Health tips to beat the haze

The haze season is back, and you are feeling the effects of it.

Short of moving to a foreign country with pristine air until the wind blows all the smog away, it is difficult to completely escape the haze. However, there are ways to reduce your discomfort and alleviate your symptoms. Here are some of them.

1. Avoid exercising outdoors

Seems obvious, but avoiding exposure is the simplest form of dealing with the haze. Avoid exercising in the open. Aerobic activities make you breathe deeply, hence you suck in pollutants deep into your lungs.

2. Avoid smoking

Other than exposing your lungs to the same toxins found in hazy conditions, smoking makes your lungs more sensitive to the effects of air pollutants.

3. Stay indoors and keep the air clean

Stay indoors as much as possible and keep the doors and windows closed. If you have an air conditioner, switch it on and ensure the air filter is clean. The use of suitable particulate air filters (air filters which remove solid particles from the air) within an enclosed area can also help.

4. Wear a mask

The National Environmental Agency (NEA) advises those with existing heart or respiratory ailments, or those more susceptible to the effects of haze to wear a respiratory mask when outdoors.
Respiratory masks, such as N95 masks, are designed to keep out fine particulate matter and hence protect the wearers from breathing in the smoke particles in the air. The mask should be changed when it gets soiled or distorted in shape.

A note of caution: surgical masks and paper masks do not provide adequate protection from haze particles. Their main purpose is to prevent the spread of body fluids and do not filter out haze particles.
Respirator masks are available in most pharmacies and SingHealth/NGH polyclinics.

5. Alleviating the symptoms

Haze often irritates the nose, throat, airways, skin and eyes. The common symptoms include sneezing, runny nose, dry throat, cough and eye irritation.

Air passages: Symptoms like sneezing, runny nose, dry throat and cough can be relieved through simple cough tablets or mixtures available in pharmacies.

Eyes: Apply a few drops of saline solution to act as natural tear supplements. This will help wash away haze compounds or dust particles that get into the eyes.

6. Home and natural remedy 

Inhale steam: The air particles in the haze often cause irritation of the air passages and dry throat. Inhaling steam from a pan filled with hot water mixed with aromatherapy oils. This is generally helpful for soothing dry throats.

Aloe, orange juice and honey: Mix equal quantities of aloe vera juice and orange juice. Add one table spoon of honey and drink every morning to soothe the throat.

Garlic: Mince a garlic clove and place it in a small bowl. Add two tablespoon of honey and cover the bowl with plastic wrap. Leave it overnight and take one table spoon of the mixture throughout the next day as needed. This is believed to help suppress bouts of coughing.

Vinegar: Add two tablespoon of vinegar in a glass of water and take a few swallows as needed. Vinegar dissolves the mucus in the throat and reduces inflammation.

Spinach: Gargling with warm spinach juice is said to be a very good cough remedy.

11. Eat lots of carrots

If the haze persists and you cannot avoid it completely, it may help to take certain nutrients that provide a measure of internal pollution protection.

Vitamin A: Available in liver, carrots, sweet potatos, mangoes and spinach - helps protect your eyes, lungs and the oxygen-carrying capabilities of your bloodstream. This helps shield the lungs from air pollution. Vitamin A is required for the health of the mucous membranes. The oxidizing chemicals in haze destroy the vitamin A stores in the lung tissue, thus decreasing the efficiency of the body's first line of defence against carcinogens.

12. Get your Vitamin C and E

A study conducted by Yale University researchers have found that vitamins C and E work together to keep lung tissue healthy. Daily supplements of both builds up levels of a protective protein that prevents enzymes released during inflammation from destroying the lung's elastic properties.

13. Eat grains, seeds and fish

These foods are rich in a substance called selenium, which researchers say activates glutathione peroxidase -an important antioxidant enzyme that helps keep lung tissue elastic. Note: Selenium in doeses exceeding 100 micrograms daily can be toxic and should be taken only under medical supervision. These figures are only a guide. If in doubt, please ask your doctor.

14. Avoid foods high in saturated fats

In addition, avoid foods high in saturated fats. Saturated fat intake has been linked to a higher risk of developing lung cancer. Eat lots of salad greens and other raw vegetables and fresh fruits.

This article was originally published on yourhealth.asiaone.com

Prevent Aedes Mosquito Breeding

To prevent the spread of dengue fever, you must first prevent the breeding of its vector, the Aedes mosquito. TheAedes mosquito is easily identifiable by its distinctive black and white stripes on their body. It prefers to breed in clean, stagnant water easily found in our homes. You can get rid of the Aedes mosquito by frequently checking and removing stagnant water in your premises.

Do the 10-minute 5-step Mozzie Wipeout

The Aedes mosquito breeds in artificial containers mainly found in homes, and its life-cycle averages seven days. Hence it is imperative for all to do the Mozzie Wipeout together to break the breeding cycle. The 5-step Mozzie Wipeout is listed below.

1. Change water in vases and bowls on alternate days
2. Remove water from flower pot plates on alternate days
3. Turn over all water storage containers
4. Cover bamboo pole holders when not in use
5. Clear blockages and put BTI insecticide in roof gutters monthly

This article was originally published on dengue.gov.sg

The Truth About Energy Drinks

We drink them for a pick-me-up during a sluggish day or right before we head to the gym. Find out what's inside energy drinks and if they're harmful to your health.

Common Ingredients

1. Taurine
This naturally found amino acid is typically offered as a dietary supplement, but it's also found in fish and meat. Some sources suggest that you can take up to 3,000 milligrams of this supplement a day, however you should always be weary of consuming high doses. So far, the attitudes towards this acid are inconclusive, yet positive. "Taurine's effective role in energy drinks alone requires more study, as it's usually one of several ingredients that commonly tout a variety of claims, from decreasing sleepiness to improving concentration, mood and memory," says Marisa Moore, R.D., spokesperson for the American Dietetic Association.

2. Caffeine
This stimulant has been at the center of heated debates for years. The results are always mixed: Caffeine may protect against ovarian cancer, but it also raises the risk of a miscarriage. A study of energy drinks conducted at the University of Vienna, Austria, found that combining caffeine and taurine improves mental performance of drinkers. That being said, caffeine can become addictive when taken regularly and should be consumed cautiously.

The Bottom Line: Are They Safe?

Energy drinks contain so many different herbs and supplements that they create a murky broth with unknown effects. Ginseng and ginkgo biloba, which are also common ingredients, can affect other medications you're taking. "Gingko biloba may increase the risk of bleeding, which is a real caution for those who take blood thinners or who have a surgery or dental procedure scheduled," says Moore.

The best thing to do is limit your consumption of these drinks, or even better, go au naturel. "If you feel the need for energy to fuel a workout or something during snack time, try a banana, granola bar or other whole grain energy bar," adds Moore.

This article was originally published by Rebecca Brown on shape.com

What is Ovarian Cancer?

Ovarian cancer refers to malignant growth arising from different parts of the ovaries. (Diagram of anatomy). The ovaries are part of a woman’s reproductive system, where the eggs are developed. Most ovarian cancers are classified as "epithelial" and arise from the surface (epithelium) of the ovary. Other types arise from the egg cells (germ cell tumor) or supporting cells (sex cord/stromal).

How common is Ovarian Cancer?

Ovarian cancer is the 5th commonest cancer in Singapore. There are 280 cases diagnosed yearly based on the Singapore Cancer Registry 2005-2009. It is the second most common female genital tract cancer.

Age of Onset

Epithelial ovarian cancer usually affects older women although it can also happen to younger women. Germ cell cancers of the ovary occur more frequently in younger women.

Causes and Risks

Risk factors associated with ovarian cancer include:-

• late pregnancy
• early onset of menstruation
• late menopause
• never had children-history of breast cancer
• genetic predisposition
• endometriosis

Ovarian cancer is known to run in some families where family members may have increased risk of getting ovarian, breast and endometrial cancer(eg BRCA gene abnormalities) or increased risk of getting endometrial cancer, colorectal cancer in addition to ovarian cancer (Lynch syndrome). In women who have a sister or mother with this disease, the risk of developing ovarian cancer is increased twenty-fold. Ovarian cancer also runs in certain families with a history of breast and colon cancers. There is now evidence to suggest that certain genes are involved in causing these diseases.

Symptoms

Among female genital tract cancers, epithelial ovarian cancers are the most difficult to prevent or cure because they rarely have early symptoms or signs. Symptoms tend to develop only when the cancer is advanced. These symptoms include abdominal swelling and discomfort, bloating or wind, pain, change in bowel habits.

Diagnosis

Although a marker in the blood, called CA-125, is raised in about 80% of patients with epithelial ovarian cancers, it is not always accurate and not adequate for diagnosis of ovarian cancer. It is also raised in non-cancerous conditions, such as endometriosis and appendicitis. The result of elevated CA-125 must therefore be interpreted in the light of other clinical findings. Pelvic ultrasound can help to detect abnormal ovarian cysts. CT scans of the abdomen and pelvis and chest x-rays are also useful in detecting whether are areas of the body is affected. Ultimately an operation or biopsy is required to prove that the cells affected are cancerous and originated from the ovaries.

Treatment of Ovarian Cancer

To determine the actual extent of the cancer, surgical exploration or staging is required. During the procedure, the doctor will examine the peritoneum, which is the inner lining of the abdomen. Fluid within the abdomen is sent for assessment which involves analysis under a microscope. Besides determining the stage of the cancer, the aim of surgery is to remove as much of the cancer as possible. Often this includes removing ovaries, the uterus and its surrounding lymphatics.

Additional treatment following surgery will be determined by the stage of the disease, the grade of the disease (aggressiveness) and the type of cancer.

For very early stage disease and non-aggressive types, further treatment may not be required. For the more advanced and aggressive types of cancers, chemotherapy is the treatment of choice.

Prognosis of Ovarian Cancer

Ovarian cancer in the early stage can potentially be cured while those in the late stage of the cancer, permanent cure maybe difficult.

Frequently Asked Questions

Is there a screening test for ovarian cancer?

There is currently no widely accepted and effective screening test for ovarian cancer. However, if there is a strong family of history of breast or ovarian cancer, it may be appropriate for that woman to go for genetic counseling and testing.

This article was originally published in nccs.com.sg