While there’s plenty of health news that just seems like its designed to scare the pants off us, there’s plenty that we need to pay attention to, too. This update will answer a few questions and give you news that’s relevant to keeping you fit and healthy in Singapore. Check in each month to find new info that could prove super useful!
Our body is our most precious possession, and how we take care of it can determine whether we lead an unfulfilling or memorable life. At Integrative Medical Centre, you can discover more about longevity medicine, an evidencebased medical sub-speciality that focuses on countering the ill effects our bodies face today and in the future. This innovative field can help prevent and manage chronic illnesses such as heart diseases, strokes, cancers and diabetes, and provide activity interventions to enhance mobility. The multidisciplinary clinical professionals and longevity specialists at Integrative Medical Centre can design a unique care plan tailored for your body.
Health Help: Answering readers’ questions
“How can I stay fit and healthy during the festive season?”
December is a month when training and diet fall down our list of priorities, thanks to Christmas parties and other social occasions. Here are five tips to help you maintain results and fight off weight gain. And remember, being healthy doesn’t mean you can’t enjoy yourself; it’s about making the right choices.
#1 The 9/10 rule
This simple rule allows you a degree of flexibility for social events. Out of every 10 meals you eat, make sure nine are “on plan”, while the 10th can be a higher calorie meal or dessert.
#2 Eat smart and choose wisely
When dining out, choose a main course such as steak with sweet potato. This provides a good-quality source of protein and fibre, along with healthy fats and good carbs.
#3 Factor in your alcohol intake
Alcohol consumption can ramp up the calorie counter in December. Choose “lower carb” meals during the day if you’re meeting friends for food and drinks later. This will offset the additional calories and sugar consumed.
#4 Make the right alcohol choices
Did you know that one gram of alcohol contains seven calories? Opting for light beers may seem like a good choice – yet, when they go down too well, you can consume more than expected. Wine may be a better choice, with an average of 120 calories per glass, while white spirits like gin are another lower-calorie option.
#5 Sweat it out
Sweat is your body’s response to elevated temperature. It consists mostly of water, sodium and chloride, so sadly it won’t get rid of toxins from the night before. However, movement burns fuel, which is a great reason to get moving and stay active the next day.
Quick tip: Our main detoxification organ is the liver, which processes toxins from alcohol. To support liver function, take a good multivitamin supplement, drink filtered water and eat lots of cruciferous vegetables, such as cabbage, broccoli and sprouts, along with fruit such as apples and grapefruit.
Raymond Klang, Gym Manager at Ultimate Performance Singapore (U.P.)
#01-01 Manulife Tower, 8 Cross Street
6536 8649 | upfitness.com.sg
Health Help: Answering readers’ questions
“I stay out of the sun and apply sunscreen religiously. Is that enough to protect my skin from melanoma?”
Applying sunscreen and staying out of the sun’s harsh UV rays are just the tip of the iceberg when it comes to safeguarding your skin from melanoma, a type of skin cancer that can develop from pigment-producing cells in the skin. Another essential method? Getting your skin checked regularly, which can literally be a lifesaver.
As a general surgeon with expertise in head and neck surgery, as well as a surgical oncologist specialising in the treatment of skin cancer, I too often see patients who have disregarded warning signs and waited too long before getting medical attention.
Regardless of how many moles you have, a mark that has increased in size or sensitivity, or is itching or bleeding, should be looked at immediately by a dermatologist. This could be a sign of skin cancer, including melanoma. To be safe, it’s best to monitor your skin and see a dermatologist once a year for a health screening. This is the case even if there aren’t any warning signs on your skin.
Dermatologists use dermascopes and have the proper training to know what to look out for. Some even document and scan all your moles to compare the results between annual appointments.
Dr Dennis Lim, general surgeon and surgical oncologist at Dennis Lim Surgery
#11-09 Mount Elizabeth Medical Centre, 3 Mount Elizabeth
6836 5167 | dennislim.com.sg
Canoeing on the Rise
On the heels of Singapore’s fantastic showing at the Asian Games in Hangzhou, where Stephenie Chen clinched silver in the women’s K1 500m and all eight Singapore canoeing athletes qualified for finals, the Singapore Canoe Federation has ushered in a new era. It welcomes new president Nicholas Yap, who takes the reins from Yip Kwan Guan, plus nine new board members. On the agenda? Establishing Singapore as the top canoeing nation in Asia. Also look out for more multidisciplinary paddle clubs popping up, and more schools taking up paddling as a co-curricular activity.
EL readers are no strangers to Bay Aesthetics Clinic for helping to solve skin and beauty concerns. Recently, led by founder Dr Bernard Tan, the team has expanded operations by opening a second clinic, Bay Medical. It offers the same cutting-edge approach to a variety of health screenings and treatments addressing concerns such as weight management, chronic diseases like hypertension and high cholesterol, skin issues, men’s health such as testosterone replacement, hair loss and more – and all at the same convenient Marina Bay Link Mall address.
This article on health news first appeared in our monthly Expat Living magazine. You can purchase a copy or subscribe so you never miss an issue! You can also read more in our Health & Fitness section.