Most people think they are very healthy just because they are not sick. But what's so big deal about BMI and obese?
If you have a choice, would you rather be alert and healthy or tired all the time? Do you want to be able to swing into any dresses you want, or choose only the dresses that can fit you?
Do you want to enjoy old age, or do you want to be aching all over and breathless during old age? You, and everyone, have a choice.
There are a few things we can do to assess our health conditions. It can be used as a guide and I have found it to be quite accurate.
(1) BMI (Body Mass Index)
(According to WHO/ Minstry of health Guideline ( Singapore 2005)
Below 18.4 - Underweight
18.5 to 22.9 - Healthy
23 to 27.4 - Midly overweight
Above 27.5 - Very overweight, obese
Calculation : Weight (kg)/ {Height (m) X Height (m)}
This is not for calculation only, it just means do something about it!
(2) WHR (Waist Hip Ratio)
The healthy range is between 0.75 to 0.85
If it is too high, there are more fats gathered at your waist area which is nearer to your vital organs such as your heart. You are more prone to diseases such as heart diseases, high blood pressure, diabetes, breathing trouble, and sleep disorders.
So what can you do? Just little steps in your daily routine can help you to work towards your goal.
Thursday, 24 November 2011
Friday, 18 November 2011
Simple tips to treat diabetes
There is no "diabetic diet". That is the diet that everyone should take in the first place. Unfortunately, our diet has changed so much because of changes to lifestyle and advertisements. Everyone wants everything "fast" and "value for money".
If you understand why Diabetes happen in the first place. You will know how to prevent and improve it. Simple tips to improve your diabetic condition
1) Eat brown rice and not white rice. Brown rice is a great source of phytonutrients. In addition, it does not result in high rise in blood sugar but allow a more gradual rise in blood sugar and insulin levels.
2) Take more servings of fruits and leafy vegetables (eg half the plate) and carbohydrates and proteins should be just one quarter of your plate each.
3) Take smaller meals but healthy snacks in between eg a fruit or nuts.
4) Keep regular meals and avoid late and heavy dinners. Heavy dinners after eight are the the worst!
5) Exercise even if it means brisk walking for 30 minutes a day. It can work wonders.
This is a good read. Not only does she walk the talk, but she doesnt just prescribed the solution to her patients. She educates them!
If you understand why Diabetes happen in the first place. You will know how to prevent and improve it. Simple tips to improve your diabetic condition
1) Eat brown rice and not white rice. Brown rice is a great source of phytonutrients. In addition, it does not result in high rise in blood sugar but allow a more gradual rise in blood sugar and insulin levels.
2) Take more servings of fruits and leafy vegetables (eg half the plate) and carbohydrates and proteins should be just one quarter of your plate each.
3) Take smaller meals but healthy snacks in between eg a fruit or nuts.
4) Keep regular meals and avoid late and heavy dinners. Heavy dinners after eight are the the worst!
5) Exercise even if it means brisk walking for 30 minutes a day. It can work wonders.
This is a good read. Not only does she walk the talk, but she doesnt just prescribed the solution to her patients. She educates them!
Thursday, 17 November 2011
Diabetes is ranked #7 in terms of the principal causes of deaths in Singapore
As of 2007, diabetes is ranked #7 in terms of the principal causes of deaths in Singapore.
(http://www.moh.gov.sg).
But I do not see any major changes in terms of diet and lifestyle of some of the diabetic patients, my dad, for one. What are the possible reasons why that is so?
They don't believe that it can be improved? They are not aware of the consequences of diabetes? They feel that the medications prescibed by the doctor is sufficient? They dont think that the condition can be improved? They are not sure what they can do to improve it?
What is Diabetes?
Diabetes is a result of the lack of insulin/ ineffective use of insulin, resulting in the sugar staying in the blood. The blood sugar balance is critical for the body to function normally including the osmosis of nutrients into the cells. As a result of this, the cells are starved of glucose and keep sending signals of food shortages to the brain.
Hence symptoms of diabetes include increased thirst, frequent urination, frequent/ extreme hunger despite eating a lot, unexplained weight loss and constant fatigue.
In addition, the body has to turn to fats as energy source, if fats is not broken down completely, there will be a build up of ketones which will alter teh blood chemistry further and make it acidic.
So what are the consequences of Diabetes?
If the condition is not managed properly, diabetic patient may have sores that take ages to heal, and their limbs may be amputated subsequently, frequent infections such as gum, skin, vaginal or bladder infections.
When the body is starving of food, the first organ to shut down will be the eyes. Hence serious cases of diabetes will lead to blindness. Some diabetic patients will also end up with major complications such as cardiovascular diseasee, kidney problems, high blood pressure, gangrene, damage to blood vessels and nervous system.
What are the causes of Diabetes?
1) Late and heavy dinners
2) Irregular meal times including over-eating or skipping a meal.
3) Overburdening the body with high fats, high calories, high sugar diet.
4) Eating more than your body requirements and lack of exercise.
Our body has a natural rhythm. It is not made of metal and is not a machine. If we want it to work for us, we have to take care of it, and not abuse it. The organs undergo tremendous pressure when it has to cope with extreme changes and irregular diet.
(http://www.moh.gov.sg).
But I do not see any major changes in terms of diet and lifestyle of some of the diabetic patients, my dad, for one. What are the possible reasons why that is so?
They don't believe that it can be improved? They are not aware of the consequences of diabetes? They feel that the medications prescibed by the doctor is sufficient? They dont think that the condition can be improved? They are not sure what they can do to improve it?
What is Diabetes?
Diabetes is a result of the lack of insulin/ ineffective use of insulin, resulting in the sugar staying in the blood. The blood sugar balance is critical for the body to function normally including the osmosis of nutrients into the cells. As a result of this, the cells are starved of glucose and keep sending signals of food shortages to the brain.
Hence symptoms of diabetes include increased thirst, frequent urination, frequent/ extreme hunger despite eating a lot, unexplained weight loss and constant fatigue.
In addition, the body has to turn to fats as energy source, if fats is not broken down completely, there will be a build up of ketones which will alter teh blood chemistry further and make it acidic.
So what are the consequences of Diabetes?
If the condition is not managed properly, diabetic patient may have sores that take ages to heal, and their limbs may be amputated subsequently, frequent infections such as gum, skin, vaginal or bladder infections.
When the body is starving of food, the first organ to shut down will be the eyes. Hence serious cases of diabetes will lead to blindness. Some diabetic patients will also end up with major complications such as cardiovascular diseasee, kidney problems, high blood pressure, gangrene, damage to blood vessels and nervous system.
What are the causes of Diabetes?
1) Late and heavy dinners
2) Irregular meal times including over-eating or skipping a meal.
3) Overburdening the body with high fats, high calories, high sugar diet.
4) Eating more than your body requirements and lack of exercise.
Our body has a natural rhythm. It is not made of metal and is not a machine. If we want it to work for us, we have to take care of it, and not abuse it. The organs undergo tremendous pressure when it has to cope with extreme changes and irregular diet.
Tuesday, 15 November 2011
Water of Life
Water - the most basic and most important source to good health. Some people drink only when they are thirsty. Some people drink coffee, tea, juices, soda but not water. And that's not including the debate whether the water is suitable to sustain good health.
Are you drinking enough water?
水 - 健康最基本和最重要的因素。一般人都是在口渴时，才想到喝水。有些人觉得喝咖啡，喝茶，喝果汁，喝苏打水，就是喝水。而且我们居住环境的水， 真的能维持良好的健康吗？
你每天喝的水足够吗？
Are you drinking enough water?
水 - 健康最基本和最重要的因素。一般人都是在口渴时，才想到喝水。有些人觉得喝咖啡，喝茶，喝果汁，喝苏打水，就是喝水。而且我们居住环境的水， 真的能维持良好的健康吗？
你每天喝的水足够吗？
Tuesday, 9 August 2011
How to get rid of constipation
Constipation was my constant nemesis since young and I was always looking for remedies. I tried a particular brand of milk as someone mentioned that that helped and had me running to the bathroom for hours on row. I was keen to try anything that worked. Hence I was always ended up having either serious constipation or serious gastric problems after going to the toilets too often.
My constipation became worse when I started working. Rushing to work when I woke up, busy with work when I was in the office, busy with dinner and TV when I got home. My life timetable does not include bathroom breaks. My longest record was going without my bowel movement for two weeks. It became my routine and I did not pay much attention as I could still eat, sleep and walk. I was alarmed only when I began to have skin problems and finally, I do not even had the energy to get the stools out. I am glad that I did not develop any serious colon-related diseases.
Constipation is not something to be taken lightly. The colon can be a breeding ground for parasites and affect our absorption and immunity. The solution is simple. We just need to be aware.
1) Avoid sugary diet and eat lots of fibre. Fibre found in brown rice and vegetables act as brush which sweeps our colon, whereas sugar just lumps everything together and is a favorite breeding place for bacteria.
2) Drink sufficient water. It is too late if you drink only when you are thirsty.
3) Take good probiotics regularly to support the good bacteria in our colon. We need them to fight the enemy!
4) Include good prebiotics into your diet.
5) Devote some time for the bowels each day. Give yourself some time to relax and listen to your body.
6) Do a colon cleanse on a regular basis to help keep the muscle tone.
My constipation became worse when I started working. Rushing to work when I woke up, busy with work when I was in the office, busy with dinner and TV when I got home. My life timetable does not include bathroom breaks. My longest record was going without my bowel movement for two weeks. It became my routine and I did not pay much attention as I could still eat, sleep and walk. I was alarmed only when I began to have skin problems and finally, I do not even had the energy to get the stools out. I am glad that I did not develop any serious colon-related diseases.
Constipation is not something to be taken lightly. The colon can be a breeding ground for parasites and affect our absorption and immunity. The solution is simple. We just need to be aware.
1) Avoid sugary diet and eat lots of fibre. Fibre found in brown rice and vegetables act as brush which sweeps our colon, whereas sugar just lumps everything together and is a favorite breeding place for bacteria.
2) Drink sufficient water. It is too late if you drink only when you are thirsty.
3) Take good probiotics regularly to support the good bacteria in our colon. We need them to fight the enemy!
4) Include good prebiotics into your diet.
5) Devote some time for the bowels each day. Give yourself some time to relax and listen to your body.
6) Do a colon cleanse on a regular basis to help keep the muscle tone.
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