Tips on How to Nurture Your Well-Being Further

Aug 23

In a fast-paced world swarmed with deadlines and rush hours, there is almost no time to keep check of our holistic well-being. Most of us could not afford to bat an eye over our physical, emotional, mental, and spiritual health when we have other things we consider as priorities. What we don’t realize is that each is just equally important. In order for us to function fully and unleash our potentials, we also need to learn to kick it up a notch for our holistic health.

Louise Racine from Thirteen Moons Wellness gives five tips on to how we can step up our overall well-being. When we learn to be open to these things, we also learn to nurture ourselves better.

Stay open to possibilities
To live out our potentials require avenues to hone these passions to their fullest. When opportunities arrive our way, it is best that we continually stay open to doing them as well as learning from them. Even if they are outside our comfort zones, we need to learn how to brave through it. We never know how much we can learn about ourselves even from the simplest possibilities.

Push through fear
We all fear the unknown. If something happens to be completely unfamiliar to us, we instinctively cower away from it. Fear often fuels our resistance in trying out new things but when we manage to push through that barrier, we learn to build courage. We learn to be brave and stand on our own feet. We also gain confidence and a massive sense of self-belief.

Challenge self-imposed limits
All of us have activities we excel at, and activities where, well, we don’t. When we find ourselves not liking a certain activity, most of the times we begin to think we are not capable of doing it and thus find plenty of reasons not to take part in it. However, if we think beyond our self-imposed limitations, it can lead us to be strong.

Balance your brain
Sometimes we just need to challenge our thinking skills and general intellect. Engaging in activities that require the use of both sides of our brain can lead to impressive cognitive results like whole brain thinking, improved physical coordination, increased creativity, and a sharper intuition.

Care for your spiritual health
Spiritual health is often given the least priority compared to the other spheres of one’s well-being. We often overlook how important it is to connect with our selves, knowing what we like and dislike, or even connecting with each other and finding people who interest us or share our passions. Simple activities such as taking a walk in nature or setting aside time during the day for contemplation and prayer fills the heart with gratitude and in turn, makes yourself at ease.

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Simple Ways to Stay Fit and Healthy

Sep 08

 

With the hustle and bustle in the city life in Singapore, staying fit and healthy has become increasingly difficult for the average person who works eight to ten hours a day trying to keep up with ends meet. The lack of time has been the main reason and excuse for person to disregard living a healthy life. However, despite popular notion, it is the little things you do daily that help you live fit and healthy despite living the busy life. With that, here are some tips to help you stay fit and healthy.

Medical-Checkup

Medical Checkups

Getting checked by your doctor does not always have to be frequent and very regular. Monthly or bi-annual checkups are enough for anyone busy enough to find time for a meeting with the doctor. Getting checkups would allow you to get to know more about your current state of health. Knowing how healthy or unhealthy you are is a good start in setting health goals for your self.

 

Get Enough Sleep

Sleep is often disregarded in today’s increasingly busy world. Little do people know that sleep is actually a good way of keeping your self fit and healthy as a good amount of sleep keeps your hormones and metabolism in check. Lack of sleep would often entail a decrease in metabolic activity, cardiovascular health, and memory and motor skills, all of which are important in keeping a fit body.

 

Eating Healthy

It is often said that building a fit body is made in the kitchen and not in the weight room. The most important part of fitness and health is actually what you put into your body. With that, it is important to always know what you’re eating. It is advisable to swap out carbs for whole grain foods such as wheat and oats. For protein sources, always go for lean meat such as chicken breasts, fish, and low-fat cuts of beef.

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Never Skip Breakfast

They don’t say that breakfast is the most important part of the day for nothing. Breakfast is where you get all the nutrition you need to start-up your day. Some people nowadays would skip breakfast in order for them to get to work immediately or earlier. However, lack of nutrition from breakfast would cancel out an early start of work, as you would normally lack the energy and mental performance to be able to start the day properly.

 

Exercise

Some people would skip exercising totally due to the lack of time. However, a 10 to 30 minute exercise already reaps a lot of benefit for total health and fitness. There are plenty of exercises a person can do in such a short amount of time. You can go for a ten-minute high intensity run or you can go for circuit exercises that can be done in shorter than 30 minutes a day. Even short stretching exercises would already yield good results for your heart and muscle.

 

Water

Water composes more than 70% of our bodies. Yet, people would tend to disregard the fact that our body needs a lot of water to function in its optimal state as water functions as the body’s cleanser for the organs and as a hydrating factor for the brain.

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The 6 Reasons for Your Disturbed Sleeping Patterns  

May 06

 

A disturbed sleeping pattern is a common problem among adults and older people. If you happen to be one of those people who often find themselves having the hardest time to sleep at night, you might also be guilty of doing these things:

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  1. Sleeping with Pillows That Are Either Too Fat or Too Flat

Your head pillow should be thick enough to provide just the right support for your neck to maintain a neutral position while sleeping. A pillow that’s too fat or too flat can cause stiff neck when you wake up the next day.

  1. Sleeping with Blue Lights On

Whether it’s from your phone, tablet, laptop, or TV, any blue light that illuminates the room can make falling asleep difficult for you. Once you get in bed, try not to use your phone or your laptop—or better yet turn off all your electronics—for a good night’s sleep.

  1. Sleeping On a Dirty Mattress

It is advisable to have your mattress aired out at least once a month to get rid of dust and bacteria caused by dust mites and molds. These can cause allergies that keep you awake at night. If it has been a long while since you last remembered when your mattress was last replaced, now is the best time to get a new one.

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  1. Taking Long Day Naps

Napping too much during the day is not helpful in sustaining a good sleeping pattern. A nap should be no longer than 20 minutes and should only be done no later than three in the afternoon.

  1. Constantly Checking the Time

If you keep checking the clock and worrying about how much time you have left to sleep, it would make sleeping more difficult for you. Before getting to bed, just make sure to set your alarm clock so you wake up at the right time the next day.

  1. Lack of Exercise

Regular exercise is believed to improve a person’s quality of sleep. However, it’s not advisable to do exercises three to four hours before going to bed.

Getting back into a healthy sleeping pattern isn’t that difficult. However, you really have to be dedicated with it to make sure it works and you get the most revitalizing sleep that will energize you the next day.

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8 Foods That Causes a Bloated Tummy  

Apr 24

Having a bloated tummy isn’t just reserved for most Singaporean women during that time of the month. Sometimes it’s actually the foods that we eat that causes that full, and gassy feeling. To help you prevent bloating, here is a list of foods that may be contributing to your bloated belly.

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  1. Apples and Pears. Each of these fruits contain around five grams of fibre, which makes them an excellent source of soluble fibre, but can wreak havoc for people with sensitive bellies. However, don’t completely avoid these fruits. Just consume a quarter or a half of these fruits so that you still get to enjoy their flavour without getting a bloated tummy.

 

  1. Dairy Products. Lactose intolerance usually ranges from mild to severe, and gas is known as one of its common symptoms. If you think you’re experiencing this condition, then limit the amount of dairy products that you consume. If it helps, then opt drinking lactose-free milk, or taking Lactaid pills to aid your body in digesting milk products.

 

  1. Beans. This fruit is rich in oligosaccharide, a sugar that isn’t normally digested by the body. But there’s no need to completely avoid beans, just eat small amounts of it along with other digestible whole grains like quinoa or rice to help your body get used to eating them.

 

  1. Asparagus, Broccoli and Cabbage. Their odoriferous outcome is the reason why these veggies are usually avoided. The gassy feeling caused by these veggies is brought by raffinose, another type of sugar that our bodies don’t normally digest. Sadly, there’s nothing that you can about the gas they produce, but consuming them moderately will help in preventing a bloated tummy afterward.

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  1. Salty Foods. Although sodium doesn’t directly cause gas, it can definitely make you retain some water. To avoid this, cut back on your salty foods consumption, and practice reading the labels of the foods that you purchase. Also, make sure that you don’t exceed 2,300 mg salt intake each day.

 

  1. Fatty Foods. We all know that fat is a main culprit in slowing down our digestion, which gives food more time to ferment while increasing the sensation of fullness.

 

  1. Chewing Gum and Hard Candies. Every time you suck or chew on these, you usually end up swallowing more air. Also, consuming candies that contain artificial sweeteners usually leads to gastrointestinal issues.

 

  1. Carbonated drinks. Carbonated drinks like beer and soda is one of the main culprits for a bloated belly as they release carbon dioxide that eventually leads to bloating. Replace these drinks with water or juice to avoid getting a bloated belly.

Like in other things, moderation is the key to effectively avoid getting a bloated tummy. So, consume these foods in moderation, and enjoy a gas-free tummy.

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How an Alkaline Water Ionizer Works?

Apr 07

A growing number of people in Singapore have been turning to water ionizers as their source of healthier water. Many of these users have reported that ionizing their water changed their lives for the better—a lot better, thanks to the antioxidants that help fight free radicals and early signs of aging.

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How It Works?

1. Water Filtration

This step is very important in ensuring that you’re getting the cleanest and healthiest alkaline water. It is in this phase that many water ionizing brands fall short.

Perhaps, you already know that water ionizers aren’t cheap. Therefore, when you buy one, you want to make the most out of it and make sure it will do what it promises to provide. When pouring water into an ionizing machine, the water goes through a water filter first where toxins and contaminants are sifted out before it goes further down the machine and undergo ionization.

2. Water Ionization

After removing the contaminants in the water, the next phase is the ionization, where the water is processed by electrolysis. This means that the water straight from the water filter is separated into two streams when it is run over electrically charged plates. One stream is rich in hydrogen ions and is called acidic, while the other one is rich in hydroxyl ions and is called alkaline.

When an electrical current is run through the two plates, the ionization is enhanced. As the power becomes stronger, the ionization also increases.

Balanced pH for Optimal Health

Water straight from the faucet is typically neutral or just slightly alkaline. If it’s acidic, water suppliers usually add lye to tip the pH scale towards the alkaline side and prevent leaching of metal components from the pipes that transport it to homes.
As mentioned, an ionizing machine like h2o alkaline water ionizer from Singapore divides the filtered water into two streams. The pH of the water in the alkaline side ranges from eight to 11; while the water on the acidic side, which can be used as cleaner and antibacterial wash, the pH level ranges from six to three.

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Antioxidant Property

The antioxidant level of a liquid is measured in Oxidation Reduction Potential, or more popularly known as ORP. When ORP is positive (+), it’s oxidizing, decaying, and aging; when it’s negative (-), it’s reducing and a good antioxidant. An ionizing machine produces both kinds of liquid. The alkaline is reducing or the antioxidant one and the acidic is the oxidizing one.

Tap water typically has an ORP of +200 or higher, depending on the chlorine content and other properties. Also, bottled waters mostly have +ORP. Alkaline water is said to be the safest water to drink because it has negative ORP level.

The Bottom Line

After a series of processes that happens inside an ionizing machine, the water that comes out from it becomes alkaline and with a reduced molecular composition that will aid better penetration of minerals into the cells and tissues of human body. The alkaline water has the ability to donate electrons and serve as a powerful antioxidant that will keep the body’s foundation strong and intact.

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All water ionizers available in Singapore create the same health-beneficial alterations to regular tap water with slight quantitative differences, depending mainly on the technology used. The major difference, however, is on the ability of the internal water filter to remove contaminants. Most ionizers do a great job in removing chlorine, but only a few can fully eradicate other common contaminants and toxins.

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Foods for Brainpower

Feb 27

You are what you eat. You have to believe that. If you eat unhealthy foods, your health will be poor and it will show. If you eat healthy foods, your life will be more vibrant and happy. Your life will be vibrant and happy that others might envy you. With that being said, you have to be careful of what you eat especially if you are concerned about your physical and mental health.

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There are many foods here in Singapore and you can indulge whenever you want. However, if you want mental acuity, you have to be specific. You have to know that the brain, like your heart and other internal organs, needs nutrients for proper functioning. You have the responsibility to keep your grey matter healthy. Here are some foods that you should particularly take to be able to satisfy your grey matter:

  • Whole grains: Your brain needs energy so it can function properly. If you have problems with concentration, you need to know that it has something to do with adequate and steady supply of energy. You need a supply of energy (in the form of glucose) so you can concentrate. It so happen that whole grains contain glucose that can help you through the day.
  • Oily fish: Your brain needs Essential Fatty Acids (EFA) and it can only be obtained through diet. The most effective EFA is omega-3 and it can be found in oily fishes.
  • Blueberries: According to a study of the Tufts University in Unite States, blueberries can help improve memory. Blueberries are widely available so there is no excuse not to have it.
  • Tomatoes: Tomatoes are powerful antioxidants that can protect the body against free radical which can damage the cells. If the cells are damage, it will lead to the development of dementia.

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  • B vitamins: B vitamins like B6, B12 and folic acid are popular for its property to reduce homocysteine levels. Homocysteine is linked with cognitive impairment. Knowing this, you have to take B vitamins to reduce cognitive impairment.
  • Pumpkin seeds: Your brain also needs zinc. Zinc is an essential element in enhancing your memory as well as thinking skills. Pumpkin seeds contain zinc.
  • Broccoli: You can also consider broccoli. Broccoli contains vitamin K which is known to augment cognitive function.
  • Nuts: The most famous brain food is the nut. It is true that nuts contain vitamin E that can avert cognitive decline.

If you are serious about brainpower, you have to consider the foods mentioned above. If you want, you can consult a health expert to help you with your journey. Good thing there are many health experts here in Singapore and you only need to consult one.

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