by Jennifer Wu

In the past few years, the public has gained more awareness about allergies to dairy. More people are turning to alternate sources of non-dairy milk for their intake of nutrients, especially calcium. Whether you are vegan, lactose intolerant or just craving for a tasty, fresh, non-dairy milk beverage, there is something for everyone. While it is wonderful to have so many non-dairy milk alternatives to choose from, the vast array of milk options can be somewhat overwhelming. Here are seven popular alternatives to dairy milk.

Soy Milk

Soy milk is a traditional Asian beverage produced by soaking dry soybeans in water before grinding them. It is a stable emulsion of oil, water and protein. Soy milk is high in protein. It contains about the same proportion of protein as dairy milk but has lower fat. This is a good alternative for vegans who derive their sources of protein largely from beans and nuts. Also, since soy does not contain lactose, it is a good alternative for lactose-intolerant people. However, the natural soy milk contains little digestible calcium. To counter this, many soy milk manufacturers fortify their products with calcium carbonate which can be easily absorbed by the human digestive system. Nutritionists are also concerned with the high levels of phytic acid, an enzyme inhibitor found in some soy proteins that can interfere with the absorption of essential minerals.

Almond Milk

Almond milk is a beverage made from ground almonds and water. Almonds are naturally rich in vitamins and minerals, therefore the milk contains high levels of vitamin E, selenium, magnesium, iron, fibre, manganese, potassium, zinc, phosphorous and calcium. In fact, it has 50% more calcium than dairy milk, thus its consumption helps to prevent osteoporosis better than the latter. Almond milk is also very low in calories. It contains only about 40 calories per serving. However, being low in calories comes at the expense of being low in proteins, apart from being low in fats and carbohydrates. Almond milk contains only one-ninth of the protein available in dairy milk. It is therefore not a suitable replacement for breast milk or infant formulas for children under the age of two.

Sesame Milk

Sesame milk is produced by blending ground sesame seeds, water and honey together. Honey is added to counter the bitter taste of the sesame seeds. Sesame seeds are a powerhouse of minerals such as calcium, magnesium, copper, vitamin B1, zinc and dietary fibre. A quarter cup of sesame seeds has 351mg of calcium while one cup of dairy milk has 316.3mg. Sesame seeds also contain a chock-full of many other health-benefiting compounds such as sesamol and sesaminolare, which are powerful anti-oxidants that help neutralise harmful free radicals from the body. Apart from being rich in minerals, sesame seeds are high in proteins and polyunsaturated oil as well. However, sesame, like other nuts and foods, can trigger allergic reactions in some people. Sesame seeds and sesame oil are a serious allergen to a small percentage of people.

Coconut Milk

Coconut milk is produced by pressing the liquid from grated coconut meat and blending it with water. Fragrant and creamy, coconut milk tastes very good, hence it is used as a cooking ingredient in many Asian dishes. It is high in protein and rich in a wide range of minerals and vitamins. It contains iron, phosphorus, selenium, calcium, magnesium, sodium, potassium and the important vitamins C, E, B1, B3, B5 and B6. It is also full of lauric acids which are found in breast milk and has been proven to promote brain development and bone health. However, weight-conscious people and those who suffer from heart diseases avoid coconut milk or its dishes because of its high, saturated fat content.

Rice Milk

Rice milk is produced from boiled brown or white rice. It has a sweet taste and thin, runny consistency. Rice milk is considered the least allergenic of all milk products, and is dairy-free, soy-free, nut-free and gluten-free. It is safe for people with other food allergies to consume this beverage without complications. However, rice milk, especially if derived from white rice, does not contain much nutrition. Rice milk contains more carbohydrates, but does not contain significant amounts of calcium, protein, or vitamins.

Oat Milk

Oat milk is a beverage made from blending whole oats with water. It has a pleasant, slightly sweet taste and a milky consistency. It is a good choice for people who are allergic to soy, as oats is the only grain that contains high levels of protein similar to those found in soy beans, which are often considered to be the best protein source for vegans. It is also a good source of fibre. Aside from protein, oat milk contains 10 essential minerals and 15 vitamins. A single glass of oat milk contains about 35% of the recommended daily intake of calcium. However, those who are gluten-sensitive should heed caution to drinking oat milk as it contains gluten.

Hemp Milk

Hemp milk is produced from hemp seeds which are soaked and grounded with water, yielding a creamy, nutty beverage. Hemp milk contains high levels of omega-3 and omega-6 fatty acids, and 10 essential amino acids, making it a good source of fats and proteins. One 250ml glass gives 50% of the omega-3 we need each day, and the Omega 3 present in the hemp seeds is in a form more digestible in the human body than flaxseed, linseed or rapeseed, hence it supports human health for the brain, skin, hair and immunity system efficiently. However, some nutritionists cautioned that the high amount of linoleic acid it contains makes it unsuitable for human consumption as it may cause nausea and heartburns. Also, hemp may contain traces of cannabinoids which may be too little to cause any addiction but it should be avoided.

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by Kelly Ng

Traditionally consumed in Asian societies for its stimulant properties, green tea is often touted today as a “wonder brew.” As one the purest grades of tea because it does not go through fermentation, green tea has a high dose of antioxidants that boost the immune system, improve metabolism and may help reduce the risk of lung, colon and skin cancers. Here are six good reasons to put the kettle on:

1. Green Tea Boosts Metabolism

Green tea is also an excellent calorie buster. According to a study reported in the American Journal of Clinical Nutrition, green tea extract increases metabolism by 4% over a 24-hour period. Research has also shown that the beverage inhibits fat absorption. 1 Sophie Dahl serves a living example – the former plus-sized model famously attributed green tea for helping her drop from a size 16 to size 12. 2

2. Green Tea Fights Wrinkles

Each green brew is packed with catechins and polyphenols, two plant chemicals with powerful antioxidant properties which help protect the skin from harmful free radicals. This maintains the levels of collagen in your body, which keeps your skin supple and wrinkle-free. Beauty tip: Steep a bag of green tea (or 100g green tea leaves) in still water for at least an hour. Using cotton buds, apply to your face, neck and strained areas. Leave it for a few minutes then rinse.

3. Green Tea Staves Off Dementia

Various studies have reported that polyphenols in green tea protect the brain cells and thus help maintain parts of the brain that regulate learning and memory. A 2011 study from Newcastle3 also found that green tea that has been digested becomes even more effective as a warrior against key triggers of Alzheimer’s disease.

4. Green Tea May Fight Certain Cancers

A joint study between United States and China found that people who drank one to three cups of green tea daily were 30% less susceptible to stomach cancer, while those who drank more than three cups had a 61% lower rate of the disease. Polyphenols in the beverage also appear to inhibit proteins that promote tumour cell growth and migration. An American study among men who were about to undergo a prostatectomy (the removal of an enlarged or cancerous prostate) found that those who drank six cups of green tea daily had significantly lower levels of prostate-specimen antigen, which is associated with prostate tumour growth.

5. Green Tea is Good for Your Heart

Green tea improves blood flow and keeps the heart healthy, said a team of researchers from Greece.4 They suggest that flavonoids – which account for 30% of the dry weight of a leaf –keep the arteries pliable. A Chinese study published in the Archives of Internal Medicine also found a 46% to 65% reduction in hypertension risk in regular consumers of green tea, compared to non-consumers. The polyphenols also have properties that prevent the formation of abnormal blood clots, which are the leading cause of heart attacks and stroke.

6. Green Tea Protects You from the Sun

ECGC, a primary component of green tea, is said to confer sun protection against UV light-induced DNA damage by quenching free radicals and reducing inflammation. In one study, participants who drank green tea daily suffered 16% less sunburn than those who simply drank water but was subjected to the same amount of UV exposure. Some scientists have even suggested that green tea may prevent skin cancers. We’re not saying you should chuck your sunscreen though – but combining green tea with it may give sun protection formula a boost! To make the most of your daily brew, drink three to five cups a day. Steep a tea bag or one teaspoon of leaves in hot water about 80°C for two to three minutes.

Caution: Experts suggest that green tea may decrease the absorption of iron and folic acid, an important vitamin that helps decrease birth defects. If you are pregnant or trying to get pregnant, limit consumption to two cups a day.

References:

1 Kimberly A. Grove, Sudathip Sae-tan, Mary J. Kennett, Joshua D. Lambert. (2011). Epigallocatechin-3-gallate Inhibits Pancreatic Lipase and Reduces Body Weight Gain in High Fat-Fed Obese Mice. Obesity.

2 http://www.weightlossresources.co.uk/calories/burning_calories/green-tea-weight-loss.htm

3 E J Okello, G J McDougall, S Kumar and C J Seal. (2011). In vitro protective effects of colon-available extract of Camellia sinensis (tea) against hydrogen peroxide and beta-amyloid (A(1-42)) induced cytotoxicity in differentiated PC12 cells. Phytomedicine.

4 http://www.sciencedaily.com/releases/2008/07/080702080624.htm

Others: http://healthland.time.com/2012/09/04/13-reasons-to-love-tea/ http://www.guardian.co.uk/society/2011/jan/06/green-tea-alzheimers-cancer The Straits Times. (2009, Jan 22). Reading the leaves.

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by Anson Lim Zong Neng

Longing for an hourglass figure or a six pack? There are many more benefits with losing those extra pounds other than increasing personal confidence. Studies have shown that having a healthy weight can reduce many risks for medical conditions, such as Type 2 diabetes, high blood pressure, heart disease and stroke. With a fast-paced lifestyle in Singapore, people are often sedentary without a healthy diet. The natural solution is to incline towards popping a pill to get rid of the problem. With a huge array of dietary supplements out there claiming to help with weight loss, one can get very lost.

There are many products available in the pharmacy that can help with weight loss. They work through various ways to help in shedding that extra few kilos. Unlike medicines, dietary supplements are not subjected to stringent regulations. Therefore, there are not many clinical trials to show conclusive evidence for weight loss supplements. Nonetheless, there are still some supplements which can help with weight loss when used appropriately with controlled diet and sufficient exercise. Listed below are some active ingredients which are possibly effective and safe for consumption.

Caffeine

Caffeine can potentially help in weight loss in three ways. It can suppress appetite in the short run, though there is no proof that it can still perform as effectively when taken long term. Besides that, caffeine can burn more calories as it stimulates your body to generate more heat, although this may not be sufficient for some people to have a significant weight loss. Lastly, caffeine can increase urine output. However, caffeine can cause nervousness, insomnia, and nausea, and increase blood pressure. Instead of being labelled as caffeine in some supplements, it is found in ingredients such as kola nut, yerba mate, green tea and guarana.

Green Tea

There has much publicity about the rich antioxidants content of green tea and how it can help to reduce risks of cancer. Recent research seems to suggest that green tea can potentially help with weight loss, too. Green tea contains caffeine as well as polyphenols like catechins, which can help to increase basic metabolic rate. This means the resting metabolic rate will be increased, leading to weight loss. Further research is warranted to confirm this finding as there are also certain studies which showed no statistical significance for weight loss with ingestion of green tea.

Conjugated Linoleic Acid

Conjugated linoleic acid (CLA) is a naturally occurring polyunsaturated fatty acid which occurs in small quantities in many foods, especially beef and dairy products. CLA is essential for the delivery of dietary fat into cells. It transports glucose into cells and helps glucose to be used to provide energy and build muscle rather than being converted into fat. Although it sounds ironic that fat itself can help to reduce weight, CLA helps with decreasing body fat mass while increasing body muscle mass. However, bearing in mind that CLA is a type of fat itself, it is important to reduce fat intake in other aspects of the dietary intake to keep the calories in check.

Calcium

Most of us are aware that calcium is needed for healthy bones to prevent osteoporosis. However, recent studies have shown positive correlation between calcium intake and weight loss, though further studies are needed to confirm this finding. Although we cannot conclude that increasing calcium intake can lead to weight loss directly, it is still beneficial to consider taking more calcium in our dietary intake. As more studies are currently being carried out to validate the relationship between calcium intake and weight loss, we can await the results in the near future.

Other than those listed above, there are many more over-the-counter supplements found in the pharmacy which are supposed to help with weight loss. However, there is limited research conducted so far to evaluate their role in weight loss. Some of these ingredients include alpha lipoic acid, bitter orange, birch, l-carnitine, chitosan, choline, chromium, fucoxanthin, gymnema, 5-hydroxytrytophan, white kidney bean and yerba mate. As there is limited data available to evaluate these ingredients, a definite conclusion cannot be drawn presently regarding their effectiveness or safety. Those who have chronic diseases (e.g. high blood pressure, high cholesterol, diabetes, heart failure) and those taking certain medicines (e.g. antidepressants, warfarin, etc) should consult their doctor prior to consumption of over-the-counter slimming products. This is to ensure that there is no interaction between their medications and supplements. Furthermore, certain supplements can worsen certain medical conditions as they increase blood pressure.

Tips from your Pharmacist

• Weight loss is a gradual process.
• Be patient.
• Love your body with positive mindset.
• If your BMI is 23 kg/m² and above, losing 10% to 15% of your current body weight over six months at a rate of 0.5kg to 1kg a week is a healthy target.

References: http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/diet-weight-loss-supplements?page=1 http://www.hpb.gov.sg/HOPPortal/article?id=6584 http://www.mayoclinic.com/health/caffeine/HQ00369 http://www.ncbi.nlm.nih.gov/pubmed/21951331 http://www.webmd.com/diet/news/20050126/green-tea-fights-fat http://www.ncbi.nlm.nih.gov/pubmed/22465867 http://www.medscape.com http://ods.od.nih.gov/ http://www.webmd.com/vitamins-supplements http://www.ncbi.nlm.nih.gov/pubmed/15640470 http://www.medsci.org/v04p0045.htm http://www.ncbi.nlm.nih.gov/pubmed/22844674 http://www.hpb.gov.sg/HOPPortal/health-article/9810
Mr Anson Lim Zong Neng is a Pharmacist at Watsons’ Tampines Mall.

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IS IT PEELING and scaling? Perhaps it is red and blistery? Whether you have athlete’s foot, ringworm, or nail infection, fungal infections are unsightly, itchy, and often contagious. Although they are not a serious health problem, they are a source of great discomfort and take a long time to treat. At some point in our lives, most of us have had fungal infections and not even know it. Minor fungal infections normally go away on their own, but there are some stubborn ones that need long treatment regimen. Fungal infections are primarily caused by a type of fungus called dermatophytes that invade the keratin tissues. They are transmitted by either direct contact with infected host (human or animal) or by direct or indirect contact with infected exfoliated skin or hair in combs, clothing, furniture, theatre seats, caps, bed linens, towels, hotel rugs, and locker room floors.*

One important factor to remember is that proper personal hygiene prevents fungal infections.

Avoid Athlete’s Foot

Athlete’s foot, also called tinea pedis, is the most common fungal infection. When you have athlete’s foot, the affected skin peels, cracks, and turns white. For severe cases, it can be painful and have unpleasant smell.

• Wash feet regularly with soap and water, giving special attention to the area between toes. Dry them well.

• Avoid sharing socks, shoes or any other foot accessories used by others.

• Keep your shower and bath clean.

• If possible, wear slippers at home to keep feet clean.

• Wear shoes that allow the feet to breathe.

• Wear flip flops or water shoes in public showers, public pools, and gym rooms.

• Keep socks dry and clean. Make it a habit to change them if they become wet.

• Use antifungal foot powders or creams when necessary.

Nix the Nail

Fungal Infection Also known as tinea unguium, nail fungal infections are the most common diseases of the nails. Although fingernails are also susceptible to the infection – which usually manifests as discolouration and thickening of the nail and crumbling edges – toenails are more prone to it.

• Keep nails short, dry and clean.

• Avoid picking or biting nails.

• Do not patronise salons that do not sterilise manicure and pedicure tools properly.

• Do not share shoes and socks with other people.

• Avoid shoes that are too tight.

• Change socks daily.

• Avoid wearing damp shoes; air them out and use antifungal spray.

• Keep nails from injury.

• Check nails regularly for slight changes in colour and appearance.

Retard Ringworm of the Scalp

Scalp infections are more common in children than in adults. Also called tinea capitis, ringworm of the scalp has symptoms that include patches of hair loss with small black dots. Sometimes patches of skin are inflamed, scaly and often itchy.

• Do not share combs, hair brushes, towels, pillows, and hair accessories with others.

• Regularly wash and change pillow cases.

• Shampoo regularly using a medicated shampoo to stop the infection.

• Keep away from infected animals. Have your pets checked by a veterinarian regularly to ensure it is healthy.

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FROM CORNS AND calluses to bunions and spider veins, our feet already suffer so much that cracked heels ‒ something that is easy to avoid and remedy ‒ should not be among our feet concerns. Although cracked heels are more common in senior citizens, high-heel-wearing women are prone to this condition as well. Even celebrities are not spared of this problem.

Cracked heels or heel fissures are as much a sign of lack of feet care as they are caused by lack of moisturising. Although they are a simple cosmetic problem, cracked heels are uncomfortable and can become a serious medical problem when left untreated. When the skin on the heel becomes hard, dry and flaky, it can cause deep fissures that can be painful. This could lead to infection and become an additional burden for those who are already suffering from chronic ailments, such as diabetes. However, this problem is easy to avoid and treat.

Causes of Cracked Heels

Aside from dryness, calluses, and prolonged neglect and lack of feet care, what causes heel fissures are excessive feet activity, prolonged standing (at work or at home), and being overweight, as this may put more pressure on the heel. Another reason why women are prone to having cracked heels than men is because of wearing back-open sandals or shoes, causing the heel to expand sideways and increasing the possibility of fissures. Other reasons include medical conditions such as athlete’s foot, psoriasis, eczema, thyroid disease, diabetes, and some other skin conditions.

Continuous exposure to water, especially running water, can rob the skin of its natural oils and this can leave the skin dry and rough. Standing for prolonged periods in a damp area such as a bathroom can cause dry and cracked heels. The climate, vitamin deficiency, as well as unhygienic practices and conditions are also among the culprits for heel fissures.

Remedies for Cracked Heels

First and foremost, cracked heels occur due to lack of feet care. Home remedies are the most effective and inexpensive solutions for cracked heels. You may buy over-the-counter foot cream especially formulated for cracked heel problems, or you may concoct your own moisturising recipe for feet care.

What is important is you need to develop a regular daily regime of cleaning and moisturising your feet. Before going to bed, make it a habit to soak your feet in warm water for 15 to 20 minutes. This will help soften the dry skin. Scrub your heels using a foot file or a pumice stone. Rinse and pat your feet dry. Apply lotion or a heavy moisturiser, and put on a pair of cotton socks or foot covers. For better results, use creams or lotions especially designed for foot as they are more effective in penetrating dry and rough skin and sealing moisture in. Find something with Collagen and Vitamin E extracts. Vitamin E is effective in healing, restoring and nourishing skin; while Hydrolysed Collagen replenishes the lost collagen and increase skin moisture.

Tips to Avoid Having Cracked Heels

• Keep feet clean and moisturised.
• Exercise the feet regularly.
• Exfoliate the feet whenever possible.
• Avoid walking bare feet as much as possible.
• Avoid prolonged exposure to water or damp area. Long exposure to water removes the surface lipids of the skin, causing dryness.
• Once a week, make sure to soak
• feet in warm water to help increase blood circulation.
• After every shower, apply foot moisturiser to your heels to seal in moisture and prevent cracking.
• Avoid wearing high heels and open-back shoes, instead wear shoes that are especially designed for treatment and repair of dry cracked heels.

Reference:

http://www.home-remedies-for-you.com/remedy/Cracked-Heels.html

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For something so small and totally invisible to the naked eye, dust mites are hard to ignore – especially when you start sneezing, your eyes turning red and itchy, and your nose stuffy and runny.

Dust mites are microscopic bugs that thrive on dead skin cells that humans and animals regularly shed. They are the number one cause of allergic rhinitis, the most common allergy in Singapore and worldwide. An epidemiological survey undertaken by the Department of Otolaryngology, Head and Neck Surgery, at the National University Hospital showed a prevalence of 13% of perennial rhinitis in Singapore.1 Children are more susceptible to allergies caused by dust mites. In a research done by Associate Prof Anne Goh, Head of the Paediatric Allergy Department at KK Women’s and Children’s Hospital, it was shown that over 90% of the children treated at KK for eczema, allergic rhinitis or asthma are allergic to dust mites.2

Just like any other allergies, allergic rhinitis is caused by the body’s hypersensitive reaction when it comes into contact with an offending protein (allergen), such as dust mites and animal hair. Although avoiding allergens and irritants outside of your house is very important, most of the exposure to these irritants actually happens at home, since we spend more time inside our house than anywhere else.

Stop Dust Mite Allergies
To make your home allergy-proof, you may want to start in the bedroom. If possible, use special allergen-proof covers for your pillows and mattresses. Make sure to wash all bed linens in hot water (at least 130 degrees) every two weeks.3 Try to avoid using feather-filled pillows and use blankets and pillow cases and bed sheets made only of synthetic and hypoallergenic materials. Minimise or avoid keeping stuffed toys displayed on your child’s bed. Keep them in the closet or drawers and buy only washable ones.

For the floors, opt for bare or hardwood floors and try to avoid having carpets in the house. Bare floors are easy to clean, and dust mites don’t live on hard wood or tiles. Choose leather furniture over upholstered ones. Minimise the use of heavy drapery, but instead opt for blinds or washable curtains. If you can’t avoid using carpets and rugs, treat them with products that kill dust mite allergens.

Once a week, make sure to vacuum the entire house thoroughly using a certified high-efficiency particulate air (HEPA) vacuum cleaner. A HEPA filter is a filter that is capable of capturing particles of 0.3 microns with 99.97% efficiency. It is designed in such a way that all the air drawn into the machine is expelled through the HEPA filter with none of the air leaking past it.4

Dust Mites Fast Facts

• Dust mites prefer temperatures of 70 F or higher and humidity of 75% to 80%.5

• They can’t survive in cold and dry places.

• Dust mites like to eat dead skin from pets and humans.

• Flakes of dead skin in carpeting, beds, and furniture are like snacks for dust mites.5

• The dust mite allergen is the most significant allergic trigger of asthma attacks.

• The average human sloughs off 1/3 ounce (10 grams) of dead skin a week, and cats and dogs create far more dander for dust mites to eat.6

• Nearly 100,000 mites can live in one square yard of carpet.6

• A typical used mattress may have anywhere from 100,000 to 10 million mites inside.

• Ten percent of the weight of a two-year old pillow can be composed of dead mites and their droppings.6

References:

1 http://www.nuh.com.sg/ent/patients-and-visitors/diseases-and-conditions/nose-conditions/nasal-allergy-allergic-rhinitis.html

2 http://sneezywheezy.com/?p=833

3 http://www.dummies.com/how-to/content/controlling-dust-and-dander-in-your-home.html

4 http://www.healthyhomestraining.org/rrp/HEPA.htm 5 http://www.webmd.com/allergies/guide/dust-allergies 6 http://www.ehso.com/ehshome/dustmites.php

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Understand the difference between omega-3 and omega-6 fatty acids and you’ll be reaping the bountiful health benefits

by Chia Siew Meng

YOU’VE READ ABOUT omega-3 and omega-6 fatty acids all too often but how do you make yourself a discerning health consumer? These two critical supplements are polyunsaturated fatty acids and are called essential fatty acids because they can’t be produced by the body and must be obtained from food. Here’s how they differ:

Omega-3 fatty acids
Studies have shown that the Eskimos and Japanese, who belong to population groups that have high intakes of fatty fish, have a lesser rate of heart disease compared to those who rarely eat fatty fish. Most health bodies recommend consumption of about two servings of fatty fish per week or 500 mg/day of EPA+DHA for the prevention of heart disease. For people with heart disease, about 1,000 mg/day of EPA+DHA is recommended. If you are considering EPA+DHA supplements, choose those that are molecularly distilled under vacuum to ensure the highest safety standard. Most of the health benefits of omega-3 fatty acids are derived from EPA and DHA. Studies have illustrated that most vegans have sufficient DHA in their bodies to meet their dietary needs.

Omega-6 fatty acids
Some omega-6 fatty acids can produce a group of prostaglandins, hormone-like substances, in the body that promote inflammation. On the other hand, GLA may actually reduce inflammation. GLA supplements are usually consumed by women to relieve symptoms of premenstrual syndrome such as breast tenderness and irritability. It is recommended to take 5-10% of our total daily calories from omega-6 fatty acids.

Omega-6 fatty acid/Omega-3 fatty acid ratio
Omega-6 fatty acid and Omega-3 fatty acid ratio in most developed countries is 10-20:1. Our modern diet has too much omega-6 fatty acids which can inhibit the production of EPA and DHA. A high ratio is associated with many chronic diseases. Lowering omega-6 fatty/omega-3 ratio may decrease inflammation in rheumatoid arthritis and risk of breast cancer in women. It has been suggested that the optimal omega-6 fatty/omega-3 ratio may be 1-4:1. There are also health advocators who think that it is better to consume the individual recommended levels of omega-3 and omega-6 fatty acids than to focus on their ratios.

Mighty Omegas – Omega-3 & Omega-6 Fatty Acids

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From oil to chocolate, hard or soft, for healing or rejuvenation… wraps and massages complement every need and whim that our body desires. Whether we go to a spa to indulge or recuperate, we each have our own fancy. At Ezyhealth, however, we’re all for giving you new ideas to make your wellness regime as delightful as possible. Here are four must-try signature treatments from reputable wellness centres. Who knew ginger and raindrops could be synonymous with detoxification and relaxation?

Chinois spa
Signature treatment: The Signature
Length of treatment: 60 to 90 minutes
Price: $130
Location: 333A Orchard Road #04-16 Mandarin Gallery
For information/appointment:
Call 6836-3363 or visit
www.chinoisspa.com.sg
Operating Hours: 11am to 10pm, daily

The Signature is a complete head-to-toe massage using our proprietary blend of essential oils and natural emollient. It’s a unique combination of Indonesian, Chinese and Swedish massage techniques for the ultimate relaxing experience! Step into grandeur and elegance the moment you enter Chinois Spa at Mandarin Gallery – where Oriental influences mingle with touches of modernity. Chinois Spa believes in offering the very best to the clients from its exclusive spa menu of therapeutic body-works massages and beautifying facials. Essential oils used for all body-works massages are 100% natural and finely blended by its well-trained professional therapists. Relax and rejuvenate at Chinois Spa and experience this Asian therapeutic pampering of the body, mind and spirit!

SpaBoutique
Signature treatment: Raindrop therapy
Length of treatment: 90 minutes
Price: $165
Location: 6 Nassim Road
For information/appointment:
Call 6887 0760 or visit
www.spaboutique.com.sg
Operating Hours: Mondays to Sundays, 10am to 9pm

Relaxing, nurturing, rejuvenating, Raindrop Therapy derives its name from the manner in which pure, therapeutic-grade essential oils are trickled gently onto the spine. Like tiny droplets of rain, these powerful gifts from nature begin their amazing healing of the body, mind, and spirit as they are absorbed through the skin. As you sink into a state of complete relaxation, a specific sequence of essential oils is applied, followed by particular massage techniques which enhance both the therapeutic effect and the stress relief nature of the treatment. After all of the oils have been dispensed, a warm compress assists in allowing the oils to penetrate and be absorbed even further.

Aramsa Spas
Signature treatment: Rawatan Halia
Length of treatment: 30 minutes
Price: $108+
Location: The Garden Spa, Bishan Park 2,
1382 Ang Mo Kio Ave 1
For information/appointment: Call 6456 6556 or visit
www.aramsaspas.com
Operating Hours: Sunday to Wednesday: 10am to 10pm, Thursday to Saturday: 10am to 12 midnight

The primary concept of this treatment is to rub and stimulate the heated spice ball of aromatic spices such as ginger (or turmeric, lemongrass, etc) on the abdomen area, while working to bring medicinal heat to the deeper muscles through the opened pores to induce relaxation and detoxification. Prior to the ball rub, an exfoliation using a creamy paste with ginger extract is performed on the abdomen area to cleanse the skin of any debris and dead skin. After the therapeutic ball rub, a deep and stimulating massage is carried out at the abdomen area to further stimulate the intestinal system. This heavenly therapeutic treatment promotes ‘natural healing, detoxification and slimming’. It first originated during Thailand’s Ayutthaya period (14th to18th century). It is excellent for alleviating muscle cramps, inflammation, indigestion, constipation and soothing sore muscles.

Spa Republic
Signature treatment: Anti-Oxidant Green Tea Scrub +
Aromatherapy Body Massage
Length of treatment: 90 minutes
Price: $188.00
Location: #03-108 Festive Hotel, Resorts World Singapore
For information/appointment: Call 6884 9303 or visit
www.rwsentosa.com/language/en-US/ESPA/SpaRepublic
Operating Hours: Daily, 10am to 11pm

Be treated to a total body sensorial experience with an array of detox therapies that tantalise your entire body. The first course of detoxification starts off with an intensely nourishing and anti-oxidant green tea scrub that eliminates skin imperfections. This is followed by a therapeutic massage that speeds up the removal of waste in your tissues to recharge your immune system and stimulate the circulatory system.

At Spa Republic, each moment is carefully crafted to benefit your overall well-being and peace of mind. Luxuriously appointed and soothingly welcoming, Spa Republic facility boasts exclusive treatment suites, spa rooms and a foot reflexology room. The décor is luxurious and welcoming.

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1. Sweet Potato
A good alternative to your regular potatoes, sweet potatoes are not only pleasing to your palate, they’re also good for your health. Rich in dietary fibre, antioxidants, vitamins and minerals, these tasty spuds are versatile for any meal. From baked, mashed or grilled, by itself or as the main ingredient of a dish, sweet potatoes can rock any menu!

Health Benefits
 Contains no saturated fats or cholesterol
 Rich in dietary fibre, anti-oxidants, vitamins, and minerals
 Excellent source of beta-carotene and and vitamin A
 Rich in riboflavin, niacin, vitamin B-6, thiamin vitamin B-1, and pantothenic acid vitamin B-5
 Provides an ample amount of vital minerals such as potassium, calcium, iron, manganese, magnesium,
and manganese

For yummy sweet potato recipes, check out http://www.endlesssimmer.com/2010/12/06/100-ways-to-cook-a-sweet-potato/.

2. Lentils
Often used as a meat substitute by vegetarians, lentils are a very good source of protein. Not only do lentils help lower cholesterol, they are helpful in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. Lentils are also a good source of important minerals, B-vitamins and proteins, minus the cholesterol.

Health Benefits
 A good source of lean protein
 Rich in fibre
 Contains significant amounts of folate and magnesium
 Provides slow burning complex carbohydrates
 Replenishes iron in your body, good for menstruating and pregnant or lactating women
 Helps reduce cholesterol and
control diabetes

For yummy lentil recipes, visit http://www.huffingtonpost.com/2011/11/01/lentil-recipes_n_1070678.html.

3. Miso
Although considered by many to be a high-sodium food, miso offers a lot of health benefits especially for the immune system. An enzyme-rich fermented soybean paste, miso is typically used in dressings, soups, and marinades. The relationship between miso and our cardiovascular health are not yet clear, but recent human studies have also shown that miso-containing diets tend to lower risk of cardiovascular problems, despite the high-salt content of miso.*

Health Benefits
 Contains large amounts of zinc, manganese, and copper
 Helps lower the chances of developing breast and colon cancers
 Good for cardiovascular health
 Rich in antioxidants
 Contains all essential amino acids
 Restores beneficial probiotics
 Strengthens the immune system

For yummy miso recipes, visit
www.misorecipes.net/miso-recipes/.

4. Spinach
One of the most versatile among the healthy foods, spinach can be eaten raw as a salad, cooked as a dish, or added to other dishes. This leafy vegetable is packed with more nutrients that any other food, being low in calorie but high in vitamins, minerals and other nutrients.

Health Benefits
 An excellent source of vitamins C, K and A; magnesium, folate, manganese, iron, and calcium
 Contains flavonoid compounds with anti-cancer benefits
 Rich in protein, phosphorus, vitamin E, zinc, and omega 3
 Loaded with antioxidants
 Aids the body’s immune system
 Keeps brain agile

For yummy spinach recipes, visit http://allrecipes.com/recipes/fruits-and-vegetables/vegetables/spinach/.

5. Bean Sprouts
Mung bean sprouts are the most common bean sprouts we know. There are, however, many kinds of beans sprouts available, including peas, alfalfa seeds, and lentils. Bean sprouts can be eaten raw or lightly cooked. They can even be juiced! They are rich in protein, vitamins and minerals, and also contain a good amount of fibre.

Health Benefits
 Rich in fibre which helps to relieve constipation
 Contain all types of vitamins (A, B, C, D, E and K)
 A good source of folic acid, potassium, calcium magnesium and zinc, as well as isoflavones
 Rich in iron, helping prevent or treat anemia
 Help reduce levels of LDL-cholesterol in the blood
 Rich in phytoestrogens which help relieve menopausal symptoms associated

For yummy sprouts recipes, visit

http://sproutpeople.org/recipes.html.

6. Oatmeal
Oatmeal for breakfast is one of the best things to start a day. Oatmeal is packed with fibre to keep you full and energised in the morning. What’s more, it helps to reduce cholesterol, regulate blood sugar levels and protect against diabetes, heart disease, obesity and colon cancer.

Health Benefits
 A good source of protein
 Contains beta-glucan
fibre, responsible for lowering cholesterol level
 Helps boost our immune system
 Rich in avenanthramides that prevent free radicals from attacking good cholesterol
 Stabilises blood sugar
 Lowers risk of diabetes
 Rich in phytochemicals that have cancer-fighting properties
 Rich in vitamin E, iron, copper, zinc and magnesium

For yummy oatmeal recipes, visit http://www.fitnessmagazine.com/recipes/quick-recipes/breakfast/easy-oatmeal-recipes/.

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People have been asking Jesseca Liu, MediaCorp artiste and model, about her secrets to having beautiful and youthful skin. Finally,  at Acuvue Define’s event recently,  when she was launched as the first ever Singapore celebrity endorser of the brand, Jesseca shared with us, not one, but three healthy recipes responsible for her glowing complexion. And we’re sharing them with you!

“Freshen Up”

Vege-Apple Juice

You’ll need:

• 200g of purple cabbage

• 2 apples

• 1 stick of celery

Directions:

Wash and cut the ingredients into smaller pieces and blend them together.

This mix is beneficial for the bladder and complexion, and it helps in weight loss as well. It’s best consumed in the morning.

“Brighten Up Your Life”

Tomato Lemon Juice

You’ll need:

• 2 tomatoes

• 2 lemons

• Some honey

• 50ml of cold water

• Some ice cubes

Directions:

Skin the tomatoes, cut them into wedges, and blend them in the mixer. Next, add your preferred amount of honey and pour in the cold water to blend. Finish it up with some freshly squeezed lemon juice and top it up with some ice for a refreshing, healthy drink!

This health blend helps in brightening complexion, and prevents and
controls pigmentation.

“Purify and Detox”

Mixed Veggie Juice

You’ll need:

• 1 tomato

• 1 US celery

• 2 small cucumbers

• Some honey

• 250ml of water

Directions:

Wash and cut the ingredients into smaller pieces and blend them together. Add water and your preferred amount of honey to reduce the tangy fibrous taste.

Tomatoes and celeries not only contain a variety of minerals and vitamins, it can also increase the alkalinity in our blood. Together with the high water and dietary content in cucumbers, this drink works to drive toxins and water retention out of the body.

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Mia Hamm, retired American soccer player, was born with a club foot and had to wear corrective shoes as a toddler. This did not deter her from becoming a soccer icon, redefining the meaning of feminine strength. She won two World Cups and two Olympic gold medals, and was named the first ever FIFA Women’s World Player of the Year.

Aside from Mia’s strength of character and the number of goals she has scored – 158 in 275 matches, more than any player, male or female, has ever achieved in the soccer history – another thing that fascinated me about Mia’s story was the role of corrective shoes in her life. In a society where most women fancy the latest signature stilettos, reading about how corrective shoes helped Mia realise her dreams is inspiring, not to mention refreshing.

Ezyhealth & Beauty has caught up with podiatrist and avid sportsman himself, Dr Robert Ashton, to give us a lowdown on what corrective shoes are and what they really do.

Ezyhealth & Beauty: What exactly are corrective shoes?

Dr Ashton: Corrective shoes are shoes that are designed to help correct a deformity or condition in the foot or ankle by accommodating and/or supporting the foot.

EHB: Who should consider getting a pair?

Dr Ashton: People who should consider using or having a pair of custom corrective shoes are those who have a certain foot condition where the average shoe style does not fit them correctly. People with a Charcot foot – which usually occurs in patients with diabetes and causes the bones to fracture and the foot to resemble the leg of a rocking chair, often called a “rocker- foot type”, are an example of this. Also people involved in accidents where they were subjected to severe injuries resulting in reconstructive bone surgery and or fusion may need corrective shoes.

EHB: When should one consider getting a pair?

Dr Ashton: Deciding when you should get a pair of corrective shoes often comes too late as the problems have already started. You should look at them as a way of preventing future complications and problems such as pressure ulcers and further boney deformities from occurring. If you know you have a boney deformity that is severe and causing problems in the “so-called normal shoe type” then you should look at some corrective shoes to help with everyday activities.

EHB: Are corrective shoes we can buy off-the-shelf any good?

Dr Ashton: Some off-the-shelf corrective shoes can be useful in helping minor foot deformity conditions. For example, if you have a minor bunion (the big toe joint area where the big toe starts to deviate laterally and you see the joint protruding), it can be managed with a wide fitting style corrective shoe and possibly with an orthotic device to be put in the shoe. An off-shelf corrective shoe should be able to handle a custom orthotic which is a custom-made insole to accommodate and protect the foot.

EHB: What should we expect when getting a customised pair of corrective shoes?

Dr Ashton: A pair of customised corrective shoes should be made to fit your foot no matter the condition or deformity. The look of the shoe will depend on the severity of the condition or deformity. The shoe may not look as you want it, but it should prevent any further deformity of the joints and also prevent pressure ulcers and other skin pressure problems. The shoe should fit well as there would have been a cast taken of your foot. You should also expect to work closely with your podiatrist to ensure that if you need a custom-made orthotic, the corrective shoe can be made around the orthotic as well as your foot.

In summary, a customised corrective shoe and an off-the-shelf one should go a long way to preventing further deformity and any condition of the foot from worsening. However, you should consult a podiatrist before purchasing a corrective shoe to make sure you get the information needed and the correct shoe, as they will perform a proper assessment on your feet.

Dr Robert Ashton is a podiatrist at The Osteopathy and Podiatry Centre Singapore.

For more information, please visit www.osteopathy-podiatry.com.

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Carrot and Young Coconut Soup

An unusual combination of key ingredients – carrot and young coconut – yields a delicious, carotene-rich and Thai flavour-inflected soup that is deliciously satisfying.

INGREDIENTS:

• 1 young coconut

• 1 brown onion, chopped

• 1 small red chilli, chopped

• 1 tbsp grated fresh ginger

• 1 tbsp lime juice

• 2 cloves garlic, chopped

• 2 tbsps olive oil

• 2-3 tbsps fish sauce

• 8 kaffir lime leaves

• 500 gms (about 4) carrots,

• peeled and sliced

• 300 gms (about 1 small)
orange sweet potato, peeled and sliced

• 750 ml water

• Salt to taste

• Coriander to garnish

• Serves four.

DIRECTIONS:

1.    Heat oil in a large saucepan over medium heat., add onion and cook for several minutes until softened. Add garlic, chilli, ginger and lime leaves and cook for 1 minute.

2.  Add carrot and sweet potato, stir well then add water (water level should just cover vegetables). Bring to a boil, then reduce heat and simmer for about 20 minutes, or until vegetables are tender.

3.     Cool slightly, discard the lime leaves then transfer to a blender and puree until very smooth.

4.   Cut young coconut and extract the juice. Scrape coconut flesh from the inside and slice finely to use as a garnish.

5.  Return pureed soup to saucepan, add coconut juice and fish sauce to taste, bring to the boil.

6.     Finally, add lime juice and season with salt if necessary. Serve soup garnished with sliced young coconut flesh and coriander leaves.

Sambal Telor
A Malay side dish that is robust and versatile, serve this up with a pot of freshly steamed rice for spice that will delight!

INGREDIENTS:

•  15 eggs

•  25 (400g) fresh red chillies

•  25 (450g) shallots, unpeeled weight

•  2 tsps sugar

•  4 – 5 tbsps tamarind

•   salt

•   water

DIRECTIONS:

1.  Grind sambal ingredients together.

2.  Hard boil the eggs then peel and dry them.

3.  In a deep pan, heat oil to deep-fry the eggs. When oil is hot, carefully lower eggs in to completely brown the outside.

4.  Fry the blended (rempah) ingredients in a fair amount of oil until the oil separates.  Add approximately 1 small bowl of strained tamarind juice.  Continue frying until fragrant, then add in the cooked eggs to the mix.

Recipes provided by SUPERNATURE SUPERCOOK and SUPERNATURE located at Park House, 21 Orchard Boulevard and Paragon Shopping Centre. For more recipes, visit www.supernature.com.sg.

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Osteoporosis is a condition in which bones become weak and brittle. If not prevented or if left untreated, osteoporosis can progress painlessly until a fracture (crack or break in the bone) occurs, typically in the hip, spine and wrist. One in three persons with hip fractures suffers considerable loss of function and becomes dependent on others, while one in five people dies within a year of sustaining a hip fracture.

Bone mass peaks between the ages of 25 to 30. After that, any additional calcium that a person takes is only used for replacing the bone tissues. Thus, the foundation for good bones at a later age begins now. To prevent osteoporosis, get enough calcium and vitamin D, engage in weight-bearing & resistance exercises, and avoid smoking and limit alcohol intake.

Men don’t get it? Think Again

While women are more likely to get osteoporosis compared to men, men also suffer from osteoporosis. Worldwide, osteoporosis affects approximately one in three women and one in eight men over the age of 50. Osteoporosis in men relates to a decrease in testosterone. Compared to women, osteoporosis develops at a later age in men. Although both men and women lose bone density with age, since men begin with a higher bone density, they reach osteoporotic levels later. Additionally, unlike women who undergo rapid bone loss after menopause, men don’t. Besides age, it can affect men who have eating disorders.

Educating Singaporeans on the Importance of Milk

MARIGOLD HL Milk is on an extended campaign to educate Singaporeans on the importance of getting enough calcium through drinking milk. According to Ms Thio Hui See, Marketing Manager of Malaysia Dairy Industries Pte Ltd (MDI), which has been producing low fat milk in Singapore, “For many years, MARIGOLD HL Milk has been visiting schools to educate our children on the benefits of drinking milk. We decided to extend the campaign to adults to address the low category development of milk in Singapore. Consumer research revealed that only one in two adults drink milk and among those who drink milk, only 11% drink milk more than once a day*. This is definitely not sufficient to meet the recommended daily calcium requirement which is a critical part in preventing osteoporosis.”

Milk as Source of Calcium

Studies suggest that a person’s daily calcium requirement ranges from 800 – 1,000mg a day. The simplest way to ensure that you meet the daily-recommended calcium requirement is to consume milk and milk products. One glass of milk (200ml) contains 400mg of calcium. You’ll need two glasses of milk everyday to get the calcium your body needs.

It may be difficult to meet your recommended daily calcium intake without taking any dairy products at all. For example, to get the equivalent intake of calcium in 1 glass of milk by taking other foods, you may have to consume a lot of broccoli (five cups). Other foods that will give you a similar amount of calcium include three slices of cheese or two cakes of beancurd (tau kwa).

However, even meeting your daily calcium requirement, you’ll also need to ensure that the calcium is absorbed and not lost through excretion. That’s where Vitamin D and Vitamin K come in. Vitamin D and Vitamin K work synergistically to help calcium absorption and improve bone strength. Vitamin D is found in milk and supplements and can also be made by skin that is exposed to sunlight. Vitamin D can be found in green leafy vegetables like broccoli, brussel sprouts, dark green lettuce and kale. Both Vitamin D and Vitamin K can be found in milk.

Calcium Talk – Osteoporosis

This article is contributed by Malaysia Dairy Industries Pte Ltd (MDI).

* Source:  Nielsen Winning Brands

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Dr Richard Sae Won Pang

There are three reasons why many students choose to become a Doctor of Chiropractic (DC). Until today, those three things are still what drive me as a Chiropractor. The first one is that the body is a self-healing organism. The second one is the master system of the body is the nervous system – it controls and regulates every cell in the body. As long as there is no “nerve interference”, the body has the ability to heal naturally, the way it was designed in the first place. And the third one is that the innate intelligence that is within our selves  is the wisdom of the body. It is this wisdom that created us. These three scientific facts are really what inspire and drive chiropractors every single day and the reason why they fall in love with this profession.

Natural Health Care

Perhaps the reason why Chiropractic is the number one scientifically proven natural health care in the world is because Chiropractic is the one profession that addresses the health potential of an individual physically and mentally so that health can drive their potential in life. You see, conventional medicine is limited. They have wonderful support system for emergencies and how medicine could save a life through their phenomenal technology and procedures. And in a major accident, that’s the place you want to end up in. But that is such a small percentage of the health problems of Singapore and the rest of the world. So, it’s actually not addressing the majority of the problem which is mostly chronic illnesses.

Spinal Adjustments

As Chiropractors, we are taught that disease or illnesses are primarily caused by lack of proper nerve supply in one’s body, such that the body is not able to heal naturally the way it was designed to heal. The essence of Chiropractic is understanding that the body has the power to heal itself, provided the nervous system is functioning properly.

A chiropractor’s job then, being a spinal health expert, is to help reduce or eliminate any nerve interference in an individual’s spine. This is achieved using a natural procedure called an Adjustment. Chiropractic treatments themselves do not “cure” the condition the patient presents with, they simply restore the body’s self-healing ability. The chiropractic profession is also going to allow individuals to recognise that the quality of their life is really determined by their health potential. This is because health is the only thing that truly impacts every other facet of their life.

Chiropractic Care

A typical initial Chiropractic consultation will include a thorough case history and detailed examination to determine the need and appropriateness of chiropractic care. This gives the Chiropractor a background about your health such as surgeries, accidents, the onset of your condition, and other details affecting your health.

You will be advised if further tests are required, or if referral to another health care provider would be best in your case. Chiropractic examination may include observation (e.g. posture, range of motion and gait), palpation (feeling of joint movement, muscle and soft tissue tensions), standard orthopaedic and neurological tests, along with any further tests or medical imaging. X-rays are often taken to uncover structural and functional problems associated with the spine.

Treatment Takes Time

The major purpose of the examination is to analyse the condition of your spine and nervous system and how it is functioning, locate any areas of misalignment, and rule out any contraindications to treatment. If your case is not suitable for chiropractic care you will be advised accordingly and referred to the appropriate health care provider.

If chiropractic care is suitable for you, your chiropractor will detail a course of care tailored to your needs. This will usually involve a series of adjustments, each building on the one before. Over time,  this process helps correct abnormal structural and neural patterns. Generally, the longer a misalignment pattern has been present, the longer it takes to fully correct.

In closing, we would like to suggest to you this – for health, wellness and quality of life, Chiropractic is the smart choice for you and your family. We are grateful for the opportunity we are given each day to show our patients what’s possible.  If you are suffering from any health challenges, take action and call up to see a Chiropractor near you, today!

Dr Richard Sae Won Pang, (B.Chiro Sc., Masters of Chiro.) is Clinic Director and Principal Consultant of Chiropractic Solutions Group, CPF Tampines Building,

1 Tampines Central 5, #02-05, Singapore 529508 Tel: 6789 8515,

drpang@chirosolutionsgroup.com.

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Like it or not, a very sizable amount of research and studies point to the fact that good food – the best food – is organically grown! Aside from being minimally processed and pesticide-free, organic food is guaranteed to be fresh and more flavourful.

In Singapore, certified organic food is usually pricier than your normal supermarket fare, as these are mostly imported. Most organic outlets here have their products air-flown from Australia, New Zealand, USA and Indonesia on a daily or up to thrice-weekly basis. Although there are a few local hard core organic advocates growing vegetables and fruits in small parcels of farms in the outskirts of the island, Singaporeans still have to contend with the pricier imported and air-flown stuff!

Nevertheless, organic food can be healthier on our wallets in the long run, as it has proven to lessen our predisposition to illnesses, thereby, trips to the hospital. We have gathered a starter list of organic food suppliers here in Singapore you can refer to for your organic mission. If you’re pressed for time, these days, most organic shops do home deliveries, too! We also conveniently point you to what’s nearest to your side of the island!

Where to get organic food?

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According to award-winning actress and fi tness guru Jane Fonda, “Now more than ever, you are what you eat.” At 73, Fonda is still as glamorous as ever and still advising people on fi tness and healthy living. Every day, we all try to strive to keep a balanced diet, lead a stress-free lifestyle, maintain a regular exercise regimen and get enough rest. Unfortunately, not all of us have the time and resources to do all these. And even if we do, sometimes, they’re not suffi cient to arrest the effects of old age. Although anti-ageing supplements may not be a guaranteed answer to our ageing woes, they have been found to have helped in slowing down ageing process. Whether promising to help zap wrinkles, promote cardiovascular health, or regenerate cells, these anti-ageing supplements can be our allies in our fi ght against ageing.

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In the fight against ageing, some women are more than willing to try just about anything to stay young looking – from injections and surgery, to hormone intake and inversion therapy. But for others who believe it takes more than nip and tuck to hold the years at bay, changing their lifestyle and eating habits is the way to go.

In our younger days our caloric requirements are high because of the biological changes that our body goes through. As we get old, however, our caloric needs drop, and fiber-rich, nutrient-packed and antioxidant-laden foods become more important as ever. Antioxidants are vitamins, minerals and other nutrients that protect and repair cells from damage caused by free radicals. Free radicals are believed to play a big part in a number of age-related chronic diseases.

From your greens to your sweets, it pays to know which ones give you the best anti-ageing benefits.

Dark chocolates

Dark chocolates contain flavonoids, a group of chemical compounds with antioxidant properties. Flavonoids promote beneficial effects in the cardiovascular system, including decreasing oxidation of bad cholesterol, reducing the risks of blood clots that produce stroke and heart attack, and increasing the immune system. A study in the University of California, San Francisco revealed that small daily doses of flavonoid-rich dark chocolate consumed over a two-week period improved blood vessels’ ability to dilate or expand.

Pomegranates

Pomegranates contain high levels of antioxidants and vitamin C, which helps boost the immune system. What’s more, it is good for the heart and helps reduce the risk of most cancers, including prostate cancer, breast cancer, and lung cancer.

Whole grains

Since there’s no way we can totally eliminate carbohydrates in our diet, we can always switch to whole grains, which are rich in fiber and keep our digestive system regular. Researchers claim that whole grain pasta has three times more antioxidants than enriched or refined varieties. Whole grains have been found to help fight heart disease, colon and breast cancers, diabetes, high blood pressure, and stroke.

Fish

Unlike red meat, fish are low in bad fats and high in protein and is good for the heart. Fish is a very good source of omega-3 fatty acids, calcium and phosphorus, and vitamins such as D and B2, as well as minerals, such as iron, zinc, iodine, magnesium, and potassium. Omega 3 fatty acids are extremely powerful anti-oxidants that can stop the decay of cells and retard the process of ageing at the cellular level.

Yoghurt

Aside from calcium and good bacteria that help prevent osteoporosis and intestinal illnesses, respectively, yoghurt also contains B complex vitamins, vitamins B2, B12, potassium and magnesium. Calcium plays a big role in maintaining bone and teeth health, while B complex vitamins are important in energy metabolism and strengthening of the immune system.

Red wine

Red wine contains resveratrol, an antioxidant that helps reduce bad cholesterol and prevents blood clots. Some studies claim resveratrol actually helps activate genes that slow cellular ageing. The French paradox states that despite having a diet high in rich and creamy foods, the French enjoy a low death rate from cardiovascular diseases. Red wine is a staple in the French diet.

Organic milk

Organic milk comes from cows that are not treated with Bovine Growth Hormone and fed with fresh grass. Although it is more expensive than your regular milk, studies reveal that organic milk contains higher levels of vitamin E, vitamin A and antioxidants, such as Beta-carotene and Alpha tocopherol.

Bok choy

Bok choy is leafy Chinese cabbage that is very low in calories and high in fibers. It is also a very rich source of many vital nutrients, vitamins, minerals and antioxidants. Nutrients in this vegetable were found to reduce the risks of cancers, such as lung, bladder, breast, colon and prostate cancers. It is also good in reducing bad cholesterol levels in the blood.

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By Maripet L. Poso

We owe it to our body to drink enough water. It’s simple. Our body is made up of 70 percent water, and lack of water causes dehydration, which in turn takes a toll on our body, especially our skin. Notice how our skin tends to become dry and flaky when we don’t drink enough water? Water intake not only helps to increase our body’s energy levels and aid in digestion, it is also essential in order to maintain skin moisture.

In the quest for means to slow down ageing, however, alkaline water is gaining recognition. Alkaline water is found to have higher pH than your regular tap water. Higher pH water is believed to be good in helping the body neutralise acid in the blood, speed up metabolism, increase energy level, and yes, slow down the ageing process.

Antioxidant water

We all know that nothing beats a balanced diet to make sure our body gets the right amount of nutrients it needs to stay healthy. As we age, our body needs foods rich in antioxidants to help stave off ageing. However, according to Dr. Hidemitsu Hayashi, Director, Water Institute of Japan, Vitamins C and E or beta-carotenes are “not the best source of free electrons that can block the oxidation of healthy tissue by active oxygen.”

He added that water treated by electrolysis is the best and safe source of free electrons to block the oxidation of normal tissue by free oxygen radicals. He said they believe that reduced water is the best solution because “the reduction potential of water can be dramatically increased over other antioxidants in food or vitamin supplements. The molecule weight of reduced water is low, making it fast acting and able to reach all tissues of the body in a very short time.”1

Some experts say that alkaline ionized water boasts of two strong antioxidant effects.2 One, it has a negative charge which can be calculated in millivolts(mV), which determines the level of Oxygen Reduction Potential (ORP) that the water holds. And two, ionized water contains hydroxyl ions. It is found that the lower the ORP value of the water, the higher its ability to minimise harmful oxidation in the body. On the other hand, the negatively charged hydroxyl ions carry an extra electron that aids the body in neutralising positively charged free-radicals before they can do any harm on healthy cells.

Benefits of alkaline water

Health

The antioxidant properties of alkaline water appeal to health-conscious individuals for various reasons. Aside from helping counteract free radicals that are the culprit for premature ageing, antioxidants help guard our body against many diseases, including cancer.

Alkaline water is also good in helping clean our organs, most especially our colon. Since colon cancer is a silent disease, often we are not aware we have it until it’s too late. Drinking water, especially alkaline water, can help us ensure our colon’s health. Alkaline water can help remove the waste that has been stored in our colon for weeks. With a healthy colon, concerns about constipation, stomach viruses and common illnesses will be diminished. Drinking alkaline water is also beneficial for lubricating joints and muscles and preventing injuries, such as sprains or arthritis.

Beauty

Aside from its cleansing and healing properties, alkaline water is also found to help rejuvenate the skin by keeping it hydrated. Its antioxidant properties help detoxify the skin for a radiant, youthful and glowing look. Some alkaline drinkers even testify that it helped them clear up their skin acne. Aside from helping the body break down fats, drinking alkaline water also helps suppress appetite as it can make you feel full without calories.

Alkaline water has had its share of criticism from medical and scientific sources, questioning its health benefits. Despite these challenges, however, the alkaline water industry continues to do well in the market.

Water, alkalized or not, is good for the body. And if drinking alkaline water promises to give us the maximum health benefits that water brings, then there’s no harm in giving it a try. After all, in our fight against ageing, we need all the help we can get.
1. http://www.ionizers.org/water.html

2. http://ezinearticles.com/?Alkaline-Water-Ionizers—Some-Great-Anti-Aging-Benefits!&id=6413250

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By Ms Karin Clarke

Singaporeans are widely recognised for working long hours. According to The Conference Board, the average worker clocked 2,307 hours in 2009 (or 44 hours per week on average), which makes Singaporeans among the longest working globally.

In this environment, maintaining a healthy lifestyle in the workplace can be a challenge, particularly as many office workers sit at their desk, glued to a computer screen 8 to 10 hours a day, five days a week.

So how can a time-poor office worker stay at their best even when working long hours? The following tips can help you stay more alert and healthier in the workplace.

Start the day well

Make time for breakfast every morning. Replace high-sugar snacks with food that has a low-glycemic index, such as wholemeal bread, fruit or oatmeal. This will give you sustained and adequate energy to kick-start your day.

Take a break

Regardless of whether it’s for15 minutes or an hour lunch break, make it a point to get out of the office. While the Singapore heat isn’t ideal for spending long periods in the open air, even five minutes in sunlight can help boost Vitamin D levels, which promotes optimum health.

Stay hydrated

People tend to forget about drinking water in the middle of a busy working day. An easy way to get around this is to always have a bottle of water at your desk. If it’s within reach at all times, you can avoid dehydration and the associated lack of energy at work.

Don’t sit still

Resist the urge to phone, email or instant message your colleagues. Go talk to them face-to-face. A real conversation breaks up your routine and keeps blood circulating.

Create a healthy office environment

Given the number of hours spent in the office, it pays to have a working environment that supports the health of employees. If your office has more vending machines than fruit bowls, suggest to your manager that a change would be welcomed by staff. Similarly, if there aren’t already measures to encourage exercise activities during lunch, start your own walking club and encourage your colleagues to get involved.

Aim for a work-life balance

Achieving a work-life balance shouldn’t be confined to the realms of flexi-and part time workers. Make an effort to leave work on time at least one night each week and attend a yoga session or go for a run outdoors. Many people continue to be stressed day after day and leaving work on time can help break the cycle.

Keep calm under pressure

Many people experience stress and have, at one time of another, been stressed in the workplace. Living a healthier lifestyle and understanding your body can help you deal with stressful situations – your mind is clearer and your energy is focused on positive solutions rather than negative scenarios.

Exercise at your desk.

Stretching and muscle-strengthening at your desk can be done discreetly. For example, a simple neck stretch can be done by relaxing your shoulders, letting your head roll forward and slowly rotate in a circle. This helps to ease tension in your neck and keeps you calm. Simple exercises stimulate oxygen intake and more oxygen to the brain boosts alertness.

“Simple exercises stimulates oxygen intake and more oxygen to the brain boosts alertness.

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