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Showing posts from September, 2019

MyDoc Tuesday Tips: Little seeds with enormous benefits

A pulse is an edible seed that grows in a pod, including beans of all kinds, lentils, and peas. Pulses are nutritional powerhouses, packed with proteins, minerals, fiber, and other nutrients. Its nutrients profile keeps us fuller for longer, and help reduce our risk of chronic disease. 
(source: www.healthoholics.com)
Pulse power Research indicates that soybean consumption may help to increase insulin sensitivity and reduce the incidence of type 2 diabetes. Black soybeans have traditionally been used in Asia to combat type 2 diabetes. Some of the health benefits of pulses include:
Keeping blood sugar levels stableReducing blood cholesterolReducing blood pressureImproving gut bacteria profileAssisting in weight loss and weight maintenance Lowering the risk of cancer They are beneficial for the environment, which indirectly affects our health. They have a low carbon footprint and only require very few fertilizers for growth. Growing pulses use 1/2 to 1/10 of the water in relation to oth…

Thursday Talk: Breaking silos to retain talent

An expanding company is always an exciting and positive sign for everyone, unless you are working in HR - then you’d have the headache of recruiting the right people, and retaining the right talents.

“People don’t quit jobs, they quit their bosses”, the famous saying goes. In actual fact, the root of the matter isn’t just about bad managers, but rather the sense of being unappreciated in the workplace.

There are many strategies companies employ to give back to the employees, from free lunches to wellness classes. These gestures are great, but at best they are band aids to an employee’s daily frustrations.

While every employee’s struggle at work will vary from person to person, there is one aspect that matters to everyone - health.

Many responsible companies spend generously on healthcare benefits, to ease the worries of employees when they fall ill. However, the processes in which these health benefits are delivered, often create more frustrations for everyone involved.

In a…

Tuesday Tips: Haze survival tips

Over the weekend, the Pollutant Standards Index in Singapore has reached 3 digits, the first time in 3 years! As a rule of thumb, anytime the PSI goes into 3 digits, it's bad news.

We can't control the weather, but we can give you a few tips to help with minimising the effects of air pollutants on our eyes, nose, throat, and lungs.

(picture from www.theonlinecitizen.com)
1. Stay indoors. 
This may be obvious, but yes, close the doors and the windows or any openings that may let dirty air sneak in. Turn on the air conditioner or the air purifier (if you have one). Your electric bill won't thank you, but it's better than getting a hospital bill. Avoid outdoor activities - you can always join a gym if you're afraid of missing out on your cardio.

2. Wear appropriate masks.
A lot of us commute to work and it's inevitable we will be breathing in the air outside. Surgical masks won't be able to effectively filter the air pollutants, so grab yourself some respirators…

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…