Kickstart your health

1. Sleep your way to good health

According to sleep expert Dr Lim Li Ling, the director of Singapore General Hospital's sleep disorders unit, snooze time is crucial for rest and restoration of the body, and important for our emotional and physical well-being.

"Sleep deprivation is known to affect brain function and mood, as well as increase risk of heart disease, weight gain and depression; and, if extreme, shortens our life span," said Dr Lim. Most adults need seven to eight hours of sleep every day, she added.

"People who have enough sleep should feel refreshed and alert, and will not need additional daytime naps or crave sleep-ins on weekends."


2. Bone up with D

Up to half of Singaporeans may be lacking in Vitamin D, estimated Dr Manju Chandran, a consultant endocrinologist and director of the osteoporosis and bone metabolism unit at Singapore General Hospital. The vitamin is just as important as calcium in maintaining bone health.

Vitamin D deficiency may lead to osteoporosis, aka brittle bones disease. Low levels of the vitamin can make you grouchy, too. A Dutch study on over 1,000 seniors found that depressed people had 14 per cent less Vitamin D in their blood than happy people.

Just spending 15 to 20 minutes out in the sun each day will help you get a good dose of Vitamin D, recommended Dr Chandran.


3. Switch to whole-grains

Here's a reason why you should switch from refined carbs such as white rice and noodles to whole-grains: Consuming whole-grains has been shown to lower the risk of developing chronic illnesses such as heart diseases, diabetes and certain cancers.

Wholesome grains could help trim that expanding waistline, too, as they help you feel full faster and for longer periods, so you don't overeat, according to the Health Promotion Board (HPB).

The HPB recommends a daily intake of two to three servings of whole-grain foods - including brown rice, whole wheat spaghetti and wholemeal bread - as part of a daily five to seven servings of carbs.


4. Wash your hands

With HPB and help from a microbiologist, TODAY conducted an experiment at the height of the H1N1 outbreak last year and saw for ourselves the horrifying amount of bacteria - mould included - we picked up from the environment.

Proper hand washing, using good old soap and water, reduces the germ count by at least half. A thorough 30-second hand washing gets rid of about 99 per cent of the germs on your hands.


5. A walk in the park

The adage "no pain, no gain" may not apply when it comes to exercise.

Studies have shown that moderate-intensity exercises such as brisk walking, golf and Pilates may be as beneficial as vigorous workouts.

One of the largest studies done on exercise - polling over 2,000 chronic heart failure patients - published in the Journal of the American Medical Association last year, found that moderate exercise helped the patients feel better and reduced the rate of mortality.

Because moderate-intensity exercises are far less painful than strenuous workouts, you're more likely to "stick to it", said Mr Eric Ho, a senior physiotherapist at Singapore General Hospital.

The HPB recommends at least 30 minutes of moderate exercise five times a week.


6. Open wide and say ahh...

If you've neglected your mouth last year, it's time to make up for it.

Findings from a local oral care study, released by Johnson & Johnson last year, showed that only 21 to 35 per cent of the 150 Singaporeans surveyed rinsed and flossed daily.

Dentists TODAY spoke to said many people are unaware the mouth is really the window to one's health. Certain oral bacteria may even increase the risk of stroke and heart attacks, said Dr Chong Kai Chuan, clinical director of dental care group, Q&M Dental Institute.

On top of brushing twice daily, the Asia-Pacific Panel of Dental Experts recommended that adults should at least floss once a day and use an antibacterial mouth rinse twice daily.


7. Take your best shots

Older adults need to get shot.

Dr Lim Poh Lian, head of Traveller's Health and Vaccination Centre at Tan Tock Seng Hospital said that vaccinations help protect older adults - who generally have weaker immune systems - against infections. Plus, some vaccines have to be renewed regularly, such as the tetanus shot, which should be given every decade, she said.

Dr Lim recommended that adults over the age of 65 should get pneumococcal vaccination at least once and influenza vaccine yearly. Adults who have medical conditions including diabetes, lung, heart and kidney problems, or immunosuppression from medications, should also consider a pneumococcal and annual influenza shot.


8. Stress on fun

Keeping your emotional health in check is just as important. Dr Adrian Wang, a consultant psychiatrist at Gleneagles Medical Centre, advised setting aside half a day each week to do something that will "perk up your mood" no matter how busy you may be.

"It could be as simple as having coffee with your pals. Just tear yourself away from your daily grind, set aside the time and stick to it," he said.


9. Don't ignore health screenings

Chronic diseases such as high blood pressure or Type 2 diabetes often have little or no symptoms until it is too late, said Dr Karen Cheong, a family physician at National University Hospital Wellness Centre.

Staying current with health screenings can nip them in the bud early on. Diabetes screening should start from the age of 40, but earlier if there are other risk factors such as obesity. While at it, you should also check your cholesterol levels.

Some cancers can also be detected early. Dr Cheong recommended the following cancer screenings:

Women between 40 and 49 years of age should go for yearly mammograms, while those 50 years old and above should go for a mammogram once every two years.

Women over the age of 25 who have had sexual intercourse should have regular Pap smears.

For people with no family or personal history of colorectal cancer, screening should begin at 50 years of age.

Chronic Hepatitis B carriers are at increased risk of serious illnesses such as liver cirrhosis and liver cancer. A blood test can be done to screen for Hepatitis B infection. Hepatitis B carriers should see their doctors regularly to monitor their liver function every three to six months, and screen for liver cancer with a blood test and ultrasound of the liver.


10. Stub it out

If cancer, heart disease, premature ageing, infertility and bad breath aren't enough to stop you from smoking, consider this: The toxic effects of smoking can also rob you of your sight, according to Dr Srinivasan Sanjay, a registrar at Alexandra Hospital's department of ophthalmology and visual sciences (OVS).

The good news is, no matter how long you've had the unhealthy habit, your body reverses some damage within a day of stubbing out your last cigarette.

It's easy to blame our bad health on a lack of time and other external factors, but with these simple adjustments, you can have a healthy lifestyle - without going through the depths of hell.