Smart Ways to Snack at the Office

Singaporeans tend to put in long hours at work, and come mid-afternoon, many also tend to have a snack attack.

When it comes to snacks, the number one thing you must know is that you can have just about any snack, as long as you control the portions.

“It is what you eat daily that really matters; the occasional treat is usually acceptable,” says Magdalin Cheong, Chief Dietitian and Senior Manager, Dietetic & Food Services at Changi General Hospital.

Scientists, such as American food psychologist Brian Wansink, have extensively studied how easy it is to overeat. A big problem is mindless eating, and the simplest habits can have a huge impact in terms of weight management.

Keep your snacks at a distance

People eat up to 50 per cent more candy when the candy jar is less than six feet (1.8 m) away from their workstation. It’s not just a matter of temptation. If the jar is filled with a healthy food such as carrots, people will also eat about a third more than if the bowl isn’t within such easy-reaching distance.
Pick snacks that come in small packages

In another study by Wansink, people ate half of the popcorn they were given, no matter if it was a medium- or a jumbo-sized tub. And they ate significantly more M&M’s from a 2-pound (1 kg) bag than from a 1-pound (500 g) bag.

Basically, people will mindlessly eat most of the food or snack that is put in front of them. Even when subjects were given stale, 10-day old popcorn, they still ate 44 per cent more from large buckets than from smaller ones.

Trick your mind

According to a recent study from Yale University, the feeling of satiety can depend on how “indulgent” you assume your snack to be, regardless of the actual calorie content.

Right after having a 600-calorie “indulgent” milkshake, participants’ ghrelin levels (the hormone that drives hunger) dropped significantly, indicating they felt content. Their ghrelin levels stayed flat after drinking a “sensible”, low-calorie milkshake.

Actually, both milkshakes were the same. Mindset meaningfully affects physiological responses to food, say the study authors.

If you can eat healthy food while retaining the feeling that you’re indulging, you’re golden. So, next time you have a sensible snack, try to dream up a sexy name for it, to build that contented feeling.

Top 10 healthy food snacks recommendations

• Vegetable sticks (with hummus, or a tuna or yoghurt dip)
• Nuts and trail mixes
• Low-fat string cheese
• Yoghurt
• Whole-wheat crackers
• Mixed fresh fruits
• Steamed vegetable pau
• Mantou (steamed bun)
• Pita bread sandwiches
• Instant oats

Other snack suggestions – do mind the quantities

• Seaweed snacks. Go for the less salty brands.
• Granola and cereal bars. While usually healthier than chocolates or very sweet biscuits, these snacks do tend to be high in sugars and calories, warns CGH’s Chief Dietitian, Magdalin Cheong.
• Popcorn (popped in the microwave)
• Rice cakes
• Cream crackers
• Baked chips
• Soy nuts and soy crisps
• Dark chocolate
• Dried fruits. Favour those which are naturally dehydrated. “Most imported dried fruits are preserved with glucose syrup; anything deep fried is not advisable as the calories add up”, says Ms. Cheong.

Originally published at healthxchange.com.sg

Healthy Cooking

Maintaining a healthy weight can be a daunting task, especially in food haven Singapore. Whether you’re trying to lose the kilos, or maintain your current weight, it always helps to know about the food you’re putting into your body.

Balance Your Food Choices

You do not have to give up your favourite food just because it is high in calories. Reducing your portion size or making up for excess calories by eating a lower-calorie meal later are quick tips to help you manage your diet.For more information on the caloric content of commonly-eaten food, visit www.hpb.gov.sg. Download the diet tracker and have this information at your finger tips!


Eat Whole-grains!

Be it bread, rice or noodles, natural is best. The less processed your food is and the more whole-grains it contains, the longer and faster you will stay full.

When prepared well with less fat or sugar, whole-grains, fruits and vegetables offer you lower-calorie meal choices at any time of the day. Rich in antioxidants, they give you more goodness in a bite than a higher-calorie meal.

Love whole-grains? Don't fret about it being limited to bread and rice. Do you know that whole-grains now come in kway teow, noodles, man tou and biscuits? Look out for this symbol the next time you shop at the supermarket. Who says being healthy can't be fun and easy?

Building Blocks of a Healthy Diet

We love our char kway teow, and we love our nasi briyani! They're absolutely delicious but may not contain what we need to stay healthy. So, here's a quick rundown on what your body needs, and how come commonly enjoyed hawker fare stack up in nutritional content.

Here's what you need to include in your daily diet;

Carbohydrates provide the main energy fuel for key organs, including your brain. Carbohydrate foods such as breads, cereals and rice should form the staple of your diet.

Protein is the building block of bones, muscles, cartilage, skin and blood. Protein repairs tissue, too. Good protein sources are lean meat, fish, chicken and soya beans.

Fats are essential for growth, healthy skin and regulation of bodily functions. The key is to reduce the saturated fats (think chicken skin).

Fibre promotes healthy bowel function, keeping disease at bay.

Fluids keep us hydrated and aid the body's metabolism and functions.

Typical daily needs and dietary allowances (for women):

• Energy: 1800 to 2000 kcal 
• Protein: 58g 
• Total fat: 56 to 67g (25 - 30% of energy) 
• Saturated fat: less than 22g (10% of energy) 
• Carbohydrates: 275g 
• Dietary fibre: 20g 
• Cholesterol: less than 300mg 

The best picks:

Keep those for the special, occasional treat:

ENT: Hearing Imbalances

“I started out with ringing in my left ear,” said Debbie, sharing her experience of Meniere’s disease at Menieres-Disease.ca. “I went to three doctors when I developed the ringing because it was so loud that it interfered with my daily living. I even had a hard time sleeping at night.”

“The doctor told me that I had an inner ear infection and gave some antibiotics along with … [medicine] for the nausea and sent me home,” Debbie continued. “I noticed that my ear felt like someone had filled it full of water.”

What is Ménière’s Disease?

Ménière’s disease is a disorder of the inner ear that causes severe dizziness (vertigo), ringing in the ears (tinnitus), hearing loss, and a feeling of fullness or congestion in the ear. This is according to an article at the website of National Institute on Deafness and other Communication Disorders (NIDCD). Ménière’s disease usually affects only one ear and can develop at any age, but it is more likely to happen to adults between 40 and 60 years.

Attacks of dizziness may come on suddenly or after a short period of tinnitus or muffled hearing. Some people will have single attacks of dizziness separated by long periods of time. Others may experience many attacks closer together over a number of days. Some people with Ménière’s disease have vertigo so extreme that they lose their balance and fall, according to the article at NIDCD.

Cause and Diagnosis

The cause of Ménière’s disease is unknown, but predisposing factors include ear infection, allergy, head injury and positive family history. This is according to an article on inner ear fluid imbalance by Loyola Medicine at Stritch.luc.edu. An inner ear fluid imbalance is diagnosed by performing a history, physical examination, and hearing test. Sometimes other tests may also be necessary, such as auditory brainstem response (ABR) test, balance test, or a magnetic resonance imaging (MRI) scan.

Treatment

Ménière’s disease does not have a cure yet, but the doctor may recommend certain treatments to help patients cope with the condition. Some of the treatments mentioned in the NIDCD article include:

Medications. Prescribed drugs can help relieve dizziness and shorten the attack.

Salt restriction. Limiting dietary salt and taking water pills can help some people control dizziness by reducing the amount of fluid the body retains and lowering fluid volume and pressure in the inner ear.

Other dietary and behavioral changes. Some people claim that caffeine, chocolate, and alcohol make their symptoms worse. Avoid or limit such foods and drinks in the diet. Not smoking may also help lessen the symptoms.

Cognitive therapy. Cognitive therapy is a type of talk therapy that helps people focus on how they interpret and react to life experiences. Some people find cognitive therapy helps them cope better with the unexpected nature of attacks and reduces anxiety about future attacks.

Injections. Injecting antibiotic into the middle ear helps control vertigo but significantly raises the risk of hearing loss because it can damage the microscopic hair cells in the inner ear that help us hear.

Surgery. Surgery may be recommended when all other treatments have failed to relieve dizziness.

Alternative medicine. Although scientists have studied the use of some alternative medical therapies in Ménière’s disease treatment, there is no evidence to show the effectiveness of therapies such as acupuncture or acupressure, or herbal supplements such as gingko biloba, or ginger root. If using alternative therapies, patients are advised to inform the doctor as such therapies may sometimes impact the effectiveness or safety of conventional medicines.

Ménière's Disease: What Is It & How Is It Treated?

by The Dr Bob Show

For professional help with ear imbalance or Ménière’s disease, please consult a doctor or an otolaryngologist.

Dental Braces: What You Need to Know Before Starting

“I have the standard metal braces on the top and bottom,” wrote Lewis, a forum member at ArchWired.com. “My teeth aren't REALLY crooked (I have a few overlapping teeth on the bottom), but I also have an overbite to be fixed.”

“Over the first few days, rather than pain, I felt an aching sensation, along with some horribly chapped lips,” Lewis continued.  “I … found it annoying having to brush after every meal, it became really tedious, but I'm now getting used to it.”

Who Needs Braces?

The reasons for dental braces and orthodontic treatment vary from patient to patient. According to an article at Dentistry.About.com, more than just to straighten teeth or to look good when smiling, orthodontic treatment is also known to potentially help address conditions like:

• Speech impediments
• Jaw or temporomandibular joint (TMJ) disorder
• Difficulty chewing and eating
• Sleep apnea caused by mouth breathing and snoring
• Grinding or clenching of the teeth
• Gum disease and tooth decay

The first mention of orthodontic treatment usually comes from the dentist, and the first visit to the orthodontist is typically to have a visual evaluation of one’s teeth and facial structure, followed by a discussion.

How Does Orthodontic Treatment Work?

Many different types of appliances, both fixed and removable, are used to help move teeth, retrain muscles and affect the growth of the jaws. According to an article at Colgate.com.sg, these appliances work by placing gentle pressure on the teeth and jaws. The severity of the problem will determine which orthodontic approach is likely to be the most effective.

Metal dental braces made of high-grade stainless steel attached to the front of teeth are the most common, according to an article at Worldental.org. Some patients may complain about discomfort from metal brackets rubbing against the skin. If pain or discomfort is experienced, ask the dentist or orthodontist for some dental wax to place over the brackets.

Clear ceramic dental braces are worn on the front of the teeth just like traditional steel tooth braces. Unlike metal dental braces, they blend with the color of the teeth for a much less noticeable appearance. They may look better but also may break more easily than metal braces.

Invisible dental braces are a series of clear, customized, removable appliances called aligners. Not only are these braces invisible, they also are removable so they won’t trap food and plaque between the teeth like metal braces. Each aligner is worn for about two weeks and only removed for eating, brushing and flossing. This may be an option for individuals with mild spacing problems.

Adaptation to Life with Dental Braces

According to the article at Worldental.org, a person’s teeth can be moved at any age. Adult dental braces are the same as other types of braces, and many orthodontic problems can be corrected as easily for adults as for children. However, since adults are no longer growing, treatment may take longer than it does for teenagers. The average adult wears tooth braces for 18 months to 3 years. After having tooth braces for more than 6 months, the teeth get used to the extra pressure. At this point, an adjustment might not hurt at all, but usually the teeth feel sore for about a week afterwards.

With dental braces, some discomfort or difficulty speaking or eating at the start is not uncommon. Oral hygiene is extremely important at this time. The patient will be taught how to clean both dental brace and their teeth properly. An electric toothbrush, as well as normal brushing, is usually recommended. Flossing wearing dental braces is also essential.

Avoid foods that can damage or dislodge tooth braces. This is the advice given in the article at Worldental.org. Hard foods such as candy, raw carrots, corn on the cob, pretzels, nuts, popcorn and crushed ice are off limits. Sticky foods to avoid include caramel, taffy and gum. These foods can get stuck between teeth and gums or bend wires and knock bands or brackets loose. If this results in damage to tooth braces, treatment may be extended.

Elastic Rubber Bands

During the course of orthodontic treatment, a patient with braces may have to wear elastic rubber bands to help with the correction of malocclusion or misalignment of teeth, according to an article by Dr. Joseph Thompson at AskAnOrthodontist.com.

Rubber bands come in different lengths, and they place forces on the teeth and jaws.  With rubber bands, one can enhance or slow down the growth of the jaws and can also be used to move teeth, like correcting a posterior cross bite. Certain brackets have hooks where the elastics are stretched in various ways.

Rubber bands can be used in many different configurations.  Normally, they  are used inter arch which can be from top to bottom, side to side or front to back.

Dental Braces Monthly Adjustments on Teeth

Tooth braces need to be adjusted every 4 to 6 weeks. On arrival at the orthodontist’s clinic, the old rubber bands or ligating modules will be taken off, possibly along with the wire. A new wire is then put on and new ligating modules may be applied. This can hurt a little because of the pressure on the teeth, according to the article at Worldental.org.

After adjustment, the teeth can hurt for several hours to several days. This can range from painful to just a dull feeling of pressure. During these times, reversal to soft food diet is advised. Upon completion of treatment and removal of tooth braces, a retainer will need to be worn to maintain the results.

Introduction to Orthodontics

by Dolphin Imaging


For professional help about dental braces, please consult a dentist or orthodontist.

Menopause and Andropause

“I awoke one frigid, December night in a blistering sweat,” said Dr. Charlotte Loppie, sharing her personal story of menopause and midlife in Our Bodies, Ourselves: Menopause by OurBodiesOurselves.org. “Quite suddenly it seemed like some internal register had jacked up the temperature in my pajama top. I quickly removed the offending garment and lay there feeling an odd sense of elation. I had arrived—my first hot flash.”

“The journey … was not always as serene and joyful as I previously had imagined,” continued Dr. Loppie. “The lack of sleep almost did me in and the loss of control left me feeling quite weary.”

What is menopause?

Menopause is the permanent cessation of menses and is defined as the end of the last menstrual period. This is according to an article by Dr. Wee Horng Yen, Consultant and Director of Women's Wellness Centre at KK Women's and Children's Hospital at HealthXchange.com.sg. The word ‘menopause’ literally means the ‘end of monthly cycles’ from the Greek words ‘pausis’ (cessation) and the word root men from "mensis" meaning (month).

Menopause can be expected to start in the age range of 42 to 58, and the average age of menopause in western societies is 51 years whereas in Singapore it is 49 years, according to Dr. Wee.

What are the symptoms of menopause?

Depending on genetics, lifestyle, diet, stress, general health and cultural perspective will influence when and how dramatically a woman experience menopause symptoms. Some symptoms like vaginal dryness and urinary symptoms may persist into postmenopause, but most diminish and disappear within two to three years, according to Dr. Wee.

What happens in the body during menopause?

Hormonal changes occur during menopause, and these changes cause the cycle to become irregular in the perimenopausal years or the period leading to, during, and after menopause. The cycle can be shortened, appearing as a two-week cycle, or the flow during periods may become heavy, according to an article at HealthXchange.com.sg.

Sometimes the period may be missed for a few months, followed by a very heavy period. This happens due to skipped ovulation or the release of the egg from the ovary during the middle of the cycle. Once the period has stopped for 12 months, menopause is said to have occurred.

How does menopause affect a woman mentally?

Psychological symptoms are frequently reported around the time of menopause and these symptoms include depression, loss of memory, irritability, poor concentration, tiredness and loss of confidence, according to Dr. Wee in another article at HealthXchange.com.sg. Sleep disturbances and insomnia are not unusual because of night sweats and hot flushes.

Changes in domestic arrangements and feelings of loss of youth and femininity may be expected. A combination of physical and psychological influences can also result in a complete loss of libido, decreased sexual satisfaction, and avoidance of intercourse.

How to cope with menopause?

Although intervention is often not necessary, it is a good time for women to begin taking stock of their health. All perimenopausal and postmenopausal women should see the doctor annually for a full physical exam, which should include breast checkup, mammogram, pelvic exam and Pap smear test, as advised in an article at HealthXchange.com.sg. Risk of heart disease and colon cancer should also be assessed. Lifestyle changes, such as avoiding foods that can trigger hot flushes, can be helpful for coping with mild hot flushes and other symptoms.

In cases of severe and bothersome symptoms, hormone replacement therapy (HRT) can be prescribed. This can be in the form of tablets, patches, gels, vaginal pessaries or cream. It may consist of estrogen only or a combination of estrogen and progesterone to help regulate the condition of inner lining of the uterus.

There are other medications that can be used for specific symptoms like selective serotonin reuptake inhibitors (SSRIs) for depression and clonidine for hot flushes.

What about andropause?

Andropause or male menopause is sometimes also called ‘manopause.’ Unlike the severe and sudden oestrogen decline of women during menopause, the male hormone or testosterone drops gradually as men age. According to an article contributed by Changi General, Department of Urology at HealthXchange.com.sg, when the testosterone falls below certain levels, the men will suffer the symptoms of low testosterone or andropause. Such deterioration frequently goes unnoticed by men as the process of their condition is more drawn out.

What are the symptoms of andropause?

Irritability, fatigue, depression, reduced libido are said to be hallmark signs of andropause, as described in an article by DiscoveryHealth.com writers at HowStuffWorks.com.

A low level of testosterone may lead to impotence and a decreased sexual drive for men between the ages of 40 and 70. The man may also experience a lack of motivation to work and be unable to remember things as well as before. The waist or belly may also begin to grow as a result of more fat deposits. With strength dips, muscles softening, and bone mass decreases, a condition called osteoporosis puts him at a higher risk for bone fracture. This is according to the article by Changi General Hospital at HealthXchange.com.sg.

How can andropause be treated?

Andropause is a natural process and a man can help himself by developing a healthy lifestyle in order to delay its onset, as advised in the article by Changi General Hospital. He should have a well-balanced diet with limits on sugar, fat and salt. He should not smoke and drink excessively. Regular exercise will also help.

Various methods of hormone replacement are available, if required. One of the most popular is taking testosterone capsules. Another popular method is by injection. Other forms of replacement may include gels and patches. The length of time required for replacement varies. Medication can continue as long as the man finds it helps improve his symptoms.

Coping with the Menopause

by NHS Choices

 

Andropause Male Menopause

by VideoJug.com

 

For professional help with hormonal related treatments, please consult a family physician or an endocrinologist.

Aging: The Pains and Aches

It is not uncommon to have to deal with certain ailments as we age. Some of such ailments include joint pain, fading eyesight, weak bones, and memory glitches. By understanding the changes in the body and learning how to adapt to a healthy lifestyle, managing unwelcome aches and pains to continue to live happily is possible, according to an article at EverydayHealth.com.

Common Aches and Pains

The wear and tear of the body is the biggest culprit causing pain to senior citizens, said Dr Tan Kian Hian, director of Singapore General Hospital's Pain Management Centre, in an article by The Straits Times. The article which is reproduced at the HealthXchange.com.sg states that about four in five of the centre's older patients suffer from degenerative pain, mainly from arthritis or joint damage.

Arthritic Knee

The most common form of arthritis among the elderly is osteoarthritis. As a result of progressive degeneration of cartilage lining, when the bones rub against one another, pain and swelling occur. Such pain can arise after prolonged standing or walking or when carrying something heavy, said Dr James Low, a senior consultant and the head of the Department of Geriatric Medicine at Alexandra Hospital in The Straits Times article. The pain, which may be sharp or dull, can be accompanied by swelling, stiffness and crepitus or the crackling sound in the knee. In severe cases, the pain can come even when the person is resting, said Dr Low.

Frozen Shoulder, Slipped Disc

Another common condition of older adults is the frozen shoulder, characterized by a dull ache and stiffness. According to The Straits Times article, frozen shoulder occurs when the joint becomes inflamed, scarred or shrinks. Everyday activities like combing one’s hair or putting on a T-shirt can be difficult for those with this ailment.

Carrying too much weight and having a back injury can also lead to the faster degeneration of the spinal discs which act as cushioning for the vertebral bones. Commonly known as slipped disc, this condition may press onto the surrounding spinal nerves, causing a sharp pain radiating from the lower back all the way to the feet.

Injuries and Nerve

Risk from sports injuries and nerve pain are other aging pains mentioned in The Straits Times article. People active in sports may be more prone to aches and pains later in life if they have had injuries.

Nerve pain caused by shingles is a type of pain that commonly afflicts the elderly. Anyone who has had chickenpox can develop shingles. The virus which causes chicken pox in a young person can lurk in the body and cause painful shingles rash when the person is older. This pain, often described as stinging or stabbing, can last for weeks and months even after the rashes have subsided. People above 50 years of age are more susceptible to nerve pain when their immune system weakens.

Guidelines for Pain Management

No matter how old we are or what is our ailment, we need to heed guidelines when we feel pain. This is the advice from an article by Lisa Zamosky at WebMD.com. These guidelines include:

• Dealing with pain head on. Denying pain is never a good idea.
• Getting treatment. Acute pain—the kind that comes on suddenly—should be treated as quickly as possible to prevent it from becoming a chronic pain condition or pain that lasts longer than three months.
• Checking on vitamin D. Vitamin D helps prevent micro factures and alleviating pain that stems from fractures associated with osteoporosis. Ask the doctor to check vitamin D levels to ensure no deficiency.
• Avoiding obesity. Extra pounds put tremendous strain on the body and increase the chance of experiencing chronic joint and lower back pain.
• Getting enough sleep. A lack of sleep can worsen pain and contribute to muscle tightness and depression. If not sleeping well, check with the doctor for any sleep disorder and find out what can be done to get a good night's rest.
• Watching out for depression. Chronic pain is frequently accompanied by depression, making it more difficult to deal with physical pain, which often goes unrecognized. When in chronic pain, let the doctor know how’s the emotional state of mind as well.

Steps to Healthy Aging

Some tips on healthy aging by Diana Rodriguez in her article at EverydayHealth.com:

• Stay physically active with regular exercise.
• Stay socially active with friends and family and within your community.
• Eat a healthy, well-balanced diet—dump the junk food in favor of fiber-rich, low-fat, and low-cholesterol eating.
• Don't neglect self: Regular check-ups with the doctor, dentist, and optometrist are very important.
• Take all medications as directed by the doctor.
• Limit alcohol consumption and cut out smoking.
• Get the sleep the body needs.
• Tend to emotional health as well and reap the rewards of long life in enjoying each and every day and by savoring good health and happiness.

Tips for Healthy Aging

by BeWellDoc.com


For professional help with prevention and treatment of older adults, please consult a geriatrician.