Sunny Health

The new policy that permanently allows personal mobility devices and foldable bicycles on the train has brought plenty of cheer to the users of these devices. My neighbour Clara was especially ecstatic about it. She couldn't stop gushing about how she could now wake up later than usual. The two stretches she goes on foot to the MRT station from home, and then from the MRT station to work, takes her about a total of half an hour if she walks with a fast pace. In contrast, zipping through them on her e-scooter saves her about 20 minutes. Not to mention, she would not be a sweaty panting mess by the time she reaches office. And multiply that by two to include the same route she travels home.

But a week later, Clara had a new concern. She was clocking far less "active" time and footsteps on her pedometer. Before she started using her e-scooter, she could easily accumulate 10000 steps a day and more, the recommended minimal amount of daily physical activity for an adult. Since then, she is barely making it to 5000 steps.

Clara is certainly not going to be the only person experiencing a dip in physical activity, following the new policy. With the exception of bicycles, most PMDs are merely small versions of cars to get you from one place to another. Hardly any physical effort is required, which means that one is not doing any work while operating these devices. So it is crucial that those who are ditching their daily walks in favour of PMDs make more time to exercise and stay active.

For starters, instead of using the e-scooter, go for the foldable bike instead, or better still, use one of those rental bikes like oBike and Mobike, which can easily be found around high human traffic areas like outside the MRT stations. Of course, that would possibly mean having to bring a change of clothes and footwear as there are some clothes and shoes that are simply not suitable for cycling. And it will probably also lead to perspiration and frazzled hair.

Another way is to incorporate daily walks, in the morning and evening after dinner into your lifestyle. On top of reaching your daily minimal physical activity quote, it would be a good opportunity to clear your mind and enjoy the fresh air from the outdoor greenery.

So go ahead and enjoy the convenience provided by your PMDs, but don't forget to keep walking!

Recent changes in laws and policies, as well as the introduction of bike-sharing apps have made cycling more commonplace in Singapore. And as long as safe cycling is practised, this is good for the nation as a whole. According to a five-year study of 250,000 commuters in the UK, published in the British Medical Journal, cycling to work halves the risk of cancer and heart disease. Aside from being good news on a personal level, this would mean a healthier and more productive nation.

The cyclists in the study cycled about 50km per week. The further they cycled, the greater the health benefits. This is in line with existing findings that exercise keeps a myriad of health complications away. After all, cycling is also a wholesome form of exercise, but best of all, it can be worked into your daily routine. You may come up with a hundred and one excuses to drag yourself off to the gym. But if cycling is part of your commute to work or school, surely, you can't skip out on it!

Cycling is as intense as you want it to be; even the elderly and those with joint problems can enjoy it as it remains a low-impact activity if you do not cycle too hard or fast. Nevertheless, if you are unable to cycle, walking is good as well. You would have to walk at about 10 km a week for the health benefits to kick in. Essentially, as long as you work some form of physical routine into your daily routine that's sufficiently intense to get your perspiring and panting. While other personal mobility devices like the e-scooter and kick-scooter are also convenient and quick means of commuting, they expend comparatively less energy and effort. Unless you have mobility issues that impede you from cycling, the bicycle is obviously the healthier mode of transport. It may make you sweaty getting to work, but the satisfaction and increased metabolism you get from the cycling trip will be worthwhile.

Moreover, if you do not wish to own a bike, you can make use of bike sharing mobile apps in Singapore. There are currently three of them - Mobike, ofo and oBike. Renting the bicycles is hassle-free; they can be parked and ridden from just about anywhere (HDB void decks and MRT stations are popular spots to find a bike considering the high levels of activity), making it much more convenient than the conventional bicycle rentals where you had to return them to a specific location.


Currently, it is not possible to cycle all the way to work as current road infrastructures do not support safe cycling. Usually, one would have to cycle to an MRT station and then take the train from there. But the government has been planning for more cycling towns and the implementation of cycling paths. It will not be too far off in the future when everyone will be able to cycle all the way to work or school.

Nevertheless, it would be imperative to don the appropriate safety gear and obey traffic rules. Otherwise, you risk shortening your lifespan rather than prolonging it!

Video games get a lot of flak for creating couch potatoes out of people, so the newly released Pokemon Go is a breath of fresh air for getting these couch potatoes out of their homes to catch Pokemon. Already, there are lots of memes about Pokemon Go that resemble the before-after ads used by slimming agencies.

Can the game really help create a fitness regime though? The game is not yet available in Singapore, but once it is, surely many people would love to kill two birds with one stone and keep fit while achieving their gaming goals.

For the unaware, Pokémon Go works like a digital treasure hunt. Every now and then, a new Pokémon (Pocket monster, those things you’re supposed to catch) will spawn in a different area in the player’s country, and the player will have to go to that place to ‘catch’ it with their phones. Additionally, there is something called Pokémon eggs, and in order to hatch the egg, the player, or rather, the player’s gadget on which the game is installed on, will have to be on the move, which is yet another motivation to get up and about (though the lazy have come up with pretty ingenious ideas like tying their phones to the ceiling fans or around their dogs’ collars)

Since its release last week, players have already reaped some notable benefits. The spawning of new Pokémon in various places encourages people to seek new territory. When the terrain changes e.g. sloping up in the case of the hill, or is on more rocky ground, players have to expend more energy and work their muscles harder while on the move, and this will help to lose more calories. Some players choose to walk instead of taking public transport because some places are simply more accessible by walking. Those who have led a sedentary life far too long have even complained of sore legs due to clocking in far more mileage than they usually do.

In Singapore, most of us walk on smooth terrain everyday, but perhaps Pokémon hunting might take us to places we may not go to on a regular basis, places with rougher terrain, such as Bukit Timah Hill for example! For those who cycle, cycling will undoubtedly be an easier way to reach less accessible places compared to taking the public transport or driving. 

In London, Virgin Active has created the world’s first Pokémon Go inspired training run. Runners and players can take part in personal-trainer-guided runs, jogging a route in which they can capture Pokémon. Running is popular in Singapore, so you can be sure that this will catch on as soon as the game is launched here.

The game also has benefits for emotional wellbeing. For one, it connects likeminded gamers; you’re very much likely to bump into fellow trainers at the spot that spawned the Pokémon. Some players are even teaming up to go places and do hunts together. Getting players outdoors and meeting friends helps to alleviate emotional issues such as anxiety and depression.

By encouraging players to get out and about, Pokémon Go certainly sets the groundwork for a more active lifestyle. But to fully make use of the physical benefits of Pokémon Go, a few things come into consideration. Posture is always important for any sort of exercise. Keep your form upright, don’t slouch over your phone. Enjoy the sights around you as you walk. Wear suitable clothing for physical activity. The appropriate footwear is a must. Wear shoes meant for walking or running if you’re travelling on foot for long distances. Those who are overweight or have weak knees would also want to consider knee support guards. It is also important to listen to your body and don’t over-exert yourself. More importantly, do not attempt to scale difficult terrain without prior practice or the right equipment. Being a few weeks out with a sprain or fracture will no doubt be a huge damper on your Pokémon Go endeavours.

Going Pokémon hunting cannot substitute a full workout routine that encompasses other aspects like strength training, reflexes etc however. You would still need to include other forms of exercises and sports for a wholesome routine. Nevertheless, getting up and about is better than sitting on the couch.

Swollen calves are a challenge for the wardrobe; they look unflattering in mini skirts, shorts and leggings with funky prints, and that sucks if you're a fan of those. More importantly, they could be the cause or sign of underlying health problems. This is especially so if the rest of your body is average-sized or even slim.

Thick calves could be hereditary (check out your family members' pins). Usually this means that fat has a higher tendency to get stored in that area, which causes the area to become, well, fat. In fact, swollen calves tend to be more prominent in women because fat is more commonly stored in the lower body.

But swollen calves are also a sign of water retention or blood circulation problems. Sitting or standing too long is unhealthy, and a cause of swollen calves as well. Poor circulation problems can eventually lead to varicose veins, which is a much more unsightly and stubborn problem than swollen calves. Reducing swollen calves can consequently rectify some impending health issues, and of course, broaden your wardrobe choices.

Regardless the cause of your large calves, the following tips are designed to help you achieve better wellness overall and healthier legs:

Wear compression stockings

If you have a job that requires you to frequently stand or sit, these are a godsend. Used as a treatment device for varicose veins, they reduce the diameter of distended veins (veins that bulge out), causing an increase in blood flow in the veins and valve effectiveness. It is a safeguard measure against a variety of venous disorders like edema (severe water retention) with the benefit of relieving tired, aching legs. It should not be an excuse against being active.

Be active

Exercise is essential for overall well-being. Walking and long distance running are great ways to tone your legs while reducing body fat and improving circulation.Just look at the legs of marathon runners; they're muscly but slim. Certain types of exercises, especially high impact activities like sprinting, do build up calf muscles, which is probably not what you want if you're looking at this article. Low-impact activities that train your endurance are the way to go, and they're suitable for most age groups.

Walk correctly

We may have been walking since we were toddlers, but not everyone grows up walking in the correct manner. Poor posture when walking can lead to swollen ankles and calves along with a myriad of posture-related issues.

The right way to walk is to keep your back straight, head up. Looking down puts your head down, and your spin follows. This puts pressure on your back and neck, which can eventually cause pain in those areas. Yet another reason to put away your phones while walking!

When you walk, your knee should take the lead in putting your leg forward, not your foot. Leading with your foot causes the body to tilt backwards.

Here is a graphic on the correct way of walking:




Reduce amount of time in high heels

Sorry ladies, although high heels appear to elongate the legs when worn, constantly walking on the balls of your feet can build calf muscle, leading to thick calves. Furthermore, long-term wearing of high heels can cause many health problems, including permanent reshaping of leg muscles, causing pain when walking, and is therefore not much of a loss.


Use a foot pillow at night

Lie with your back on the bed (it's the best sleeping position!), and your feet on pillows 10 to 15 cm off the bed. If your knees feel uncomfortable, placing a bolster underneath helps. Elevating the feet above heart level helps to promote venous drainage and reduce swelling. If this sleeping position is impossible for you, just elevating your feet for 20 minutes is a great help.

However, this method is not suitable for people who have moderate to severe Congestive Heart Failure (CHF) who become short of breath when lying flat, or those with moderate to severe Peripheral Arterial Disease (PAD) who will experience pain in the feet when elevating their legs.


Daily Lymphatic massage

1. Starting from ankles working your way towards your knees, lightly massage legs. Avoid putting too much pressure into the massage, i.e. be gentle.
2. The back of your knees is where lymph ducts from legs (lymph node) accumulate, so apply pressure lightly in this area; it is sensitive.
3. Be sure to massage the area around your kneecap where swelling may be most prominent.

Repeat on both legs, 10 times for best results

If you have a bath tub, the best time to do this is during your bath time, when your blood circulation is best due to the warm water. If not, before bed time is good too when you're relaxed.

If your legs are visibly swollen, especially on one side, or if you experience pain and redness, you should seek a diagnosis from a doctor.

Stair climbing is a great form of exercise as it provides an effective workout. It is also often the recommended alternative to taking the elevator or escalator in daily life to promote an active lifestyle. It is also convenient for HDB dwellers as you can simply climb up and down your stairwell. Yet as with all good stuff, and high intensity exercises, inappropriate and excessive stair climbing can hurt your knees and cause pain and swelling. In the long run, knee injuries can become chronic, and especially painful and inconvenient in old age!

However, by utilising the following tips, you can still go about your daily stair climbing while keeping your knees in healthy, painless state.

Adopt the correct posture when climbing up or down stairs. The key is to engage the whole body when climbing the stairs, rather than allowing your weight to drop into your legs. Place your foot flat on the step, putting weight on the inner side of your foot and big toe. Putting too much weight on the outside, something which we may be more inclined to do so, can move the knee out of alignment. Bend your knees slightly.

Pull your stomach in, back straight, shoulders over hips. Avoid leaning or bending forward as that forces one to put extra stress on the knees to stabilise the body.

Wear knee guards to absorb shock. Hold on to the railings for greater stability.

Strengthen the muscles that support your knees. Work on the quadriceps in the front of your tie - lie on your back with your torso propped up on your arms, left leg bent and right leg straight out in front. Lift your right leg off the floor a few cm, feel your thigh muscles as you hold for five seconds, then switch legs. Do two sets of 10 repetitions. Stretch the quadriceps by standing behind a chair, place your left hand on the chair for support, then grab the right ankle with your right hand and gently pull it toward your back, hold the stretch for 30 seconds, then switch legs.

Work on your hamstrings, which are the group of muscles in the back of your thigh. Stand behind a chair with legs together, hold onto the back of the chair of support, then raise a foot up toward your buttock in a right angle. Hold for five seconds, switch legs, and do 2 sets of 10 repetitions per leg. Stretch the hamstrings - sit on the floor with legs straight out in front, slide your hands down your legs as far as you can go. When you feel the stretch, hold for 30 seconds, then slowly return to position.

If you're obese, high impact activities like stair climbing is bad for your knees. Make a point to lose extra weight with recommended exercises from the doctor before you embark on regular stair climbing.

Cross-train. Rather than climb the stairs everyday, alternate it with other exercises, like yoga, aerobics or swimming for example.

If necessary, use aids like crutches or walking stick.

Sources:

http://www.healthline.com/health-blogs/fitness-fixer/better-exercise-stairs
http://www.webmd.com/pain-management/knee-pain/features/why-you-must-protect-your-knees
http://www.livestrong.com/article/546772-how-to-climb-stairs-to-minimize-knee-strain/
http://www.livestrong.com/article/333409-the-proper-posture-when-climbing-down-the-stairs/
http://www.livestrong.com/article/458015-stair-climbing-knee-health/

Regardless whether you're working out at home or out doors, functional work out clothes that will complement your activity rather than hinder you are a must. If you don't wear appropriate clothes and shoes, you may even risk hurting yourself.

Clothes -

Make sure they fit well. They should be comfortable and loose but not get in your way. Exceptions are some activities like yoga and pilates where stretchy, fitted fabrics that wick away sweat are a favourite choice.  and are not too tight or lose. Pants that are too tight or lose may cause scuffing around the groin area which is extremely uncomfortable. Ladies may wish to consider getting exercise bras or yoga bras for comfort and easier movement. Do some stretches in your new outfit to verify its functionality before you head off outdoors or to the gym.

Wear clothes of the right material. You don't have to run out to the sports shops and buy pricey jerseys and sportswear, but if you're going to grab t-shirts from home, make sure they are suitable. In hot weather, the right clothing will help prevent the risk of heat-related illnesses like heat stroke and fatigue. Go for light colours like white and pastels instead of black to reflect the sun rays from your body.

Avoid fabrics that are not airy, such as rubber-based and plastic-based materials. These prevent your perspiration from evaporating, which can cause heat-related problems.

If you love exercising outdoors, don't let winter stop you. I've seen people jog around topless when I was in the States during the winter. While it is true that one heats up during physical activity, it's also not really encouraged, especially if you're just starting to exercise in cold weather and you're not so accustomed to the cold. Go for layered outfits, which you can remove layer by layer if it does get hot. Go for polypropylene thermal underwear, which absorbs sweat so you don't become chilled to the bone when the sweat evaporates.

One tends to breathe harder during exercise and in cold weather, so wear a face mask or wrap a scarf over your mouth to protect your lungs from the rush of cold air. Your hands, feet and head tend to experience the cold first, so gloves, wool socks and a wool beanie will help to provide insulation.

Footwear -

Never scrimp on quality footwear as you can incur serious injuries if you don't wear the right type of shoes. Running and walking shoes are generally fine for weight training and low impact activities like aerobics and jogging. If you're training for marathons, definitely get running shoes with plenty of support. If you're playing specific sports like tennis, basketball, football etc, get sport-specific shoes.

Wear a pair of good socks too which helps absorb the perspiration, while providing added comfort by preventing blisters and scuffing.

Doing a little more to shake off the excess weight gain is good, but be careful not to exert yourself. Overworking your body can have serious implications!

A recent report published in the Journal of the American College of Cardiology confirms this -
Vigorous running — faster than 11kmh, more than 2.4 hours a week, more than three times a week — could be almost as harmful as sitting around doing nothing.

While no direct causal relations have been established between over-exertion and ill health, the logic is that intense exercise puts immense stress on the cardiovascular system, which is strenuous for the heart. Chriskresser.com elaborates that high-intensity work outs pushes the body's stress response too far, causing biochemical responses that can inflict damage to health in both the long term and short term. Imagine what happens when you're in a frightening, infuriating or any sort of stressful situation. Your heart pumps faster and you suddenly become capable of feats that your body is usually unaccustomed too, such as running for faster and longer distances than usual, or smashing a break with your hands. Imagine the physical effect this has in the long run.

Just think about why many professional athletes stop playing professionally when they hit the forties. Some even stop in their thirties. If regular high-intensity exercise was good for health, one would have thought they should have continued it even into old age.

Nevertheless, it is not quite possible to determine how much exercise is just enough. It differs according to gender, age, body mass, existing conditions, lifestyle... there are so many factors! The safest and best way to go about this is to listen to your body.

Signs that you are over-exercising:
- Frequent injuries, including sprains, muscle strains, bruises and anything that causes pain, swelling and open wounds
- Fatigue (exercise is supposed to make you energetic!)
- Irritability
- Menstruation problems for women

You can even go as far as to be considered unhealthily addicted to exercise if you insist on exercising even when sick or injured, experience excessive weight loss and malnourishment, and isolate yourself from others when you ignore other healthy, usually fun activities for you in favour of more exercise.

Too much of a good thing can turn back, so remember to exercise in moderation as you would eat in moderation!

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.

Here is yet another reason to stay fit and slim.

In May this year, the UK Health Forum presented their research at the European Congress on Obesity in Liverpool, indicating that the risk of contracting dementia almost doubles with midlife obesity.

While no direct reason can be pinpointed for this link between obesity and dementia, it has been established by the French medical institute Inserm that obesity has a negative impact on memory and reasoning. Another theory suggests that proteins released by the fatty issue go into the bloodstream, and this affects cells in the brain.

Regardless, it is absolute that obesity takes a toll on health especially in old age. A healthy body means a healthy mind, and that is critical in the prevention of dementia. As Dr James Pickett, head of research at the Alzheimer's Society says, "The best way to reduce your risk of developing dementia is to eat a balanced diet, exercise regularly and maintain a healthy weight."

Losing weight and staying active get increasingly difficult as one gets older, but that should not deter senior citizens. It is never too late to start getting fit and healthy, and it doesn’t have to take a lot of perspiration and strain!

Manage Emotions

One tends to get sentimental and easily emotional when you get older. And often times, negative emotions may cause one to turn to comfort food. Binging is a common problem for people who are stressed and unhappy.

Make sure you get sufficient sleep, as one is more vulnerable to stress and unhappy emotions when tired. Even if it is difficult to fall asleep immediately, go to bed at an early hour (preferably by 11pm). Try relaxation techniques to help you eliminate your mind from worries and fall asleep, such as deep breathing, listening to soft music, or putting calming fragrances in your room. Get your eight glasses of water early in the day and refrain from drinking and eating after 8pm. This reduces the frequency that you’d need to empty your bladder at night.

Boredom breeds loneliness and depression, and eating ends up as a common past time to fill the gap. Find other healthier diversions that make you happy, such as going for a walk, reading a funny book or even taking a shower. Consider taking classes at the community centre or going on day trips organised by your Residential Committee. These are often affordably priced, and you get to make new friends while learning something new.

Always think moderation, not complete elimination, in consideration of your favourite food, and you’ll feel more positive about cutting back.

Appropriate Physical Activity

It is most effective to combine three types of exercises – aerobic exercise for strength and endurance (e.g. walking, aerobics), calisthenics (e.g. stretching, bending) for flexibility and weight training (e.g. lifting dumb bells) to boost strength.

Walking is one of the best exercises for senior citizens, as it is not too strenuous but is effective at strengthening your heart, lungs, vascular system, bones and muscles. Three days a week, walk for about 30 minutes to 1 hour each day, at a pace that is comfortable but brisk enough to make you breathe a little harder than usual and perspire.

Alternatively, 10,000 steps a day (about 8 kilometres) is quite sufficient to keep you fit.

Swimming is a great option for those who suffer from painful joints from arthritis. The water keeps you buoyant, lifting stress off your joints. Its only shortcoming is that it does not help you strengthen your bones.

Lifting weights (dumb bells or even bottles of water) builds muscles, and muscle tissue burns more calories than fat tissue does even in state of non-activity. As you get older, you lose muscle mass and the need for calories, so calorie intake for a young person will be in excess for an older person, and this means you put on weight more easily.

In addition, lifting weights help to build strength in muscles, allowing you to perform more strenuous tasks on your own. Nevertheless, weight lifting is tricky if you have not been doing it regularly. The key is to start off slow, at a lower frequency and low weight. Be sure to consult a professional trainer for guidance, especially if you have existing ailments.

As with any age group, have a balanced diet and vice-free lifestyle. Consult the doctor before attempting any weight loss medication or diet plan. Stay active and keep your mind and body well-occupied with meaningful activities. Dementia is never part and parcel of the ageing process even if age is indeed a risk factor. Don’t let it deprive you of the joy you deserve in your golden years.


Sources:
http://health.howstuffworks.com/wellness/aging/senior-health-lifestyle/lose-weight-senior1.htm
http://www.guardian.co.uk/society/2013/may/12/obesity-dementia-alzheimers-disease
http://www.bbc.co.uk/news/health-23159127

The saying goes, too much of a good thing can be detrimental. Ever wonder why you still get aches and soreness in the knees despite having an active lifestyle? Chondromalacia patella, more commonly known as Runner’s Knee, is a condition that most sports people suffer, although this condition also plagues a healthy person who does not take good care of their knees. The pain is more accurately known as patellofemoral pain. It occurs when the patella, the natural shock absorber in our knees, get injured or overused.

These days, Singaporeans are making visible attempts to become more health-conscious. Many nationwide marathons and sports events are held in Singapore, often receiving huge turn outs. HDB residents are happy to utilise the exercise corners below their flats to work out regularly. It is a common sight to see people jogging and cycling in the parks and around the HDB estates. Yet obesity is a pressing problem, and the belly fat phenomenon remains the bane of office workers who spend the bulk of their office hours glued to their computers.

Fats are being stored in our body as a form of reserved energy, to be used during times of need like famine. However, when too much fats are stored and we are not active enough to burn off those stored energy, we pile on the fat.

The fats accumulated around our waist are the effects from eating too much unhealthy food. Much of our diet in today’s day and age contains a high content of refined sugars, trans fat, saturated fat and refined carbohydrates. When consumed, these fats are stored around our body, mostly under our skin. But the fats that are stored at our tummy area surrounds the stomach organ and cannot be burnt off easily.


Foods to avoid
Many of our favourite foods tend to be those that are high in fat, sugar or both. These include fast foods, unhealthy snacks and pastries. Fatty meats, such as steaks, lamb, hot dogs, pepperoni and bacon, are high in saturated fat, a fat form linked to an increased risk for obesity and heart disease.
Foods high in sodium, also known as salt, is also one of the culprits that cause us to put on weight. While taking in salt won’t make you accumulate fat, the salt inflates the fat cells with water, making us feel and look bloated. This results in what is commonly known as water retention.

What should we eat?

We should eat foods by the appropriate serving size according to the food type. Use the food pyramid below as a guide.

The pursuit of beauty is one of the main reasons that people perservere to exercise regularly. So it becomes an unfortunate irony when the process of working out makes you look unflattering!

In Singapore, there are lots of scenic parks and empty spaces, as well as highly affordable gyms to work out and exercise! But the problem that some people have with exercising outdoors is the inability to remain immaculate and well-groomed while you perspire and puff away. Wearing make-up is a no-no during exercise, and it is a difficult to keep your hair neat and tidy when you’re doing a vigorous workout. Those on the chubby side fear becoming laughing stocks as they expose their jiggly flabs, because long-sleeved trackpants and tshirts are simply impractical in Singapore weather. I know of some girls who would rather jog at night or in deserted places so that nobody will witness their ‘ugly’ side. Then there are those who avoid exercise altogether because they don't want to be seen looking huffy, sweaty and jiggly in public.

Frankly, health is more important than appearances, and no decent person is going to judge what you look like when you exercise. Besides, many internationally renowned sportswomen are still admired and loved despite having had some rather uh... unflattering shots flashed across the tv screens all over the world. But if you're really self-conscious about your looks… well there’s the saying ‘when there’s a will, there’s a way.’ Set up a home gym, and you can exercise any time you wish with plenty of privacy!

Find lifting weights too tiring and boring? Hate puffing like a buffalo at the end of a run? Brisk walking is a simple, low intensity sport that is suitable for people of most ages and health conditions! If you haven’t been exercising in a while and want to start getting fit, brisk walking is a good way to start slow and build up momentum.



- Enhances your mood and reduces depression, especially if you walk in a scenic place filled with greenery, such as the park.
- Helps prevent peripheral artery disease, an illness that impairs blood flow in the legs
- In pregnancy, brisk walking protects against miscarriages. It can reduce fatigue and related pains, helps lose weight easily, lowers risks of gestational diabetes and prevents spontaneous abortions by lowering the hormonal fluctuations which cause uterine contractions.
- In weakened cancer patients, it is a suitable exercise that helps to improve blood circulation and lessens the side effects of chemotherapy.





1) Stand tall with your arms by your sides and pull your navel towards your spine so that your core muscles are working.

2) Focus your eyes five to six meters ahead and keep your shoulders relaxed. Bend your elbows at a 90 degree angle and cup your hands lightly, rather than clenching your fists.

3) Leading with the heel, take a step forward with your right foot and move your arms in opposition (i.e. as your left arm moves forward, your right moves back). Transfer your weight through the heel of your right foot.





Additional sources: http://health.sify.com/11-benefits-of-brisk-walking/

In a recently conducted survey by the Heath Promotion Board (HPB), it was discovered that one out of ten Singaporeans were overweight.

*Horror*

Granted, we’re still a long way off the obesity rates of countries like the US and UK (in the US, one in three people were obese). But don’t breathe a sigh of relief just yet. It seems that Singapore’s rate of obesity among its population – a 0.65 per cent increase from the year 2004 – is similar to these countries. What this means is that if nothing is done to curb this trend soon, we’ll end up having to shop for clothes a few sizes larger than usual in the not too distant future.

So what does this boil down to? Simple. Singaporeans are not getting enough exercise and they’re not eating healthily. What’s even more worrying is that all of this is happening in spite the efforts of the HPB in promoting awareness, healthy living programmes with emphasis on exercise and a healthy diet.

Remember, taking small steps is often better that asking to drastically change entire lifestyles overnight. Let us not kid ourselves with instant fixes. The changes we seek can only come about with diligence over time. So immerse yourself in supportive environments, skip the finger food, be an informed customer when it comes to nutritional values of food. The list goes on. With every small success, won’t you feel motivated to do much more? I know I am.

We’re losing the battle of the bulge but we can still win the war.

For some reason, having to blow out more candles on a birthday cake becomes a dreadful event each coming year. Maybe it’s the breathlessness we fear that might envelope us after wiping out all 50 candles, or the overwhelming sight of candles making up the entire cake topping. Yet just like how the candles are an inevitable reminder of those dwindling years, so are graying hair and blurring sight. Sometimes, even our bones crack mockingly, soundly reminding us of our dying youth. Ah! The signs of old age.

I’ve recently been obsessing about my own health, thanks to a frightful encounter with the mirror, when I noticed patches of my scalp, almost naked from hair, staring rudely back at me. It then dawned on me, that this was just a noticeable part of me that was aging. For all I knew, I could be wrinkling up inside! Be it for vanity or health purposes, I decided to embark on a healthier lifestyle. I started scouring through blogs and articles on health-related issues and what a comfort it was when I chanced upon an article by the New York Presbyterian Hospital, crying out “Message to Elderly: It’s never too late to prevent illness!” Just what I needed to hear.

While it had been discovered that majority of old people suffer from diseases like osteoporosis, or diabetes, cataract, sometimes even dementia, it doesn’t mean we’re doomed to a sad, live-out-of-the-tube life. In fact, there are ways we can enjoy those gray bits of hair and that wise-looking wrinkled face as much as we did our youth.

Remember back in the days when we were full of life, and mother’s nagging to down that glass of milk seemed like such a redundant chore? Well, for those of us who have been obedient, it might have saved us from developing the breakable bone disease, osteoporosis. What’s more, it has been proven that women are at a far more greater risk of succumbing to this illness because of the changes in estrogen level while leading up to menopause. Thereafter, they lose bone at an even higher rate, possibly 2 to 5% per year, after menopause. But this isn’t just a girl thing, as men are equally prone to this “silent disease”, though they tend to develop it later. The funny thing is, this is the one disease where those of a smaller body frame are at a higher risk of having their bones crack under their weight.

So for those of us who ran away from ‘milk-time’, how do we deal? Your bones determine how you stand up to the world. So exercise regularly to work those muscles that will maintain bone density and strength, even if it’s just a 10-minute walk in the park. Sit up straight if you don’t want to be mistaken for the hunched-back of Notre Dame. Fill yourself with vitamin d – an absorbent for calcium, and have a diet rich in calcium. You’ll see how grateful your bones will be for pampering them.

But don’t let it end there. Give your eyes some pampering too. After all, they get tired too after having seen the world for, what fifty years? So don’t be too harsh on them or yourself when they get a little blurry, or swell a little. Take it to the doctor’s where they’ll get some tender loving care and be given immediate attention. And while the sun may be a good thing, you wouldn’t want your eyes to be exposed to the glary light. Put on some shades, give your eyes a wash every now and then, and infections like conjunctivitis can be delayed, if not prevented. But if you experience a significant vision loss, a cataract surgery might just let you see the world through new eyes. Remember early detection can save you all the hassle.

This reminds me, just the other day while looking for something to while away my time, I came across this movie on the Hallmark channel. I don’t know if you’ve seen it, it’s called “More Than Meets the Eye”. It’s a story about a 32-year-old woman who teaches at a school for the blind. In a stroke of tragedy, she succumbs to blindness because of a muscular degeneration, and her luck spirals down when her husband dies soon after leaving her to care for their young daughter all alone. The story is moving and captivating all at once, and tells of the capabilities within each individual. I was awed just watching her strength and willpower to survive. Here’s the trailer of the movie to get you guys hooked on it:
http://www.joanbrock.com/more_than_meets_the_eye_movie_update.htm

And did you know that another notorious illness among the elderly that promotes eye problems is actually diabetes? In fact, according to a study by the American Academy of Ophthalmology, diabetes is the leading cause of new blindness among adults, and what’s more, those with diabetes are 25 times more likely to become blind than those without it. Worse still, diabetes tend to strike more, those who are 50 and above. Because as you age, your body’s immune system goes down and its capacity to produce the important metabolic catalysts diminishes.

However, all’s not lost. There are loads of therapies and products available to treat diabetes among the elderly. But the minute you experience symptoms like fatigue, weakness, or if anyone in the family has diabetes, seek medical attention! Most importantly, follow a diabetic food pyramid religiously, and adopt good eating habits. We are after all, what we eat.

So there, growing old means accepting life’s many challenges, and embracing it. No matter what comes our way, there is no reason not to wake up with a smile and a raring attitude to face the world. Let’s all age gracefully then, shall we? Do catch the movie when you have the time. I hope it inspires you as much as it did to me. Happy watching, all of you!

Till next time. Have a wonderful week ahead.