Medical experts have warned that Covid 19 may well be around for the long haul. In the coming months, we may start to see a second wave from other countries. Experts noted that one the most challenging transmission modalities is a spread within the family. Hence, in my humble opinion, it is most important to learn what steps we can do, to protect ourselves and our families from this infection.
Inspired by my thoughtful buddy from Jebhealth, Jimmy Boey, this month, we will kickoff a series dedicated to #healthmatters #protectyourfamilies. We will start with discussing the TOP 5 tips to enhance your immunity. To make it easier to remember, we have coined a mnemonic WUHAN.
TOP 5 TIPS TO ENHANCE YOUR IMMUNITY | And protect your families 🙏
- Workout regularly ||Fact: Studies show 30 min of exercise daily, be it brisk walking, swimming, jogging, aerobics, dancing, can help one to maintain a healthy weight and blood pressure. I strive to exercise daily, be it running, Tabata workouts or hitting the gym. The key is to keep standing, keep moving, and avoid a sedentary desk bound routine. For more exercise tips, feelfree to PM me.||Myth: The more exercise the better. Exercise is all good, but too much exercise can weaken your immune system, so always pace yourself. Last thing we want is an injury that lands us in bed and inactive for a month.
- Unwind and rest when your body tells you to || Fact: We need rest. We need good sleep. The duration of sleep varies from person to person, but the bottom-line is, sleep is necessary for restorative rest, to destress, reduce cortisol levels. Sleep experts advocate an average of 7 hours of sleep, and quality sleep, where one wakes up feeling refreshed and energised is the best. If you have difficulty sleeping, try a glass of warm milk and pistachios before bed =) Another mind restorative activity is mindful meditation. The mindfulness movement is the rage these days, and sitting still, taking some time to slow down, and be conscious of your breathing, emptying your mind and the numerous thoughts you have, is a practice most beneficial to your mind and body.
- Healthy connections || Fact: Staying in touch with family and friends boosts our immunity. Take for example Japan. Okinawans, long famed for their longevity, are a close knitted community. They stress the importance of regular laughter, sunshine and engaging in social activities. Neighbours know one another, and smiling, greeting and helping with day to day affairs is a common sight. A typical day starts with waving at your neighbours, a friendly smile and a simple catchup. Many participate in community activities like karaoke, dancing and gardening. Man was not made to live in isolation. Having strong social connections reduces risk of anxiety and depression, increases gene expression for immunity ( as per study by Steve Cole, UCLA), increases self esteem and creates a positive feedback loop of social, emotional and physical well being. Loneliness is on the rise. In 2004, over 25% of Americans saying that they have no one to confide in. Between April 2007 and 2012, a large and representative German adult population was sampled to investigate loneliness. It revealed a total of 10.5% of participants reported some degree of loneliness (4.9% slight, 3.9% moderate and 1.7% severely distressed by loneliness). All these data points to an increasingly isolated world. I am sure if we did a survey in Singapore right now, the figures would be not much better. How many close friends do you have? When was the last time you connected with a long lost friend or family member? It is never too late to do so. =)
- Avoid smoking and alcohol || Fact: Smoking and excessive alcohol causes the production of free radicals and in the long run, is detrimental to your health.
- Nutrition || Fact: A healthy diet, rich in fruits and vegetables, provides your body with the right vitamins and antioxidants to maintain optimum levels of health. Touching on the Okinawan diet, it stresses the healing properties of food together with calorie restriction. Okinawans eat less rice and less calories than the rest of Japan. Their meals consist a variety of fruits and vegetables (in the colours of the rainbow!) in small portions, and eating only until one is 80% full. I agree, eating less is not easy. I for one love my carbs haha. || Myth: The more vitamins and immune boosting supplements we take, the healthier we become. More is not necessarily better. Scientists agree that when our body has a deficit in a mineral or vitamin, taking supplement help. But it is not medically proven that taking excessive amounts of supplements, tumeric, garlic can protect ourselves against an infection. So moderation is key and dont be fooled by advertisers touting their immune boosting products.
So I hope these time tested methods are helpful to you and your family. Remember… 😉
- Workout regularly
- Unwind and rest
- Healthy connections
- Avoid alcohol and smoking
This video is a brief summary of the above ☝️😊
Lets stay safe, stay healthy and together, we can protect our families. #sgunite #sgunited– Dr Daniel Chang
- Akerele O. WHO guideline for assessment of herbal medicines. Fitoterapia. 1992;63:99–104.
- Bishop, NC, Walsh, NP, Haines, DL, Richards, EE and Gleeson, M. 2001b. Pre-exercise carbohydrate status and immune responses to prolonged cycling: II. Effect on plasma cytokine concentration. International Journal of Sport Nutrition and Exercise Metabolism, 11: 503–512.
- Calder, PC. 1996. Fatty acids, dietary lipids and lymphocyte functions. Biochemical Society Transactions, 23: 302–309.
- Calder, PC and Jackson, AA. 2000. Undernutrition, infection and immune function. Nutrition Research Reviews, 13: 3–29.
- Buettner, Dan (2015). The Blue Zones Solution: Eating and Living Like the World’s Healthiest People. National Geographic.
- Emma Seppälä, Ph.D, is Science Director of Stanford University’s Center for Compassion and Altruism Research and Education and the author of The Happiness Track (HarperOne, 2016).
I have looked depression and insomnia in the eye, and took them down. *Mcgregor style* || 我今天分享的是我自己的例子。我被诊断有憂鬱症，焦虑症，严重的过动证。16岁的時侯，我開始接受治疗。我深知社会对心理卫生疾病的看法，我发现言语与文字是有很大的影响力的，所以决定组织起来，帮助有需要的人。心理疾病也能发生在人生顺遂的人身上。2020是一個充满挑战的一年。如果你感到失望，沮丧，憂鬱，你并不孤单。我们的非盈利组织希望能够集结大家的力量，打败心理疾病。 我們有几个小组，由义工和专业人士组成 可以到我们的链接看一看。 LivesofSG 感到绝望|焦虑郁闷？你不是一个人。对于许多人来说，2020年是充满挑战的一年。如果您是一位年轻的专业人士（Gen X Y Z），却在焦虑和沮丧中挣扎，那么我们特别希望为您提供帮助。 项目总结|我们策略的基础知识 愿景：|| SG心理健康耻辱的系统，全面和临床摘录 建立一个可以公开，自由和积极地讨论精神健康问题的社区。我们将携手解决20-49岁的职业健康人士（众所周知的XYZ世代）困扰的精神健康问题。加入我们。加入我们的社区。团结一致的社区，多样性团结的社区。 我们主要关注=> WorkplaceDepression + PostnatalBlues 我们的核心支柱| LivesofSG的ABC 意识|建筑商|护理团队| 意识 -外展团队 -发布分享 -邀请志趣相投的人加入我们的社区 建筑商 -故事策划也称为HumansofNY风格 -个人分享和应对技巧的视频 -个人正面信息 护理团队 -教育部门 -工作场所变焦研讨会 -教授如何1.识别有危险的人2.共享应对技巧3.升级有危险的人 筹款| LiveofSG会议与我们的医生，心理学家，媒体心理学家，治疗师团队一起举办的慈善舞会。 Summary of 3 arms 组织通过三个主要管道提供协助。“我们的Awareness Ambassadors通过社交媒体接触新世代专业人士；号称Builders的组员则负责收集社会真实故事，通过视频和文字方式分享这些激励人心的故事，向社会传达正面讯息。另外，我们亦成立了Care … Continue reading Musings of a dear friend | LivesofSG
What is mask-ne? Mask-ne is acne breakouts as a result of our new norm, mask wearing. They can be in the form of comedones, whiteheads, blackheads, pimples. Who gets maskne? In my clinical experience, I notice mask-ne tends to affect teens and young adults more, and those with a propensity for adult onset acne. It … Continue reading Mask-Ne Singapore 2020 | Ask Daniel Chang
What causes eyebags? Firstly, it is key to identify if its a true eyebag or false eyebag. False eyebag: It is due to a hypertrophied lower eyelid muscle and can be improved with toxin Real eyebag: How severe is the eyebag? How saggy is the eyelid skin? How sunken is the midcheeks? What are non … Continue reading How to get rid of eyebags in Singapore | Ask Dr Eyebag