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Showing posts from October, 2019

MyDoc Tuesday Tips: Protect your family from Diabetes

Diabetes is a growing economic, social, physical and mental health burden worldwide, especially in Singapore. According to the National Registry of Diseases Office, Singapore, every year: 2 in 3 new kidney failure cases were due to diabetes1 in 2 people who had a heart attack had co-existing diabetes2 in 5 people who had stroke had co-existing diabetes“An ounce of prevention is worth a pound of cure.”- Benjamin Franklin With world diabetes day is just around the corner, we would like to remind you that early detection is important to manage and delay the onset of diabetes complications. The complications of diabetes could lead to blindness or vision loss, cardiovascular complications, chronic kidney failure, amputation and stroke. Poorly managed diabetes certainly leads to a rapid progression of complications resulting in early death. Warning Signs of Diabetes Here is a checklist to help you understand the warning signs of your body: Increased thirst in spite of drinking a lot of waterIn…

Smart Tips For A Healthy Diwali

Diwali is the celebration of lights for its is the triumph of good over evil. Festivities of Diwali are set apart, with common conventional tidbits arranged at home, or locally acquired on the day for simplicity, as well as standard social gatherings over lunch or dinner with loved ones alongside trade of blessings. 



Here are few simple tips to a cheerful and for-sure solid Diwali! 
1. Before the Party Eat a little bite or feast before the gathering to abstain from gorging at the gathering Hydrate yourself through the day to avoid confusing thirst with yearning and swallowing down the snacks and treats. Complete your activity or exercise routine toward the beginning of the day 2. During the Party 

Infused water has zero calories and is more beneficial than mixed drinks, mocktails and alcoholic beverages. Salad sticks with hummus or guacamole, steamed or air-fried or grilled bites with chutneys, plain nuts will keep you satisfied longer than fried snacks, salted or sweetened nuts. Bread…

MyDoc Tuesday Tips: Are you living in an obesogenic environment?

What is an obesogenic environment?

An obesogenic environment is defined as the sum of influences that the surroundings, opportunities, or conditions of life have on promoting obesity in individuals or populations. Recent studies indicate an association between an individual’s lifestyle and weight to their neighbourhood environment (Papas, et al., 2007). From these studies, it is evident that obesity is driven in part by food and physical environment

Beware of these obesogenic environments that might be the contributing factors to obesity:

1. Ease of getting food
Food is present almost everywhere resulting in an environment that is constantly inviting you to eat (too much), all the time. The ease of obtaining them from vending machines, takeaways, cafes, restaurants, supermarkets, and convenience stores also increase the chance of consuming high-calorie food.
(source: https://www.hsph.harvard.edu
2. Too much screen time
After work do you sit for more than 2 hours watching television, s…

MyDoc Tuesday Tips: 6 simple steps for nutrient-dense healthy lifestyle

Do you know an unhealthy diet, combined with sedentary lifestyles, are the number one risk factor for disability and death from non-communicable diseases?

The Food and Agriculture Organisation (FAO) celebrates World Food Day every year on 16th October. The theme for 2019 is Zero Hunger. It goes beyond just simple hunger. It means enough nutritious food for everyone, everywhere.

Many Asian nations experience a dual burden of undernutrition and overnutrition simultaneously due to greater and easier availability of processed foods which are calorie dense and not nutrient-dense.

(source: Canada food guide 2019)
Here are the 6 simple steps for having a nutrient-dense healthy lifestyle

1. Eat a balanced diet 
Incorporating your diet foods from all foods groups. The different food groups are:

Rice and alternativesFruitsVegetablesMeat and alternatives2. Choose a variety of food fro each food group  Eating a variety of food from each food groups ensures you are nourished with a variety of nutrie…

MyDoc Tuesday Tips: Fruits & Diabetes

A common myth about people with diabetes or pre-diabetes is that fruits are forbidden. In fact, according to the American Diabetes Association (ADA), many types of fruit are loaded with vitamins and minerals- that can help regulate blood sugar levels.

 (source: www.dherbs.com)
Tips to enjoy fruits if you are diabetic or pre-diabetic: 

1. Always eat fresh or frozen fruits instead of processed fruits such as applesauce, canned fruit, dried fruit and fruit juices. The body absorbs processed fruits more rapidly, leading to higher blood sugar levels. Processing fruits also removes or reduces levels of certain key nutrients, including vitamins and fiber.

2. Choose fruits with a low glycemic index such as
   *Apples     *Avocados    *Bananas
   *Cherries
   *Grapefruit
   *Grapes
   *Kiwi
   *Orange
   *Peaches
   *Plums
   *Pears
   *Strawberries

3. Aim to have two to three servings of fruits a day.  It is best to consume them between main meals to avoid an excessive overload of carbohydrate…