I will love my health - Health resolutions to kick start 2011 - We honour our massage and hair appointments every month or so religiously, but when it comes to pampering our health, we are rarely as diligent.
In the new year, let's stop taking our health for granted, and honour the following resolutions, too, because they will benefit both you and your loved ones more than great-looking hair can.
I will tip the scales back in my favour
With all the good food out there and our increasingly sedentary lifestyle, it is no wonder we are becoming heftier in size. The latest National Health survey released this year found that one in 10 Singaporeans is obese. And we're not even talking about those who are moderately overweight.
You are considered obese if your Body Mass Index (BMI) is at or above 30, according to WHO. At this range, you are at a high risk of developing such medical conditions as heart disease.
For 2011, tip the (weighing) scales back in your favour by losing some weight with a sensible weight-loss programme. Studies show that even a modest weight loss of five to 10 per cent of your total body weight in obese individuals can bring about health benefits such as improvements in blood sugars and cholesterol.
I will have more home-cooked meals
Eat at home more frequently. That way, you can control what goes into your system and the portion size, which are crucial for weight management.
The recent National Health Survey found that six in 10 Singaporeans eat out regularly - a growing trend that is worrying to nutrition experts.
"Most restaurants serve large portions of food, and to enhance the taste, liberal amount of oil and seasonings are often used. This can contribute to excess calories being converted to fats - leading to obesity and/or diabetes, excess salt can put you at a risk of developing hypertension and cardiovascular disease," warned Ms Nehal Kamdar, senior dietitian at Raffles Hospital.
However, given our hectic lifestyles, eating out is unavoidable. Just remember to opt for healthier options, especially those recommended by the HPB, advised Ms Kamdar.
I will go for regular health checkups (see table)
In Singapore, one in four people aged 18 to 69 years has at least one chronic disease such as diabetes, hypertension or high blood cholesterol, according to the Health Promotion Board (HPB).
"Going for regular health screening at the recommended intervals is one of the ways we can take control of our health. Appropriate health screening can detect disease conditions early, even before there are any signs and symptoms of the condition," said Dr Shyamala Thilagaratnam, director of HPB's healthy ageing division.
The HPB recommends regular screening for conditions such as obesity, diabetes, high blood pressure, high blood cholesterol and lipid disorders. Women are also encouraged to go for regular pap smear and mammogram screenings.
I will learn to draw the line
Know where to draw the line when it comes to gambling, the National Council for Problem Gambling (NCPG) has repeatedly advised. Yet, it seems that more Singaporeans are crossing the line.
In 2007, the Institute of Mental Health (IMH) saw only 88 problem gambling cases. Last year, the figure shot up to 313 cases - a 255-per-cent increase from 2007. If you're one of them, get help to quit and start anew in 2011, urged Dr Tan Hwee Sim, consultant at the National Addictions Management Service (NAMS) at IMH.
"A gambling addiction is more than a character problem, it is in fact a recognised illness," said Dr Tan.
"To start afresh in the new year, it is important for problem gamblers to first accept that they have a gambling problem, acknowledge the negative consequences their gambling has caused, and seek professional help to manage their behaviour."
Resist the urge to try your New Year's luck at the betting tables. Dialling the National Problem Gambling Helpline at 1800 6668 668 will be a safer bet.
I will take deep breaths and stay calm
If 2010 has been a hectic year for you, it's time to learn to calm down. Philips Index for Health and Well-being report, released in Oct, found that 78 per cent of young Singaporeans aged 18 to 24 years experience mild to severe stress.
Psychologist Dr Vanessa San, director of Life Psychology said the findings are not surprising, given the fast-paced lifestyles of young Singaporeans.
"Given that stress may be unavoidable for many, a way to manage it is to adopt a more positive mindset," advised Dr San.
"Start by being aware of any negative thought patterns, and correct them. Identify alternative, more balanced thoughts and reactions. Then, make a conscious effort to apply these new thoughts when similar situations arise."
Dr San also advised getting regular exercise, which has physical and emotional benefits.
"When you exercise, you have to take time away from your work or chores. You are forced to shift your attention away from anxieties about the past and the future, and your focus is on the present and your physical self. Often, the endorphin rush and sense of self-achievement during and after exercise can also be incredibly de-stressing and personally empowering," she said.
I will stub it out
We said it last year, and we'll say it again. Stub it out and start the new year with fresher breath, better skin and a reduced risk of developing cancer, heart disease, blinding eye conditions and infertility.
New research findings have also found that toxic residue from nicotine can linger on surfaces, such as toys, sofas and carpets, after exposure to cigarette smoke. This means that even if you do not light up when your baby is in the same room, potent carcinogens from third hand smoke may still pose a threat to your little one.
Visit www.hpb.gov.sg/smokefree for more information on how to quit.
I will be more socially responsible
Mask up. Wash your hands. See a doctor. Stay at home. When you fall ill, being socially responsible can go a long way in breaking the chain of infection for certain contagious diseases such as flu and hand, foot and mouth disease (HFMD).
HFMD cases have been on the rise. From January to December this year, there were a total of 30,286 cases, compared to just 16,440 cases last year.
"An infectious disease like HFMD is caused by direct or indirect contact of a healthy person with one affected by HFMD. Thus, it is very important to isolate the affected person so that he or she does not pass the infection to someone else," said Dr Sonal Singhal from HPB's Youth Health Division.
I will learn how to give the kiss of life
Most Singaporeans are clueless about basic first aid, said Stephen George De Souza, a senior training instructor at Singapore Red Cross Training Centre.
According to Mr De Souza, time is of the essence during emergency situations such as a heart attack or stroke. Permanent brain damage can also occur within four to six minutes after breathing stops, he explained.
Make learning basic first aid such as performing CPR one of your goals next year. Knowing how to respond during a critical situation can help save a life. ( todayonline.com )
In the new year, let's stop taking our health for granted, and honour the following resolutions, too, because they will benefit both you and your loved ones more than great-looking hair can.
I will tip the scales back in my favour
With all the good food out there and our increasingly sedentary lifestyle, it is no wonder we are becoming heftier in size. The latest National Health survey released this year found that one in 10 Singaporeans is obese. And we're not even talking about those who are moderately overweight.
You are considered obese if your Body Mass Index (BMI) is at or above 30, according to WHO. At this range, you are at a high risk of developing such medical conditions as heart disease.
For 2011, tip the (weighing) scales back in your favour by losing some weight with a sensible weight-loss programme. Studies show that even a modest weight loss of five to 10 per cent of your total body weight in obese individuals can bring about health benefits such as improvements in blood sugars and cholesterol.
I will have more home-cooked meals
Eat at home more frequently. That way, you can control what goes into your system and the portion size, which are crucial for weight management.
The recent National Health Survey found that six in 10 Singaporeans eat out regularly - a growing trend that is worrying to nutrition experts.
"Most restaurants serve large portions of food, and to enhance the taste, liberal amount of oil and seasonings are often used. This can contribute to excess calories being converted to fats - leading to obesity and/or diabetes, excess salt can put you at a risk of developing hypertension and cardiovascular disease," warned Ms Nehal Kamdar, senior dietitian at Raffles Hospital.
However, given our hectic lifestyles, eating out is unavoidable. Just remember to opt for healthier options, especially those recommended by the HPB, advised Ms Kamdar.
I will go for regular health checkups (see table)
In Singapore, one in four people aged 18 to 69 years has at least one chronic disease such as diabetes, hypertension or high blood cholesterol, according to the Health Promotion Board (HPB).
"Going for regular health screening at the recommended intervals is one of the ways we can take control of our health. Appropriate health screening can detect disease conditions early, even before there are any signs and symptoms of the condition," said Dr Shyamala Thilagaratnam, director of HPB's healthy ageing division.
The HPB recommends regular screening for conditions such as obesity, diabetes, high blood pressure, high blood cholesterol and lipid disorders. Women are also encouraged to go for regular pap smear and mammogram screenings.
I will learn to draw the line
Know where to draw the line when it comes to gambling, the National Council for Problem Gambling (NCPG) has repeatedly advised. Yet, it seems that more Singaporeans are crossing the line.
In 2007, the Institute of Mental Health (IMH) saw only 88 problem gambling cases. Last year, the figure shot up to 313 cases - a 255-per-cent increase from 2007. If you're one of them, get help to quit and start anew in 2011, urged Dr Tan Hwee Sim, consultant at the National Addictions Management Service (NAMS) at IMH.
"A gambling addiction is more than a character problem, it is in fact a recognised illness," said Dr Tan.
"To start afresh in the new year, it is important for problem gamblers to first accept that they have a gambling problem, acknowledge the negative consequences their gambling has caused, and seek professional help to manage their behaviour."
Resist the urge to try your New Year's luck at the betting tables. Dialling the National Problem Gambling Helpline at 1800 6668 668 will be a safer bet.
I will take deep breaths and stay calm
If 2010 has been a hectic year for you, it's time to learn to calm down. Philips Index for Health and Well-being report, released in Oct, found that 78 per cent of young Singaporeans aged 18 to 24 years experience mild to severe stress.
Psychologist Dr Vanessa San, director of Life Psychology said the findings are not surprising, given the fast-paced lifestyles of young Singaporeans.
"Given that stress may be unavoidable for many, a way to manage it is to adopt a more positive mindset," advised Dr San.
"Start by being aware of any negative thought patterns, and correct them. Identify alternative, more balanced thoughts and reactions. Then, make a conscious effort to apply these new thoughts when similar situations arise."
Dr San also advised getting regular exercise, which has physical and emotional benefits.
"When you exercise, you have to take time away from your work or chores. You are forced to shift your attention away from anxieties about the past and the future, and your focus is on the present and your physical self. Often, the endorphin rush and sense of self-achievement during and after exercise can also be incredibly de-stressing and personally empowering," she said.
I will stub it out
We said it last year, and we'll say it again. Stub it out and start the new year with fresher breath, better skin and a reduced risk of developing cancer, heart disease, blinding eye conditions and infertility.
New research findings have also found that toxic residue from nicotine can linger on surfaces, such as toys, sofas and carpets, after exposure to cigarette smoke. This means that even if you do not light up when your baby is in the same room, potent carcinogens from third hand smoke may still pose a threat to your little one.
Visit www.hpb.gov.sg/smokefree for more information on how to quit.
I will be more socially responsible
Mask up. Wash your hands. See a doctor. Stay at home. When you fall ill, being socially responsible can go a long way in breaking the chain of infection for certain contagious diseases such as flu and hand, foot and mouth disease (HFMD).
HFMD cases have been on the rise. From January to December this year, there were a total of 30,286 cases, compared to just 16,440 cases last year.
"An infectious disease like HFMD is caused by direct or indirect contact of a healthy person with one affected by HFMD. Thus, it is very important to isolate the affected person so that he or she does not pass the infection to someone else," said Dr Sonal Singhal from HPB's Youth Health Division.
I will learn how to give the kiss of life
Most Singaporeans are clueless about basic first aid, said Stephen George De Souza, a senior training instructor at Singapore Red Cross Training Centre.
According to Mr De Souza, time is of the essence during emergency situations such as a heart attack or stroke. Permanent brain damage can also occur within four to six minutes after breathing stops, he explained.
Make learning basic first aid such as performing CPR one of your goals next year. Knowing how to respond during a critical situation can help save a life. ( todayonline.com )
No comments:
Post a Comment