Skip to main content

Posts

Tuesday Tips: Haze survival tips

Recent posts

Thursday Talk: Don’t be scammed for a scan!

Pop quiz: What is the optimal frequency to go for a health screening?
Answer: Well. It really depends, ask the doctor.

Yes, it depends on your age, health status, family history, and what you’re screening for. A healthy individual don’t necessarily need to go for a comprehensive health screening every year. For certain individuals at a certain age, an annual basic check-up would be advisable.

OK, let’s pause there for a second, time for a reality check.

Health screenings are expensive, and it’s not covered by MediSave. What’s worse, there are so many options for health screening to choose from; with prices ranging from S$75 to around S$750 just for what is advertised as “basic” packages.


Which one is better? Would the cheaper options cut corners? The expensive ones have more tests - do I need those tests? Should I take the more comprehensive one just in case?

No, you don’t need that super expensive full-body screening. In fact, some tests like mammograms and x-rays can actually be harmf…

MyDoc Tuesday Tips: Every little movement counts

It is well known that working out is one of the essential ways to maintain health. However, we understand that your busy schedule might stop you from hitting the gym or committing to fitness sessions.

To help you incorporate exercise into your busy lifestyle, we have listed down 5 simple ways to introduce simple and brief workout routines into your daily life that do not consume too much of your time and energy.

(picture from American Heart Association)
1. 150 minutes of moderate-intensity a week 
The ideal amount of exercise is at least 150 minutes of moderate-intensity on a weekly basis. Besides helping you to maintain or control blood sugar levels, this amount of exercise spread throughout the week is known to provide strong cardiovascular protection. Combine this with resistance training, such as weightlifting or yoga twice a week.

2. One single workout session 
One single workout session can provide cardioprotection for 2-3 hours. Research has also shown long-lasting benefits on t…

MyDoc Tuesday Tips: Slow down when eating

Do you feel the urge to eat more even after a large meal? The solution to this problem could perhaps lie within your rapid eating speed.

(picture from your pathpersonaltraining.com)
It takes 20 minutes for the nervous system to recognize satiety (fullness) and for us to be aware of it. Eating triggers a series of complex hormonal signals between the gut and the nervous system, which can be missed if you simply eat too quickly. We have listed a few ways to slow down your eating pace while savoring your scrumptious meal.

1. Switch off your electrical devices 
Your devices, such as your TV, computer, and phone, are the main culprits for distracting you from your meal, inherently causing you to eat mindlessly.

2. Take 3 slow, deep breaths before the start of your meal 
While doing this, notice the colors and textures of your meal, while taking a whiff of its aroma. Notice the saliva forming in your mouth, and note the emotions at the present moment-are you anxious to start your meal? Are yo…

My Tuesday Tips: Keep a food diary to improve your overall health

Creating a food journal will not only allow you to make positive changes to your diet but will also reveal any unnecessary tendencies that could possibly be negating you from reaching your goals.
(picture from nutrioli.com) There are significant associations between self-monitoring what you eat, drink and how much you exercise and weight loss.

Strong evidence shows that people who monitor their food intake using food diary or tracking apps are able to reach their weight loss goals easily. This is also true if you are trying to maintain your weight loss. It allows you to be aware of the quantities and calories of what you actually eat. Studies reveal that we tend to underestimate our food intake by up to 40%! This is especially true for those who suffer from obesity. It gives you clues of your body's reaction to certain foods, how food and food patterns influence your energy levels, bowel habits, mood, and your snacking habits. 
MyDoc suggests you write down what you eat consistentl…

MyDoc Tuesday Tips: Setting achievable goals in 5 simple steps

Lifestyle changes are never easy to accomplish since we tend to set general goals such as "I aim to lose 20kg quickly." However, these unrealistic and over-ambitious goals are usually dommed for failure, as they do not specify our action plan. Specific, attainable, and realistic small goals that have a timeframe are easier to plan and accomplish. 
(picture from howieandtheresadanzik.com)
To assist you in creating realistic goals that will motivate and inspire you to lead a healthier lifestyle, we have created 5 thought process for you. When you are setting a goal, ask yourself these specific questions: 
1. What do I need to do? What is my action plan? Am I going to start exercising? Do I need to reduce my consumption of drinks with added sugar or snacks? Or do I need to start having breakfast? 
2. When am I starting? What is the frequency of my actions (How many times in a week I am going to exercise and for how long?) When shall I reach full frequency? (this is also the dat…

MyDoc Tuesday Tips: The link between diet and depression

Health professionals have been aware of the impact of a healthy diet on mental health, which can be justified by shocking recent, newly found evidence. In a large analysis derived from expert-driven studies that involved almost 46 thousand participants, scientists noticed that an improvement in the quality of diet "significantly reduced depressive symptoms."This was particularly true for those who had meals that are rich in vegetables and fibre, low in added sugars and fast foods.

(picture from newatlas.com) The reason for this lies within our gut, which is the host of trillions of microbes- this massive number is almost 10 times more than the total number of cells in the human body. These microbes play crucial roles in our health, that are currently undergoing studies, such as their impact on our mental health. Recently, a study of two large groups of Europeans has discovered that individuals diagnosed with depression lack several species of gut bacteria. Although it is ambig…