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 monthly update will answer a few questions and give you news that’s relevant to keeping you fit and healthy in Singapore.
Go With The Flow
From uncomfortable cramping to surprise leakage, menstrual periods can be a real pain – not to mention a detriment to the environment. To help with your period problems, Refined offers a range of naturally derived women’s hygiene and period care products. Designed with convenience and comfort in mind, the female founded brand’s everyday panty liners and sanitary pads are silky soft and ultra-absorbent, and made from organic bamboo that’s both antibacterial and sustainable. They’ve even got leak-proof period underwear that’s been shown to absorb as much as four regular tampons – minus the monthly waste!
And, if you want to be completely period ready (and kind to the planet), you’ll want to have some Therma Therapy Patches on hand for comforting cramp relief. Using thermal heat and natural herb extracts, the eco-friendly adhesive patches work naturally under clothes so that you can get on with your day without any drama.
Find out more about Refined’s products and subscription bundles at refined.sg.
Health Help: What’s the difference between a strain and a sprain?
Dr Daniel Phang, pain management physician
Strains and sprains are two of the most common sports injuries. While they are both characterised as the tearing or overstretching of the soft tissues in and around the joints, strains and sprains are actually different.
A strain is a painful injury that occurs when a tendon is overstretched and torn. This may cause pain or tenderness, bruising, swelling, muscle weakness, cramping or muscle spasms and limited movement in the affected area.
Acute strains are often caused by a single event such as excessive running, throwing or jumping, accidentally falling or slipping, and using poor body mechanics when lifting heavy objects, whereas chronic strains gradually develop over time. They are typically caused by playing sports or engaging in activities that involve repetitive movements such as running, tennis and rowing.
A sprain is similar to a strain, only it involves the overstretching and tearing of a ligament, not a tendon. It usually feels like a popping sensation and is often caused by twisting or pivoting suddenly, running or walking on uneven surfaces, falling awkwardly and playing racquet or contact sports. Symptoms of a sprain may include pain, bruising, swelling, limited movement around the affected area and an inability to put weight on it.
Affinity Pain Clinic | #17-16 Mount Elizabeth Hospital, 3 Mount Elizabeth | 6429 1335 | affinitypain.com
Health Help: Is high-intensity cardio exercise good for heart health? How much is too much?
Dr Saurabh Rastogi, senior consultant interventional cardiologist
Research has shown that high-intensity interval training (HIIT) has proven to burn more calories and achieve a better level of fitness and metabolic function compared to moderate-intensity constant exercise. However, this research must be taken with a pinch of salt, given the challenges in conducting these studies.
The biggest attraction for HIIT is that people describe the workouts as “motivating” and “entertaining”. Because HIIT takes less time than a standard workout, it gets incorporated more easily into people’s routines, and the heart health benefits of exercise start to show. These benefits may include weight loss, lowered blood pressure, improved blood sugar and cholesterol, and decreased inflammation. Therefore, high-intensity exercise can significantly improve heart health.
As for how much HIIT is too much, it really depends on the individual. In people with underlying heart disease, HIIT can increase risk of sudden cardiac death – hence the importance of being evaluated by a cardiologist prior to considering HIIT. Some studies have also suggested prolonged strenuous exercise can increase risk of atrial fibrillation, though the long-term risk is small. All in all, despite concerns about high-intensity exercise, there is not much reason for a healthy person to worry. The key is to gradually push the boundaries of your fitness and seek care if you notice concerning symptoms.
Nobel Heart Centre | #02-37 Gleneagles Hospital Annexe Block, 6A Napier Road | 6990 4570 | nobelmedicalgroup.com
The Gym Space of Your Dreams!
If you prefer exercising without other eyes in the room, or simply want to work out in peace, you’ll love MyGymLab. This new pay-as-you-go fitness experience lets app-users book private gym “lab” spaces with full access to commercial-grade equipment, technologyassisted machines, dumbbells, kettlebells and AI mirrors with over 300 guided workouts to choose from and real-time feedback capabilities. And, since the lab is 100 percent yours for the time-slot booked, you won’t have to worry about any onlookers or queuing for the Smith machine.
The best part is, you’ll get all these perks without breaking the bank! Rates start from just $7 per 30-minute session, and you can even bring a workout buddy free of charge!
Currently, labs can be booked 24/7 at three locations (Beauty World Centre, Siglap Centre and Roxy Square), though you can expect 12 more outlets to open by the end of the year.
Find out more at mygymlab.com.
Don’t Wait Until January!
Just because the holidays are approaching doesn’t mean you’re justified in putting your health on the backburner until the New Year. In fact, resolving to get your health back on track before the holidays will set you up for a better start to 2023, and help stop festive weight gain right in its tracks, says the team at Athleaders, which pairs personalised workouts and nutrition coaching with the convenience of coming to the client. Focused on more than just the “here and now”, Athleaders takes a holistic approach to health and fitness, helping clients to build healthier habits that can be maintained long-term.
To find out more about how Athleaders’ certified personal trainers and nutritionists can help you reach your goals, WhatsApp 9890 7224 or visit athleaders.co.
Psst – EL readers can get a special 50-percent-off trial discount with the code “EL2022” (valid until 31 December 2022)
Give it a Tri
Back for its 28th edition after a two-year hiatus, the Laguna Phuket Triathlon is happening this month on 20 November. As one of the longest-running established triathlons in Asia, the race consists of a 1.8km swim in the Andaman Sea and a freshwater lagoon, a 50km bike course, and a 12km run around the Laguna Phuket resort and local island communities.
For more information and to register, visit lagunaphukettri.com.
Health Help: What should I do about blocked breast ducts while breastfeeding, and when should I see a doctor about it?
Blocked ducts occur when a breast duct is not emptying well. They tend to arise when you miss a feed or did not empty the breast completely. You might find that a painful breast lump appears within the day and radiates out from the nipple area. A warm compress and regular massaging and emptying can help to unblock the duct.
If left untreated, blocked milk ducts can progress into mastitis, an inflammation of the breast tissue that can turn into an infection. Symptoms of mastitis include redness on the skin, fever and chills. At this point, it’s important to see a doctor in case antibiotic therapy is necessary. Seeing a doctor is also an opportunity to exclude the formation of a breast abscess, which needs surgical intervention. Also, always be on the alert if there is a painless breast lump that persists even after the breasts are well emptied. Check with your doctor if you are unsure.
To help minimise blocked ducts in the first place, avoid external pressure on the breasts, especially wearing a tight sports bra or lying on your chest.
Dr Georgette Chan | #11-09 Mount Elizabeth Medical Centre, 3 Mount Elizabeth | 6836 5167 | georgettechan.com.sg
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