fbpx

Healthy Lifestyle

Adventure sports – Your moment is out there!

Adventure sports is any activities or exercises that require you to step out of your comfort zone and face your fears which made you feel pleasure after you had achieved it. Some of the examples of adventure sports are skydiving, mountain cycling, skateboarding and rock climbing. In recent years, more people choose to engage with adventure sports instead of other normal outdoor sports like badminton and basketball. Which very likely linked to adventure sports improve not only your physical health but also mental health.

Health benefits of adventure sport

1. Improve your self-confidence

As most of the adventure sports will be challenging and hard to achieve, thus after finishing of adventure sports will boost your self-confidence level as you achieved something new and difficult.

2. Helps in stress management

Taking part in adventure sports greatly reduce your stress level as it brings you achievement while having a break from your daily tasks which improve your mental health.

3. Maintain a healthy heart

As adventure sports help reduce stress level which is linked to lower blood pressure, hence greatly reduce chances of heart attack.

4. Enhance body-balancing skill

Taking part in adventure sports will surely improve your balancing skills as a lot of tasks need good body-balancing to complete.

5. Work out on different body muscles

Your body will need to use different body muscles to coordinate when you are doing some adventure sports like rock climbing and kayak.

6. High calories-burning

Adventure sports are considered as intensive activities where you will need to use a high level of strength and energy which burns high calories.

7. Promote healthy social interactions

By going to adventure sports with your friends and families, you will develop a stronger bond with them as you will need to overcome tasks and fears together with them.

8. Better concentration skill

High level of focus and concentration is needed throughout adventurous sports as without concentration you might expose yourself to dangerous mistakes.

Our health blog giveaway has ended and we thank you everyone for taking participant! Adventure sports can bring many health benefits to your health, thus we hope we bring not only joys but also good health to the top 3 winners with their entrance tickets to adventure sports! ❤ Do stay tuned to our health blog for more fitness, nutrition tips and of course more surprises!

World Diabetes Day – 14 November 2020

Diabetes is an illness that occurred when your body is unable to control your blood sugar levels. Without proper control of your lifestyle and diet during the early stage of a certain type of diabetes, it will lead to severe complications.

Type 2 diabetes

Type 2 diabetes happens if your body is unable to effectively work with insulin, which is a hormone that is essential for your body to transform glucose(a simple form of sugar) to body energy. In Singapore, most diabetes patients have type 2 diabetes.

Type 1 diabetes

Type 1 diabetes also commonly known as insulin-dependent diabetes which your body produces no or insufficient insulin. This type of diabetes normally occurs in the time of patient’s adolescence or childhood stage.

Ways to prevent yourself from diabetes

  • Maintain your body weight to achieve Body Mass Index(BMI) in the healthy range
  • Have a balanced and healthy diet lifestyle, always monitor your saturated fats and sugar intake
  • Quit smoking, to reduce the risk of heart diseases and diabetes
  • Stay active, exercise at least 30 minutes for five days in a week
  • Restrict your alcohol consumption
  • Do medical check-up every year to monitor your body health

To help spread awareness on world diabetes day, all our outlets will have 20
¢ off on Milo kosong, Teh O kosong and Kopi O kosong. Do drop by to our outlets to enjoy this promotion tomorrow!

Reference: Who.int. 2020. Diabetes. [online] Available at: https://www.who.int/news-room/fact-sheets/detail/diabetes

Insomnia – All you need is a good sleep

Insomnia happens when you cannot stay asleep or unable to fall asleep regularly and feeling restless the next day when you wake up. However, you can improve your sleep quality and get rid of insomnia simply by changing your sleeping patterns.

Insomnia signs

  • Difficulty to fall asleep
  • Awake more than 2 times at night
  • Feeling restless after a long night sleep
  • Staying awake while resting on the bed for the whole night
  • Loss of concentration due to tiredness
  • Feeling tired, annoyed and moody during the day

You can experiences these signs for more than 3 months regularly or even up to years.

Insomnia causes

  • Depression
  • Loud noise
  • Stress
  • Caffeine drinks
  • Jet lag
  • Room temperature too cold or hot
  • Certain medication
  • Uncertain working schedule (day and night shift)

Ways to improve sleeping habits

  1. Stick to same sleeping and wake up time every day
  2. Avoid taking nap during daytime especially evening
  3. Relax at least an hour before sleep eg. getting a hot shower or drink a cup of warm milk
  4. Do not consume caffeine beverages and alcohol at least six hours before sleep
  5. Turn off all lights and sound devices in your room. You can use earplugs to block loud noises from outside.
  6. Do not force yourself to sleep unless you are tired
  7. Exercise regularly helps improve sleep
  8. Avoid heavy meals during your dinner
  9. Ensure your bed and pillows are comfy and clean to have better sleep
  10. Do not keep checking on time when you cannot fall asleep, try reading a book instead until you feel sleepy

Subscribe to our health blog via the green tab on the left of our website so that you can stay updated to our fitness, nutrition tips and many more. Join our first health blog lucky draw event now by subscribing to our health blog and tag 3 friends on our Food Canopy Pte Ltd Facebook page giveaway post to win free tickets to treetop adventure park, good luck!❤

Reference: nhs.uk. 2020. Insomnia. [online] Available at: https://www.nhs.uk/conditions/insomnia/

Organic food – Are they really more nutritious?

Organic food has been getting a lot of attention and hype over the years. However, there are still a lot of myths about organic food. Do organic food worth the price? Are they safer to eat? Most importantly, are they really more nutritious?

How do they classify as “organic” food?

Vegetables, grains, fruits, meat and dairy products that do not grow and process with the use of any pesticides and chemical fertilisers are labelled as organic food. Such as using natural fertilisers eggshell or banana peel for vegetables and fruits to replace chemical fertilisers.

Do organic food worth the price?

Organic food price is higher than conventional food as an organic farmer needs a longer period to grow their products while also following strictly to government regulations on farming processes. Pesticides have been replaced by manual labour to get rid of weeds around the fruits or vegetables which lead to the higher selling price. Thus, you are paying a higher price for knowing the products has been taken under good care.

Are they safer to eat?

Organic food products do contain much lesser herbicides residue than conventional food products. Also, the possibility of organic food contains more than one herbicides leftover is very minor. However, herbicides residue that conventional foods contain is still within the safe range to consume and there is still no evidence of all these small amounts of herbicides residue that consume into the body will bring negative impact to human health.

Are they really more nutritious?

Currently, there is no proof of organic food contain more nutritional value than conventional food. Nutritional value in food products usually depends on how fresh it is and how the products have been stored and cooked. For example, long cooking time of vegetables with high heat will lessen its nutrient level.

As a conclusion, organic food does not have higher nutrient levels than conventional food. Having balanced and healthy meals are more important than focusing on having organic food.

Subscribe to our health blog via the green tab on the left of our website so that you can stay updated to our fitness, nutrition tips and many more. Join our first health blog lucky draw event now by subscribing to our health blog and tag 3 friends on our Food Canopy Pte Ltd Facebook page giveaway post to win free tickets to treetop adventure park, good luck!❤

Reference: C., Health, E., Disease, H., Disease, L., Management, P., Conditions, S., Problems, S., Disorders, S., Checker, S., Blogs, W., Answers, Q., Guide, I., Doctor, F., A-Z, C., A-Z, S., Medications, M., Identifier, P., Interactions, C., Drugs, C., Pregnant, T., Management, D., Obesity, W., Recipes, F., Exercise, F., Beauty, H., Balance, H., Relationships, S., Care, O., Health, W., Health, M., Well, A., Sleep, H., Teens, H., Pregnant, G., Trimester, F., Trimester, S., Trimester, T., Baby, N., Health, C., Vaccines, C., Kids, R., Cats, H., Dogs, H., Here, G., Now, C., Experts, C., Surfaces?, H., Social Distancing, Q., Blogs, W., Center, N., Recipes, F. and Stories, F., 2020. Is Organic Food Better For You?. [online] WebMD. Available at: <https://www.webmd.com/food-recipes/features/organic-food-better#2>

Hypotension – Is your blood pressure too low?

Hypotension is widely known as low blood pressure. Blood pressure reading that is lower than 90/60mmHg is classified as low blood pressure. Not everyone with low blood pressure display symptoms, however, if you experienced symptoms you may need to seek medical advice and treatment.

Signs of low blood pressure:

  • Poor concentration
  • Weakness
  • Blurred vision
  • Dizziness
  • Nausea
  • Fainting
  • Pale skin
  • Shallow, fast breathing

Causes of low blood pressure:

  • Lack of nutrition: Diet without folic acid and vitamin B-12 will result in anaemia which caused low blood pressure.
  • Some specified type of medications: Some medicines that used to treat Parkinson’s disease can lead to low blood pressure.
  • Loss of blood: Internal bleeding or severe injury that caused a critical loss of blood will lead to a rapid drop in blood pressure.
  • Pregnancy: Drop of blood pressure during the early stage of pregnancy is common.
  • Continuing rest on the bed for a long period

Ways to lessen signs of low blood pressure yourself:

DO: Drink sufficient water to avoid dehydration

DO: When waking up from bed, change your position slowly from lying to sitting on the bed before standing up

DO: Sleep with your head raise up about 15cm from bed

DO: Eat more frequent with smaller meals

DON’T: Too much of alcohol consumption

DON’T: Sit on a chair or lay on the bed for too long

DON’T: Sudden posture change or bend down

DON’T: Drink tea or coffee after evening hour

Subscribe to our health blog via the green tab on the left of our website so that you can stay updated to our fitness, nutrition tips and many more. Join our first health blog lucky draw event now by subscribing to our health blog and tag 3 friends on our Food Canopy Pte Ltd Facebook page giveaway post to win free tickets to treetop adventure park, good luck!❤

Reference: nhs.uk. 2020. Low Blood Pressure (Hypotension). [online] Available at: <https://www.nhs.uk/conditions/low-blood-pressure-hypotension/>

A dose of positivity a day. Keeps the depression away.

Depression can happen to anyone, from all ages in all countries. It is a mental sickness that will affect people’s daily life. In the worst scenario, depression may lead to suicide. However, depression can be taken care of and treated. Knowing the ways to identify symptoms of depression could help to keep you and the people around you safe.

Signs of Depression

If you are struggling with more than five of these signs daily for more than two weeks, you might be having depression.

  1. Sleeping too much or struggle to fall asleep or difficult to sleep well throughout the night
  2. A sudden change in eating habit
  3. Feeling depressed or moody continuously for a long time
  4. Overthinking or difficult to stay focus
  5. Losing interest in previous favourite activities
  6. Feeling useless, loneliness or guilty
  7. Low in energy and always feeling tired
  8. Thoughts about suicide because of hopelessness

Prevention of Depression

  • Have enough sleep and eat at the regular time. Maintain good health helps you to fight and prevent depression.
  • Know yourself and love yourself. It is important to feel being loved by yourself and your loved one so that your life is full of meaning.
  • Plan a daily routine with some activity for yourself. This will encourage you to live a life with daily purpose.
  • Speak up to someone if you need helps. With the support and company of your friends and family, you can clear your blues away easily.
  • Do not run away from your feelings. Hiding your true feelings will not help you to fight depression but you might be even more depressed. Face and accept it can help in recovery.
  • Join your favourite activity even if you lose interest. This can stop you from losing yourself.

Always remember to voice out for support if you think you might suffer in depression. Don’t forget to subscribe to our health blog so that you can stay updated to our fitness, nutrition tips and many more. Stay tuned for our upcoming lucky draw event ❤

Reference:
Healthhub.sg.2020. How To Identify And Deal With Depression [online] Available at: <https://www.healthhub.sg/live-healthy/1296/how-to-identify-and-deal-with-depression>

Your cup of inspiration – Coffee

Having a cup of coffee in the morning before starting daily routine is a common habit that can be seen everywhere especially at the workplace. As coffee helps to recharge your body and refresh your mind. However, it has been a long debate on whether coffee is good or bad for health. During the past, coffee intake was linked with heart diseases and hypertension. While in recent years, studies have shown health benefits of coffee consumption.

Is Coffee Good or Bad for your health?

Good: Coffee consist of a high amount of antioxidants which fight against free radicals that are harmful to body cells and associated with health problems.

Good: Coffee is the greatest source of caffeine, which an average cup of coffee has 100mg of caffeine, but it can also range between 30-300mg of caffeine. Caffeine helps improve general cognitive function, energy levels, memory and mood.

Good: Consumption of coffee suggest associate lower risks of dementia, Parkinson’s disease and Alzheimer’s disease in some researches.

Bad: Too much of coffee lead to caffeine overdose which will cause anxiety and disruption of quality sleep.

Bad: Caffeine can cause addiction, people who quit or reduce their coffee intake will experience withdrawal symptoms such as tiredness, irritability and headaches.

Bad: For people who are facing stomach problems, coffee intake might lead to heartburn, acid indigestion and reflux. This is due to coffee causes a rise in stomach acid.

As a conclusion, moderation intake of coffee without the addition of sugar and milk can bring health benefits to your body. 4 cups of coffee a day is recommended for healthy adults, while 1 cup of coffee a day is recommended for adolescents. Children need to avoid or minimize coffee intake.

Don’t forget to subscribe to our health blog so that you can stay updated to our fitness, nutrition tips and many more ❤

Reference:

Healthline. 2020. Coffee — Good Or Bad?. [online] Available at:https://www.healthline.com/nutrition/coffee-good-or-bad#section1

Healthhub.sg.2020. Getting Your Caffeine Hit [online] Available at:  https://www.healthhub.sg/live-healthy/979/i-love-coffee-i-love-tea

Constipation: They just aren’t that easy to pass

Do you poop lesser than 3 times a week? If the answer is yes, then you might be having constipation. This is a common problem that happens to people of all ages especially in women who are pregnant or after giving birth.

Some of the constipation’s symptoms are:

  • Poops less than 3 times a week
  • Hard or dry stool
  • Larger stool than usual
  • Difficulty or stressed to push out
  • Lesser stool than your normal routine
  • Feeling painful when passing stool
  • Feeling of have not totally emptied your intestine
  • No appetite

What can cause constipation?

  • Low fibre diet intake
  • Lack of body movement or sitting for a long period
  • Not drinking sufficient water
  • Ignoring the needs to go toilet
  • Changes in lifestyle or diet
  • Side effects caused by some medicines
  • Depression or stress
  • Ageing

Some easy ways of changing your lifestyle and diet to treat constipation at home:

Diet

  • Drink lots of water
  • Avoid alcohol intake
  • Eat more fibre-rich food (eg. vegetables, fruits, oats and chia seeds)

Toilet routine

  • Go toilet at a regular time and make sure you have enough time to use the toilet
  • Use the toilet immediately when you feel the needs to go toilet
  • Put your feet on a low stool or leaning your body slightly forward when going to the toilet

Lifestyle

  • Exercise regularly helps to prevent constipation
  • Avoid sitting or lying on the bed for a long period

After applying all these changes, it takes a few days to a week to spot a difference. If your constipation problem does not improve or your symptoms become worse, seek medical advice immediately.

Reference: nhs.uk. 2020. Constipation. [online] Available at: https://www.nhs.uk/conditions/constipation/

Sushi makes miso happy – International Sushi Day (June 18, 2020)

Sushi is a popular Japanese food around the world, no one will ever say no when it comes to sushi! It is International Sushi Day on 18th June, let’s discover more about sushi and how to celebrate this day by eating sushi in a healthier way.

Sushi can comes in a different form, such as:

  • Sashimi: There are cooked or fresh sashimi (sushi-grade fish) served in slices.
  • Nigiri: Sashimi served on top of Japanese rice.
  • Maki: Sushi rolls that wrap filling and Japanese rice with seaweed or sesame on the outer layer.
  • Temaki: Seaweed made into cone shop with Japanese rice and filling in the middle.

The YES or NO while eating sushi

YES: Fish rich in omega-3 such as tuna and salmon will be a good choice, as omega helps in heart health. 2 serving of oily fish every week is recommended by Health Promotion Board which can be easily achieved while eating sushi.

YES: Avocado, aubergine and cucumber are commonly used vegetables while making sushi. Avocado is rich in ‘good’ fat which helps lower bad cholesterol while aubergine contains high fibre, vitamins and minerals.  

YES: Seaweed which is widely used while making sushi is rich in protein and fibre. Also, seaweed is a good source of minerals (eg. iron, zinc and iodine).

YES: Wasabi and pickled ginger which serve along with all sushi dishes have strong antibacterial and mild antiseptic properties which help the body to prevent from catching the flu and colds.

NO: Sushi rice. Too much of sushi rice which made from sugar and vinegar will build up your total daily intake of sugar.

NO: Soy sauce. Which contain a high amount of salt, minimize your intake of soy sauce while eating sushi.

NO: Deep fried foods and sushi with mayonnaise. Both of these foods contribute high calories count and high amount of fats which should be avoided.

NO: Mackerel and swordfish. These foods might contain high mercury which leads to mercury poisoning.

Reference:
BBC Good Food. 2020. Is Sushi Healthy?. [online] Available at:
https://www.bbcgoodfood.com/howto/guide/sushi-healthy
National Today. 2020. INTERNATIONAL SUSHI DAY – June 18, 2020 | National Today. [online] Available at:
https://nationaltoday.com/international-sushi-day/
Healthhub.sg.2020. My Healthy Plate [online] Available at: https://www.healthhub.sg/programmes/55/my-healthy-plate



Stressed? Tips to keep stress at bay

Everyone has stress, no matter while you are at home, on the road or at work. Someday, you might feel especially stressed due to overload work, poor interaction with others or having financial issues. Learn how to manage stress in life is important for everyone, it will lead you to a positive and healthier life.

Positive VS Negative ways to cope with stress

Stress Eating

Do you often crave for bubble tea or fast food while you are stressed? At the end of the day after tough work, people tend to release stress by having a lot of comfort foods (eg. bucket of ice cream or whole chocolate bar) when they get home. If you tend to do this often while feeling stressed, you might be a stress eater.

If you are craving for fatty or sweet food while you feel stressed next time, think if you are really hungry before you go for it. Keep an eye on what you are having and think why you needed to can prevent you from stress eating.

Staying Away From Social Interaction

Some people will choose to keep themselves away from their social cycle while they are feeling stressed.

Actually, talking to your family and friends about it or hanging out with them will help you to de-stress which will be a better way of isolating yourself.

Stay Active

Exercise might be the first thing off your list when you are stressed as you have low or no motivation.

But, this is a bad move. As exercise actually help release stress and make you feel better. By taking a walk in the park help de-stress too.

Smoking or Drinking

For some people, drinking or smoking is like having a “break time” from stress. Obviously, this is unhelpful. Smoking or drinking will not help to solve your problems either in the short or long run.

A deep breath, a short nap or taking a shower is a better way of dealing with stress without negative impacts to your health.

Reference: Healthhub.sg.(2020). Stress-O-S! How to Cope With Stress? [online] Available at: <https://www.healthhub.sg/live-healthy/1782/stress-o-s-how-do-you-cope-with-stress>