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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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While I was terribly embarrassed, I was also impressed that she, then only three years old, had remembered the appropriate terms for male and female genitals although I had mentioned it to her only once.

Oblivious to everyone's stares, the little curious one then continued asking a whole lot of other "private parts" questions. Back in my time, asking those questions would have gotten me two smacks from my mother.

That sex talk matters

Fast forward 20 years later, research has shown that parents play an important role in their children's sexuality education.

According to a Health Promotion Board's spokesperson, parent-child communication on sexuality can mitigate negative peer pressure to have pre-marital sex. Results have shown that children who talk about sexuality with their parents tend to delay their sexual debut.

Counsellor Adrian Ow from Yong-En Care Centre said many Singapore parents shy away from the subject because they did not have the same talk with their own parents.

"Many parents think that since they didn't receive sexuality education from their own parents and they turned out fine themselves, their children will grow up fine on their own," he said.

"What they don't realise is that children and youth today, being digital natives, have huge resources (the Internet, movies, TV shows, etc) to tap on. However, most youth might not have the maturity to process the messages they get from these resources," said Adrian.

Mother-of-two Hanna (not her real name), a teacher in her late 30s, understands the importance of "keeping up with the times" when it comes to her children's sexuality education.

To learn to tackle the sensitive topic more effectively, Hanna attended a workshop organised by the HPB.

"Accurate information is much more meaningful coming from parents. The danger of leaving your child to learn from other sources is that he or she might get the wrong information, or too much information which might then confuse them," said Hanna, whose children are aged 12 and 4 years old.

According to Adrian, there is no perfect age for your child's first sexuality education.

"Sexuality education begins from helping a child develop his or her gender identity and this often starts from the moment a child begins to speak!" he said.

However, that doesn't mean you need to deliberately sit your child down and say, "Son, we're going to talk about the birds and bees …" too, Adrian added candidly.

He advised using "teachable moments" that will allow you to talk about sexuality. This may include during love or kissing scenes in television shows or movies, condoms in the supermarket or even newspaper articles.

To ease the awkwardness, Adrian offers some practical tips on how you can talk to your child about sexuality, whatever his age.

Your child is a:

Preschooler

At this age, most preschoolers are exploring their gender identity. What makes them specifically male or female is the main issue of sexuality on their minds. Hence, they often begin with their own bodies.

Refrain from giving sexual organs nicknames. Use the proper terms instead.

Primary-schooler

Primary-school going children face the issue of puberty and are often curious about sex. This is the time when parents should start talking about sex with their children.

Address topics on physical intimacy and touch such as differentiating between "good touch" and "bad touch".

Your child might also start discussing about sexuality with their friends or pick up whatever tips they have from sources including the Internet, movies and TV shows. At this point, parents should be as open as possible with their children and invite these discussions as self consciousness begins to develop more at this stage as well.

Teenager

During the teenage years, stick to these two golden rules, avoid criticism, and ask instead of preach. By now, your teenage child would have formed his or her own concepts of what sex is and how they should view members of the opposite gender.

How their friends view them is also, at this stage, even more important than how their parents view them. Encourage an open, supportive environment so your teen can ask you about sexuality without fear of being scolded or criticised.

Give the right facts. Following which, instilling the right values will help them through this roller-coaster stage in life.

Be prepared that their views might be different from your views. Avoid being judgmental.

This article was featured in Today February 14, 2012.

http://www.todayonline.com/Health/EDC120214-0000015/Lets-talk-about-sex,-son

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We're not encouraging loving behaviour simply because today's Valentine's Day. Rather, research has increasingly shown that the fuzzy feeling you get from love has an impact on your health.

Too much of a love cynic to believe that? Well, just consider this study by researchers from the University of North Carolina at Chapel Hill.

Hugs for better health

The 2005 study, published in Pub Med, reported that women who hugged their partner more frequently had higher levels of oxytocin, commonly known as the cuddle hormone. The study also found that the frequent huggers had lower blood pressure.

According to Dr Yeo Seem Huat, consulting psychiatrist at Sincere Medical Specialist Center for Women, oxytocin is a mammalian hormone that also acts like a neurotransmitter in the brain.

It has been shown to be involved in important social behaviours and relationships.

"An important notion that we can glean from the finding is that positive social behaviour is linked to better health outcomes. More recent studies also found that oxytocin actually modulates the body's response to stress," said Dr Yeo.

The same researchers from North Carolina who have been studying for years how close physical contact affects oxytocin levels in the body, also found that the same principle works on mothers and their babies.

Mothers who cuddle their babies more have higher levels of the hormone, and vice versa. In fact, Dr Yeo added that maternal neglect is linked to long term detrimental effect on a child's development, and oxytocin may be able to modulate that.

Live longer

Obviously this might not apply if your spouse's obnoxious habits cause you to frequently hit the roof. However, a study from the University of Pittsburgh, which tracked more than 1 million women for more than 20 years, found that those in good marriages lived longer, had fewer heart attacks and cancer rates.

An important reason for the positive association between marriage and longer life is the presence of social support, which buffers against many psychological disorders, said Dr Yeo.

Dr Kelvin Lee, consultant psychologist from Centre for Effective Living, said individuals in a happy loving relationship generally experience emotional contentment.

"It is also believed that a healthy mind brings about a healthy body if one also looks after themselves physically through regular exercises and good nutrition," said Dr Lee.

On the other hand, Dr Yeo added that toxic relationships induce stress, which in turn leads to behavioural, psychological and physical issues. Marital strain has been associated with compromised immune function and depression, he noted.

Keeps your brain nimble

It is said that no man is an island. Regular social interaction such as hanging out with friends, being part of a social club or doing volunteer work helps ward off mental decline, several studies have found.

In a 2009 Swedish study on midlife individuals, those who are married or cohabiting with a partner are linked to a lower risk for cognitive impairment (poor memory and mental functioning) during old age.

Making love

A healthy sex life with a loved one does the body good in a number of ways. One health benefit is lower blood pressure and stress levels, according to researchers from Scotland who reported their findings in the journal Biological Psychology.

Another study, reported in the Journal of the American Medical Association, found that frequent ejaculations, more than 21 times per month, were linked to lower prostate cancer risk in older men.

"In the older men it is thought that increase sexual activity flushes possible toxins out of the prostate," said Dr Sam Peh, a urologist from PanAsia Surgery in Parkway East Hospital. However, he added that there is too little research in this area and results are still "inconclusive".

This article was featured in Today February 14, 2012.

http://www.todayonline.com/Health/EDC120214-0000017/The-love-benefit

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by Eveline Gan

You take a bite of a crispy spring roll, nibble on some pineapple tarts and mandarin oranges, and then wash it all down with gassy drinks.

Triple that routine every day during Chinese New Year and, before you know it, indigestion hits you. Your tummy starts churning in discomfort and your non-stop belching soon wakes the entire household.

While indigestion from overindulgence might not be life-threatening in most cases, it is certainly a troublesome problem for many people.

Dr Philip Koh Kheng Keah, chairman of the medical board in Healthway Medical Group and family physician, noted an estimated 30 per cent increase in the number of indigestion cases seen at Healthway's GP clinics during the festive period.

"Overindulgence causes over-distension of the stomach with delayed emptying and acid imbalance. These leads to stomach pain, nausea, vomiting and acid reflux," said consultant gastroenterologist and physician Dr Law Ngai Moh from Raffles Internal Medicine Centre at Raffles Hospital.

Overproduction of stomach acids is often worsened by excessive intake of festive goodies such as deep-fried oily snacks, carbonated drinks, alcohol and citrus fruits such as mandarin oranges, said Dr Law. In addition, consuming raw or undercooked food in steamboat and yu sheng also increases the risk of acute gastroenteritis.

Besides overeating, inhaling cigarette smoke can also irritate the stomach lining, thus increasing gastric acid production. Most symptoms of mild indigestion typically disappear after four to six hours, from the time you stop feasting, said Dr Law.

Fix it

In the meantime, you can seek quick relief in the form of antacids which are available over-the-counter, advised Dr Koh. Available in either liquid or tablet form, antacids work by neutralising excess acid in the stomach, relieving the discomfort.

According to Dr Koh, probiotics (good bacteria) found in yoghurt may help relieve the bloating sensation in the long term for some people. He added that prebiotic foods such as bananas, garlic, onions and maple syrup are believed to support the growth of these good bacteria, and so they may be beneficial in preventing indigestion.

"So eating some yoghurt and adding banana and maple syrup to it would be a good mix of pre- and probiotics. However taking probiotics is not a quick fix for indigestion. For those who benefit from consuming them, it may take weeks or months to show effect," said Dr Koh.

Seek medical attention if your indigestion does not go away with medication, urged both doctors.

Over feasting may have more serious consequences, especially if the indigestion causes you to vomit or retch.

"When severe vomiting with retching occurs, aspiration of undigested food into lungs may lead to a chest infection. Violent non-stop vomiting may cause tearing of the oesophagus leading to bleeding and perforation," warned Dr Law.

Occasionally, indigestion could be a sign of other more serious diseases such as gallstones. It could also be a symptom of a heart attack, especially if there are other symptoms of chest discomfort, profuse sweating, back or jaw pain, said Dr Koh.

This article was featured in Today February 7, 2012.

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Medical advances have improved the outlook for relapse patients

by Eveline Gan

When Mdm Tan G E passed the five-year mark after her cancer treatment, she thought she had finally escaped the clutches of the horrifying disease.

Diagnosed with stage 2 breast cancer in 2002, the homemaker, then 53 years old, made a swift decision for a mastectomy. She removed her entire left breast - to reduce her chances of a relapse - and underwent a gruelling half year of chemo and radiation therapy.

In the following years, she lived on tenterhooks, not knowing if the treatment had worked.

"I always hear about friends getting cancer relapses. So when I went past the five-year mark, I felt so relieved because I heard that the risk of relapse is usually lower after this period." said Mdm Tan in Mandarin.

Her relief was short-lived. In the sixth year after her initial diagnosis, the cancer returned. During this time, it had spread to her liver.

When cancer relapses

For cancer patients, "relapse" is a terrifying word. "Cancer relapse refers to the cancer 'coming back', either in the same location as the initial cancer or in other parts of the body," explained Dr Yap Yoon Sim, senior consultant from National Cancer Centre Singapore's Department of Medical Oncology.

Dim Sum Dollies actress Emma Yong is in the same predicament. In December, she reportedly pulled out of a local theatre production just before the show opened because of a stomach cancer relapse.

So why does cancer, which was once thought to be eradicated with treatment, recur?

Hide-and-seek cells

An explanation could be that the cancer was never actually removed, even though it did not show up on scans, experts told TODAY.

Medical oncologist Dr Donald Poon, council member of the Singapore Cancer Society, said late-stage cancers carry a higher risk of relapse because at the time of diagnosis, "small populations of the cells may have spread to distant organs via the blood stream or areas near the primary tumour through the lymphatic vessels".

For instance, in colorectal cancer, a stage 3 diagnosis has a 40 to 80 per cent chance of relapse compared to a stage 1 diagnosis.

"Initially these cells are too small for even the most sensitive scans to detect, but when they grow big enough to appear on scans, there are at least 1 billion cancer cells in a 1-cm diameter tumour - and thereafter erroneously termed a relapse when they have, in fact, been hiding in the body all along," explained Dr Poon.

He added: "The larger the tumour and more advanced the stage of cancer, the more likely it harbours a few populations of cells that have mutated to have the ability to travel to distant sites. They are also more likely to have acquired the ability to become resistant to conventional drugs."

According to Dr Yap, cancer recurrence is more common in certain high-risk cancers including cancers that occur in various organs such as breasts, colon, stomach, et cetera. Among these cancers, the type matters too.

"Certain cancers like breast cancer have a higher risk of relapse when compared stage-for-stage with colorectal cancer. This is why, even in stage 0 or 1 breast cancer, we offer adjuvant therapy such as hormonal therapy, radiotherapy and chemotherapy to reduce the risk of relapse," explained Dr Poon.

Is it an immediate death sentence?

Recounting her relapse diagnosis, Mdm Tan said: "In my mind, I was telling myself it was doomsday. I was going to die soon because the cancer not only relapsed, but it also spread. One of the first things I asked the doctor was how long can I live for without further treatment? He said maybe a year."

Dr Poon said such cancers are tougher to treat because "generally, these cancers are not curable when they relapse".

That is why cancer prevention and screening to detect cancer at an early stage is so important, he added.

Dr Yap said although a cure is generally not possible for distant relapse of most cancers, it might be possible for certain local recurrences (a relapse in the same location as the initial diagnosis).

The good news is, recent medical advances have improved the outlook for patients with certain stage 4 cancers such that a relapse doesn't become an "automatic death sentence" even if a cure is not possible, added Dr Yap, who is treating Mdm Tan.

Mdm Tan is currently on a double-blind clinical trial targeted at recurrent and advanced-stage HER2-positive breast cancer. This type of breast cancer, which is diagnosed in about one in five cases, is typically more aggressive.

She has been in remission for three years since she enrolled in the study, dubbed the Clinical Evaluation of Pertuzumab and Trastuzumab (CLEOPATRA)

When asked what her plans are, Mdm Tan said: "I don't want to think about my future. Every day when I wake up, that is already a bonus for me. Everyone hopes for good things to happen in their lives, but even when you do meet with obstacles, one must still go ahead and tackle them full-on."

And that, is exactly what this feisty lady has done in the face of cancer.

This article was featured in Today February 7, 2012.

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Today is the 15th day of the first lunar month and known as the Yuan Xiao Festival and is the last day of the Lunar New Year.

On this day, families will to eat tangyuan  which symbolises completeness and happiness.

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During Chinese New Year, many families will have mahjong session.

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I love this song... sing by Tanya Chua

Carousel lyric

Was it just your fears or
Just a fact that I
Needed you more than you needed me
Now I finally see that
It was not your fault
Just that we've come to the end
Came without a warning
Left without a sound
Came and turned my whole world inside out
Now I finally see that
It was meant to be
Now that we've come to the end
Oh this love
Took a thousand rides
On a big spinning carousel
We took our final ride on the carousel
Gotta keep believing
It was just bad timing
Neither one of us wanted to leave
Though it's hard to see that
We've come to an end
Least I knew that we once loved
Oh this love
Took a thousand rides
On a big spinning carousel
We took our final ride on the carousel
Oh this love
Wasn't made to last so they say
When everything felt right
Still kept falling apart
Despite how hard we tried

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Lyric (作詞)：Tanya Chua(蔡健雅)

Composer (作曲):  Tanya Chua (蔡健雅)

You've got a way
Ooh a devious way
But I'm telling you I'm not a child
I'm tired of playin this silly game
So why can't you won't you make up your mind

If you love me
Tell me that you do and just hold me tight, no more lies
If you love me
Do what any man would have done
Make it right
Cos love ain't
Something to be taken so easily like a casual pastime
So if you love me baby love me baby love me baby
Why don't you just say so
Why don't you say so

Are we or aren't we on the same page
I've been contemplating for a while
Cos haven't we been better than okay
Yet I'm stuck here
With a million whys
If you love me
Tell me that you do and just hold me tight, no more lies
If you love me
Do what any man would have done
Make it right
Cos love ain't
Something to be taken so easily like a casual pastime
So if you love me baby love me baby love me baby
Why don't you just say so
Why don't you say so

Oh is there someone else
Oh is there?
I thought that we were done working that out
Well I've made up my mind that you're the one for me
This time I know for sure
But I can't help but wonder

If you love me
Tell me that you do and just hold me tight, no more lies
If you love me
Do what any man would have done
Make it right
If you love me
Tell me that you do and just hold me tight, no more lies
If you love me
Do what any man would have done
Make it right
Cos love ain't
Something to be taken so easily like a casual pastime
So if you love me baby love me baby love me baby

Why don't you just say so
Why don't you say so

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This is as sinful as the pineapple tarts as it used lots of butter to bake it.

Each slice contains 237 calories.

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If the decomposed corpse of Marilyn Monroe is robbed from the grave, the terrorists have won.

Authorities in America take threats seriously, and when it comes to Hollywood royalty nearly 50 years past their expiration date, the feds don’t kid around. So when a would-be British tourist joked about digging up the body of famed Hollywood starlet Marilyn Monroe, US officials, to say the least, were not amused.

The attempts at humor were posted on the Twitter account of Leigh Van Bryan, 26, which somehow managed to make its way to the US Department of Homeland Security at the same time the British resident’s plane arrived at Los Angeles International Airport. When Van Bryan and his 24-year-old traveling companion arrived at LAX last week, feds were waiting for them.

It turns out that they didn’t think the whole grave robbing joke was that funny.

It was two tweets that had DHS riled up. The first was one in which Van Bryan joked that he was going to “destroy” America, which he explained to authorities was British slang for partying. The second message, perhaps a bit more straightforward, said that the two had plans to hang out on Hollywood Boulevard, an event that would be topped off by “diggin’ Marilyn Monroe up!”

That tweet, says Van Bryan, was just a joke.

The humor was lost on Homeland Security, however, and when Van Bryan and his pal Emily Bunting tried to leave LAX, they were handcuffed. Even after telling authorities that the Marilyn tweet was only a joke — and that the “destroy” quip was simply lost in translation — they had their passports confiscated.

“They asked why we wanted to destroy America and we tried to explain it meant to get trashed and party,” Bunting tells the Daily Mail.

“It's just so ridiculous it's almost funny but at the time it was really scary,” Leigh Van Bryan adds. “The Homeland Security agents were treating me like some kind of terrorist.”

After the questioning, both were handcuffed and transported to a Los Angeles jail, where they were kept in separate cells for 12 hours alongside detained alleged drug dealers. When they were freed, they were sent back to LAX and forced to fly home for their questionable tweets. Not before the feds searched their luggage for a shovel and spade though, says Bunting.

“I almost burst out laughing when they asked me if I was going to be Leigh's lookout while he dug up Marilyn Monroe,” she adds.

Not only did Homeland Security not check their British slang, but they didn’t do all their research either. Both detainees say that the Marilyn Monroe joke was a reference to the American cartoon Family Guy. And, for the record, they would have needed a crowbar as well — Marilyn is entombed in a stone crypt at a LA cemetery.

http://rt.com/usa/news/joke-marilyn-bryan-monroe-197/

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See the full gallery on Posterous

See the full gallery on Posterous

My favourite Chinese New Year cookies - Pineapple Tarts.

These pineapple tarts are really sinful as they are made with lots of butter and sugar.

One pineapple tart consists 93 calories.

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Chanel Haute Couture Spring Summer 2012 by Karl Lagerfeld.

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This is Taiwan New Year coffee cake made of the flour of glutinous rice that used primarily in the Lunar New Year period.

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This is the animation opening for a Korean movie "Wanne and Junah"(와니와 준하).

This film was directred by Kim Yong-gyun in South Korea, 2001.

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Two teenagers from Toronto Canada attached the plastic figurine Lego man with a maple leaf flag to a helium balloon and sent it 24km into the air.

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今天是正月初七人日祝你： 贵人帮你， 小人躲你， 爱人爱你， 家人护你， 老板疼你， 友人罩你， 彩卷中你， 金钱黏你， 万事顺你， 好运跟你。 人日快乐~心想事成！发呀！，

Today is the seventh day of the Lunar New Year.

According to the Chinese folklore, human beings was created by a female deity named Nu Wa女娲 on the seventh day of the first month of the lunar calendar.

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This is the part 2 video of Chanel Paris/Bombay Pre-Fall 2011/2012 Full Fashion Show by Karl Lagerfeld.

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