Simple Activities to Help You Find Peace

 

Everything around you speaks of chaos. You need to calm down, take a step back and invite inner peace. You need all the inner peace you can get especially here in Singapore where things are hectic and exhausting. When you hear inner peace, it usually refers to the state of spiritual and mental calmness.

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Everyone should master this calmness because it can make a big difference at the end of the day. It can help you survive stress and chaos. The good news is that with enough knowledge, you can master inner peace. If you master it, nothing or no one can bring you down. So what are the activities that invite inner peace? Here are some:

Meditate

Meditation comes first when you head about inner peace. You do not need to go to a mountain though to meditate. When things get rough at the office, take a break then look for a silent or comfortable place. When you are seated, close your eyes and concentrate on your breathing and let the anxieties disappear.  A quick meditation can relieve depression and stress.

Breathe

There is no simpler way to relax than slow and deep breathing. It can actually lower your blood pressure. Sometimes when things get rough you forget to breathe and that makes things worse.

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Lay your head on a pillow

You do not want to draw so much attention so try not to sleep and snore at the office. If you have a pillow stuck somewhere in the office, you are already on the road to inner peace. Use it and visualize that the pillow is a sponge absorbing all your anxieties and worries if only for a few minutes.

Count

Counting is very elementary but still you can get something from it. Instead of counting 1 to 10, try counting backwards instead. When you are freaking out, you will be busy thinking what number comes next. This is an effective way to distract yourself and gain that poise.

Close your eyes

Another easy way to regain your focus and calm is through closing the eyes. You may think this is simple but it can help ease your worries and other anxieties. Close your eyes even for a few minutes and let the chaos around you disappear.

There you go. Hopefully with the things mentioned above, you will find that inner peace you deserve. Your ultimate goal is to regain your focus and calmness. Do not let stress keep you from being happy.

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Simple Activities that Invite Body Relaxation

 

When things get awry, your ultimate goal should be inner calmness not impromptu destruction. Inner calmness is a state wherein mental and spiritual well-being are at peace then reflects or radiates physically. The good news is that with the right understanding, you can be strong and face struggles head on.

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Your idea of inner calmness is hours but when you are at work, you can only give few minutes to regain your poise. Do not worry because for just under five minutes, you can invite inner calmness through simple total body relaxation. Every Singaporean should know this. Here’s how you can invite total body relaxation:

  • Hand massage: You do not need to go to a professional masseuse because with a simple hand massage, you will get that total body relaxation that you deserve. Massaging the hand helps calm a hammering heart. Hand massage is especially helpful for people who spend most of their time typing. Hands in general carry tons of tension. You only need a lotion then start kneading the base muscle of the thumb. You can also keep on kneading in the scalp, neck and shoulders.

 

  • Foot massage: Another form of relaxation is foot massage. You do not need to bring or call a masseuse. Bring with you a golf ball and rub your feet back and forth against it. It is actually an impromptu relaxing technique.

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  • Squeeze: Instead of strangling your boss or co-worker, you have to channel all your negative energy unto a stress ball. Squeezing a stress ball sounds simple but it can ease the stress and anxiety you are feeling. Stress balls are portable way to relieve tension.

 

  • Dripping water: The next time you are stressed out and stress ball or golf ball is not available, head to the comfort room and run cold water on the wrists and behind the earlobes instead. This is a good one because it can cool and calm the major arteries found on your wrists or earlobes.

 

  • Brush your hair: You are not fond of brushing the hair because you always tie it. Perhaps it is time to lose it and brush the hair again. This sounds simple but it can make a difference at the end of the day. Repetitive motions (like maybe more than 100 strokes every day) can cause your body to relax. Other things that you do is knitting or washing dishes.

In order to relax, you have to be alone at least even for only five minutes because these will be useless if your background is stressful.

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What You Need to Know About Knickers

 

Here in Singapore, we do not hear the word knickers everyday but it should be something that we should be aware about. Knickers is a British word that signifies a woman’s underpants. Knickers is not used in America or Canada because they prefer “panties”. Regardless of what term you use, it is time to know that studies reveal knickers can affect your fertility.

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When choosing knickers, women usually pick comfort over style. This is the reason why cotton knickers are preferred by many women around the world. However, recent study revealed that cotton knickers could affect fertility. The chemicals used by manufacturers to treat cotton can affect fertility. You should know that cottons used in making underwear went through a treatment. The treatment includes infusing cottons with Nonylphenol Ethoxy lates (NPEs). NPEs are present especially in detergents used by many fabric makers.

The thing is that there are some cases that the residue of NPEs can end up in the finished product. So how can it affect fertility? According to one study, the manifestation of NPEs in pregnant women can have an effect on their placenta. There had been extreme cases noted that resulted to pregnancy complications or worse, miscarriage. For those who are trying to get pregnant, the capability of the embryo to implant can be affected.

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More research should be done to strongly establish the link between pregnancy complications or fertility and NPEs. It doesn’t hurt to be knickers aware though. The good news is that there is a brand that is keenly aware of the dangers of NPEs and launched chemical free and organic underwear. Elena Antoniou, co-founder of the brand said that the aim of manufacturing chemical free and organic underwear is to give women all over the world the peace of mind that they deserve every time they put their underwear every day.

The brand is called Mighty Good Undies. According to Elena, the cotton used are organically grown not to mention is Fairtrade Cotton Standard certified. The certification warrants that cottons are grown and processed without the presence of harmful pesticides and toxic chemicals that can leave residue on underwear that can affect fertility.

Now that you are aware, it doesn’t mean that you should not wear underwear. You should wear underwear for hygiene purposes but this means that you have to choose accordingly. Cotton underwear is comfortable but if it means affecting your fertility, it is time to be picky of the things that you have to wear. Research for other brands that offer chemical free and organic cotton.

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How Women Can Stay Safe While Travelling Alone

 

Many women are now bold and brave. This is the result of the society’s empowering us too much. We are independent and we can do the things that we desire like men do. This is the reason why the number of solo female travelling rose. When you decide to travel solo, you have to fight for it since not all people around you will approve of it.

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It is normal that your parents or friends worry about your safety. You have to convince them that you will be fine for the whole duration of your travel. It is typical that you feel scared on your first solo adventure. With excitement, there comes the anxiety of the unknown factors. When you feel like backing out, remember that it is all just in your head.

Here are some tips on staying safe for solo travellers out there:

  • Trust your guts. They say that a woman’s gut instinct is so much better than men. You have to make good use of your gut instinct because it will serve as your gauge and guide. The good news is that uneasy vibe will heighten over time.

 

  • Know when to say no. Many people are afraid to say no because they think they will disappoint people. The travel is all about you and nobody else. If you are not comfortable about something, do not be afraid to say no and be honest. For example, if you are with a group of people in the bar, you are asked to drink some more. You should know when to stop since getting too intoxicated can be dangerous.

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  • Dress appropriately. You should not be too flashy. You have to dress like a local to blend in. With this, you have to wear appropriately. Before going to that place, do some research about the appropriate dress.

 

  • Avoid walking alone at night. Depending on the country you are in, walking alone at night varies. There are countries that walking alone at night are perfectly safe. If you heard that it is dangerous to walk at night alone, you should heed the warning. Always bring a whistle just in case things get awry.

 

  • Let friends and family know where you are. You have to tell someone where you will be so they will know your status. Many hostels now have WiFi so you can freely message parents and friends any time of the day. Do not completely go off grid.

Going outside Singapore alone can be the experience of a lifetime if you give it a chance.

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5 Secrets You Shouldn’t Keep From Your Cardiologist

Just like with any other health conditions, being honest with your cardiologist is what will assure you that you get the proper cardiac care that will help you achieve an optimal heart health. Lying to your heart doctor will only lead to further heart problems such as heart attack. Here, we have listed down some of the crucial information that you should always be upfront and honest about with your Singapore cardiologist.

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1. If you are taking any form of supplement or vitamins along with your heart health medications.

Herbal remedies and alternative medicine may seem to work wonders in managing chronic conditions, but cardiologists warn that taking certain supplements might pose some serious risks if you take it along with the prescribed medications for your heart disease.

From drugs like yohimbine and alfalfa, a study conducted by a group of cardiologist in Singapore revealed that there more than two dozens of herbal products that patients with heart disease should never consider taking while in the process of treating their heart problem. That said, know and research on all the over-the-counter medications, supplements, vitamins and herbal remedies you are currently taking to avoid ingesting a potentially deadly combination of medicines.

2. If you have undergone a series of screening tests from other heart specialists.

Some patients might feel shy about admitting to their doctor that they received a second opinion or an additional screening test from another specialist – but it’s still not enough reason to keep this information from your practitioner. As you walk out of your doctor’s clinic, your goal should be to receive the best heart health care there is and not to make your Singapore cardiologist feel good about himself or herself.

If you have undergone an angiogram, echocardiogram, blood test, EKG or other series of tests from another clinic, make sure to keep your patient file from them and show it on your next appointment with your cardiologist. It is vital that your primary cardiac care specialist has all the necessary information about your heart health in order to provide you with the best heart health care possible. Also, don’t worry about offending your primary physician by getting a second opinion when you visit harley street cardiologist in Singapore for your review. Remember that you chose them to give the best health care possible, and sometimes achieving it involves seeing and being screened by multiple healthcare providers in Singapore.

3. If you ever skipped taking your prescribed medications.

Patients often lie about taking their cholesterol or blood pressure medications. Oftentimes, they believe that they no longer need to take these prescribed drugs if they just alter their diet, start an exercise program or change their lifestyle habits. While this may be true in the long term, the effects of exercising and changing your diet or habits won’t show any immediate improvements on your heart health – in fact, you might just be prolonging or worsening your heart problem. Sure, it will have some positive effects on your health, but you will still need your medications to achieve an optimal heart health.

Another potential problem might even arise if your cardiologist reads your cholesterol and blood pressure levels and notices no changes at all. He might end up giving you a prescription for a higher dose drug, if he is not aware that you have not been taking the lower dose medicines that he prescribed.

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4. If you are going through some stressful times in your life.

Experiencing serious life events like the divorce, job loss or death of a loved one can cause extreme levels of stress that might significantly increase your blood pressure levels. Other than that, experiencing extreme stress might stimulate your heart to skip beats and cause you to experience some palpitations.

So as much as possible, inform your cardiologist when you experience any significant life stressors that might be affecting you. With this, they will be able to monitor your heart health more closely and prevent a heart attack from occurring during these times.

5. If you failed to stick with your dietary changes or exercise program.

Saying that you followed the dietary changes or started the exercise program that your physician gave you when you actually didn’t is not going to help you improve your current heart health. In fact, lying about such important things might cause a more serious health problem for you.

Your cardiologist in Singapore will believe you when say that you have been exercising, as well as when you confirm that you’re not experiencing any chest pain while working out. The only problem in lying about this is he or she won’t get an accurate picture of what shape your heart is currently in. Telling your doctor the truth will allow him to perform a series of screening and stress test to determine how your heart responds under the stress of performing a physical activity, and thus giving them an idea about the condition your heart is really in.

Finding a cardiologist that you can have a good relationship with and feel comfortable telling the truth is crucial. Remember that lying to your heart specialist will only worsen your condition and hurt you in the long run. So be honest and upfront with your doctor to prevent a devastating heart attack from occurring. After all, you would not want to suffer a fatal heart attack just because you were too embarrassed to tell your cardiologist the whole truth.

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5 Healthy Foods to Eat to Bulk Up

 

While most of us are constantly trying to shed some weight, there are those whose battle to gain weight is just as real. If it’s the kind of battle you’re currently into, then read on to discover what kinds of food you should eat so you could bulk up in an easy and healthy way.

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  1. Lean Red Meat

Lean red meats are the first things you should eat if you’re planning to gain some weight. Steak, in particular, contains lots of iron and protein necessary for building up some muscles. Opt for cuts like rib-eye, T-bone and New York strip with marbled meat as these cuts are loaded with more calories and are tastier when cooked as well. Such meats are high in cholesterol, however, so avoid incorporating it in your diet on a daily basis. Also, avoid combining it with saturated fats as it might cause some serious health problems.

  1. Natural Peanut Butter

Apart from eating red meat, consuming organic peanut butter is also a good way to gain some weight; just a tablespoon of it already contains four grams of protein and 100 calories. Other than that, this tasty spread is also rich in magnesium, folate and vitamins B3 and E. Enjoy it mixed in your oatmeal, as an apple dip, or as a filling to whole grain bread.

  1. Whole Fat Milk

One crucial change that you should make if you’re planning to gain weight is to swap skim milk for whole milk. It contains 60 calories per glass and is rich in other nutrients like vitamin A and D. Add whole milk wherever you use skim milk, such as in cereals, oatmeal, sauces or as a regular drink. If you like adding milk to your coffee, then use it as a creamer for your daily cup of Joe.

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  1. Tropical Fruits

Aside from making you feel refreshed after a rough workout, tropical fruits are also capable of helping you gain some weight. Bananas, mangoes, papayas and pineapples are some of the best fruits to eat for weight gain since they provide energy-boosting natural sugars. So be sure to add some fruit servings into your diet either as a snack or as a smoothie.

  1. Whole Wheat Bread

A study conducted by health experts in Singapore found that consuming healthy bread products aids in weight gain. One of the best bread choices to incorporate in your diet is whole wheat bread. Aside from being packed with fibre and minerals, whole wheat bread also helps in sustaining your energy level and in keeping you full for longer periods.

Gaining isn’t just about doing the right workouts, it’s also about eating the right kinds of food. So make sure that you keep these foods in mind as you start working on bulking yourself up.

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5 Healthy Ways to Beat Prediabetes

 

According to idf.org, approximately 541,600 people were diagnosed with diabetes in Singapore in 2015 – with both children and adults developing Type 2 or Type 1 diabetes. There are numerous health complications related with diabetes, which is why it’s crucial for people in the pre-diabetic state to take action to stop the onset of the said disease. Here, we listed down some new practises that will help you protect yourself from pre-diabetes.

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  1. Make Exercising a Habit

Exercising is one of the best things you can do to prevent the development of diabetes. Health experts suggest exercising 30 minutes a day, with the help of a professional instructor to ensure your safety and to keep you from getting bored. It’d also be a good idea to sign up in a workout program so that exercising becomes a physically and mentally engaging activity for you.

  1. Keep a Food Diary

Keeping a food diary can be extremely helpful, especially for people with diabetes. Carefully taking notes of the food you eat – along with any mood changes you experience – will help in clueing you into which food affects your health the most. Also, tracking your food intake will give you an idea as to how healthy or unhealthy your dietary plan is.

  1. Drink More Water

A common issue that plagues people with diabetes is feeling hungry even after they’ve eaten. To counter this issue, health experts suggest increasing your water consumption; drinking a full glass of water after meals and downing another glass in between your usual meal times. Practising these drinking habits will definitely aid in warding off hunger and keeping you well-hydrated.

  1. Ditch Soda and Sports Drinks

Maintaining their blood sugar level is one of the biggest issue that people with diabetes often face. If you’ve been diagnosed with pre-diabetes, then it’s as necessary to remove all excess sugar from your diet. Caffeine is also known to cause problems, which is why health experts recommend avoiding caffeinated drinks like sodas, sweet tea and sports drinks. If you ever get tempted to grab a can of soda, simply remind yourself that a 12-ounce can of it is loaded with 10 teaspoons of sugar.

  1. Get Enough Sleep

Aside from lack of exercise and an unhealthy diet, sleep deprivation is also a known contributor to the development of diabetes. If you’re already a pre-diabetic, it’d be best to commit yourself to an 8-hour sleeping schedule. Doing this helps your body in dealing with pre-diabetic stress, as well as in preventing the onset of Type 2 diabetes.

Apart from exercising and eating a healthy diet, educating yourself about the common misconceptions of diabetes will also help you dealing with the disease. Combining knowledge with some lifestyle changes is definitely the best way to halt pre-diabetes in its tracks.

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