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.

It's been almost 2 weeks since the school holidays ended. Many children would have adapted to their day-to-day school routine, albeit with some reluctance. However, some may have more than the usual back-to-school blues, especially the younger ones. Here are some issues you should take note of and tackle accordingly:

Sleepiness, difficulty in getting up on time
During the school holidays, your child would likely be getting up later than usual (since school hours for Primary and Secondary schools are notorious for being punishingly early), and sleeping later than usual. Having to adapt to a new sleep cycle, on top of stress from school work, can be difficult, resulting in lack of sleep. If you've travelled during the school holidays and only returned recently, jetlag may also contribute to the problem. Be understanding if your child has been cranky, which is typical behaviour related to poor sleep, and help your child to get better quality sleep. Popular remedies for sleep loss such as lavender scents, warm showers before bed and warm milk are usually effective. Being by your child's side at bed time would be soothing, especially for young children. It is also a good opportunity to bond. Keep electronic devices like phones and tablets away from your child before bedtime, as that will most certainly keep them up. Get your child to finish up their school work and revision early so that they can go to bed early.

Academic stress
On the subject of stress, if the child hasn't been revising during the school holidays, catching up with the new lessons will be extremely daunting. If the school doesn't offer refresher lessons, and you’re unable to guide your child in that area, then you might want to hire a tutor, not to give extra workload, but to help revise those learnt but forgotten concepts. And then you’d do well to remember during the next long school break that all play and no work makes Jack a forgetful child back in school. While school holidays are the time to relax, it is important to not get too carried away.

They miss you
If you’ve taken leave off work to spend more time with your child during the school holidays, your child may not get used to the reduced amount of attention they’re getting from you once school reopens. Even as you’re up to your brows in work, do spend at least half to one hour a day having intimate conversations or play time with your child.

Lost friendships
Friendships at a young age are fragile. Not spending time together or being cast aside for a new bestie are common ways which little friends fall out of favour with each other. Don’t shrug aside your child’s friendship and insist that they focus on their studies instead, which is a common mistake parents make. Falling out with a good friend is something that makes us adults miserable and distracted, so why should it be anything different for a child? Encourage your child to talk to you about their unhappiness. If you can’t do anything to help salvage the friendship, the least you can do is offer a listening ear.

Contact with sick classmates and poor hygiene
The middle of the year is often flu season, which means it may be highly possible for your child to bring back the flu bug. Do remind your child about the basic hygiene practices, which would include washing hands after play and before food, not eating or drinking directly from another child’s meal or using their cutlery, and keep his/her immune system in good shape by ensuring sufficient sleep, healthy meals with plenty of fruits and vegetables, exercise and lots of water. If your child is sick, take them to the doctor and make sure they are well before letting them get back to school. Making sick children go to school is not only torturous for the child but also terribly inconsiderate to the other people at the school.

Going back to school is in itself stressful, but it can be made more manageable by ensuring that your child’s emotional and physical well-being are in tip-top condition.

It's strange that the phrase "to be in hot water" refers to being in trouble, when soaking in a hot bath is such a luxury!

Indeed, getting some hot water on your skin each day drives the blues and knots away. Soaking in a bath tub is most ideal, but if you don't have one, even a hot water shower or foot bath helps.

Hot water has a great deal of benefits. It improves blood circulation. For people with joint pains and tensed muscles perhaps from a full day of hunching over the keyboard in front of the computer, you will find that being under hot water is soothing and helps to ease pain. While it does not take away the pain completely, it probably has similar effects to things like heat pads and heat rubs that you find in the pharmacies for muscle and joint aches. Water certainly feels nicer on the skin than sticky cream or pads though! Furthermore, it will not trigger allergic reactions. If your feet are aching from a full day of walking (travelers, take heed!), a hot foot bath is the way to go!

After your hot bath or shower, you may find that you are able to stretch further and better, so go ahead and streeeetch those stiff muscle knots away!

Hot water also has a calming and sleep inducing effect. I remember visiting an onsen in Japan once at night. I was very much awake and energetic when I got there, but after a few soaks, I nearly fell asleep in the rest area, and on my way back to my hotel, I found myself nodding off on the train! Not a good idea if you need to be out somewhere, but if you're having trouble sleeping, then a hot bath or shower for about 10 minutes does a lot for calming your body, mind and nerves. For extra soothing powers, add some lavender oil.


If you have a cough or sore throat, the heat from the shower can even help to generate some relief by loosening up your phlegm and mucus. For greater effectiveness, add some eucalyptus oil to freshen up your airways and help you breathe better. Additionally, if you've got the cold, you probably have the body aches associated with it, and hot water can help relieve these aches too. Just dry yourself properly after your bath to avoid making your cold worst.

A few things to note. First of all, make sure the water is at a comfortable temperature. If you make it too hot, you may damage your skin. For reference, the temperature of the hot pools in onsens are typically around 40 degrees celsius or so. If you're not accustomed to hot water, start slow with lukewarm, then slowly ramp it up a little each time. In the onsens, guests are expected to get out of a hot bath and rest for a bit, or go into a cooler pool of water, before they go back into a hot bath. Water is also accessible just nearby so that guests can re-hydrate their bodies. For some people, sitting too long in hot water can cause them to faint, so do be careful! It is important for you to feel comfortable with the temperature, since that's the purpose of the bath/shower!

Hot water can dry out your skin and hair, so refrain from indulging for longer than 10 minutes. If you wish to enjoy a long soak in a bath tub, the water will probably turn cool after a while, so that shouldn't be much of a problem. If not, you might want to consider getting out and washing your face, doing your shaves and what not before getting back into the now-cooler water to soak for longer.

Last but not least, if you have high blood pressure, do note that hot baths can temporarily increase your blood pressure while in it. Pregnant women should also not soak in water that is too hot. Lukewarm would be all right.

Incorporate this quick, inexpensive and fuss-free activity in your daily routine, and it won't be long before you notice some improvements to your body!

As the year-end draws near, your social media feed will likely be filled with pictures of happy couples, families and groups of friends enjoying the festivities, parties, travels plans and pictures, new purchases and so forth. On the other hand, some people will be having a quiet holiday, by choice or not, and that can also be very pleasant and enjoyable. But when comparison kicks in and the green-eyed monster rears its head, it is difficult to shake off feelings of jealousy and unhappiness. And stewing in such negative thoughts can be unhealthy for your emotional wellness and ruin your holiday.

This problem is so real that looking up Facebook and depression will bring up many articles, both personal and scientific. An article on Forbes referred to a new study in the Journal of Social and Clinical Psychology, which indicates that Facebook and depressive symptoms go hand-in-hand, and this is due to Social comparison.

Social comparison is by no means a new phenomenon. Contentment is the crux to being happy, but people are never content because they compare. Social media is not quite the main reason here, because as long as you exposed yourself to others and had the tendency to draw comparisons, you might find something to feel inadequate about. Of course, social media makes it easier because it gives you more exposure about other people’s lives.

Ceasing the use of social media is a popular recommendation, but in these days when social media is becoming increasingly relevant for other important things aside from just social interaction, it is difficult to simply cut off usage of it. Moreover, learning to cope with these feelings of jealousy would take one further than simply cutting away the source.

First of all, it is human nature for one to present to others the “highlights” of their lives. Just like how they would only post their best moments of their life on social media. They may be dealing with other problems, problems worst than yours, that you would not know about unless you’re very close to said person. They posted about their successful party, but you never knew how much effort they put into, how many weekends they burnt, to achieve the right to brag about it. They posted lovey dovey couple pictures, but they don’t tell you about the arguments they had, the hard work they invested to keep their relationship smooth-sailing. They posted their latest travel pictures, but they skipped the part about their falling out with the travel buddy.  There are multiple sides to a person, and you are often just shown the side they want you to believe about them. And therefore, this leaves your comparisons and concerns with little basis.


On a related note, Facebook has altered its algorithm such that the most popular posts are higher up on your feed. Instagram has announced plans to do this as well and is integrating this function in gradual changes. Twitter has long had the function to toggle between top posts and all posts. That would be the answer to why some of your social media friends may have more likes on their posts than you do. In fact, there are countless other posts with no likes buried at the bottom of the feed.

Next, think about why this person is your friend, on Facebook and in real life. Think about their redeeming qualities. Perhaps they are really pleasant and generous, and that’s why they have so many friends and their posts get an insane amount of likes. Perhaps they work really hard, and that’s how they afford all those new purchases. If this person is friend or family, then you should be happy for their achievements. However, if you have no idea why this person is your friend, or you don’t actually like that person and their existence on your social media feed only causes you misery, well, the “unfollow” button is just one click away. (On facebook, you can stop seeing someone on your feed without unfriending them). Being able to walk away from toxic people in your life is an invaluable ability too.



Appreciate the things you already have. Yes this is clichéd, but it is one of the best ways to counter envy, and it is often neglected. You might envy your friend for having the means to spend Christmas in Europe, while you’ll be spending it alone at home. Now think about the homeless people in Europe who will be spending what could possibly be their last Christmas out in the freezing streets.

That is not to say that you should strive for something you deem to be better. But if any comparison should be done, then make it against your old self, and think about how you can improve. Did I save more money than last year? I want to buy that new gadget, what can I do to get enough funds for it? I want to have a boyfriend/girlfriend. I should go out and join some interest groups instead of stewing in misery in front of my computer screen wondering why no one wants to date me.

And if you’re in fact, happy with what you already have, before making comparisons, then ask yourself what makes you happy about your situation, and recall these reasons when you start feeling jealous about someone else’s situation. As Theodore Roosevelt said, “Comparison is the thief of joy.”

Social media broadens your world, but ironically, it also narrows your perspectives. So don’t stalk your friends online all the time. Empower yourself with knowledge about what’s going on around you and far beyond. Pick up some new skills – knowing something new is always a confidence booster. Read more. Empower yourself with knowledge. As your world gets bigger, you will soon realise that in the grand scheme of things, your jealousy is unfounded.

Eye drops are a godsend if you work full-day in an air-conditioned office, and spend most of your awake time looking at the screens of your PC and other mobile gadgets, like many a typical Singaporean.

Most regular eye drops, or artificial tears, are easily available at any pharmacy, and there are usually no clear instructions on the dosage. Most typically contain the rather unhelpful message of “as often as required”. Of course, too much of something is never good, especially when it comes to chemical products.

Is it possible to overdose on eye drops, or even develop a reliance on it? Can one reach a point when dry eyes become unresponsive to eye drops?

Happily, it is not quite possible to get addicted to eye drops. According to WebDM, it  is not possible to become overly dependent on artificial tears lacking preservatives. These eye drops contain harmless moisturizing substances and no medication, so they can indeed be used as often as required.

If you find that you have to increase the frequency of using eye drops, or you’re having to utilise it so extensively that it becomes intrusive to your lifestyle, you should seek medical advice from a doctor. In the case of severe chronic dry eyes, other more suitable treatments would have to be sought.

A frequent need to use eye drops can also be due to inappropriate administration, leading to wastage and inadequate lubrication. In a bid to save time, many of us tend to just drip the drops in, blink rapidly and go about with the task at hand. Often times, you may also find that some of the eye drops just roll down your face. Here are the right steps to administer eye drops so you maximize their usage:



1) Wash your hands before handling the eye drop container. Do not touch the tip of the dropper as you could contaminate it.

2) Tilt your head upwards, and aim the drop in the outer corner (away from the nose bridge) of your eye.

3) Don’t blink rapidly. That does not help with absorption of the drop, but will instead, pump the drop out of your eye. Blink normally, or simply close your eye.

4) Do not use tissue to dab at your eye. Instead, place a clean finger where the eye meets the nose bridge to keep the drop from draining.

5) One drop at a time! The eye only has the capacity to hold on to one eye drop. So take a break and close your eye after one drop, and only administer the next one when that drop has gone in. 



If you are wearing contact lenses, that restricts the types of eye drops you can use with it. Eye drops that can be used with contact lens will have something to the effect of this stated on the package: Safe to use with contact lens.

To improve your eye health and avoid relying on eye drops, it is important to give your eyes ample rest from all the electronics. When we are focused on staring at our screens, we tend to blink less and that causes your eyes to feel tired, dry and strained. Chronic dry eyes can be a major annoyance as they tend to feel tired, itchy and even painful throughout the day.

Every 30 minutes, stop your work, look away and close your eyes, or blink them at normal speed until they feel moist. Every hour, stand up, stretch, go to the window and look out at the trees. Not just your eyes, but possibly your entire well-being will feel better with these little breaks. Above all, never rub your eyes no matter how tempting it may be. It may feel momentarily satisfying, but you risk injuring your eyes.

Eye drops that relieve eye redness are a different matter altogether. Rebound eye redness is a side effect of overuse of eye drops intended to relieve eye redness. Over-the-counter eye drops reduce redness, but do not get rid of the cause of the redness, which could be due to inflammation, cornea scratch etc. Prolonged overuse of eye drops to relieve redness without solving the problem can cause permanent redness and damage to blood vessels in the eye. If your red eye persists for more than 24 hours with no improvement, it is advisable to see a doctor.



References:
http://www.everydayhealth.com/news/dos-and-donts-when-using-eyedrops/
http://www.livestrong.com/article/175250-side-effects-of-over-using-red-eye-drops/
http://www.webmd.com/eye-health/eyedrops-an-ocean-of-uses?page=3

Saying things you don’t mean to, pulling up misconstrued facts and jumbling up words, agreeing to a challenge you’d never have agreed to in your right state of mind… why do we often seem to act out of character when angry?

When our body is under stressful situations, hormones are released to facilitate flight or fight. That would explain, why, when we’re confronted of danger, we would either run faster than we ever thought we were capable of doing so, or fight back with such strong punches without feeling the pain until later.

Our brain, too, goes into fight or flight mode when verbally confronted, but more often than not, it tends to work against us. Here are some of the effects arguments have on our brains:

Short-term memory loss
Increasing levels of the stress hormone cortisol causes this. That’s why you may sometimes find yourself tongue-tied, at a loss of words, or you may try to give an adage to support your argument but realise that you don’t really know how it goes. It is temporary and tends to affect less important memories, so don’t be surprised if the wife still brings up the issue of how you forgot her birthday ten years ago with great clarity.

Impaired judgment
When your brain is over-stressed, you lose the ability to manage complex situations. Never make a decision in a fit of anger or when you’re overwhelmed with emotions, as it may be a bad decision.

More ideas leading to innovation
During an argument, the outside layer of nerves is strengthened, facilitating the transmission of nerve impulses, thereby improving your thinking. Have you ever found yourself feel more wide awake and focused during an argument? This would be the reason for it. And the more you think, the more ideas you get. This could be the reason why some meetings tend to be explosive. It is certainly more productive than slouching in your chair and waiting for your turn to be over! Nevertheless, arguments are good for brainstorming, but refrain from making decisions as this could then lead to impaired judgment.

Increased heart rate and blood pressure
When you’re really angry, you may feel your heart beat real fast due to the release of adrenaline. This is when you really need to take a step back and calm down. People who have heart disease may succumb to heart attack under great pressure.

Heart disease is a result of pressure accumulated over time, so while one argument usually does not cause a healthy person to collapse, serious arguments accumulated over a period of time will burden the cardiovascular system. Hence it is much better for your health to take things easy.

Further more, words that come out of the mouth can never be taken back, no matter how much you don’t mean it. So if you can’t argue in a calm and collected manner, rather than adding fuel to the fire, take your leave by saying something to the effect of, “I feel too upset to talk, and I want to take a timeout. Let's meet back here in an hour when we're both feeling calmer.”

Walking away an argument when things heat up gives you a chance to analyse issues in a more rational state of mind. It should not be an opportunity for you to avoid problems. It is still important to eventually resolve the tension and come to a viable agreement between both parties.

http://www.whatclinic.com/dentists/singapore/bad-breath



Change toothbrushes often – Well-worn brushes host bacteria and yeast associated with stomach ulcers, strep throat, upset stomach and diarrhoea.

The popular saying goes "Ignorance is bliss."

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.

Chinese New Year is just round the corner, a perfect excuse to stock up on new clothes, shoes and accessories. Of course, it also leads to excessive and unnecessary spending, and a stock of unused items for some.

Shopping is a well-loved past time for many women (and some men). It is usually harmless (except to your bank), but when it becomes an addiction or a compulsive habit, it can have an impact on one's mental well-being and require control and treatment.

The signs of compulsive buying disorder (CBD) (also known as Oniomania)

Shopping is an activity that should make one feel better - when purchasing a necessity or a beloved item, it should make one feel accomplished or even relieved. Compulsive shopping and spending, on the other hand, usually makes one feel guilty.

Typical signs include:
- Buying more than one can afford and being in debt
- Hiding the things they buy, especially from family
- Emotional "blackout" - forgetting the things they bought, usually because they bought too much, or because they are guilty and choose to forget
- Legal, social and relationship problems due to shopping habit.
- Being in denial about their problem
- Often buying lots more than what they intended to buy
- In possession of lots of unused items
- Buying to soothe emotional discomfort rather than due to needing or wanting the item

Why people indulge in compulsive shopping

Compulsive shopping can occur when one feels stressed, depressed, anxious or lonely, especially during the holiday season. Making a purchase can give rise to a moment of ecstasy, perhaps a bit like what smoking or drugs do (though to a less harmful extent), but as material possessions does not provide more love, boost self-esteem or heal hurts, stress and problems of daily living, it only adds on to emotional and financial burden.

In serious cases, it can even cause one to become suicidal. Last year, a student from China committed suicide because she spent all her tuition money on online shopping. Never underestimate how addictions can ruin one's life.

How to control this condition

The condition is a lot more manageable if the sufferer is not in denial of his/her problem. Here are some simple tips that can be used to keep spending in check

- Hide away / cut up credit cards. Only pay for purchases by cash and debit card that draw money from a separate bank account that has been allocated a sum of money for spending
- Avoid discount warehouses, the attractive ad copies and prices tend to make one buy in bulk
- Avoid shopping online. Buying online tends to lead to failure to keep track of purchases and expenses, until the parcel and the bill come.
- When travelling, the urge for extraneous purchases tends to kick in (there's that added excuse of "I can't find this in my country). If you're traveling with someone else, have that person remind you when you attempt to make unnecessary purchases. Dedicate more time and money to sightseeing and food; after all, travelling is about widening horizons, not wallets. Avoid the souvenir shops; those are gimmicks meant to milk innocent tourists of their money.
- Do something else when the urge to shop kicks in, like going out for a walk/jog, watching funny videos on youtube, reading a book etc.

If the condition still seems unmanageable, or if the sufferer is in denial, seek the help of a professional counsellor or a support group.

Exam fever is just round the corner and the last thing you want is to get an actual fever which could affect your performance or even prevent you from turning up for the exams.

Additionally, many people tend to cram at the eleventh-hour, which leads to a myriad of stress-related problems, as well as a flare-up of existing health problems. Here are common health-related issues that occur during the exam period and tips on managing them so that you can take your exams in top form.

Eating irregularly / Gastric
Never skip meals for that extra hour of revision. Eating irregularly can lead to gastric and other related problems. In addition, regular well-balanced, healthy meals will strengthen your immune system and help you to focus and stay alert. Make sure you have breakfast, especially on the exam days, even if you have no appetite. Not eating breakfast may incur many unpleasant problems, including feeling lethargic and being unable to concentrate.

Headache / Migraine
Headaches and migraine may occur from tension. Don't stay up late at night to study; concentrate on getting ample sleep instead so you can concentrate and revise more in the day. Drink sufficient water to prevent dehydration. Take regular breaks and study in well-lit rooms. This is especially vital for students with eye problems. Coffee isn't the miracle drink for alertness; some people develop headaches from drinking more coffee and other caffeinated drinks than usual.

Junk food overload
Revising often gives rise to the need to munch something. If you must have a snack, try an apple or dried fruit snacks instead of potato chips. Unhealthy snacks can cause one to fall ill, especially when you're not washing it down with sufficient water. Additionally, some people develop guilt pangs from eating more and that can affect your mental well-being. Finally, refrain from eating and drinking after 8pm as it can cause your digestive system to overwork, which may lead to insomnia and other digestion problems.

Stomach upset
Stomach upset may happen due to constipation or anxiety. Do drink plenty of water and consume fruits and vegetables if you're having constipation.  If your stools are runny or watery, get medical help, and keep yourself well-hydrated as diarrhoea can lead to dehydration.

Mouth Ulcers
Mouth ulcers may occur due to lack of sleep, or grinding / biting from stress and anxiety. They aren't really a cause for medical concern, but they sure are painful and irritating. Here are some tips on how to soothe / get rid of them. Of course, prevention is better than cure, so try to get sufficient sleep, and take breaks if the stress is getting to you.

Asthma
In serious cases, stress can induce a relapse in asthma patients. Make sure you take your asthma medication regularly, and have an ample supply of working inhalers at all time. Don't forget to have one with you during your exam. In addition, learn relaxation exercises, such as deep breathing, progressive muscle relaxation or clearing of negative thoughts. Practise these during your breaks, and you can use them to stay at ease during your exam.

Eczema
Eczema is yet another problem that, while not caused by stress/anxiety, can be worsened by it. One may be tempted to scratch vigorously out of irritation, which worsens the condition. Apart from it being bad for your skin, it affects your concentration. Take your medication regularly and keep your skin well moisturised. Bring your moisturiser with you to the exam hall, especially if it's air-conditioned. Wear loose-fitting airy clothes that will not cause your skin to itch.

Insomnia
Tempting as it may be, avoid studying on your bed, as it may condition your mind into failing to associate sleep with your bed. Worrying can cause an inability to go to sleep. Here are some tips from a previous article on how to deal with insomnia.

Body aches

When you're seated in one position, buried in your notes for too long, this can arise, and it can get in the way of concentration during your exams. When studying, do use a chair with good back support. Sit up properly and avoid slouching. Take frequent breaks, walk around, do some light stretches, or switch your study area from time to time.

Inactivity
You may be tempted to hole up in your seat all day to devour your revision notes, but lack of activity can cause you to feel lethargic. It may also lead to the above-mentioned problem of bodily aches. In addition, you may grow weary of the task at hand and your concentration may slip away. Try to incorporate some time for exercise, which can help to release stress and . Take a walk outside and let the greenery soothe your eyes. Taking your mind away from the exams from time to time can do your body and mind lots of good.

Good luck for your exams!

You’re healthy. You’ve been making a point to sleep and wake up at regular hours, and to get the recommended eight hours sleep almost every day. Your work doesn’t utilize much physical energy, and you enjoy regular work hours.  Haze PSI has been at a healthy level. Why do you still feel tired and listless?

Apart from getting ample rest, many factors do play a part in your well-being. If you often feel tired despite sleeping the desired number of hours, you may be lacking something else in your lifestyle.

Unhealthy diet

Proteins are very important sources of energy. Make sure you’re getting sufficient protein in your daily meals. Examples of food that are rich in protein include fish, nuts, seeds and beans. Reduce consumption of food that are high in saturated fats, processed foods, artificial sugars and trans fats. Not only can they lead to health problems related to obesity, they also sap your energy.
Be sure to consume generous servings of fruits and vegetables per day as well. Vitamin C helps to enhance your immune system, and fibres will stimulate bowl movements, thus detoxifying your body and keeping constipation at bay.

Deficiency in certain vitamins and minerals

Examples of those that have an impact on your fatigue levels:

Selenium: For thyroid function and metabolism. The higher your metabolism, the more activity you can indulge in without feeling spent.

Iodine: Low iodine levels result in fatigue.

Omega-3: As Omega-3 is a health fatty acid, and our brain is largely made up of fatty acids, lack of Omega-3 for renewal can cause cognitive, behavorial and memory-related deficiencies. This is also why people tend to not be able to remember things well when fatigues.

In addition, Omega-3 helps to prevent or control a myriad of health problems including heart disease and certain cancers like breast, prostate and colon cancer, diabetes, hypertension and osteoporosis. They are even helpful to mental conditions like depression, schizophrenia and bipolar disorder.

Vitamin D: Low levels of Vitamin D leads to low energy levels and depression.
Magnesium: Magnesium is essential for energy production in bones and muscles.
Consider getting vitamin prescriptions from your doctor if you’re not getting enough of this in your daily diet.

Lack of exercise / inactive lifestyle

Strange but true. The less you move, the more tired you feel. Regular exercise helps to boost energy and mood and fitness levels.

Poor quality of sleep

You may be going to bed and waking up at fixed timings, but are you really sleeping well throughout? Stress, menopause and andropause in people in their 40s and 50s, poor bladder control which leads to waking up in the middle of the night are examples of causes of lack of sleep. In fact, lack of sleep may not even be apparent. Dreams are part and parcel of your sleep cycle, but if you’re remembering your dreams vividly, or even getting waken up by them, it means that you haven’t been sleeping well at all.

Check out past articles I’ve written about improving sleep quality, or go to the doctor to get insomnia treated in serious cases.

Not having breakfast

Are you skipping breakfast just so you can sleep in longer? Well, don’t. For years, experts have proven through research that not having breakfast leads to a number of health problems, including a poorer ability to remain alert and focused throughout the day.

It’s in the mind

You may claim you’re tired, but sometimes, it’s more a case of “I can’t wait to get this over and done with.” This would explain why some people look listless at work, but become very energetic when they go out after work. You’d think they’d head straight home if they were really tired! If you’re mentally tired, you may want to try adopting more optimism, doing things you enjoy to cheer you up, or perhaps consider a job switch if it is really getting you down.

Illness

Constant fatigue may be a symptom of something much more serious. Anaemia, diabetes, hypothyroidism, hepatitis C and some cancers result in fatigue. Get a full body check-up and consult your doctor if your fatigue isn’t the result of any of the above.

Sources:
http://health.yahoo.net/articles/nutrition/7-hidden-causes-fatigue
http://www.fitday.com/fitness-articles/nutrition/fats/what-omega-3-fatty-acid-does-for-you.html

Once associated only with amateur photography or camwhoring, camera phone photography has grown to become more established and appreciated even by professional photographers! In the USA, there are even classes dedicated to teaching photography via this medium for a pretty penny. Looking at the works of the masters, it’s not surprising that people would pay to attend their classes.

In today's image-conscious society, acne, more commonly known as pimples, is an absolute nightmare. It can ruin a date, a potential business deal and even a job interview.

Acne appears as a big red bump on your face, neck, chest or shoulder. Sometimes this acne can be painful and is filled with pus. If it is not treated properly, it could spread and cause more complication. How is acne formed? This video offers quite a good visual explanation. Don't worry, it isn't gruesome.


The million-dollar question is: How can we treat acne effectively?

The problem with acne is that there is no universal method for its treatment. This is why some people still have it in their adulthood, despite having tried all sorts of remedies. Nevertheless, there are still some methods that are universally popular and recommended.

First of all, never, ever pick at your pimples as this can lead to infection and scarring. When you pick your pimple, the bacteria on your hands are transferred onto the pimple where it grows inside the infected pore causing the pimple to swell and get bigger. There are lots of DIY tools in various beauty shops and pharmacies for picking and squeezing pimples, but this should really only be done by experts who have the appropriate equipment to sanitise the tools and your pimple.

Instead, use pimple creams to kill the bacteria in the pimple. Pimple creams or gels that contain either salicylic acid or benzoyl peroxide heal pimples pretty quickly. My personal recommendations are pimple creams from Garnier and Neutrogena which contain salicylic acid, as well as Oxy, which contains benzoyl peroxide. For a natural remedies, apply tea tree oil (available at The Bodyshop) to the affected area. This will help kill off pimple causing bacteria as well.

Having a regular skin care routine is important in keeping our face clean and pimple free. The common 3-step facial routine starts off with cleansing followed by toning and finally moisturizing. This should be done twice a day, once in the day and once in the night. Always use a gentle cleanser and not a harsh soap, as soaps can make the skin dry, which will lead to a higher sebum production and in turn, more pimples.

Toner is important as it balances the PH levels of the skin, making it less susceptible to acne as acne thrives in acidic conditions. Avoid toners that contain high alcohol content as it can dry up the skin. Stick to alcohol-free toners that contain witch-hazel extract. This can reduce inflammation on the pimple.

Moisturizing is an important step, because if you don’t moisturize your face, fine lines and wrinkles will develop earlier due to the lack of moisture. Always use a moisturizer suitable for your skin type. For dry to normal skin types, use a cream base moisturizer. As for combination to oily skin, use water-base or gel-base moisturizers as it is not as rich and will not clog pores.

Do you know that people with oily skin develop wrinkles later than people with dry to normal skin? This is because sebum production is higher, and keeps our skin moisturized naturally, preventing fine lines and wrinkles from developing early.

An additional step to your skin care routine includes application of eye cream, pimple cream, and slapping on sunblock in the day to prevent damage from the UVB and UVA rays from the sun. Remember to exfoliate your skin two to three times a week followed by a face mask.

Homemade facials
Facials may be considered a luxury to some, and they might not be willing to spend money on getting it done regularly. The benefits of getting a regular facials is that it can keep your skin smooth and clear as the products used are more potent in killing acne bacteria.

You can save money and still do regular facials by DIY face masks that can be done in the comfort of your home. Instead of using drugstore bought masks, which can get pricey, why not try some fresh homemade facials that will not only entice your palette but also feed your skin with natural goodness?

Strawberry Cream Mask
Ingredients:
¼ cup of fresh strawberries (ORGANIC is best and NOT frozen!)
1 banana
¼ cup of plain organic yogurt or sour cream
1 tablespoon of organic honey

Prep:
Mash strawberries and banana and mix together with the plain yogurt or sour cream and honey. Apply all over your face (avoid getting it in your eyes!) and neck. Allow to sit on your skin for 15-20 minutes. Rinse mask off with warm water. Save any leftover Strawberry Cream Mask in a closed container, refrigerated, for future use.

Benefits:
Strawberries contain a large amount of Vitamin C, which is known to play a key role in the production of collagen. Vitamin C aids in anti-aging, and also reduces fine lines and wrinkles and minimizes blemishes and acne. Vitamin C is a key ingredient in many skin care products.
Omega-3 fatty acids are not only found in fish oils, but strawberries as well! Omega-3 helps reduce inflammation in the body and skin, and can hydrate skin that is dry and flaky (especially beneficial for those dealing with Psoriasis, Eczema, and Dermatitis). It also helps with keeping the skin looking younger.

Salicylic acid is also found in strawberries, which minimizes acne and rids the skin of dead skin cells so fresh, renewed skin can surface. Strawberries also contain loads of antioxidants that helps fight free radicals that attack your skin, helping you look more youthful and giving a beautiful glow to your skin. Strawberries also lighten the skin pigmentation. It is a bonus to apply the mask on the under eye area as well as it can lighten dark circles.

Plain organic yogurt or honey will give you added moisture and leave your skin glowing.
Bananas are great for reducing skin inflammation and for soothing blemishes and breakouts.
Honey is a wonderful antioxidant proven to help reduce impurities from the skin and battle mild acne. It also restores the skin’s texture due to its anti-microbial properties, and will help repair skin damage from the sun and daily environments.

For more homemade facial recipes, click here .

Reminder: Before applying home made facials on your face, remember to test some of it on a small area of your skin (you can try it at the back of your arm), just in case your skin develops an adverse reaction to it.

There are many other products in the market. Get recommendations from friends and pharmacists (Most Guardians have an in-house pharmacist on duty). Try them and see which produce the best effects. If your skin doesn’t get better, consider seeing a dermatologist for further treatment.

Sources:
http://www.wisebread.com/15-wonderful-uses-for-witch-hazel
http://www.mywomenstuff.com/2007/08/13/are-regular-facials-necessary/

By: Veronica Tay

However, another exciting event that we can look forward to is the announcement of the Annual Budget 2011! And from various speculations in the papers, we might be anticipating some good news.

As usual, healthcare would be a major talking point, given our aging population and the impending inflation. Recently, the the issue on caring facilities for the aged and sick was brought up. Government announced that they were looking into making day rehabilitation programmes more accessible and affordable to reduce the burden on caregivers of the aged.

This is great news as support for caregivers is really lacking in Singapore, despite the immense mental and physical stress they come under from their duty. Although these are targeted at those with elderly parents to care for, perhaps owing to increasing rates of cancer patients every year, more government support may be available for cancer caregivers.

The caregiver has a lot to live up to. First there is the problem of having to cope with tragic news of health problems or even imminent death, whereby it is impossible to not be grieved by it. Then there is the arduous process of caring for the patient, which includes helping the patient to move around if his mobility is restricted, paying for medical bills, helping him with his rehabilitation exercises, ensuring that he observes his diet plans, putting up with his tantrums etc. After all, he is virtually the pillar of strength for the patient, a motivation for the patient to live on.

As a caregiver, you must keep yourself in tip-top condition at all times, as best as possible! Remaining in good health is extremely vital. You cannot care for someone else if you are in poor health.

Make some time to exercise daily. Exercise is a healthy way to relieve stress too.

Go to bed early and wake up early. Get ample sleep, at least 8 hours a day.

Have a balanced diet and drink lots of fluids. Your charge is usually subject to a healthy diet too so have the same or similar diet with him if possible, and encourage other family members to do the same. This ensures that he will not feel left out and also reduces time needed to cook for multiple people.

Don’t exhaust yourself. If you have a job that is taxing, get a less demanding job. Remember that life does not revolve around wealth and career prospects. Besides, if you turn in a poor performance, it will affect your job anyhow. If income is a problem, the National Cancer Centre Singapore has a comprehensive support programme that can provide counseling and assistance to cancer caregivers on various issues including means to you lighten your financial burden.

Don’t feel the need to watch your charge’s every move. He is not a baby, and it’s absolutely all right for you to step out of the house for awhile to get some fresh air. If you want to go out for a longer period of time and do not feel safe leaving him alone, have a neighbour, relative, friend or engage a professional caregiver temporary to stand in for you.

Keep yourself in good spirits! Your mood really affects the way your body functions. If you’re happy, you’re likely to enjoy what you do and perform it well. As a caregiver, the last thing you want to do is inflict more grief on your charge.

Don’t be too hard on yourself. Care giving is indeed a tough job and cannot be done to perfection. If you made mistakes, learn from them and move on. When your charge loses his temper at you, don’t take it to heart. Bear in mind that patients usually vent their anger on their loved ones out of helplessness. They do not actually mean the hurtful things they say.

Just because your charge is sick does not mean that he is not entitled to enjoying life. Spend time with him doing something relaxing that you both enjoy, such as reading, listening to music or watching TV. It keeps both your spirits up.

Maintain an active social life. By this, I do not mean going for shopping trips, clubbing, overseas trips and other high-energy and time-consuming social activities. Confidantes will be very important when you need to let off some steam. Don’t shy away from your friends. Like some housewives, caregivers shut themselves away from the world so that they can concentrate on their charges. This is not a wise thing to do. Let your friends know what is going on in your life, that you are not avoiding them on purpose. Call them up for a chat, invite them out for a meal if possible.

Learn to let go. You may have to give up your favourite activities and a lifestyle you enjoyed due to your role as a caregiver. Let it go, and let it go peacefully. Dwelling on how much you missed will not make it any easier on you. Consider instead, the difference you're making to a loved one's life and be glad that you have the chance and ability to care for him and prolong his life while others look on in vain as their loved ones fade before them. Be proud of your achievement. This mindset is more energizing and positive than any other activity you may be deprived of.

I was walking down town with the boss yesterday and we had a few interesting conversations. One of them was the story of how a certain school principal was hesitant to provide details to assist in the plight of an unfortunate family who were in need of financial assistance.

I don’t want to bore my beloved readers out there (yes, you) with needless details but the gist of the conversation was the spirit of volunteering in Singapore, or in this case, rather the lack of it. Apart from the fact that altruism is really important for the progress and wellbeing of the community, doing charity work is actually good for health. It helps with your emotional well-being because you feel happy and useful when you know you're doing something good. As you work with volunteers and the less unfortunate, you learn to cope better with your emotions too. Doing charity work also gives you an excuse to get out and about. That certainly beats lounging at home as a couch potato.

For those of you who want to do something about this, you’ll be pleased to know that there are numerous organizations that welcome volunteers with open arms. With the focus of this blog on cancer and health in general, I’ve narrowed down the list to groups that focus their efforts on cancer, health and well-being. I’ve provided you with a list of organizations for your reference. Enjoy doing something really worthwhile!

Name: Children’s Cancer Foundation (CCF)
Address: 138 Bukit Timah Road / 6835 6465
Web: www.ccf.org.sg
Description: Provides counselling, education, parent support groups, family outings, financial assistance and promote public awareness. Needs volunteers who can involve children with cancer in structured play activities, clean toys, tutor and befriend children with cancer.

Name: Singapore Cancer Society
Address: 15 Enggor Street, #04-01/04 Realty Centre / 6421 5839
Web: http://www.singaporecancersociety.org.sg
Description: Volunteers required to assist in the following areas -
Befriender Programme
Administrative Duties
Transport
Public Education
Tuition
Fundraising
Support Group
Photographers

Name: Breast Cancer Support Group
Address: Outram Road / 6321 4474
Web: http://www.sgh.com.sg/Patient-Services/Support-Groups/Pages/breast-cancer-support-group.aspx
Description:
Engages breast cancer patients to share personal experiences of how to cope with illness and treatment
Shares and updates knowledge of current treatments, prevention, rehabilitation and coping strategies.

Name: Make A Wish Foundation
Address: 190 Clemenceau Avenue #07-02 Singapore Shopping Centre/ 6334 9474
Web: http://www.makeawish.org.sg
Description: Grant wishes to youths aged 3-18 with life-threatening illnesses like cancer, leukaemia and metabolic disorders. Requires volunteers for administrative support, wish granting and fund-raising activities.

Recently a colleague and I were discussing the benefits and weaknesses of listening to Music.

Music was, she claimed, a distraction from the actual exercise itself. She used to listen to music while exercising, but found it more beneficial when she was not listening to music. She explained that she found herself perspiring even more when she did not listen to music. Also, because she had no music, she just wanted to ‘get over with it’ as quickly as possible

I’ve also come to realize that Music has serious cons if you are intending to run and get serious running results. You will not be able to seriously concentrate on both your running and the music.

Personally, I love listening to music while exercising. I make sure the tunes I choose are fast paced so that I’m motivated to run faster. I cannot imagine taking long runs without music. Its sort of like dancing but not looking weird while in the gym. It also helps me when I think I’m about to give up and I tell myself ‘Just after this song.’

Well, music can actually distract you. And it can even be abit dangerous if you’re on the roads and there are cars and bicycles that you cannot hear behind you. Also it may put off the your rhythmic pace and you jog according to the beats of your song.


That being said, I still think its perfectly safe to jog on the threadmill with an Ipod or what whatever MP3 player you use. The pace you run to is guided by the machine. It should be perfect if you intend to lose weight but intend to have a have fun at it. What better way to start your day than to listen to a great energizing song while sweating it out and releasing those wonderful chemicals (endorphins). Also, it is most likely you will not face any distractions. Except if a really hot guy or girl comes up to you to make friends with you… its possible you might not be able to hear them

By: Madeline Ellis
Published: Thursday, 8 October 2009
In recent years, there has been an explosion of Internet use, and it’s easy to understand why. The Internet provides affordable up-to-date information on almost any topic imaginable, around-the-clock entertainment, social networking sites that allow for both public and anonymous communication, and email or online chat that lets us keep in contact with family and friends, even if they’re in another time zone. Most people are able to integrate online time into their lives in a balanced healthy manner, but others develop a stronger dependency, often replacing work, school, friends and even family with countless hours surfing the Web, instant messaging and blogging, or playing Internet video games. In fact, it is estimated that as many as 10 percent of Internet users may be considered addicted. Experts say that people who abuse the Internet are typically struggling with other problems, like anxiety or depression, and new research lends credence to that theory.

To access the risk factors for Internet addiction, Cheng-Fang Yen, MD, PhD, of Kaohsiung Medical University Hospital in Taiwan, and colleagues conducted a prospective study of 2,293 seventh-graders, whose average age was 12, from 10 junior high schools in southern Taiwan in September of 2005. The students were asked to fill out questionnaires that assessed whether they had attention-deficit hyperactivity disorder (ADHD), depression, social phobia or abnormal feelings of hostility. Then, 6, 12 and 24 months later, they were asked about their Internet usage, including the number of hours they spent on the Internet and the sorts of sites they frequented.

After two years, roughly 11 percent of the students were addicted to the Internet. Males, those who spent more than 20 hours a week on the Internet and teens who played online games were more likely to be deemed addicted. But the greatest risk factors were found to be ADHD and hostility. Boys and girls with ADHD had a 72 percent increased risk of developing unhealthy dependence on the Internet and those who exhibited significant hostility had a 67 percent increased risk. Girls with social phobias and those suffering depression were also at greater risk, though these factors did not affect boys.

Michael Gilbert, senior fellow at the Center for the Digital Future at University of Southern California's Annenberg School for Communication, says it makes perfect sense why the Internet would appeal to children with these issues. “If you have a child that is hyperactive, the Internet can move at their pace. If you have a child that is depressed or has social phobia, they can get in touch with other kids dealing with the same kinds of issues,” he said. “They can go into artificial worlds, like ‘Second Life,’ where they can live out fantasies or take on different personas. For kids who have anger or hostility, the Internet gives them a chance to play out their aggression there.”

The study authors say that because computer use is a way of life in the United States, the potential exists for childhood computer addiction to become a major public health problem, a sentiment echoed by the authors of an editorial accompanying the study in the October Archives of Pediatrics and Adolescent Medicine. “Woven as it is into the fabric of today’s society, the potential for Internet use to lead to overuse and ultimately to addiction is concerning,” wrote Drs. Dimitri A. Christakis and Megan A. Moreno of the University of Washington in Seattle.

As the Internet becomes more intertwined in everyday life, eliminating its use is unrealistic, making prevention all the more critical. Experts say parents of teens should monitor the time their children spend on the Internet and the sites they visit and pediatricians and mental health professionals should ask their teenage patients about their Internet usage. This is especially important for children with mental health conditions.

Internet addiction is not currently recognized as a separate disorder by the American Psychiatric Association. There is debate about whether to include Internet addiction as a separate illness in the next edition of the Diagnostic and Statistical Manual of Mental Disorders, due in 2012, which determines which mental illnesses are covered by insurance.

http://www.healthnews.com/family-health/mental-health/teens-with-psychosocial-disorders-prone-internet-addiction-3751.html

Indeed. It seems that teens nowadays are more and more affected by the Internet. They don’t watch television anymore and spend less time outside.

These actions can have dangerous effects on an impressionable youth. But with such large usage of the internet it is difficult for teens to cut down their usage. In order to keep up with the rest of the world, one must be able to have great knowledge of the internet.

Perhaps the right thing to do would be to talk to your child about the evils on the internet. Some parents condemn the internet as a diabolical plaything and restrict their children to certain hours on the net, and only use at certain times of the day. I personally think that these restrictions would spur a child further to rebel and try to get to the internet through negative means.

Talk to your child about his or her feelings about the internet. Share with your child interesting pieces of news that you see on the net that could be beneficial to your child. Look at the internet in a positive light. There is no running away from the net because its here to stay, so we might as well embrace it.