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A FIRE extinguisher can be used to put out a small fire, and can be the first line of defence against one in the home.

The most common types of fire extinguishers use water, dry powder or carbon dioxide.

Dry power extinguishers are suitable for all types of fires, and recommended for home usage.

Water fires extinguishers are suitable for fires arising from combustible materials like paper, wood, cloth or plastic.

Don’t use them to put out oil fires as they will cause the fire to spread.

Also don’t use them to put out electrical fires due to the risk of electrocution.

Carbon dioxide extinguishers are suitable for flammable liquids and electrical fires.

When using a fire extinguisher:

Hold the extinguisher in an upright position and pull out the safety pin.

Aim the nozzle at the base of the fire.  Keep a distance of about 1m to 1.5m.

Squeeze the lever above the handle of the extinguisher.

Use a sweeping movement aimed at the base of the fire to extinguish it.

After you have extinguished the fire, open all the doors and windows to ventilate the area.

This is an extract from The New Paper May 25, 2012.

Source: Website of the National Fire and Civil Emergency Preparedness Council

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·       

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·        Not panic.

·        Get everyone out of the house immediately.

·        Fight the fire only when it is small.  Do so only if you can put it out, without endangering yourself or others.

·        Close all doors behind you as you leave the house to contain the fire.

·        Alert your neighbours of the fire.  Shout and pound on the doors as you make your escape.

·        Call 995 and report the fire to the Singapore Civil Defence Force.

·        Take the stairs and not the lift.

·        Do not re-enter the building for any reason.

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This is an extract from The New Paper May 25, 2012.

Source:  Website of the National Fire and Civil Emergency Preparedness Council

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Saltwater crocodiles are the most common species of crocodiles sighted in Singapore.

Also known as estuarine crocodiles, they can be found throughout South-east Asia.

Since they are nocturnal and can remain submerged in the water, they are difficult to spot.

If you ever spot a crocodile in the water, your best option is to get out of the water and head to shore immediately.

Should you encounter one on land, you are advised to remain calm, stay away and not disturb it, advised by an AVA spokesman.

Even though their diet consists mainly of fish, they will eat anything as they are carnivorous animals and they will bite.

This is an extract article from The New Paper may 26, 2012.

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Late Michael Jackson's music video - You Are Not Alone. My friend posted this video on my Facebook just to let me know that I am not alone. I posted it here to remind myself that I have friends with me and I am not alone.

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Korean Girls' Generation latest album - Twinkle.

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Mavis Fan (范曉萱) Mavis(范曉萱) in 2012 alone produced an album, this work is called: Miss DD, which is a Mother's Day gift for her mom.

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Wow!!! Fann Wong has been captivating our local hearts for 30 years since 1982.

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Wow!!! This is amazing... This bird talks.. It speaks Chinese and Korean.

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by Eveline Gan

When it comes to staying healthy, most people probably think about changing their lifestyles to prevent diseases such as diabetes, heart disease or cancer. Seldom do we think much about our bones. However, did you know that thinning bones are a silent killer, especially in older adults?

It is estimated that one in three women over the age of 50 will suffer a fracture caused by osteoporosis, also known as brittle bone disease, at some point in their lives, said Dr Kevin Lee, Singapore Medical Group's Medical Director of Centre for Joint and Cartilage Surgery.

In Singapore, the number of osteoporotic hip fractures has increased five-fold in women over the age of 50 since the 1960s.

In fact, Dr Lim Yeow Wai, specialist in orthopaedic surgery at Raffles Hospital, noted that hip fractures are eight times more prevalent than breast cancer among Singapore women. What's all the fuss about a fracture, you think? Well, think again. Read on and rethink any misconceptions you may have on thinning bones.

Myth 1: It's just a hip fracture. You won't die from broken bones.

Hip fractures as a result of osteoporosis should not to be taken lightly, said Dr Lim. A study conducted by Dr Lim showed that in Singapore, one in four patients with hip fractures do not survive beyond two years from their fall. For those who do survive, one in four are either bedbound or in a wheelchair because of the fracture.

According to Dr Lim, osteoporosis is akin to a silent killer as there is often no symptom until a fracture occurs.

Osteoporotic fractures typically involve areas like the hip, spine and wrist, said Dr KC Ang, orthopaedic surgeon at Gleneagles Hospital. Among them, hip and spine fractures have particularly devastating implications, added Dr Ang.

Myth 2: I'm still young, so I don't need to worry about thinning bones.

Dr Ang said most people tend to think of osteoporosis as an "old person's disease". "While it is true that the condition affects mostly older adults, prevention is the key to managing its complications and this should start from young," he explained.

Dr Lim added that after the age of 30, most adults start losing bone mass. Certain groups of young adults can get osteoporosis at a younger age. They include patients suffering from hyperthyroidism or are on drugs like steroids. If you are severely underweight, that puts you at a higher risk of early osteoporosis too.

Myth 3: I drink lots of milk, so I won't get osteoporosis.

While drinking milk is a great way to get adequate calcium, your lifestyle also plays a part in slowing down bone loss. According to Dr Lim, smoking, alcohol and too much caffeine (more than three cups of coffee a day or nine cups of tea) can speed up the rate of bone loss.

Unlike risk factors like menopause, these lifestyle factors are preventable. Dr Lim advised taking alcohol and caffeine in moderation. If you smoke, stub out as the activity has absolutely no benefits to your body or mind.

Myth 4: Exercise has nothing to do with bone-building.

No matter when you start, exercise can help you build strong bones and slow down its rate of loss, said SMG's Dr Lee.

So which exercises work best to strengthen our bone health? According to Dr Lee, you won't go wrong with a combination of strength training and weight-bearing exercises.

"Strength training helps strengthen muscles and bones in your arms and upper spine, and weight-bearing exercises such as walking, jogging, running, stair climbing, skipping rope, skiing and impact-producing sports mainly affect the bones in your legs, hips and lower spine," said Dr Lee.

Know your milk

A glass of milk contains about 300mg of calcium. If you are between the ages of 18 and 50, you will need about three full glasses of milk, and a little more, every day to meet your daily calcium requirement (1,000mg).

This daily amount should increase 1,200mg when women turn 50 and men turn 70, according to Singapore Medical Group's Dr Kevin Lee.

According to nutritionist Pooja Vig, co-founder and CEO of The Nutrition Clinic, most milk varieties, including goat's, nut and rice milks, have comparable calcium levels to cow's milk.

However, she added that while non-dairy milks from nut or rice offer some fat and carbohydrates, they do not have a spectrum of nutrients that are available in cow's and goat's milk.

Another type of milk recently available on the market is colostrum milk powder, which is derived from the "first milk" produced from cows after delivery, said Pooja.

Colostrum is touted to be rich in immunoglobulin which is believed to promote the immune system, as well as other nutrients that are not found in regular milk. According to Pooja, some studies show that colostrum may boost performance of athletes and may help with immunity.

However, Mayura Mohta, a nutrition consultant in private practice, added that more research needs to be done to prove whether bovine colostrum is more beneficial to humans than other types of milk, as well as its benefits and side effects.

Other high-calcium food includes tofu, dark green leafy vegetables, sardines with bones, and calcium-fortified cereals and orange juice. If you find it difficult to get enough calcium from your diet, consider taking calcium supplements, advised Dr Lee.

This article was featured in Today March 20, 2012.

http://www.todayonline.com/Health/EDC120320-0000012/Bare-bone-truths

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This boy managed fall fast asleep while standing upright after spending a day on the slope learning to ski.

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Earth Hour: 8.30pm on March 31, 2012.

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Where you can find them

Parkway Gynaecology Screening and Treatment Centre

What: Basic screening package (S$200)

Includes doctor's consultation, pelvic ultrasound and Pap smear. Consultation with doctor who will recommend additional tests if necessary and medical follow-up / referral after the screening.

Call 6479 9555.

The Obstetrics & Gynaecology Centre

What: Women's basic gynaecological screening package (S$180)

Includes doctor's consultation, breast examination, BMI analysis, blood pressure check, Pap smear and pelvic ultrasound.

Call 6238 1000. Log on to www.togc.sg for details.

KK Women's and Children's Hospital

What: Gynae Basic (S$228) and Gynae Plus (for women above the age of 40) (S$288)

Includes doctor's consultation, BMI analysis, blood pressure, Pap smear, urine test, pelvic ultrasound. Gynae Plus package includes mammogram.

Call 6294 4050.

Sincere Medical Specialist Center for Women

What: Sunflower Health Screening Package ($638 )

Checks your general health status, full blood count, urine and stool analysis and screens for diabetes, hepatitis B, thyroid disorders, anaemia and cholesterol. Includes doctor's consultation, Pap smear, pelvic ultrasound, a chest X-ray and choice of breast ultrasound or mammogram.

Call 6507 0766 or email enquiries@shg.com.sg

National University Hospital

What: Basic screening package (for adults below the age of 40) (S$150 onwards - includes GST)

Includes doctor's consultation, screenings for lipid profile, diabetes, hepatitis B, venereal disease and urine analysis. Consultation with doctor who will recommend additional tests if necessary and medical follow-up/referral after the screening. Women can opt for additional Pap smear and mammography.

Call 6772 4461 / 4462.

Singapore Cancer Society (SCS)

Get a free Pap smear screening at the SCS and go for a mammography at S$40 at any National HG Diagnostics centres. Visit www.singaporecancersociety.org.sg for details.

All prices exclude GST, unless stated.

This article was featured in Today March 6, 2012.

http://www.todayonline.com/Health/EDC120306-0000011/Health-screening-packages...

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By Eveline Gan

Like many working women, Sandy (not her real name) sets time aside for shopping, high tea and manicures despite her busy work schedule.

However, the manager, who is in her early 50s, admits that she is often "lazy" when it comes to health checkups. Unless her company requires her to do so, she does not go for regular health screenings even though she is at an age which puts her at risk of certain diseases.

Sandy, who requested to remain anonymous, lives by the motto of "why worry?".

"I think (health screenings) are scary, and I'd rather not find out if I have diseases like cancer. Anyway, I feel well so I don't see a need to go for screenings," she said.

Doctors TODAY spoke to said women like Sandy are not uncommon in this day and age, despite increasing awareness of women-related diseases.

"Awareness needs to be increased for a more positive attitude towards health screening. As per the Health Promotion Board, screening is mainly to find out if you have a particular disease or condition even if you do not have any symptoms and/or signs of disease," said Dr Wee Horng Yen, deputy head and senior consultant of the Department of Obstetrics and Gynaecology at KK Women's and Children's Hospital (KKH).

In fact, by the time you do notice any symptoms, it might be too late as this often means the disease has already progressed.

Added obstetrician and gynaecologist Dr Quek Swee Chong, medical director of Pre-invasive and Screening Service at Parkway Gynaecology Screening and Treatment Centre: "The earlier we detect a particular disease, the better the chance of cure.

"It is important not to wait until there are signs or symptoms of disease before seeking medical attention, as these often only occur late in the disease process. In the case of cervical cancer, a Pap smear or HPV test can detect changes on the cervix even before cancer develops."

So just which health screenings should you go for, and at what age? Here is a list of essential health checks, recommended by the experts, for women across the ages.

If you are under the age of 40

- Check your Body Mass Index (BMI) yearly. Measuring your BMI is a test most people take for granted, but a too-high BMI that falls into the obese range can be a harbinger of many chronic diseases such as diabetes and cardiovascular disease.

- The same goes for hypertension screening. A normal blood pressure is typically less than 130/80 mmHg. The Health Promotion Board advises a blood pressure measurement check once every two years, or more as advised by your doctor.

- If you have a family history of hepatitis B infection, liver cancer or engage in high risk behaviour, check for hepatitis B. For those living with chronic hepatitis B, C or liver cirrhosis, get screened for liver cancer, advised Dr Wee.

- Catch any suspicious lumps in your breasts early. Dr Wee advised women aged 30 and above to perform breast self-examinations. This should be done every month after the menstrual period, added Dr Quek.

- If you have had sexual intercourse, get screened for cervical cancer from the age of 25, recommended Dr Quek. You should do this every one to three years until you reach the age of 69. Other than the Pap smear, a newer method of screening is also available using the Human Papillomavirus (HPV) test. According to Dr Quek, this is found to be highly effective for women over the age of 30. The test involves taking a swab from the cervix and testing it for strains of HPV that are known to cause cervical cancers.

- If you are planning to start a family, Dr Quek recommended undergoing a general health check to determine if there are any issues which may adversely affect a pregnancy. They include conditions like anaemia, thyroid disease, diabetes and hypertension. In addition, you might want to also check for infections such as Hepatitis B, syphilis, etc.

If you are in your 40s

- Continue regular checks for hypertension and obesity (BMI), as well as cervical cancer.

- Add on screening tests for diabetes (fasting glucose test) and cholesterol (fasting lipids). If your first screening results are normal, you can screen for these chronic disease once every three years, said Dr Wee.

- Other than the monthly self-examinations, you should also go for annual mammograms until the age of 50, advised Dr Quek.

If you are aged 50 and above

- Include a yearly faecal occult blood test which screens for colorectal cancer, advised Dr Wee. But if you are at a higher risk of the disease (family history), the screening should start from the age of 45 onwards, he added.

- Continue with cervical cancer screenings, as well as mammograms. However, at this age group, Dr Quek said the interval for mammograms can be increased to one every two years until you reach the age of 69.

- Dr Wee recommends getting a bone mineral density check after the age of 65, as postmenopausal women lose the protective effect of oestrogen which can lead to osteoporosis. In Singapore, the number of hip fractures in women over the age of 50 due to osteoporosis is eight-fold more than the number of breast cancer cases, noted Dr Kevin Lee, medical director of Singapore Medical Group's Centre for Joint and Cartilage Surgery. Dr Lee recommended using the Osteoporosis Self-assessment Tool for Asians to assess your risk of developing osteoporosis (www.osteoporosissoc.org.sg/#!information-for-patients).

This article was featured in Today March 6, 2012.

http://www.todayonline.com/Health/EDC120306-0000010/Ladies,-are-your-health-c...?

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What could be affecting your sleep quality?

by Eveline Gan

It's 4am, and you are counting sheep. Your body's long surrendered to fatigue, but your mind is still as active as a toddler on a sugar high.

It won't last for long, though. When morning arrives, the lack of sleep is likely to take a toll on your body and mind.

Technically, your mental function is the first to go when you are sleep deprived, said sleep specialist Dr Lim Li Ling, president of the Singapore Sleep Society.

She said: "The brain needs sufficient sleep to function well. In the short-term, your alertness, focus and concentration levels are affected. That's when you get motor vehicle accidents or industrial-type accidents."

In the longer term, it can affect your overall health, putting you at a higher risk of diseases such as obesity, diabetes, hypertension, heart disease and depression, added Dr Lim.

The Singapore Sleep Awareness Week will kick off this Friday. In conjunction with the week-long campaign "Sleep for all ages", Dr Lim is urging Singaporeans of all ages (yes, that includes children and teens) to make sleep a priority for the sake of better health.

Formal statistics show as many as one in five people suffer from insomnia or unrefreshing sleep at some point in their lives. However, Dr Lim feels the figure is merely just the tip of an iceberg, since most people probably don't seek medical help, and get by with insufficient sleep.

Can't get to sleep? Here's what could be sabotaging your good night's sleep.

1. You're fitting too many activities into your day.

This is a common mistake that busy Singapore executives make, noted

Dr Lim. In their hectic, fast-paced lives, Singaporeans tend to put sleep down on the priority list, and voluntarily choose to spend less time in bed.

Tip: Cut down on unnecessary late-night activities such as surfing the Internet, and go to bed earlier. Newborns need

16 hours of sleep. Most adults will do well with 7 or 8 hours of sleep, said

Dr Lim. How to tell if you are getting enough Zzzs? Your body has its own internal alarm clock. If you need an alarm clock to wake you up, you're probably not getting enough sleep, said Dr Lim.

2. You go to bed all psyched up.

People who are too stressed or find it hard to shut off from work will find it tough to fall asleep. The same applies if you engage in stimulating activities - watching a horror movie, playing computer games, vigorous exercise - just before bedtime, says Dr Lim. "I had a patient who was having trouble falling asleep because she was watching emotional Korean dramas at night!" she adds.

Tip: Learn to relax your mind. Dr Lim recommended winding down - a nice, warm bath might help - an hour before bedtime. Dim the lights so that your body's natural sleep hormone, melatonin, can kick in. Having sex might help too, added Dr Lim. Although it is "stimulating", an orgasm releases feel-good hormones which can be stress-relieving and relaxing.

3. You eat too much before bedtime.

If you end work late, you are likely to have dinner late too. Having a heavy meal too close to bedtime can cause heartburn and acid reflux, which can interfere with your breathing during sleep, said Dr Lim.

Tip: It takes 4 to 5 hours for your stomach to empty, so time your dinners well and cut out heavy suppers, advised Dr Lim.

4. You have too many sleeping "partners" in bed.

How many times did Junior's unintentional kungfu stunts wake you last night? You may think co-sleeping is great for bonding, but Dr Jenny Tang, medical director of SBCC Baby and Child Clinic, and Asthma Lung Sleep and Allergy Centre at Gleneagles Medical Centre, said the practice can reduce your sleep quality.

Not only does it increase the risk of sudden infant death syndrome, your child may also wake up more frequently at night, and have difficulty transiting to his or her own bed or room later on, added Dr Tang.

Tip: Don't start co-sleeping, advised

Dr Tang. You should start with what is finally desired. For instance, if your goal is for your child to sleep in his own cot in his own room, then stick to it right from the beginning. "Put the child drowsy but awake in his cot in his own room so that he can transit from drowsiness to sleep on his own. In this way he will learn to self soothe and will not require the presence of parents during spontaneous arousals to return back to sleep," said Dr Tang.

If you've started on the wrong footing, consider letting the child sleep on a separate bed in the same room.

5. You have a poorly controlled or undiagnosed medical condition.

Any illness that causes physical pain, such as gout or backaches, can interfere with sleep, said Dr Lim. Poor control of medical conditions like asthma, eczema or epilepsy can also affect sleep quality, added Dr Tang.

Tip: Take good control of any underlying medical condition. If you are getting enough hours of sleep but still feel tired and sleepy in the day, it is time to see a doctor, advised Dr Lim.

This article was featured in Today March 13, 2012.

http://www.todayonline.com/Health/EDC120313-0000015/Sleep-bandits

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Jansen (not his real name) had an inkling that something was amiss when he noticed "a couple of spots" on his genitals.

He eventually saw a doctor when they did not heal on their own.

The diagnosis? Genital warts.

"I felt scared, and was really depressed because I never expected to get it," said Jansen, who declined to divulge the number of sexual partners he has.

Up until now, he does not know whom he contracted the sexually transmitted disease (STD) from.

Like most men, Jansen also had no idea that the HPV (human papillomavirus) vaccine, currently used to protect against cervical cancer in women, might have offered him some protection against genital warts.

Not just for the ladies

Most information on HPV vaccination targets women, who face a higher risk of getting cervical cancer if they are infected with the virus.

In men, HPV infections can also cause health problems like genital warts, which is why sexually active men might want to consider getting the HPV vaccination too, said Dr Derrick Aw, senior consultant at University Dermatology Clinic of the National University Hospital.

"If Jansen had been vaccinated (before contracting warts), he would have gotten protection from the four strains of HPV, of which two strains account for 90 per cent of genital warts," said Dr Aw.

However, Dr Aw stressed that the vaccination does not offer 100 per cent protection against all types of genital warts.

HPV vaccination prevents the development of genital warts caused by HPV strains 6,11,16,18. These are also the strains associated with cervical, vulva, vaginal, anal and penile cancers and precancerous lesions.

Men who are protected from these strains would also reduce the risk of passing them on to their sex partners.

While the word STD strikes fear in many hearts, there is also a general ignorance and many misconceptions about the topic.

According to Dr Aw, who sees two cases of genital warts each month, a common misconception Singaporeans have is that the STD they acquire is directly and definitely related to their last sexual encounter. This is not necessarily true, he said.

Another mistaken belief is that barriers like condoms can prevent all STDs. Unfortunately, this is not so for the case of genital warts and pubic lice as they can be transmitted by inanimate objects like sex toys, or via skin-to-skin contact around the pubic area during sexual encounters.

Good sex, safe sex and a good heart

This article was featured in Today February 28, 2012.

http://www.todayonline.com/Health/EDC120228-0000035/Sexually-active-men-shoul...

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In the early 1900s, an English scientist, Dr Leonard Noon, discovered that injecting patients allergic to grass pollen with the very same allergen seemed to improve their symptoms.

The theory is that when the body is exposed to small amounts of allergens, it builds up tolerance to them over time.

A century later, that discovery, known as allergen immunotherapy, is benefiting allergy sufferers like six-year-old Julia Ho.

Julia is so severely allergic  to house dust mites that she puts up with a runny nose and itchy eyes almost every day. Even while she is sleeping, she does not get any relief. House dust mites are commonly found in bedding and soft toys.

To ease her nasal allergy symptoms, Julia was constantly on medication - something which bothers her mother Magdelen.

"Her symptoms would come back whenever we stopped the medication. There was no end to it," said the homemaker who also suffers from allergies.

"Although her doctor told me that they are safe for children, it bothers me as a parent that my child is always on so much medication."

Magdelen eventually decided to let Julia have a go at allergen immunotherapy.

If the shots work, it would be closest to a "cure" for Julia's severe allergy to house dust mites because they treat the root of the problem, said Dr Dawn Lim, a paediatrician in private practice with special interest in childhood allergies.

She said that the majority of her patients report at least a 60 per cent drop in their allergic symptoms after the treatment.

Dr Lim added that research also suggest that starting immunotherapy early may help to prevent asthma and other new allergies from developing later in allergic children. She has administered immunotherapy to patients as young as four years of age.

Patients can opt for injections at the doctor's office or via the oral method, which is administered orally (under the tongue) at home daily.

Dr Cheng Yew Kuang, consultant physician, allergist and rheumatologist of Allergy, Arthritis and Rheumatism Clinic at Gleneagles Medical Centre, said the treatment works only on certain types of allergies. They include conditions such as allergic rhinitis, mild asthma and insect venom allergies. Presently, immunotherapy for food allergies is still in the experimental phase.

While it is widely used in Europe and the United States, the treatment is not as commonly prescribed in Singapore.

For one, the treatment is a long-drawn one which involves regular doctor follow-ups for as long as three to five years, said Dr Cheng.

If the treatment is stopped earlier, the allergy symptoms may return after some time. "The longer the course of treatment, the better the patient's symptom relief," added Dr Lim.

There is also the cost factor. According to Dr Lim, each bottle costs around S$150 to S$200 and lasts a maximum of three weeks.

Dr Cheng said while immunotherapy is generally safe for most people, it is important to discuss with your doctor to see if you are a suitable candidate.

"For people with uncontrolled asthma, the treatment could trigger an asthmatic flare which can be life-threatening," he explained.

Sick of your allergies?

According to paediatrician Dawn Lim, who authored Childhood Allergies: All you need to know about your child's allergy, you or your child may consider immunotherapy if:

-What you are allergic to is something you cannot easily avoid such as a pet dander allergy for a veterinary science student.

-You or your child are on the maximum dosage of medications for allergies, and still experiences allergic symptoms.

-You or your child experience undesirable side effects from your current medications for allergies.

This article was featured in Today February 28, 2012 .

http://www.todayonline.com/Health/EDC120228-0000030/Is-there-a-cure-for-aller...?

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Diabetes is a chronic disease and there are two major forms of it.

Type 1 diabetes is characterised by a lack of insulin, a hormone that regulates blood sugar.

International Diabetes Federation (IDF) president Jean Claude Mbanya has said that although Type 1 diabetes makes up only 10 per cent of diabetes cases worldwide, it can be deadly unless sufferers are diagnosed immediately and receive insulin and skilled instruction on how to use it.

Type 2

In contrast, Type diabetes has a gradual onset and is due to the body’s ineffective use of insulin.

It accounts for the vast majority of diabetes cases, and can remain undetected for many years.

The World Health Organisation says a healthy diet, regular exercise, maintaining a normal body weight and avoiding tobacco helps to lower the risk of developing Type 2 diabetes.

Reports of Type 2 diabetes in children – previously rare – have also increased.

In some parts of the world, Type 2 diabetes has become the main type of diabetes in children.

The global rise of childhood obesity and physical inactivity is widely believed to play a crucial role.

Raised blood sugar is a common effect of uncontrolled diabetes, and over time, this leads to serious damage to many of the body’s systems, especially the nerves and blood vessels.

The IDF website lists the following warning signs that someone could have diabetes:

·        Frequent urination

·        Excessive thirst

·        Increased hunger

·        Weight loss

·        Tiredness

·        Lack of interest and concentration

·        Vomiting and stomach pain

·        Tingling sensation/numbness in hands/feet

·        Blurred vision

·        Frequent infections

·        Slow-healing wounds

This article was featured in The New Paper February 4, 2012.  

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Can you really eat your way to a good memory?

by Eveline Gan

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YES, you can, say nutrition experts. Not only does your diet affect your health, it also affects your brain power.

The right diet, nutrition consultant Mayura Mohta said, can transform and boost your intelligence, memory and concentration. Eating the wrong types of food may just be one of the reasons why you keep zoning out during department meetings.

Explained Mayura, founder of social enterprise Healthfriend - which conducts nutrition workshops: "Your moods, memory and intelligence are not programmed elements over which you have no control.

"Both the brain cells and neurotransmitters (brain chemicals that transmit messages in the brain) depend on nutrients you consume in your diet. Therefore, what you ingest has a huge impact on how you think and feel."

Here, we check out a list of nutrients that may give your brain a boost.

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Fatten your brain

What: Omega-3 fatty acids

Get it from: Cold-water fish such as salmon, tuna, sardines and mackerel, or high quality fish oil supplements.

>> Did you know that around 60 per cent of your brain is made of fat? In an interview with TODAY, Dr Alex Richardson, senior research fellow at the University of Oxford's Department of Physiology, Anatomy and Genetics, said "the right kind of fats is critical for brain function and structure".

She was referring specifically to good fats called Omega-3 fatty acids, including EPA and DHA, which are essential for repairing and replacing damaged brain cells.

Senior dietitian Lyvia Lai from the Khoo Teck Puat Hospital said there is evidence to show that Omega-3 fatty acids from marine sources (fish or supplements) have a positive effect on people with dementia or cognitive impairment.

In fact, people with diets high in Omega-3 fatty acids are less likely to have the brain shrinkage associated with Alzheimer's disease, according to a new study published on Dec 28 last year, in the online issue of medical journal Neurology.

The same study also showed that people with diets high in bad fats, specifically trans fats found in most processed foods, were more likely to have brain shrinkage and lower scores on the thinking and memory tests than people with diets low in trans fat. Mayura added that these toxic fats also have a detrimental effect on moods, memory and concentration.

Energise with protein

What: Protein

Get it from: Dairy products (keep them low-fat), eggs, poultry, fish, lentils, beans, split peas and soy products.

>> How well your neurotransmitters work is dependent on protein food, said Mayura. For instance, the amino acid pyroglutamate - found in dairy products, fish, fruits and vegetables - greatly enhances memory and mental function. Another amino acid, glutamine, improves mood and mental performance and decreases addictive tendencies, she added.

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Protect with antioxidants

What: Antioxidants

Get it from: Fruit, vegetables, wholegrains, nuts, legumes and tea.

>> According to Lai, free radicals have been shown to cause oxidative damage to brain cells which in turn affect a person's brain function. Free radicals are molecules in the body which are associated with ageing and tissue damage.

The good news is that foods rich in antioxidants seem to be able to neutralise these free radicals, she said.

"There are increasing studies to suggest the effectiveness of supplementary antioxidants to delay the process of dementia or cognitive impairment," said Lai. However, she added that further research is still needed to find out the beneficial dosage.

A Singapore Longitudinal Ageing Study on 2,501 Chinese adults aged 55 years and above found that regular tea consumption (of two cups or more per day) may lower the risk of cognitive impairment. Lai said this could be due to the antioxidants (catechins) found in tea.

Brain fuel

What: Complex carbohydrates

Get it from: Wholegrains such as brown rice, whole wheat pasta and wholemeal bread.

>> Like our body, the brain needs a good dose of carbohydrates to run its engine. Lai calls carbs "the basic fuel for the brain".

What type of carbs you consume is important though. Go for whole grains. They contain a good amount of fibre, and hence slow down sugar release for a more stable mental performance, said Mayura. She also suggested having complex carbs such as multi-grain bread or oats with other foods high in fibre and vitamins such as fruit or beans.

"These foods have vitamins, minerals and fibre - all of which help to maintain blood sugar level balance, thereby enhancing optimal mental performance," she explained.

Avoid refined carbs which may give a temporary "sugar kick".

"A fluctuating blood sugar level is directly linked to mood swings, as well as erratic concentration and energy levels," explained Mayura.

This article was featured in Today January 17, 2012.

http://www.todayonline.com/Health/EDC120117-0000009/Food-for-thought

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DO

1.     Ensure you get enough hydration during exercise.  To replace the salt lost through sweating, consume isotonic drinks.

2.     Wear loose clothing during exercise.  This ensures there’s proper ventilation for sweat to evaporate.

3.     Practise in the open when training for a marathon so you acclimatize to outdoor weather conditions.

Running in the gym is vastly different from running in hot, humid weather.

DON’T

1.     Exercise or take part in strenuous physical activities if you are feeling unwell.

2.     Go for saunas, hot tub or steam room treatments alone if you are suffering from multiple long-term medical conditions like hypertension and diabetes.

It’s best to go with someone who is able to help you if you suddenly feel sick.

This article was featured in The New Paper February 4, 2012.

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The above drawn up table was posted on Perfect Weddings’ website and has been making its round on social media.

I posted it here as a guide for me too.

This article was featured in My Paper February 13, 2012.

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