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Health Tips
eye health tips

Travelling With Contact Lens

Aircraft cabins tend to have drier air quality and lower oxygen availability. If you are a contact lens user, using lubricating eye drops in your eyes before boarding may help to relieve some eye dryness during your flight. It is most ideal to remove your contact lens before your flight; your eyes are most comfortable wearing glasses when travelling by plane.

Eye exercise.

A four-step eye exercise can relieve tired eyes after long hours of working in front of the computer screen. Do it daily, particularly in between breaks from the computer. Step 1: Close your eyes tightly for 3- 5 seconds and open them for 3-5 seconds. Repeat 7-8 times. Step 2: Close your eyes again and massage in circular movements for 1-2 minutes. Step 3: Press three fingers against upper eyelids, hold for 1-2 seconds then release. Repeat 5 times. Step 4: Roll your eyes clockwise, then counter-clockwise, and then blink once. Repeat 5 times.
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brain health tips

DHA for eye and brain health

Do you know that hyperactivity disorder in children, cognitive decline in elderly, poor memory and depression are associated with DHA omega 3 deficiencies? Docosahexaenoic acid (DHA) is a valuable nutrient found abundantly in the brain and retina to support brain development, maintain optimal brain function and preserve eye health. DHA is also an essential fatty acid that cannot be produced by the body, hence the need to get it from diet or supplement.

How to use DHA for brain development

During the last trimester of pregnancy and first two years of life, the brain undergoes rapid growth - 'brain growth spurt'. At this stage, brain requires sufficient nutrients especially DHA for the development of sensory, perceptual, cognitive, and motor development. Fetuses and infants receive DHA from mothers through placenta and breast milk. Mothers should ensure sufficient DHA level through rich DHA fishes free from heavy metals and pollutants, and high DHA supplements. Infant fed with formula is highly recommended to have DHA oil added to milk to aid brain development.
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dental health tips

Drink green tea for healthy teeth and gums

Green tea contains phytochemicals called Catechins that can fight inflammation and control bacterial infections. A Japanese study found that people who drink green tea regularly have less occurrence of periodontal disease, as compared to infrequent tea drinkers.

Keep your toothbrush clean

Keeping your toothbrush clean is vital to your oral health. Always rinse your toothbrush with water after brushing. Store your toothbrush in an upright position, if possible, and allow it to air-dry until using it again. Don't routinely cover toothbrushes or store them in closed containers, which can encourage the growth of bacteria. It is also important to replace your toothbrush approximately every three to four months, or sooner if the bristles are frayed.  You may also opt for toothbrush with anti-bacterial bristles to prevent bacteria growth on brushhead. 
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hair care tips

Moisturize dry scalp.

We put in a lot of efforts to make sure that our skin is well-moisturized and tend to forget the layer of skins underneath the hair. If we have dry skin, most likely will have a dry scalp too. Dry skin is the most common cause of itchy and flaking scalp. Scalp oil moisturizes scalp better than the cream or lotion as it stays longer on the scalp. Jojoba oil is most commonly used. Others include almond, flax seed, or olive oil. Apply the scalp oil on wet hair, it prevents oil getting into hair. Choose shampoo with citrus oil, tea tree oil or chamomile oil as they rinse out oil treatment effectively.

Right practice for shampooing!

Daily hair wash is essential for the hot and humid weather in Singapore. But, do you practice the right way in shampooing? The first step should be gently brushing your hair to improve blood circulation in scalp and avoid entangled hair. Rinse hair with warm water to remove the dirt. Do not apply your shampoo directly onto scalp. Make it into foam by using your palms before applying. Massage scalp gently with fingers, not nails. Spend longer time while rinsing to ensure no shampoo residue remains. Tapping your hair by towel and let it dry with cool air. 
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women's care tips

Leukorrhea solution.

Leukorrhea is a thick, whitish or yellowish vaginal discharge. Inflammation around the vaginal, yeast infection and the usage of vaginal deodorants may lead to leukorrhea. Power up your own immune defense through intake of probiotics may help inhibit the growth of yeast and other microbes that possibly lead to abnormal discharge. Pick underwear with cotton material over nylon as nylon retains sweat and increases the risk of infection. Good hygiene and a well-balanced diet are essential to reduce risk of infections.

Down with PMS!

Premenstrual Syndrome (PMS) includes irritability, mood swings, water retention, bloating, and headaches.  Interestingly, PMS can account for more than 50% of the sick leave women take at work. Research by National Institute of Health shows that women currently under stress have moderate to severe symptoms during menstruation. Solutions? Pick a sport - running, tennis, aerobic dancing, any kind of intensive exercise is helpful to boost serotonin levels (the ‘happy’ hormone). This helps to reduce or even prevent PMS. Plus, exercise is a good stress buster too!
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immune health tips

Hand foot mouth disease (HFMD).

HFMD is caused by a viral infection. Children aged 2 weeks to 5 years old are most susceptible to the disease. It can transmit via direct contact through saliva, nasal discharge and feces. Boosting your child’s immunity can help reduce the chances of contracting HFMD. Therefore, parents should ensure their child eats a balanced diet with more vegetables and fruit for the vitamins, minerals and antioxidant-rich content. For picky eaters, try King Chlorella -pure chlorella tablets with fully cracked cell wall to release chlorella nutrients optimally. Chlorella is a super green food with highest chlorophyll content to cleanse blood, remove toxins and balance body pH, and it has high nutrients to support growth and daily nutritional needs.

Probiotics for immunity.

An alternative medicine recognized by National Institute of Health in US, probiotics are commonly used to prevent and treat certain illnesses and support general wellness. Antibiotics kill gut-friendly bacteria as well as the unfriendly bacteria and probiotics are widely used after antibiotics to offset its side effects. A research published in the Pediatric Infectious Disease Journal at April 2010 shows that probiotics reduce the severity of diarrhea and enhance immunity. It also increases bioavailabity of B vitamins, calcium, iron, zinc, copper, and others.
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specific concern tips

Why should one take Vitamin B Complex?

Our body need 8 B Vitamins which including B1, B2, B3, B5, B6, biotin, folic acid, and B12 for maintaining health. For daily supplementation, it is best to take Vitamin B complex rather than taking a B Vitamin alone. Because B Vitamins work together, a deficiency in one often cause a deficiency in another.

Essential Good Cholesterol.

Cholesterol is necessary for the production of hormones, bile salts and vitamins in our body. High levels of bad cholesterol (LDL) may cause plaque formation on artery walls, while good cholesterol (HDL) facilitates removal of excess cholesterol thus decreasing the risk of heart diseases. Maintain a good cholesterol balance with soluble fiber intake (to lower bad LDL), and Omega-3 fatty acids (to raise good HDL). Cold water fish (salmon, sardine and mackerel) are rich in Omega-3 fatty acids. Alternatively, try flax seeds and soy beans.
more specific concern tips...
healthy lifestyle tips

Take 5 from the computer

Computers have become necessities in our daily lives. It’s important to maintain good eye habits and good posture, as long term repeated usage can lead to repetitive strain injury. Ideally, the computer screen should be 18-30 inches away from you. Take short, frequent breaks of at least 30 seconds after every 20 minutes of computer use to rest your muscles and eyes. Bilberry is naturally rich in anthocyanins that alleviate fatigue and guard your eyes against the glaring damage.

Opt for brown carbohydrate!

White carbohydrate refined grains include white rice, pasta, white bread, cracker and noodles, most of the nutrients have been removed in the production process, leaving them rich in calories but low in nutrients. They may also cause unhealthy spikes in our sugar level. Go for brown carbohydrate (unrefined complex carbs) instead, like brown rice, whole grain, oats, oatmeal, legumes and nuts. They are packed with minerals and vitamins that are essential to our body. 
more healthy lifestyle tips...
skin and beauty tips

Water for Beauty.

70% of our body is made up of water. Water is necessary for metabolic activities and regulating the moisture content in skin. With aging, the skin’s water binding ability is significantly reduced. For hydration from within, try Hyaluronic Acid, a skin nutrient that locks up to 6,000 times its weight to retain moisture, smoothen wrinkles, and stimulate repair of damaged skin.

Oatmeal as a natural exfoliator.

Looking for a natural remedy to cleanse and exfoliate skin? Other than helping lower cholesterol and improving digestion with its high fiber content, Oatmeal contains saponin, a natural cleanser to retain skin’s moisture. Grind 3 tablespoons of rolled oats finely and add water to form a paste. Apply to face and neck, leaving on for 10 minutes. Rinse off. This natural mask gently removes dirt, oils and cleanses the pores without irritating the skin. Try it today!
more skin and beauty tips...
weight and diet tips

Eat early, weight less!

“When you eat” as well as “how much you eat”  may also affect your weight. Studies suggest that consuming more of your daily calories at breakfast and fewer at dinner can help you drop more pounds. Eating a larger, healthy breakfast can jump start your metabolism, stop you feeling hungry during the day, and give you more time to burn off the calories.

Drinking tea is good for weight loss!

A cup of tea per day can boost your metabolism rate and keep your waist circumference in check. Study shows that participants who regularly consume hot tea have waist circumference and BMI lower than non-consuming participants. Green tea contains catechins (antioxidants) which help to increase ability of fat burning process during exercises.
more weight and diet tips...
joint health tips

Exercise strengthens joint functions

Joint pain can be caused by many different factors, include wear and tear, injury and osteoarthritis.  Will exercise aggravate joint pain? No. Exercise such as brisk walking can help to maintain bone strength, strengthen muscles and tissues around your joints. It helps to ease arthritis joint pain, increase strength and flexibility.

Stretch and flex.

Regular stretching helps keep muscles and joints strong and reduce the incidence of injury. To increase your joint’s current range of motion, the surrounding muscles have to be stretched progressively beyond their accustomed length. For example, stretching your waist muscles can help prevent back injury. Stand with a half squat with feet shoulder-width apart, knees bent and hands on hips. Bend slowly to the left then back to the center. Then bend to the right. You should feel the tension at your waist muscles. Keep it parallel without leaning forwards or backwards. It takes merely 5 minutes for 10 repetitions!
more joint health tips...
 
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