Healthy Lifestyle

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>

We carrot about you!

Have your parents ever told you that eating carrots will help you to see while in the dark when you was a kid? Is this real? Apart from this, are there any other additional health benefits by eating carrots?

Health Benefits

Healthy Eyes

Carrots contain a high amount of vitamin A which help to increase your vision when the light is dim or prevent night blindness. So, carrots do help you to see while in the dark in some way. But, if you do not face any vitamin A deficiency, your vision may not be improved by eating carrots.

Prevent Cancer

The orange pigment of carrots is known as carotenoid which helps your body fight against various types of cancer such as stomach and colon cancers.

Reduce Blood Cholesterol Level

Potassium and fibre found in carrots may be able to maintain good blood cholesterol and blood pressure level. Thus, reducing the risk of cardiovascular diseases.

Improve Digestive Health

High amount of fibre in carrots prevent constipation and keep your digestive system in good health.

How do you not love carrot while there are so many health benefits that you can get from it? It is International Carrot Day (4th April 2020) tomorrow, remember to pick some carrots in your meal as part of the celebration! Eat healthily and stay safe everyone ♥

Reference: Healthline. 2020. Carrots 101: Nutrition Facts And Health Benefits. [online] Available at: https://www.healthline.com/nutrition/foods/carrots#organic

COVID-19: How to prevent and improve your health to protect against it

During this challenging moment, everyone should stay focus on maintaining mental and physical health. Apart from beneficial to your health in terms of the long run, it will also support your body fight against COVID-19 if you have it.

Prevention is better than cure

  1. Make sure to eat a well-balanced and healthy diet, which helps to improve your body’s immune system.
  2. Say no to sugary drinks and limit your alcohol intake.
  3. Quit smoking. Smoker has a higher risk of suffering from the serious disease if they get COVID-19.
  4. Workout regularly, adults should exercise at least 30minutes a day while children should exercise an hour a day.
  5. Take care of your mental health. Feeling anxious and stressed is normal during this situation, by talking to and getting support from people you trust will help. Read news published by the ministry, do not spread news from unreliable sources.

Protect yourself from COVID-19

  1. Maintain good personal hygiene habits. Always remember to wash your hands frequently and thoroughly with soap and water or with alcohol-based sanitizer for at least 20 seconds.
  2. Cover your mouth and nose with a tissue or bent elbow when you cough or sneeze. Bin the tissue immediately and clean your hands.
  3. Do not touch your face with unwashed hands to prevent the transfer of the virus from hands into your body.
  4. Keep at least 1 metre distance from others to avoid breathing in droplets from someone who coughs or sneezes.
  5. Wear a mask if you are sick and seek medical attention immediately. Stay at home to avoid crowds.

Reference: Who.int. (2020). WHO Director-General’s Opening Remarks At The Media Briefing On COVID-19 – 20 March 2020. [online] Available at: https://www.who.int/dg/speeches/detail/who-director-general-s-opening-remarks-at-the-media-briefing-on-covid-19—20-march-2020

Who.int. (2020). Pass The Message: Five Steps To Kicking Out Coronavirus. [online] Available at: https://www.who.int/news-room/detail/23-03-2020-pass-the-message-five-steps-to-kicking-out-coronavirus

Interesting Facts about fruits bring to Health

In general, people only think of vitamin C when they think of fruits. In fact, fruits have much more nutrients than that. Fruits consist of a high amount of antioxidants, which protect your body against diseases. Fruits also the source of minerals like calcium, potassium and phosphorous, as well as vitamins A, B, E, and K. Different bright colours (eg. orange, red, blue and purple) of fruits indicating different health benefits bring to your body.

What are the benefits that fruits bring to health?

Durians: Fantastic news for durian lovers! As durians are a great source of minerals, vitamins and dietary fibre with no cholesterol (plant products do not contain cholesterol). However, do eat durians in moderation as they consist high sugar level which contributes to high-calorie intake.

Bananas: Out of all fruits, bananas consist of the highest level of potassium. With one medium-sized banana, it can provide 10% of the daily recommended intake of potassium for a normal adult. Potassium helps to regulate the functioning of body muscles.

Berries: Berries have the highest amount of antioxidants among all of the fruits. Antioxidants from Berries help to slow down cell aging and fight against diseases.

Want to keep the diseases and doctor away? The magic trick will be two servings of colourful fruits everyday!

Reference: Healthhub.sg. (2020). Fun Fruity Facts for Health [online] Available at: https://www.healthhub.sg/live-healthy/1291/fun-fruity-facts

A Chinese New Year with Health and Wealth

Chinese New Year(CNY) eve are just one week away from now on. Reunion and gathering with families and friends are common CNY tradition from CNY eve to 15th day of the New Year. Are your CNY recipes ready for all these gathering meals? By replacing different ingredients, you can actually enjoy all your traditional foods in a much healthier way.

How to Prepare Your Meal in Healthier Way?

Healthy Hot Pot

Steamboat

Preparing steamboat for a big group will be a fuss-free and healthier choice as all foods are cooked in the soup. Cooking own soup with fresh vegetable or pork bone can reduce intake of salt as most of the ready stock have a high amount of salt. Remember to pick the pork collar over the pork belly and buy more chicken or fish instead of lamb or beef. Always go for more mushrooms, vegetables and not forgetting about tofu.

Yu-Sheng

Instead of adding preserved ingredients, simply replace it with carrot, lettuce, radish, cherry tomato and purple cabbage to make your yu-sheng more colourful. Apart from that, putting some fruits (e.g. mango, tangerine, green apple) will enhance the sweetness of the whole dish. Thus, less plum sauce will be added.

 

Reference: Healthhub.sg.(2020). A Healthier Way At Chinese New Year [online] Available at: https://www.healthhub.sg/live-healthy/895/a-healthier-way-to-feast

Processed Food: Healthy or Unhealthy?

Do you have any idea on what is considered as processed food? Generally, people only think that ready food or canned food are considered processed foods. However, any food item that gone through modification in the preparation process is to be considered as processed food.

Canva - A Bakery Scene

Some of the processed food examples consist of:

  • Canned Vegetables
  • Cheese
  • Beverages, e.g. milk or bottled juice
  • Ready food
  • Bread
  • Cereals
  • Biscuits
  • Meats, e.g. luncheon meat or braised pork

Processed food can be a good option too. Certain foods require a preparation process before it is safe to consume. Milk as an example, in order to get rid of harmful bacteria, the milk needs to be disinfected before it is safe to drink. In addition, some foods require food processing before it can be suitable for use, just like seeds oil.

Why is it unhealthy?

Fat, salt or sugar might be added into processed foods. Like fat, salt or sugar will make the foods taste more flavourful and also able to increase shelf life. Eating processed foods with a high amount of fat, salt or sugar results in high calories intake too.

As a conclusion, not every processed food are bad for health. Only processed foods with a high amount of fat, salt and sugar are unhealthy while processed foods with no fat, salt and sugar added are healthy.

 

Reference: nhs.uk. (2020). Eating processed foods. [online] Available at: https://www.nhs.uk/live-well/eat-well/what-are-processed-foods/