While there’s plenty of fitness and health news that just seem like they’re designed to scare the pants off us, there’s also plenty that we need to pay attention to. Our monthly health hub in print and online will answer a few questions and give you health news that’s relevant to keeping you fit and healthy.
Health Help: What causes a hernia and how painful is it?
A hernia occurs when there is a relatively weak spot in the fascia surrounding our internal organs. We have three relatively weak spots: one in each groin (known as the inguinal canals) and one at the belly button, where the umbilical cord used to be attached. Other weak spots can develop after a surgery if the fascial wound doesn’t heal properly. This is known as an incisional hernia. Most herniae are identified when a reducible lump appears, especially during straining or coughing. This lump typically disappears when lying down.
Usually, a hernia isn’t painful, though those with an inguinal (or groin) hernia may experience a sense of discomfort or a draggy sensation in the groin area. Some patients do feel pain, which improves when the hernia is reduced. However, if there is continuous, progressively worsening pain together with a previously reducible lump that is now not reducible, strangulation may have occurred. This is an urgent situation.
-Dr Sujit Singh Gill, Consultant Vascular and General Surgeon at The Vascular & General Surgery Centre
#18-05 Paragon Medical Suites, 290 Orchard Road
6736 2302 | tvgsc.sg | enquiry@tvgsc.sg
Health Help: How can I avoid gaining weight this holiday season?
The holiday season is full of delicious, calorie-packed foods, and it’s easy for discipline and consistency to slip. But enjoying yourself doesn’t have to mean abandoning healthy habits. Here are some nutrition tips to stay on track and still celebrate fully:
#1 Start with a power breakfast
Set the tone for the day with a highprotein breakfast with healthy fats, such as a spinach and tomato omelette or poached eggs and avocado. Skipping breakfast to save calories can actually backfire, disrupting blood sugar and energy levels and making you more likely to overeat later.
#2 Prioritise nutrient-rich foods
You can make small tweaks to your Christmas dinner without sacrificing taste or enjoyment. Load your plate with veggies and a serving of lean protein, while keeping the trimmings, like stuffing or gravy, in check.
#3 Indulge wisely
It’s one thing eating a little too much Christmas pudding, but another if you’re following it up with a trip to McDonald’s. Choose holiday-only treats over everyday indulgences. Of course, you still need to exercise a little portion control!
#4 Beat cravings
Amino acids such as glycine and glutamine can help with sugar cravings and balance blood sugar levels. Brushing your teeth is another quick trick to stop cravings in their tracks. And if cravings persist, get moving – a quick walk or jog can do wonders to keep them at bay.
-Raymond Kiang, Gym Manager at Ultimate Performance Singapore (U.P. Fitness)
• Ground Floor, Manulife Tower, 8 Cross Street
• #B1-00 International Building, 360 Orchard Road
6536 8649 ultimateperformance.com/sg
Health Help: Injuries like ankle sprains can happen more easily than we might expect – especially during the busy holiday season. How can we prevent and treat them?
Ankle sprains occur primarily because the lower limb is unable to protect itself at the moment of injury due to:
• delayed reflexes of the correcting muscles of the ankle usually made worse by muscle fatigue;
• tendency of a sprain to occur from a challenging terrain;
• poor footwear not suited for the terrain that is being walked on; or
• pre-existing issues such as where the ankle ligaments or ankle shape predisposes a patient to frequent ankle sprains.
As such, ankle sprains can be prevented by the following:
Training: Training helps build up muscle strength and prevents muscle fatigue that can often occur while travelling. It’s therefore good to include plyometric exercises, strengthening and balance and coordination drills in exercise routines.
Regular breaks: Planning and taking regular breaks from walking during a trip helps prevent over-strain.
The right footwear: Choosing proper footwear for the terrain that we are travelling on can go a long way. Generally, comfortable jogging shoes with a rocker bottom profile, firm insoles and a good grip help in securing your foot and ankle in most terrains.
Visit your foot and ankle specialist: Finally, visit a foot and ankle specialist if you’re experiencing recurring foot sprains or pains for proper footwear assessment, physiotherapy exercises, injection supplementation and as a last resort, the latest minimally invasive surgical techniques to resolve your pains effectively.
In the unfortunate instance that you do have an ankle sprain, do practice the RICE (rest, ice, compress, elevate) steps to relieve the pain and consult a foot and ankle specialist to ensure there are no hidden fractures or ligament tears.
– Dr Ananda Vella, CEO and Orthopaedic Surgeon at Orthocare – Orthopaedic and Sports Medicine
• #05-48 Mount Elizabeth Novena Specialist Centre, 38 Irrawaddy Road
• #15-12 Connexion Farrer Park Medical Centre, 1 Farrer Park Station Road
• #02-05 Parkway East Medical Centre, 319 Joo Chiat Place
9772 0527 | orthocare.com.sg | IG @dranandavella
New Diabetic Foot Care Service
Healthway Medical Group has recently launched its new diabetic foot care service, Nobel Diabetic Foot Care. Developed by a multidisciplinary team of orthopaedic surgeons and podiatrists, this comprehensive service offers patients a chance to receive comprehensive and holistic treatment – from thorough assessments to all-in-one appointments and coordinated care – delivered by the multidisciplinary in-house team all under one roof. This aims to save time, reduce delays and enhance the overall wellbeing of diabetic patients by effectively managing their foot conditions.
Find out more at nobelmedicalgroup.com/diabetic-foot-care.
This health hub of fitness and health news first appeared in our monthly Expat Living magazine. You can purchase a copy or subscribe so you never miss an issue! Or head over to our Health & Fitness section for lots of great full-length features.
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