er /O c to Septemb
TRIVIA
Health Report
Are you all out of love? Some researchers believe they have found the cure. The chemical dopamine has been identified as being heavily involved in producing the emotional state of romantic love. Therefore, one could theoretically “cure” that heart-wrenching feeling by getting a dose of melatonin and vasotocin, both hormones with antidopamine effects.
pages of tips to get you ahead
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Sleepless in Singapore
Distracted by the Internet and round-the-clock entertainment, Singaporeans are more sleep-deprived than ever. Just 31% of us manage to get eight hours of sleep a day, with one in two staying awake past midnight, says a recent survey by ACNielsen Research. In contrast the Kiwis and Aussies take it easy – 28% and 31% sleep nine hours or more, respectively.
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Stressed. Sleepless. Sickly. If these words describe just about everyone around you, you’re in bad company. But fret not – Challenge has come up with eight whole pages of tips and trivia to kick you back into the pink of health; not to mention keeping you entertained, or at least distracted enough to forget that bag of chips. ¡So vamos!
Karoshi (Death by Overwork)
The phenomenon of karōshi a term first coined during the 1960s, is persisting in Japan, with the recent economic crunch exacerbating the incidence of fatal workrelated deaths and suicides. 2,000 1,500 1,000 500
1995
2006
1995 – 500 applications for worker compensation due to karōshi 2006 – 1,757 claims for death or major depression caused by overwork
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59 %
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If you think that’s bad, 41% of Japanese get six hours or less.
ber 2010
get 5 ho
Boss overworking you? De-stress with this karōshi-inspired game: www.karoshigame.com.
Source: http://bit.ly/sleepsg
Fighting Sleeplessness
Make a list of all the things that you need to take care of the next day, right before you go to bed. Telling yourself to go back to sleep in the middle of the night is only going to make things worse. Try distracting your mind with some light reading.
TRIVIA Breast cancer patients were more likely to have kept a dog than a cat, according to a small study conducted by researchers at the University of Munich, Germany. In fact, about 80% of all patients had intensive contact with dogs before they were diagnosed. The reason? Dogs may offer a route of transmission for the virus that causes breast cancer, the research suggests, but does not prove. Woof, anyone?
Frazzled Out
According to a Grant Thornton Survey, fewer businesses here are reporting an increase in stress levels in 2010 as compared to 2007. (We’re now below the global average of 56%.) So have we become more accustomed to stress? Take heart that this is one business chart that Singapore didn’t top. 2007
2010
05 China
84 %
Taiwan 82% China
76% Singapore 69% Malaysia 63%
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Hong Kong 67%
08 Taiwan 60%
Malaysia 64%
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Singapore 45%
Hong Kong 39%
LEGEND 01. Poorly Designed Chair
Global Average 56% Percentage of businesses indicating their levels of stress have increased compared to a year ago
Source: http://bit.ly/stresssg
03. Overloaded Furniture Besides guilt, filing cabinets can also crush you if you keep more than one drawer open at a time.
Bad chair = bad back. Always choose good support for your lower- and mid-back so you can work all day, sans pain.
04. Cluttered Desk
02. Bad Air
05. The Boss
Open a window; it might actually save a life. Bad air contains mould spores caused by leaky pipes and faulty air-conditioning. Yuck!
If the constant, looming presence of The Boss is stressing you out, call the Samaritans of Singapore at 1800-2214444 for a listening ear.
A cluttered desk is a cluttered mind. Save time and face by keeping things organised.
Office Hazards
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stress BUSTER
Psychological stress and anxiety disorders are dubbed “silent killers”. Challenge finds out more from Dr Adrian Wang, a psychiatrist in private practice. What is the top reason for stress among your patients?
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The most common reason is workrelated difficulties: long work hours, being overloaded with responsibilities, difficult bosses or colleagues, and lack of time are some of the problems my patients have complained about. Many people are not able to tune out even after leaving the office, so they go home thinking and worrying over their work problems.
How do I know if I am stressed and need help?
Stress is normal and an unavoidable part of our lives. In fact, a bit of stress is good because it pushes you to get things done. But if you’re so stressed that you can’t sleep well, have no appetite, get headaches, diarrhoea or keep falling sick, it might be a sign that your stress levels are at unhealthy levels. 06. Hungry Desk
09. Overloaded Electrical Socket
Think before you eat – your desk has 400 times the amount of bacteria as a toilet bowl, warns the American Dietetic Association.
Catch the spark that keeps you going, not the one that burns the place down. Don’t overload the electrical sockets.
07. Uncleaned Microwave Oven
10. Computer Screen
Are the microwave door handles ever cleaned? Wipe those germs off before (and after) use.
There’s now a name for your computer screeninduced woes, the Computer Vision Syndrome. Sufferers buckle under eyestrains, headaches, neck aches and blurred vision. Sounds familiar?
08. The Office Phone Getting too personal with the office phone might leave it infested with germs. So yes, clean it.
Are there people predisposed to stress due to their personalities?
Yes, some people are predisposed to being stressed. It could be genetic, meaning there may be a family history of anxiety; or it could also be learned behaviour, meaning that over the years, reacting badly to stressful situations becomes a habit they keep repeating.
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DIY Ways to
Test your Fitness Some simple exercises you can do to see how you measure up health-wise.
Resting Heart Rate (RHR)
To measure how efficient your heart is, do this first thing in the morning. Place two fingers on your wrist below your thumb. Count the number of beats for 60 seconds.
a
Upper-Body Muscular Endurance
Boost your ego! How many push-ups can you do? Tally the maximum you can do without stopping, and make sure your body remains straight without touching the floor.
<61
Good
Women
61 – 80
Average
>24
That’s hot
>30
Ripped!
81 – 100
Not good
20 – 24
That’s good
15 – 30
Not bad
101 – above
Seriously, go see a doctor
15 – 19
That’s not
20 – 24
Okay...
Hips don’t lie (But people do)
Your waist-to-hip ratio gives a good idea of the distribution of body fat. Divide the widest part of your bum (don’t cheat!) by the narrowest part of your waist!
Men Women < 0.8 (Healthy) Men < 0.9 (Healthy)
Fu Office Kung up ng body. Limber Soothe your achi es. Fu-inspired stretch with these Kung
Pouncing Tiger Thunder Thrust
Yawning Cat Pose
Soaring Bamboo towards Sky Slender Gourd Monkey Crush
TRIVIA The Asian BMI According to the Singapore Health Promotion Board, Asians have a higher proportion of body fat compared to Caucasians. Calculate your Body Mass Index (BMI) with the formula below and compare it with the Index revised in 2005 for Asian body types. BMI = weight (kg) / height (m) x height (m) BMI (kg/m 2) for Adults
Health Risk
27.5 and above
High risk
23 – 27.4
Moderate risk
18.5 – 22.9
Low risk (healthy range)
Below 18.5
Risk of nutritional deficiency diseases and osteoporosis
Source: http://bit.ly/bmisg
On the Ball! Is sitting on a chair too little effort? An exercise ball might be a good replacement for the off ice chair. Such “active sitting” strengthens your core muscles and encourages a good posture. Start out by sitting for just half an hour each day until you no longer need your off ice chair. Much effort!
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Jalan Jalan
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Sailing Point Walk
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Beach Walk
Cliff Walk
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You don’t always have to run or lift weights to keep f it. You can jalan jalan your way to health, too, with the many walking trails in Singapore.
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Creek Walk Total Distance:
Kelong Walk
in Singapore
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Changi Sailing Club
Ci Clu vil S b C er v ha ice ng i
SIA Sports Club
2.1km End Point
Changi Golf Course
Start Point
Changi Country Club
Source: http://bit.ly/changipoint
Changi Point has always been popular with Singaporeans, with crowds flocking to the beach on the weekends. A scenic route has been opened up along the entire Changi Point coastline in the last few years which brings you across five unique experiences away from the bustle of the city.
Double Twisting Phoenix
Screaming Eagle Back Stretch
Praying Mantis Flying Kick
Let’s Play!
Ever heard of Tchoukball (pronounced as “chukeball”)? It’s a counterintuitive game where you can score at both ends but cannot interfere with another team’s passes or movement. Find out more at the Tchoukball Association of Singapore’s off icial website: www.tchoukball.org.sg
TRIVIA Sexercise Did you know that regular sex gives you health benefits such as weight loss, a healthier heart and even better skin? Dr Desmond Ebanks, MD, founder and medical director of Alternity Healthcare in West Hartford, Connecticut, estimates that you burn 75 to 150 calories during 30 minutes of sex, as compared to 153 calories for walking, 114 for yoga, and 129 for dancing.
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Cancer Fighters
Here are some wonder foods to battle cancer.
Calorie Count of Drinks
How much are you drinking? One can of Coke (330ml, 140 Calories) is equal to:
Gin / Vodka (Shot – 30ml) 56 Calories
Brandy (Glass – 177ml) 390 Calories
Chin chow (Glass – 200ml) 48 Calories
Wine (Glass – 177ml) 90 Calories
Teh Tarik (Glass – 200ml) 142 Calories
Coffee w/ condensed milk (Glass – 200ml) 116 Calories
Champagne (Glass – 177ml) 240 Calories
Beer (Mug – 355ml) 161 Calories
soya bean milk (Glass – 200ml) 126 Calories
Drinking Tips
Avoid drinking alcohol mixed with fruit juices; they come with lots of added sugars. Have a vodka with lime instead. Feel hungry after a night of drinking? Have two glasses of water and a light snack. Finishing a glass of water after each beer helps you slow your drinking down, reducing your alcohol intake. Fun Facts about Drinking Not only does alcohol increase your appetite, it slows down your body’s ability to burn fat. Put simply, drinking makes you FAT.
TRIVIA Alcohol The expression “Mind your P’s and Q’s” comes from an old English practice where bartenders would tell their misbehaving customers to mind their pints and quarts.
Cruciferous (cabbagelike) vegetables, including broccoli and Brussel sprouts, contain many antioxidants such as sulforaphane that reduce the risk of cancer.
Disclaimer Health Foods
Catechins found in green tea help reduce the risk of cancer in the colon, liver, breast and prostate.
Grapes contain resveratrol, a powerful antioxidant that prevents cell damage.
Besides phytochemicals, beans have a high fibre content which lowers the risk of digestive cancers.
Garlic contains helpful chemicals like diallyl disulfide that protect your skin, colon and lungs from cancer.
Are health foods really as good as they seem? We take a look at some popular choices.
Green Tea Green tea comes in just about any product one could imagine: ice -cream, health supplements, facial washes. You might want to pay a little more attention to the nutritional value though. To state the obvious, green tea ice cream is still ice cream. Stick to drinking green tea from a cup to get the full health benefits.
Vitamin-Enriched Water Vitamin drinks do sound like a good idea: nutrition you can drink. However, the Health Promotion Board cautions that the added v i t a m i n s, b e i n g wate r- s o l u b l e, pass out of the body quickly. For a healthier version, add lemon slices to a glass of plain water and spare yourself the added sugars and calories.
Diet Soda Diet versions of your favourite fizzy drinks might be lower in calories than the regular version, but not necessarily healthier. Research by the Boston University School of Medicine shows that adults who dr ink one or more soda a day, re g u l a r o r d i e t , f a ce t h e s a m e increase in risk for heart disease.
Lycopene is more easily absorbed from cooked tomatoes. It helps to fight breast, lung, and stomach cancer.
Whole Grains contain many cancer-preventing compounds such as antioxidants, fibre and phytoestrogens which help reduce the risk of cancer.
Food Label Lies What do food labels really mean? It might not be what you think!
Zero Grams Trans Fats Blueberries are the best berries to fight all kinds of cancer as they are rich in ellagic acid and anthocyanosides.
Flaxseeds contain lignans and omega-3 fatty acids, which help to protect against colon cancer.
Health is merely the slowest way someone can die. – Author Unknown
Forbidden Fruits Fruits are widely recognised as healthy foods. However, some are not as innocent as they seem. As always, remember to eat in moderation!
Grapes
Grapes fight cancer but they are packed with sugar. Oranges contain 9.4g of sugar for every 100g, CocaCola 12.0g, while grapes contain 15.5g. Go figure.
According to the American Food and Drug Administration (FDA), any food can be declared “trans fats free” so long as it contains less than 0.5 grams of trans fats per serving. Note that these “trans fats free” foods add up over the course of your day, so watch what you eat!
Low Fat Durians
Th e “ K i n g o f f r u i t s” contains lots of fat, leading Thai authorities to issue health warnings in 2004 against excessive durian-eating.
Avocados
An average avocado has almost the same grams of fat as an ice cream milkshake! But some studies say these healthy, monosaturated fats are great for the skin.
In order to keep food tasty when fat is removed, sugars or refined starches are usually added, negating the benefits of reduced fat. Also, labels like “less fat” literally means what it says: it contains 25% or less fat than the comparison food. You should never assume that it means the same thing as “healthy”.
All Natural “All natural” doesn’t mean organic, or healthy. Products from animals raised using artificial hormones can still be labelled “natural”. So the next time you see an “All natural” label, you might as well pretend it’s not there.
Laughter, The Best Medicine
Research has shown the medical benef its of laughter, including stress relief and preventing heart disease. Whether genuine or forced, laughter grants you the same benef its! Laughter & Happy Chemicals
Stress & Memory
Laughter stimulates pituitary gland & hypothalamus
Stress stimulates pituitary gland & hypothalamus ( Temporal lobe)
Cortisol is released from kidneys Reaches the hippocampus
( Temporal lobe)
Frontal Lobe
Producing beta-endorphins Temporal Lobe
Which goes to the frontal lobe
( Temporal lobe)
Which regulates emotions
Signalling the temporal & frontal lobes
Making you feel happier!
Affecting emotions and memory
Ergo: The act of laughing or smiling actually makes you feel happier!
Ergo: Prolonged stress makes you unhappy and forgetful.
Source: http://bit.ly/humanbrain
TRIVIA Singaporeâ&#x20AC;&#x2122;s First Laughter Club First introduced by Zareena Bana, a Mumbai-born businesswoman, laughter therapy has been gaining popularity in Singapore. These laughter sessions include yogabased exercises. Zaibun Siraj, a motivational speaker, has been conducting these sessions for organisations as diverse as the Land Transport Authority and Far East Organisation.
Be careful about reading health books. You may die of a misprint â&#x20AC;&#x201C; Mark Twain
Health Apps
Calorie Counter
Tap & Track
A free app by Fat Secret that tracks what you put into your body. Comes with a barcode scanner!
Calculate your daily calorie needs by applying the (apparently) well known Harris Benedict Equation with this app.
TRIVIA Stress Balls Have you wondered how squeezing stress balls help relieve stress? Apparently, the act of squeezing those small yellow smiley faces distracts your mind from stress and allows both body and mind to relax, granting the same effect as meditation. Sounds too easy to be true? Try it out!