The Experts Say - Health & Lifestyle

 

The Cheap & Good Way To A Healthy Life

Article contributed by:

Raffles Medical Group

 

Healthy living doesn’t necessarily have to be costly.  Here are some ways in which you can live a longer and healthier life.  The best part is - they are all easy on your pockets.

 


 

Keep Moving

Keep Free of Harmful Habits


 

I am what I eat

Did you know that some of the most inexpensive things you can buy could actually be the best for you?  Healthy diets do not have to come at a price. Ms Nehal Kamdar, Dietitian at Raffles Internal Medicine Centre, tells us about five foods you should pick up during your next trip to the supermarket.
 
Tofu

Tofu is an inexpensive protein source.  It is high in B vitamins and iron, but low in fat and sodium.  Therefore, it is a healthy addition to many dishes.
 
Tofu’s primary health benefits stem from its soybean base.  Soybeans are very rich in protein, minerals and plant components called isoflavones, which act as a form of estrogen hormones in the body.
 
Oats

Oats are a good source of essential vitamins such as thiamine, folic acid, biotin, pantothenic acid and vitamin E.  They also conatin zinc, selenium, copper, iron, manganese and magnesium.
 
Consumption of whole grain products and dietary fibre, such as oats, has been shown to reduce the risk of high blood pressure and heart attack. Eating oats can also spread the rise in blood sugar over a longer period, making it beneficial for diabetic patients.
 
Nuts

Despite the high fat content, nuts are good for you!  This is because they are packed with healthy fats known as unsaturated and mono-unsaturated fats, which are known to have heart-protective benefits.
 
They’re also good sources of essential fatty acids, vitamin E and protein. With so much nutrients contained in every nut, you only need to eat a little to get the required nutritional benefits.
 
Broccoli

Broccoli contains lots of nutrients such as calcium, vitamins A and C, potassium, folate and fibre. In addition, broccoli is also packed with phytonutrients, compounds that may help prevent heart disease, diabetes and certain cancers.
 
Brown Rice

Low in fat and high in protein and fibre, brown rice is a great source of nutrients such as riboflavin, folate, iron and magnesium.
 
The health benefits of high fibre content foods are numerous.  It reduces the possibility of heart diseases, helps avoid abrupt spikes in sugar levels, helps digestion and reduces constipation.  It is also beneficial for stomach and intestinal ulcers and for curing the dreaded case of diarrhoea.

 

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A healthy mind is part of a healthy body

When you are in a good state of mind, you make good decisions about your job, your lifestyle and your health.  Here are some things you can do to keep your mind healthy:
 
Reduce stress in your life

We are all familiar with the feelings of stress.  “Stress is good when it helps you stay focused, and alert.  But when it is excessive, incessant and cumulative, it can turn malignant as it reduces your body resilience and immunity and makes you susceptible to mental and physical illness,” said Dr Lim Yun Chin, Specialist in Psychiatry at Raffles Counselling Centre.
 
Here are some great anti-stress strategies from Dr Lim:

 

Connect with people who love you or care for you. Unburden yourself to receive affirmation and emotional support (Beware: not every person is capable of affirming or supporting you).

Have a good self-care program, that is regular exercise, relaxation sessions, balanced nutrition etc.

Learn to reframe your problems through self-talk or cognitive restructuring.  If all else fail, seek professional help.

Make time in your life for things that are fun.  Make a list of activities that you like to do and allocate some time each day for doing something you enjoy.

 

 

Get enough sleep

Sleepiness reduces your concentration, increases mood swings and causes accidents. “It is believed that the incidence of insomnia is increasing in Singapore and this is probably due to the stressful lifestyle and pressures of daily living,” said Dr Stephen Lee, Specialist in ENT Surgery at Raffles ENT Centre.
 
If you are not getting enough sleep, give these good sleeping habits a try:

 

Establish a regular sleep schedule and bedtime routine with a regular pattern of activities to set the mood for sleep

Maintain a conducive sleep environment, e.g. comfortable bedroom temperature, keeping the bedroom dark and quiet etc

Exercise regularly as this promotes good sleep

Use the bedroom primarily as a place for sleep

Avoid caffeine and alcohol before sleep

 

 

Share your burdens with others

Do not be afraid to seek help if you are feeling depressed or anxious.  When you keep to yourself, you often end up feeling worse than ever.  Sometimes, all we need is a listening ear.  Therefore, talk to a friend whom you trust or seek the help of professionals, if necessary.

 

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Keep Moving

Regular physical activity helps you:

 

Live longer and feel better

Build strong bones and fight osteoporosis

Prevent depression

Increase your body’s resistance against illness

Maintain a healthy weight

 

“It is best to get at least 30 minutes of exercise three times a week. However, any amount of exercise is better than none!” said Mr Lim Hun Teck, Principal Physiotherapist at Raffles Physiotherapy Centre.  Here are some exercises you can easily do at home, no gym membership required.
 
Normal Press Up

The first exercise you ever did may be the best you'll ever do.  The classic pushup trains your chest, shoulders, triceps, abdominals, lower back, and gluteus.

 

Assume the classic pushup position.  Keep your body rigid, lower your chest down to no lower than two inches from the floor.  Push back up until your arms are extended.

 

Bridging

Bridging not only works your abdominals, but also the deep lying core muscles that support your back.
 
Start flat on the floor with hands at rest by your sides.  Position your feet flat on the floor, shoulder width apart, knees bent.  Contract your abdominals, lower back and gluteus.  Slowly lift your torso to form a straight line from your knees, through your hips to your shoulders.

 

Hold for a few seconds before lowering slowly.  The whole cycle should take at least ten seconds.

 

Side Lunge

A good exercise for working the inner thighs and buttock muscles and especially suited for those playing lateral sports such as tennis.
 
Stand tall with your hands by your sides.  Smoothly lunge one foot out to the side, keeping the other foot firmly on the ground.  Avoid extending the knee beyond your foot.  Once you have placed the foot down, pause briefly, then use your inner thigh and buttock muscles to bring the foot back to the starting position.

 

Front Lunge

Stand tall with your feet shoulder-wide apart, with hands by your sides, or extended horizontally for better balance.

 

Photos courtesy of

Raffles Medical Group.

Lunge forward with one leg, thigh parallel to the floor, knee over toes, keeping your back straight and head up throughout. Your rear heel should naturally rise off, with that knee resting close to the floor when you extend forward.

 

Keeping your abdominal muscle contracted, push down on your front foot in order to push yourself back to your starting position. Repeat the exercise, working either the same leg (harder) or alternate your legs.

 

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Keep Free of Harmful Habits

Drugs, tobacco and alcohol are costly habits that are detrimental to your health.  Vices like gambling can also destroy what could have been a happy life with our loved ones, as it often brings along heartaches and betrayal of trust.  Stay away from these harmful habits today, and what you will gain is beyond what money can measure.
 
Stop smoking today

Nicotine is deemed to be as addictive as heroin and cocaine. “To quit smoking is a motivational issue. People are more likely to quit if the motivational factors come from within.  This is because they will need to deal with stress, coping skills, concomittent illnesses such as depression and address issues of social support,” said Dr Chng Shih Kiat, Consultant at Raffles Executive Medical Centre.

 

Nicotine replacement therapy seeks to temporarily provide smokers with an alternative nicotine dose to alleviate nicotine withdrawal symptoms. This could be in the form of a nicotine patch, gum or nasal spray and can only be started after total smoking cessation.  For smokers with high cravings, doctors can also prescribe them with medications such as Buproprion. This is an antidepressant that has been found to reduce cravings for cigarettes.
 
“At the end of the day, you should recognise that you and your loved ones stand to benefit when you decide to quit smoking.  It is not an easy decision, but if you face any difficulties, help is at hand.  Consulting a doctor and joining a smoking cessation programme may be all that is required for you to succeed,” said Dr Chng.
 
Drink to your health

Though alcohol intake in mild to moderate quantities can actually protect against heart disease, excessive intake is linked with heart disease, hypertension and raised blood triglyceride levels.  Alcohol can cause gastritis, hepatitis and, in the long term, irreversible liver damage.  It has also been associated with cancers especially of the lip, tongue and throat. Heavy episodic drinking has been linked with adverse effects on the heart and is known to lead to coma and even sudden death.  In addition, nerve damage, psychoses and malnutrition are some of the other ill effects of excess alcohol intake.
 
“With so much at stake on one’s health, it is of utmost importance to educate people on the health hazards of alcohol intake, including binge drinking.  Studies have shown that up to 35% of adults with an alcohol problem had started as binge drinkers by the age of 19 years,” said Dr Bina Kurup, Consultant Family Physician at Raffles Medical.
 
Cutting down on your drinking can be difficult at times.  If you have a problem controlling your alcohol intake, ask your family and friends for support to help you reach your goal.  Alternatively, consult your doctor, as there are medications available to help make cutting down easier.

 

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Article contributed by:
Raffles Medical Group

Dated: July 2011

 

Raffles Medical Group is a leading medical group and the largest private group practice in Singapore.  As a fully integrated healthcare organisation, the Group owns and operates a network of family medicine clinics, a tertiary care private hospital, insurance services and a consumer healthcare division.  Patients of the Group enjoy a continuum of care, from having their most basic healthcare needs met through the Group’s islandwide network of Raffles Medical clinics, to specialist and tertiary care at Raffles Hospital.

 

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