Sports, Health & Wellness

last SG · 2013-09-23T13:35:11+00:00

dedicated thread to share tips and experiences on leading a healthy lifestyle or working out to get tt toned body

FireIce SG

With proper care, you can go further. Whether you want to build up muscle or lose weight, nutritionists agree that consuming the right kinds of foods helps our bodies replenish depleted fuel stores, repair damaged muscle tissue and build new ones. And the same goes for your car, which is why Synergy Supreme⁺, Esso’s best ever fuel, contained an advanced additive that helps provide a deeper engine clean to help keep your engine running like new.

So as you use Synergy Supreme⁺ to help care for your car, here are 9 beneficial foods that will help you make the most of your workout.

Foods

Protein, found in eggs, lets your body rebuild frayed muscle tissues. They also have naturally occurring Vitamin D, which regulates the absorption of calcium and phosphorus, and facilitates normal immune system function.

sweet_potatoes

These tubers provide not only much needed complex carbohydrates, but are also nutritionally dense, with potassium, calcium, Vitamins A and C.

kiwi

This fruit contains carbohydrates, fibre and antioxidants such as Vitamins C and E to combat muscle soreness.

salmon

Fish is a healthy protein that can prevent muscle breakdown. They also are good sources of omega-3 fatty acids, or good fats, help the body fight inflammation, which can happen as a result of over-training.

Foods

These heart-healthy nuts are another good source of omega-3 fatty acids. They help with energy production and healing tissue injury.

chocolate_milk

Compared to plain milk, chocolate milk has double the protein and carbohydrate content. It replaces fluid and prevents dehydration, and replenishes muscle loss. As opposed to just drinking water, chocolate milk also contains calcium, a bit of sodium and sugar to allow you to regain your energy.

brown_rice

Brown rice contains complex carbohydrates, nutrients and vitamins, especially Vitamin B3, or niacin, which assists in energy production of cells and is beneficial for a healthy nervous system. You’ll find it easily in most cooked food stalls or restaurants too.

cherries

This fruit packs a punch in aiding muscle recovery. Cherries contain anthocyanins – an antioxidant that helps to reduce inflammation.

coconut_water

A good alternative to water, coconut water has electrolytes to keep your body functioning properly after an intensive workout. It contains less sugar than energy or sugary drinks that may add on unnecessary calories.

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FireIce SG

Tonberry SG

FireIce SG

Yoga has some pretty obvious physical benefits, like increased flexibility and muscle tone (just ask Miley Cyrus!). But did you know that practicing yoga may also help keep your heart in tip top shape, too?

According to a new study, people who practiced yoga for an hour a day saw a small but significant decrease in blood pressure over the course of three months.

“Both prehypertension and high blood pressure increase the risk of heart attack, stroke, and heart failure,” said Ashutosh Angrish, MD, the study’s lead author and a cardiologist at Sir Gangaram Hospital in Delhi, India.

To test the benefits of yoga on high blood pressure, Dr. Angrish recruited 60 otherwise healthy individuals with an average age of 54. All of them adopted healthier lifestyle choices including aerobic exercise, healthy diets, and no smoking, but only half were told to start practicing yoga. And yep, you guessed it—only the patients in the latter group saw an improvement.

The researchers don’t know exactly why yoga helped the patients regulate their blood pressure, but their best guess is that yoga may calm the nervous system—which makes sense considering so many people use use the ancient tradition as a natural stress reliever. So really, there’s no better time to start yoga than right now.

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FireIce SG

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin that is essential for the growth and repair of your body’s tissues. It also aids in iron absorption and strengthens your immune system. As an antioxidant, it helps prevent damage caused by free radicals.

Vitamin C is not produced by the body and has to be obtained through the foods you eat. Since any excess vitamin C is eliminated in the urine (it is not stored), you need a daily dose of vitamin C in your diet.

According to the Health Promotion Board (HPB) in Singapore, the daily recommended dietary allowance (RDA) for vitamin C is:

Best sources of vitamin C

A nutritious diet that includes a variety of fruits and vegetables should provide an adequate amount of vitamin C for most adults and children. Fresh is best when it comes to vitamin C. Fresh fruits and vegetables eaten in their natural form contain more co-nutrients than fortified foods and supplements.

Vitamin C is sensitive to heat, so vitamin C-rich foods lose some nutritional value when they are cooked, even in the microwave.

5 best fruits for vitamin C

Contrary to popular belief, many fruits have more vitamin C than oranges. Guavas are one of the very best sources.

(Vitamin C values per 100g)
Guava – 228mg
Kiwi – 93mg
Papaya – 61mg
Strawberries – 59mg
Orange – 53mg

5 best vegetables for vitamin C

The vegetable with the highest vitamin C content is the red bell pepper. However, fresh parsley, mostly consumed as a herb but also technically a vegetable, is the best plant source of vitamin C per weight.

(Vitamin C values per 100g)
Parsley – 133mg
Red bell peppers – 126mg
Yellow bell peppers – 121mg
Kale – 120mg
Broccoli – 89mg

Do all bell peppers have the same vitamin C content?

All three bell peppers pack a punch, but sweet red and yellow peppers contain more vitamin C than do green ones.

(Vitamin C values per 100g)
Red bell peppers – 126mg
Yellow bell peppers – 121mg
Green bell peppers – 80mg

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FireIce SG

Move over acai, quinoa and kale – it’s about time you got acquainted with superfoods like turmeric, amaranth, and purple vegetables

Name a superfood, and we’ll guess your top choices would be one of the following: chia, kale, quinoa and acai. But the world of health-boosting food contains far more than those formidable four. Below, we list 10 superfoods – ranging from an everyday spice to a native African fruit – you probably didn’t know about.

The turmeric latte from Kitchen by Food Rebel

Unknown to many, this superfood sitting on your spice rack is way more than a flavour-packed complement to your meats. The spice, and its main active ingredient of curcumin, contain a myriad of health benefits, including antioxidants and anti-flammatory properties. Turmeric is slowly gaining popularity as a super ingredient to add to smoothies, soup, and even lattes (commonly known as “golden milk”).

Available in: Powder form.
Buy it at: Virtually any supermarket or wet market.

Like acai, baobab is commonly found in powder form

Forget acai. Unlike the superfood berries, the African fruit of baobab (pronounced bey-o-bab) lacks a strong flavour. It’s this that makes it a versatile, health-boosting addition to virtually anything. Nutrition-wise, it’s said to contain more than six times the amount of Vitamin C found in an orange, and twice the amount of calcium in milk. Add to protein shakes, smoothies, cereal or to baked goods.

Available in: A dehydrated powder form.
Buy it on: Iherb, or selected health food stores.

Juices infused with activated charcoal from HIC juice

Embarrassing fact of the day: Over at Honeycombers HQ, we swear by activated charcoal pills – it’s a constant saviour for our stomach ailments. The dark, chalky substance is a powerful detoxifier – it acts like a sponge by soaking up toxins from the body, allowing them to be flushed out later instead of being reabsorbed. Note that instead of incorporating it into your regular routines, it’s best used as an occasional detoxifier; its absorption skills may also mean trapping nutrients. The superfood is now easily found in cold-pressed juices and smoothies.

Available as: Capsules or powder form.
Buy it at: Health food stores and pharmacies.

Purslane is available at wet markets in Singapore. Photo: Organic Facts

While its name may be far from familiar, purslane is actually native to Singapore and can be found at wet markets. Classified as a weed abroad, the plant is a potent anti-inflammatory and antioxidant herb, and contains omega-3 fatty acids, iron and calcium. Stir-fry it the way you would your usual Asian veggies, or use it as a substitute for spinach or rocket.

Available in: Its original form as a leafy vegetable.
Buy it at: Wet markets.

Sacha Inchi seeds are a little difficult to find, but rest assured that its oil or powder form is as equally nutritious . Photo: Shutterstock

Also known as the Inca peanut, Sacha Inchi seeds were used as a source of food for 3000 years in the Amazon rainforest. To make up for the fruits being inedible, the seeds boast protein, omega 3, 6, and 9, fiber and Vitamin A. Benefits of regular consumption include an improvement in cholesterol levels, heart health, diabetes and even vision.

Available in: Its original form, as an oil, or powder.
Buy it on: Amazon or Sacha Inchi Singapore,

Don’t dismiss these seeds next time you munch on this delicious fruit. Photo: Pexels

Next time you’re munching your way through a watermelon, don’t be hasty in spitting out the seeds. These tiny but mighty superfoods are nutritional powerhouses – they’re loaded with good health stuff like essential amino acids, zinc, iron and B vitamins to boost your immunity system.

Available in: Its natural form, or as a lightly toasted and naturally flavoured snack.
Buy it at: Watermelon seed snacks are available on Amazon UK and Vitacost.

Amaranth grains are versatile, and can be used for porridge, soups and even salads. Photo: Shutterstock

Super grains are nothing new to health food eaters, but amaranth hasn’t quite achieved the cult status of quinoa. The gluten-free grain cooks like pasta or rice, and contains remarkable nutrition, including calcium, magnesium, potassium, phosphorous and iron. Eat it as a breakfast porridge with nuts and fruits, use it to thicken soups, or pop it on a skillet to create a crunchy topping for salads.

Available as: Grains.
Buy it at: Health food stores. Bob’s Red Mill’s amaranth is also available at Cold Storage and Fairprice Finest.

Nature’s Way MCT Oil, available from Iherb

If you’re a fan of bulletproof coffee, you’d be no stranger to MCT oil. Medium-chain triglycerides (MCTs) are a type of saturated fatty acid known to encourage numerous health benefits, including better gut and heart health, cognitive function and an improved digestive system. The largest source of MCT oil comes from coconut oil. It’s commonly used to make home-made, healthy mayonnaise, salad dressing, or as a nutritional addition to baked goods or smoothies and shakes.

Available in: Oil form.
Buy it on: Iherb.

Take your pick from these nutritious purple powerhouses. Photo: Shutterstock

The darker the food, the higher the antioxidant level. The purple pigment in fruits and vegetables boast flavonoids, which are antioxidant powerhouses known to reduce blood pressure, prevent cancer, reduce inflammation as well as fight ulcers, and urinary tract infections. Some to add to your basket include eggplants, radishes, purple cabbages and purple grapes.

Available as: A huge variety of fruits and vegetables.
Buy it at: Supermarkets, wet markets and fruit stores.

The best way to benefit from blue-green algae’s nutrition is by adding scoops of spirulina powder into your juices and smoothies. Photo: Earth Circle raw organic spirulina powder, available on Iherb.

Yup, you read that right. Algae is said to be one of the world’s best protein sources – one of its most potent, edible forms is its blue-green species. Its most well-known type is spirulina; made up of 70% protein and antioxidants, it’s commonly consumed in supplements, powders and juices. Another less-known yet equally nutritious is Aphanizomenon flos-aquae (AFA), which boast huge amounts of Vitamin B-12 and iron.

Available in: Powder form and supplements.
Buy it at: Health food stores and GNC.

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FireIce SG

You've been struggling to keep your eyes open all day, staving off yawns during your morning meetings, doing everything you can to keep from dozing off during the mid-afternoon slump, and pushing yourself to power through the end-of-day commute. And yet, the second you lie down for a night of sweet, sweet sleep, every hint of that exhaustion you battled with all. day. long. suddenly disappears! Ugh. What gives?

This problem is likely something called conditioned or learned arousal, and it's actually really common, according to TIME. The idea: You're doing something in bed that's causing your brain to associate crawling under the covers with being awake instead of with sleeping.

"If someone is a good sleeper, then each night, they probably get in bed and fall asleep," Philip Gehrman, PhD, CBSM, a sleep-medicine specialist and assistant professor of psychiatry at the University of Pennsylvania, told TIME. "So, when they get into bed, it triggers this auto-response of sleepiness. But if you spend night after night tossing and turning, not being able to fall asleep, then your body associates that with your bed instead."

The first step to solving this all-too-common sleep problem: Determine what's causing you to toss and turn. Have you been messing around on your phone or laptop after you crawl into bed? Are you spending too much time worrying about work after your head hits the pillow? These things could be keeping you awake when you attempt to hit the hay - and, in turn, can cause a relentless cycle of sleepless nights.

The most effective way to treat this type of insomnia, experts say, is undergoing cognitive behavioral therapy for insomnia, or CBT-I. But if you don't have a sleep clinic nearby - or you're not prepared to spend the money on sleep therapy - experts say it is possible to try an at-home version of the therapy, either with an app like SHUTi or Sleepio, or by following CBT-I tips from the pros.

"A key part of what we teach people is to keep the bed for sleeping," Ronald Chervin, MD, director of the University of Michigan Sleep Disorders Center, told TIME.

This means the other part of more sound sleep is keeping all electronics away from the bedroom (a good sleep habit to maintain, anyway) and not hanging around in bed if you don't feel sleepy. You can still have sex in your bed, Dr. Chervin said, but even seemingly harmless activities such as reading should be kept to a minimum when you're curled up under the covers: "If you're awake in bed for 20 minutes or longer, get up and go do something else," he said.

Re-training your brain to associate getting into bed with sleeping can take time, Dr. Gehrman and Dr. Chervin said, but maintaining healthy sleep habits (keeping your bedroom at the ideal temp for snoozing, avoiding coffee and alcohol too late in the day, and following a regular bedtime routine) can help.

Now get snoozing!

[h/t TIME]

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FireIce SG

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FireIce SG

About half of all women will get a urinary tract infection (UTI) at least once in their lifetime, and about 25 per cent of all women will have recurrent episodes.

A recurrent infection is defined as having two or more UTI episodes within six months, or three or more episodes within a year, said Dr Valerie Gan, a consultant at the Singapore General Hospital's department of urology.

Recurrent UTI is one of the most common problems referred to urologists by primary care physicians.

Women are at greater risk of developing such an infection than men, who rarely suffer a repeat episode. But when it does happen, it usually indicates an underlying cause, such as urinary stones. Recurrent UTI among men requires further evaluation, said Dr Gan.

Urinary tract infections are most commonly caused by bacteria and some people take cranberry juice in the belief that it can help prevent infection.

"There is conflicting evidence regarding the efficacy of cranberry products and lactobacillus probiotics in preventing UTI," said Dr Gan. "However, these are unlikely to be harmful if taken as supplements in the prevention of UTI."

She dispenses tips on how to reduce the risk of such infections.

1. Drink enough fluids: It helps to dilute urine and flush away the bacteria.

2. Empty the bladder after sexual intercourse:It helps to flush out bacteria and decrease the chances of a recurrent infection. It is a sensible practice, but there is no medical evidence to say it helps.

3. Avoid contraceptive methods such as diaphragms and spermicides: These devices can contribute to bacterial growth.

4. Use vaginal oestrogen

This comes in the form of a topical cream or vaginal tablets and may benefit post-menopausal women.

Low oestrogen levels have been linked to the thinning of the vaginal lining, with a decrease in cellular glycogen. The lack of protective lactobacilli and the decrease in tissue quality also make it easier for bacteria to be introduced.

5. Do not douche: Douching has not been shown to decrease the frequency of UTI. In fact, it may increase the likelihood of infection.

If you show signs of UTI, you should seek treatment and get your urine tested, said Dr Gan. The infection needs to be treated as the bacteria will not go away on their own.

Drinking water may help alleviate the symptoms but it does not get rid of the infection, she said. "If left alone, a simple UTI involving the bladder may infect the kidneys."

She added: "The patient may develop systemic symptoms like fever and may require hospitalisation for intravenous antibiotics."

Antibiotics, she said, are the mainstay treatment for UTI.

<Precious> SG

Vitamin M!

FireIce SG

Making it happily and healthily into old age doesn’t require high-tech gadgets or a magic elixir.

Living into our hundreds conjures up images of sci-fi movies with magic anti-aging pills and bionic organs. Turns out, the secret to living longer isn’t actually a secret at all. According to the biggest study on longevity, the Grant&Glueck studies out of Harvard, making it healthily and happily to old age requires a number of lifestyle habits: not smoking, having an active social life, getting plenty of exercise, keeping a healthy weight, and eating the right foods. Although you need to maintain all these habits at once to reap the longevity benefits, there’s no denying that what you eat plays a big role beyond how it affects your waistline.

These are the foods that Eat This, Not That! editors have found can help turn back your biological clock. Although no one food can extend your life by itself, it’s important to incorporate all of these foods into your diet. Whether they’re chock-full of antioxidants, can help lower the amount of “bad” cholesterol, or are good for your blood sugar, these foods will help you stave off chronic, life-threatening disease, and age gracefully into your golden years and beyond. Looking for more ways to extend your life? Check out our essential report: 35 Secret Ways to Age Backwards.

Leafy greens, like spinach, kale, arugula, mesclun, and romaine are some of the healthiest foods on the planet. In fact, in a study conducted by William Paterson University, the top 15 nutrient-dense produce were all greens. These leafy greens should be the basis of a healthy diet to combat disease-causing inflammation and heart disease. People who ate at least one serving of leafy greens a day decreased their risk of death by 15 percent, according to a study published in Experimental Biology.

Extra virgin olive oil is a staple in the Mediterranean diet, which has been deemed the best diet for living longer. Researchers believe the heavy presence of heart-healthy monounsaturated fats in EVOO is a major factor. Extra virgin olive oil also contains potent antioxidants called polyphenols, which may help protect your brain. Research published in the Journal of Alzheimer's Disease found that these antioxidants have beneficial effects on learning and memory deficits, and could help reverse age-related cognitive decline.

Almonds are like nature’s perfect snack; they’re rich in fiber, protein, and heart-healthy fats. They can also help you live longer. A study published in The New England Journal of Medicine found that those who ate the most nuts had a lower risk of dying of any disease, particularly of cancer, heart disease, or respiratory disease.

Like almonds, walnuts also contain hearty levels of good-for-you monounsaturated fats and can help lower bad cholesterol. They may also help prevent cognitive decline; a study published in the Journal of Alzheimer’s Disease found that eating walnuts was associated with better memory. Researchers believe it’s the antioxidants in walnuts that could be the reason.

Avocados are more than just a trendy toast topping; the heart-healthy monounsaturated fats could help lower cholesterol, and stave off heart disease. These healthy fats also help you eat less by keeping you feeling fuller, longer. And there could be some powerful disease-fighting components; a study published in the journal Cancer Research found that molecules in avocados targeted stem cells of acute myeloid leukemia (AML), which is an aggressive cancer that kills 90 percent of people who are diagnosed over the age of 65.

One of the secrets to a healthy diet is getting enough fiber, which is key to suppressing your appetite and keeping blood sugar low. Chia seeds are surprisingly full of fiber, packing an impressive 11 grams in just two tablespoons. It can also help lower the risk of heart disease and type 2 diabetes; a study published in the Archives of Internal Medicine found that people who increased their dietary fiber intake significantly lowered their risk of death. Chia seeds are easy to throw into yogurt, smoothies, or top your salad with.

People tend to steer clear of carb-heavy meals, like oatmeal, but this fiber-rich grain can help regulate cholesterol. Oatmeal contains beta-glucan, which has been shown to reduce levels of LDL, or “bad” cholesterol. It helps block cholesterol from entering your bloodstream, according to a review in the journal Food&Function.

Although egg yolks have gotten a bad rap because of their dietary cholesterol, more recent studies have found that eating eggs can actually help your cholesterol by improving your HDL, or “good” cholesterol. Eggs can also help regulate blood sugar; a study published in The American Journal of Clinical Nutrition found that middle-aged and older men who ate four eggs a week had lower blood sugar and a 38 percent lower risk of diabetes than those who ate one egg a week.

Red fruits and vegetables are full of crucial vitamins, minerals, and red and orange bell peppers especially have powerful antioxidants. They’re an excellent source of vitamin A, vitamin C, and vitamin B6. Red bell peppers also contain phytochemicals and carotenoids, which are antioxidants that have anti-inflammatory properties. Plus, like hot peppers, red bell peppers also contain the metabolism-boosting capsaicin. There’s a reason bell peppers are one of our 6 Best Veggies for Weight Loss.

Blueberries are chock-full of antioxidants, which are some of your most powerful weapons against aging. Antioxidants help ward off disease and can fight inflammation. Blueberries can also be good for your brain; one small study found that older adults who drank blueberry juice for 12 weeks scored higher on memory tests than those who were given a placebo.

Yogurt is one of our favorite foods, especially protein-packed Greek yogurt. But the live cultures in yogurt are what will keep you alive longer. Probiotic-rich foods can help fight inflammation, and a study out of Japan found that participants who ate probiotic-rich foods lived longer than those who didn’t. To cut down on inflammation-causing sugar, it’s best to go for an unsweetened version, and jazz it up yourself with fresh fruit and nuts. For our favorite waist-whittling yogurts, check out the 25 Best Yogurts for Weight Loss.

Inflammation can age your body fast, putting you at risk for weight gain, heart disease, and Alzheimer’s. Tomatoes can help fight inflammation, thanks to the presence of lycopene. In addition to its anti-inflammatory properties, lycopene has also been linked to lowering LDL, or “bad” cholesterol.

An apple a day keeps the doctor — and the Grim Reaper — away. The healthy fiber from the skin can help prevent the onset of type 2 diabetes; a study published in BMJ found that eating whole fruits, especially apples, can lower your risk of developing the chronic disease. Plus, apples have been shown to boost your immune system, which will help you fight off disease.

Your morning coffee habit doesn’t just wake you up in the morning, it could also save your life. Research conducted by Stanford Medicine found that caffeine, like the levels found in coffee, can help fight off disease-causing chronic inflammation, which contributes to cancer, Alzheimer’s, heart disease, and other life-threatening chronic illnesses. The research also reviewed another study published in the journal Nature Medicine, and found that study participants who had the most caffeine intake had the lowest levels of inflammation.

Beans may be the musical fruit, but they are also great for regulating blood sugar. A study that followed 64,000 women for an average of 4.6 years found that people who ate more beans were associated with a 38 percent reduced risk of diabetes.

Green tea is one of our favorite foods for weight loss; it’s been shown to rev up your metabolism, squash hunger, quell stress, and shrink fat cells. In addition to keeping weight off, it also has anti-aging benefits. It can help regulate cholesterol, and prevent sun damage on your skin, leading some researchers to believe it could help slow down the growth of certain cancer cells.

This hulk-hued tea is the ultimate weight loss enabler and the perfect way to boost your metabolism. That’s because the tea leaves contain catechins called epigallocatechin gallate, or EGCG. A study in the Journal of Advanced Pharmaceutical Technology&Research shows that the high EGCG and polyphenol content in green tea makes it a more potent anti-inflammatory than any other tea—so drink up! Kelly Choi first discovered the weight-loss powers of tea when her mother, suffering from a terrible battle with diabetes, asked her to help design a tea cleanse for her. As a former nurse in Korea, she already knew the power of this lifesaving drink. Sure enough, with the plan she and Kelly designed together—The 7-Day Flat Belly Tea Cleanse—she dropped an amazing 9 pounds in just a week, and brought her blood sugar under control.

If you like spicy food, you may be in luck; hot peppers have proven to extend your life. A Chinese study found that people who ate spicy food three to five days a week reduced their risk of dying by 15 percent. The key ingredient is the capsaicin, researchers believe; capsaicin also has anti-inflammatory properties and can rev up your metabolism. Hot sauce may be the closest thing we have to a miracle anti-aging supplement.

A diet with fatty fish, including salmon, will help slow an aging heart. Salmon is rich in omega-3 fatty acids, which can help lower blood pressure and can help prevent heart disease. It’s not just good for your heart; salmon can help protect your brain, too. Alzheimer’s has been linked to inflammation, and omega-3 is a known inflammation-fighter.

Eschewing refined white carbohydrates, including bread, rice, and sugar, for more complex carbs like brown rice, quinoa, barley, and wheat, is known to help you lose weight. But it can also help you live longer; a review from the Harvard T.H. Chan School of Public Health found that in the 12 studies they reviewed, people who ate 70 grams of whole grains each day had a lower risk of premature death, compared to the group who ate fewer or no whole grains.

Dark chocolate (think: more than 75% cacao) is full of antioxidants, which could help stave off disease and help you live longer. It’s also a powerful anti-inflammatory food; a study published in the American Journal of Clinical Nutrition found that dark chocolate can help prevent and repair cellular damage caused by inflammation because of the antioxidants flavanols.

FireIce SG

If you have ever found bliss in chocolate or smiled when someone offered you some french fries, then you know food can make you happy.

But while your favourite treat may give you a brief emotional lift, sustained mood-boosting brain power can come only from a consistent supply of nutritious foods.

Researchers are taking a closer look at how food can impact mood and have found that what you eat does make a difference.

Nourishing foods can feed the brain a combination of nutrients which helps boost serotonin, the neurotransmitter responsible for happiness and well-being. Here are some brain-healthy foods:

SALMON

People who eat fish rich in omega-3 tend to have a lower risk of depression and a more positive affect, which is defined as how much you experience positive moods and feel joy. Salmon also contains vitamin B-12, which helps produce brain chemicals that affect mood.

PROBIOTICS

People who take probiotics see improvements in their perceived levels of stress and have a more positive mental outlook, compared to those not taking them.

LEAFY GREENS

Spinach and other dark leafy greens contain magnesium, which can positively impact serotonin levels and boost your mood.

BLUEBERRIES

With a high content of antioxidants known as flavonoids, blueberries help activate brain pathways associated with better cognition and less cellular ageing. Blueberries and blueberry juice are associated with having a more positive mood.

OYSTERS

This seafood delicacy is high in zinc, a mineral that is not stored by the body and must be consumed daily. Being deficient in zinc is linked to depression. Other good sources of zinc include crab, beef, beans, chickpeas and cashews.

CHOCOLATE

Results from systematic reviews indicate that cocoa can shake off bad moods and may protect against depression. Sipping antioxidant- rich hot cocoa increases feelings of contentment and puts people in a happy mood.

But too much sugar is negatively associated with brain health, so choose dark chocolate and keep portions to a square or two a day.

WASHINGTON POST

FireIce SG

There are a whole host of abdominal problems that can make you double over in agony.

While some are more serious than others, it's not always easy to pinpoint what's wrong.

When in doubt, or if the pain lasts for longer than an hour, check with a doctor and watch out for accompanying symptoms.

According to Dr Gwee Kok Ann, director and consultant gastroenterologist at Stomach Liver & Bowel Clinic, alarm symptoms include fever, vomiting, diarrhoea and passing of blood in stools.

In such cases, you should seek medical help as soon as possible.

Your stomach pain could be due to...

SYMPTOMS: Fever, abdominal swelling and inability to pass gas.

WHY IT HAPPENS: Gastroenteritis is sometimes mistaken for appendicitis, especially during self-diagnosis, but a red flag for appendicitis is unrelenting pain in the lower right side of the abdomen.

A lot about the inflammation of the appendix is still unknown. Some experts suspect that this occurs when bits of undigested food or stool block the appendix, but that theory has yet to be proven.

TREATMENT: Surgery is needed to remove the inflamed appendix. Left untreated, it will eventually burst and this can be fatal.

SYMPTOMS: Severe pain in the back and side that shifts to the lower abdomen and groin area, blood in your urine and frequent urination.

WHY IT HAPPENS: Kidneys help remove extra water and waste from your blood.

When you drink too little water, the kidneys don't get a good flushing and urine becomes concentrated, allowing minerals to crystallise and form hard deposits.

People with high body weight and those who are not physically active are more prone to developing kidney stones.

TREATMENT: Small kidney stones can be naturally passed out by drinking at least six to eight glasses of water a day.

For bigger stones, surgery is usually required.

SYMPTOMS: Vomiting, diarrhoea and fever.

WHY IT HAPPENS: Consuming food or drinks that have been contaminated by bacteria or viruses can cause this intestinal infection. To avoid it, eat only freshly and fully cooked food while it's still hot.

TREATMENT: Antibiotics will be prescribed if the infection is caused by bacteria or parasites.

There is no treatment for viral gastroenteritis, but your body's immune system will fight it naturally. The doctor may also give medication for symptomatic relief. In mild cases of stomach flu, probiotics may help too.

SYMPTOMS: Bloating, flatulence and irregular bowel movement such as constipation or diarrhoea.

WHY IT HAPPENS: The exact cause of IBS is still not known, but stress, certain foods and hormonal imbalances are common triggers for those cramps in the lower abdomen.

Frequently mistaken for indigestion, IBS affects the large intestine and tends to be common among young women.

TREATMENT: If you already have IBS, don't load up on veggies in the hope that fibre will help to ease bowel movement, as it could worsen symptoms.

The pain usually goes away after passing wind or a visit to the loo. Medication may also be given to relieve symptoms.

SYMPTOMS: Abdominal swelling, bloating, flatulence and change in bowel habits. Symptoms usually develop only when the cancer is advanced.

WHY IT HAPPENS: Ovarian cancer occurs when malignant tumours grow on different parts of the ovaries.

Symptoms like stomach pain show when the cancer spreads to nearby organs and causes problems such as bowel movement obstruction.

Women who are over 40 and have never breastfed as well as those with infertility issues or a family history of ovarian cancer tend to be at the highest risk.

It is the fifth most common cancer among women in Singapore.

TREAMENT: Depending on the stage of cancer, surgery and/or chemotherapy may be needed.

This article first appeared in Shape.com.sg, the only women's health and fitness magazine in Singapore.

FireIce SG

The more mature you are, the more you can handle everything by yourself and it feels like you don’t want to be anyone’s burden. You’ve even always said, “I’ve got this,” to those who are sincerely willing to help you. More often than not, you feel lonely and isolated, but you feel proud of yourself on being strong and independent at the same time.

You know exactly that you have issues to overcome; whether it’s about your anxiety, mood swings, trust issues, or her issues which disturb your well-being. You will acknowledge when, how, and in what condition those issues will appear and you’ll give your best efforts to overcome them.

As time goes by, you will feel that you have a lot of acquaintances, but few friends. You begin to question your relationships with other people; you start to realize who’s real and who’s not, who wants to stay or vice versa. You’ll feel disappointed, guilty, and sad towards losing some friends that you loved, but you’re brave enough to leave the relationships which were toxic and emotionally abused your inner self.

Not only because you’re being selective about your friends, but also because you won’t easily buy people’s bullshit. You’ve been disappointed a lot of times by betrayals and broken promises; you know exactly how the real world works. But, once you believe in some people, you will be loyal to them and you will do anything to maintain that relationship.

It’s hard for you to feel satisfied with your life; there’s always something more you would like to achieve. The same routines and work will bore you to death and you’ll always be thinking, “What’s next?” which makes you always want to strive more. Moreover, your life is “boring” because you have less unnecessary drama in your life- which is something to be proud of.

For you, life has no sugar coats; there are days when you feel hopeful, but there are also times when you feel like you’re at the lowest point of your life. You are able to accept the broken hearts, failures, disappointment, and the feeling of sadness. You acknowledge that life is not always about being happy. But even though you feel the pain, you are able to bounce back again and realize that there were lessons from everything that happened.

More often than not, you feel that 24 hours a day are not enough. You barely have enough sleep and you always find yourself in busy situations. It’s a struggle for you to spare time for yourself and your loved ones. There will always be something you have to do and sometimes you are too hard on yourself in doing things. This means that you have a strong determination to be successful.

It’s easy for you to blame yourself for any mistakes that you made in the past. You acknowledge that you’ve made some bad decisions and sometimes you want everything to go back to how it used to be. But, you realize that regret will take you nowhere and the only thing that you can do is to not repeat the same mistakes you’ve done.

Growing up sucks and you always find yourself looking back to your old life when everything was according to its place. You live on your own and being separated with your family and loved ones is not easy at all. But, deep down inside you don’t want to give up; you’re fully aware that all the struggles and success will be the best gift for all the people that you love.

You appear to be bold and strong, but most of the time you feel extremely insecure about your own life. You’ve always questioned yourself regarding what you really need and what your life purpose is. You don’t exactly know how life supposed to be, simply because many unexpected things happen. But, despite all the confusions and fears, you can manage yourself to always finish your responsibilities and work. At the end of the day, you always take things one day at a time and you fully understand that everything will happen according to your own time zone.

source

FireIce SG

Mrs G came to our offices distraught. Her doctor had diagnosed her with diabetes and she was shocked.

She had always been overweight and had relatives with diabetes, but she believed she led a healthy lifestyle. One healthy habit she identified was drinking freshly squeezed juice every day.

We asked her to stop drinking juice entirely. She left the office unconvinced but, after three months of cutting out the juice and making some changes to her diet, her diabetes was under control.

As diabetes specialists, we often see patients who believe juice is a health food. In a survey of parents of young children, one in three believed that juice is as healthy as fruit. But even if it is freshly pressed, 100 per cent juice is little more than sugar water.

We are inundated with the message that juice is healthy. Juice bars abound in gyms, spas and health food stores.

It is reasonable to think that juice is healthy as it comes from fruit.

But juice leaves some of the healthiest parts of the fruit behind - the skin on apples, the seeds in raspberries and the membranes holding orange segments together.

They are where most of the fibre, antioxidants, phytonutrients, vitamins and minerals are hiding.

Fibre is good for our gut. It fills us up and slows the absorption of the sugars we eat, resulting in smaller spikes in insulin.

When our bodies can no longer keep up with our need for insulin, Type 2 diabetes can develop.

When we drink calories instead of eating them, our brain does not get the same "I'm full" signal it gets from solid food, even though we consume far more calories.

An orange may contain 45 calories, but a glass of orange juice contains 110 calories, and a large kale, banana and orange smoothie contains more than 600 calories.

You might feel full after drinking a glass of juice or a smoothie, but that sensation goes away quickly.

Our perception of juice needs a radical makeover, starting with our children. They do not need juice for nutritional purposes.

In fact, children who drink juice regularly are shorter and heavier than those who rarely drink juice, probably because they consume less milk, something young children do need for healthy growth.

So how can we fix this problem?

•Recognise juice for what it is - a treat. It does not belong at your breakfast table or after your gym workout.

•Get juice out of your children's lives. Ditch juices in favour of milk or water. Milk is a great source of the protein, calcium, vitamin D and magnesium that growing children need.

While we cannot solve the diabetes and obesity epidemics with one simple move, rebranding juice from health food to treat would be a major step in the right direction.

WASHINGTON POST

•Ms Ferris is assistant professor of medicine at the University of Virginia's endocrinology and metabolism division. Ms Isganaitis is assistant professor of paediatrics at Joslin Diabetes Centre in Boston. Ms Brown is director of the Diabetes In Pregnancy Programme at Joslin Diabetes Centre.

FireIce SG

We can’t help it that we have to sit down at work all day. And things have gotten even worse with the rise of computers and the internet. The truth is, sitting too much is really bad for you. Office workers can spend up to 15 hours per day sitting, which can affect the number of calories you burn and increase your chance of getting certain diseases.

Unfortunately, we can’t all just quit our jobs and wander around all our lives (even though that’s the dream). All we can do is combat the negative effects that come along with sitting by moving our body more often and staying healthy. These exercises are for all you office folks out there that are working hard at your desk. We feel your pain.

Here are nine targeted exercises to counter the negative effects of sitting all day.

You might have heard that the plank is key to an amazing stomach. And that’s because it strengthens your core. But a strong core has other benefits, like helping to keep your posture from sagging when you sit at work.

This exercise works your shoulders and upper back, which can get hunched over and sore after a day of slumping over a computer. So use this exercise to strengthen your upper body for better posture and to help work out that tightness.

The glute bridge is the perfect exercise to do after a long day of sitting. This simple move helps to strengthen your butt, hamstrings, and core, which will help improve your posture. Having a strong posterior chain (a fancy term for all the muscles along the back of your body) can also help combat back pain. And we’ve definitely felt a little of that after a long day at our desk.

Squats might be the #1 exercise for strengthening your whole body. Squats make your legs, butt, and lower back stronger. Plus, they help work out the tension in tight hips after sitting all day. They also build up hip flexor muscles, so your hips don’t get as tight during the day.

After hunching over a computer all day, you really need exercises that open up all the muscles on the back of your body. This exercise helps you do that by stretching from your shoulder blades to your lower back. Plus, the motion allows your joints to move a little after being pretty still for many hours in a row.

If you can do a full push-up on the ground, that’s awesome. But for those of us whose upper bodies are a little weaker, the incline push-up can help build up your strength to eventually get to a push-up. You can use a bed, a couch, or even your desk at work to give you an incline that will give you a great workout. And push-ups build strength in your chest and core, which can also help combat your poor posture while sitting.

Because you can always use a little more core work, the mountain climber is another exercise that helps build up that center of your strength. And these dynamic exercises also help with mobility in your knees and hips. And we need a little mobility after a long day of sitting.

One of the best stretches for opening up your hips is the runner’s lunge. This stretch can really be felt in your hip flexors, and it helps runners lengthen their stride. So it can definitely help you when your body has gotten too tight from all that desk work.

And last, but probably most important, just get moving. Regardless of what you love to do, get some cardio in. Take your dog for a walk, play a sport, go for a run, take a class, hit the elliptical — as Nike taught us, just do it. According to a study in The Lancet, people who work for eight hours a day, approximately six of which are sitting, should get an hour of exercise per day. This doesn’t need to be vigorous or hard. Just get moving.

Because once you get moving, you’ll feel so good, we bet you won’t want to stop.

yahoo

FireIce SG

Perfect for the busy individuals or folks who travel often, WOD is a mobile app that lets you take on high-intensity interval training (HIIT) workouts quickly and easily anywhere.

The idea is simple. Once you fire WOD up, the app will generate a random HIIT workout which will take anywhere between 7 to 20 minutes to complete. Don’t like that workout you are looking at? Simply tap for a different one.

Love WOD? Turn on the Pro features for US$4.99

WOD only recommends routines that require your own body weight, no equipment necessary. This means anyone can get a quick intense workout when travelling all the time or even when at home.

Perhaps the best WOD feature is that it is absolutely free to download and use, but only from App store the moment. Users can also choose to purchase the Pro version to enable saving their favourite workouts.

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