Eating Right this Festive Season

1. Have Regular Meals

Do not skip meals to prepare for the festive meal as overeating might easily occur.

2. Start with a serving of salad

Fill up with some fiber to stabilize the appetite for the main course, add dressings sparingly!

3. Portion Control

Opt for a smaller plate, Set aside half the plate with vegetables, trim off fat from meat and moderate on simple carbohydrates such as pasta or rice

4. Drink in moderation

Watch out for the alcohol content in drinks, alternate between alcoholic and non-alcoholic beverages.  

5. Substitute the sweet drinks

Choose plain water, tea or fruit infused water. Punch out the fruit punch.

6. Nibble on the desserts

Moderate on calorie dense, sugary desserts such as sweets and cakes. These are easily the unhealthiest part of the Christmas spread so log out from the log cake.

7. Choose healthy snacks

Choose healthier snacks such as baked nuts and cut fruits to munch on.

8. Stay active through the festive season

Find some time to sweat it out, dedicate some parts of the day to jogging or resistance workouts to help the body burn those excess calories.

Cholesterol & You

What is cholesterol?

It is a waxy, fatty substance produced by the liver, is essential for the production of hormones, vitamin D & digestive components in the body

Only 25% is derived from the food we eat, the rest is produced by the liver

Through the 24 hour Pollutant Standard Index (PSI) that takes into consideration PM2.5 levels.

High amounts of Bad Cholesterol (LDL) can lead to plaque build-up in arteries which can result in reduce blood flow to...

  • The Brain (Stroke)

  • The Heart (Heart Attack)

  • Stomach, Kidney, Liver (Digestive problems & Gallstones)

  • The Limbs (Peripheral arterial diseases) 

Lifestyle changes to improve cholesterol levels (How to keep LDL Cholesterol at bay)

Say yes to Mono Saturated / Poly Saturated fats

Say No to Trans Fats / Saturated Fats

Choose Healthier Fats

- Lean Meat

- Baked Nuts

- Olive / Canola Oil

- Fish (Salmon)

- Low Fat Dairy Products

Say NO to Trans-Fats

- Deep Fried

- Sweet Desserts

- Hydrogenated Oil

- Oily Snacks

High Fibre Foods

- Vegetables

- Oats

- Fruits

- Brown Rice

Exercise Regularly

- 100 - 150 mins of exercise per week

Drink in Moderation

How the Haze Impacts our Well-Being

What is haze all about?

Haze an environmental situation where air-borne pollutants such as dust, soot, smoke and other toxins (sulphur dioxide, ozone, nitrogen dioxide and carbon monoxide) get excessively suspended in the atmosphere.

How the extent of haze is quantified

Through the 24 hour Pollutant Standard Index (PSI) that takes into consideration PM2.5 levels.

How exposure to haze affects our health

  • Conjunctivitis

Inflammation and swelling of the eyes. Symptoms include :

  • Itching / burning sensations to the eyes.
  • Excessive Tearing
  • Swollen Eyelids
  • Pinkish (reddish) whites of the eyes
  • Nose Irritation

Runny / Stuffy nose. Symptoms include :

  • Excessive mucus discharge
  • Sneezing
  • Blocked nose
  • Throat Irritation

Symptoms Include :

  • Dry, sore or itchy throat
  • Coughing
  • Skin Rashes

Symptoms include :

  • Rashes and dry patches
  • Itching

How the PSI levels are classified

0 – 50 (Good), 51 – 100 (Moderate), 101 – 200 (Unhealthy), 201 – 300 (Very Unhealthy), 300 or more (Hazardous)

How to protect against the haze

  • Wear a mask

Choose only N95 masks and avoid using surgical masks as they do not filter out any harmful haze particles

  • Stay indoors

When PSI levels reach over 100, it would be advisable to stay indoors with air conditioners switched on.

  • Use of Air purifiers

When used indoors, these devices are able to circulate and filter out microscopic particles in the air.

  • Carry along inhalers at all times

For those suffering from COPD or asthma, it would be advisable to bring along respiratory medication within arm’s reach.

  • Apply moisturizing skin care products

Helps to prevent drying skin related discomfort to the skin

  • Keep hydrated

Drinking water will help sooth irritated throats and help the kidneys flush out toxins absorbed from the haze more effectively.

Improve Cholesterol Levels

The Dangers of High Cholesterol

High cholesterol, in particular, LDL (bad) cholesterol, increases the risk of developing cardiovascular related diseases. With high levels of cholesterol, the body will tend to clog arteries with fatty deposits, which can then lead to heart attacks or strokes due to these blood clogs. 

Improve Cholesterol through Changes in Lifestyle

Apart from cholesterol lowering medication, high cholesterol can very well be prevented or improved through making changes in our everyday lives. 

Choose Healthier Fats

Select foods that rich in monounsaturated / polyunsatruated fats

- Olive / Canola Oil

- Baked Nuts and seeds

- Fatty Fish (eg. salmon, trout, herring)

- Avocados

- Low fat dairy products

- Lean cuts of meat (fats removed)

High Fiber Foods

Foods that help to lower LDL (bad) cholesterol

- Oatmeal

- Vegetables

- Fruits

- Wholemeal foods

Say No! to Trans Fat

Eliminate those foods that elevate bad cholesterol levels

- Deep fried , oily food

- Sweet desserts

- Partially hydrogenated oil

Exercise!

Keep an active lifestyle, 3 to 4 workouts a week

-Exercise regularly, at least 20 mins every session

Dengue Fever

How it Spreads?

The virus is spread exclusively by the female Aedes mosquito, once it bites, the virus will incubate for 14 days with no symptoms.

The Symptoms

After about 14 days, dengue related symptoms include : 

  1. Fever
  2. Body, muscle and head aches
  3. Lethargy, lack of energy
  4. Eye pain
  5. Rashes over the body
  6. Bleeding signs, such as gum or nose bleed

Our Clinics provide blood test to diagnose dengue & will have the results within 1 working day for urgent cases.

What you should do

Seek immediate medical attention in the event of persistent fever together with any of the above symptoms. A blood test will be required to diagnose dengue.

In 2019, Dengue Fever has already claimed 3 lives in Singapore thus far. Fortunately, vast majority of patients make full recovery. It is important to see medical attention early

How to Stop the Spread

Do the 5-step mozzie wipe out

Step 1 : Turn the pail

Step 2 : Tip the Vase

Step 3 : FLip the flower pot plate

Step 4 : Loosen the hardened soil

Step 5 : Clear the roof gutter and place Bti insecticide

  • Apply insect repellent and wear long sleeved shirts & pants when going out

  • Spray insecticides in dark corners of the house

Our Clinics provide blood test to diagnose dengue & will have the results within 1 working day for urgent cases.