Sports, Health & Wellness
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Can cranberry juice help prevent urinary tract infection?
About half of all women will get a urinary tract infection (UTI) at least once in their lifetime, and about 25 per cent of all women will have recurrent episodes.
A recurrent infection is defined as having two or more UTI episodes within six months, or three or more episodes within a year, said Dr Valerie Gan, a consultant at the Singapore General Hospital's department of urology.
Recurrent UTI is one of the most common problems referred to urologists by primary care physicians.
Women are at greater risk of developing such an infection than men, who rarely suffer a repeat episode. But when it does happen, it usually indicates an underlying cause, such as urinary stones. Recurrent UTI among men requires further evaluation, said Dr Gan.
Urinary tract infections are most commonly caused by bacteria and some people take cranberry juice in the belief that it can help prevent infection.
"There is conflicting evidence regarding the efficacy of cranberry products and lactobacillus probiotics in preventing UTI," said Dr Gan. "However, these are unlikely to be harmful if taken as supplements in the prevention of UTI."
She dispenses tips on how to reduce the risk of such infections.
1. Drink enough fluids: It helps to dilute urine and flush away the bacteria.
2. Empty the bladder after sexual intercourse:It helps to flush out bacteria and decrease the chances of a recurrent infection. It is a sensible practice, but there is no medical evidence to say it helps.
3. Avoid contraceptive methods such as diaphragms and spermicides: These devices can contribute to bacterial growth.
4. Use vaginal oestrogen
This comes in the form of a topical cream or vaginal tablets and may benefit post-menopausal women.
Low oestrogen levels have been linked to the thinning of the vaginal lining, with a decrease in cellular glycogen. The lack of protective lactobacilli and the decrease in tissue quality also make it easier for bacteria to be introduced.
5. Do not douche: Douching has not been shown to decrease the frequency of UTI. In fact, it may increase the likelihood of infection.
If you show signs of UTI, you should seek treatment and get your urine tested, said Dr Gan. The infection needs to be treated as the bacteria will not go away on their own.
Drinking water may help alleviate the symptoms but it does not get rid of the infection, she said. "If left alone, a simple UTI involving the bladder may infect the kidneys."
She added: "The patient may develop systemic symptoms like fever and may require hospitalisation for intravenous antibiotics."
Antibiotics, she said, are the mainstay treatment for UTI.
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Vitamin M!
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20 Best Foods to Live Longer
Making it happily and healthily into old age doesn’t require high-tech gadgets or a magic elixir.
Living into our hundreds conjures up images of sci-fi movies with magic anti-aging pills and bionic organs. Turns out, the secret to living longer isn’t actually a secret at all. According to the biggest study on longevity, the Grant&Glueck studies out of Harvard, making it healthily and happily to old age requires a number of lifestyle habits: not smoking, having an active social life, getting plenty of exercise, keeping a healthy weight, and eating the right foods. Although you need to maintain all these habits at once to reap the longevity benefits, there’s no denying that what you eat plays a big role beyond how it affects your waistline.
These are the foods that Eat This, Not That! editors have found can help turn back your biological clock. Although no one food can extend your life by itself, it’s important to incorporate all of these foods into your diet. Whether they’re chock-full of antioxidants, can help lower the amount of “bad” cholesterol, or are good for your blood sugar, these foods will help you stave off chronic, life-threatening disease, and age gracefully into your golden years and beyond. Looking for more ways to extend your life? Check out our essential report: 35 Secret Ways to Age Backwards.
1. Leafy greens
Leafy greens, like spinach, kale, arugula, mesclun, and romaine are some of the healthiest foods on the planet. In fact, in a study conducted by William Paterson University, the top 15 nutrient-dense produce were all greens. These leafy greens should be the basis of a healthy diet to combat disease-causing inflammation and heart disease. People who ate at least one serving of leafy greens a day decreased their risk of death by 15 percent, according to a study published in Experimental Biology.
2. Extra virgin olive oil
Extra virgin olive oil is a staple in the Mediterranean diet, which has been deemed the best diet for living longer. Researchers believe the heavy presence of heart-healthy monounsaturated fats in EVOO is a major factor. Extra virgin olive oil also contains potent antioxidants called polyphenols, which may help protect your brain. Research published in the Journal of Alzheimer's Disease found that these antioxidants have beneficial effects on learning and memory deficits, and could help reverse age-related cognitive decline.
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Six foods to eat for a mood boost
If you have ever found bliss in chocolate or smiled when someone offered you some french fries, then you know food can make you happy.
But while your favourite treat may give you a brief emotional lift, sustained mood-boosting brain power can come only from a consistent supply of nutritious foods.
Researchers are taking a closer look at how food can impact mood and have found that what you eat does make a difference.
Nourishing foods can feed the brain a combination of nutrients which helps boost serotonin, the neurotransmitter responsible for happiness and well-being. Here are some brain-healthy foods:
SALMON
People who eat fish rich in omega-3 tend to have a lower risk of depression and a more positive affect, which is defined as how much you experience positive moods and feel joy. Salmon also contains vitamin B-12, which helps produce brain chemicals that affect mood.
PROBIOTICS
People who take probiotics see improvements in their perceived levels of stress and have a more positive mental outlook, compared to those not taking them.
LEAFY GREENS
Spinach and other dark leafy greens contain magnesium, which can positively impact serotonin levels and boost your mood.
BLUEBERRIES
With a high content of antioxidants known as flavonoids, blueberries help activate brain pathways associated with better cognition and less cellular ageing. Blueberries and blueberry juice are associated with having a more positive mood.
OYSTERS
This seafood delicacy is high in zinc, a mineral that is not stored by the body and must be consumed daily. Being deficient in zinc is linked to depression. Other good sources of zinc include crab, beef, beans, chickpeas and cashews.
CHOCOLATE
Results from systematic reviews indicate that cocoa can shake off bad moods and may protect against depression. Sipping antioxidant- rich hot cocoa increases feelings of contentment and puts people in a happy mood.
But too much sugar is negatively associated with brain health, so choose dark chocolate and keep portions to a square or two a day.
WASHINGTON POST
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5 scary reasons your stomach is hurting
There are a whole host of abdominal problems that can make you double over in agony.
While some are more serious than others, it's not always easy to pinpoint what's wrong.
When in doubt, or if the pain lasts for longer than an hour, check with a doctor and watch out for accompanying symptoms.
According to Dr Gwee Kok Ann, director and consultant gastroenterologist at Stomach Liver & Bowel Clinic, alarm symptoms include fever, vomiting, diarrhoea and passing of blood in stools.
In such cases, you should seek medical help as soon as possible.
Your stomach pain could be due to...
APPENDICITIS
SYMPTOMS: Fever, abdominal swelling and inability to pass gas.
WHY IT HAPPENS: Gastroenteritis is sometimes mistaken for appendicitis, especially during self-diagnosis, but a red flag for appendicitis is unrelenting pain in the lower right side of the abdomen.
A lot about the inflammation of the appendix is still unknown. Some experts suspect that this occurs when bits of undigested food or stool block the appendix, but that theory has yet to be proven.
TREATMENT: Surgery is needed to remove the inflamed appendix. Left untreated, it will eventually burst and this can be fatal.
KIDNEY STONES
SYMPTOMS: Severe pain in the back and side that shifts to the lower abdomen and groin area, blood in your urine and frequent urination.
WHY IT HAPPENS: Kidneys help remove extra water and waste from your blood.
When you drink too little water, the kidneys don't get a good flushing and urine becomes concentrated, allowing minerals to crystallise and form hard deposits.
People with high body weight and those who are not physically active are more prone to developing kidney stones.
TREATMENT: Small kidney stones can be naturally passed out by drinking at least six to eight glasses of water a day.
For bigger stones, surgery is usually required.
GASTROENTERITIS (OR STOMACH FLU)
SYMPTOMS: Vomiting, diarrhoea and fever.
WHY IT HAPPENS: Consuming food or drinks that have been contaminated by bacteria or viruses can cause this intestinal infection. To avoid it, eat only freshly and fully cooked food while it's still hot.
TREATMENT: Antibiotics will be prescribed if the infection is caused by bacteria or parasites.
There is no treatment for viral gastroenteritis, but your body's immune system will fight it naturally. The doctor may also give medication for symptomatic relief. In mild cases of stomach flu, probiotics may help too.
IRRITABLE BOWEL SYNDROME (IBS)
SYMPTOMS: Bloating, flatulence and irregular bowel movement such as constipation or diarrhoea.
WHY IT HAPPENS: The exact cause of IBS is still not known, but stress, certain foods and hormonal imbalances are common triggers for those cramps in the lower abdomen.
Frequently mistaken for indigestion, IBS affects the large intestine and tends to be common among young women.
TREATMENT: If you already have IBS, don't load up on veggies in the hope that fibre will help to ease bowel movement, as it could worsen symptoms.
The pain usually goes away after passing wind or a visit to the loo. Medication may also be given to relieve symptoms.
OVARIAN CANCER
SYMPTOMS: Abdominal swelling, bloating, flatulence and change in bowel habits. Symptoms usually develop only when the cancer is advanced.
WHY IT HAPPENS: Ovarian cancer occurs when malignant tumours grow on different parts of the ovaries.
Symptoms like stomach pain show when the cancer spreads to nearby organs and causes problems such as bowel movement obstruction.
Women who are over 40 and have never breastfed as well as those with infertility issues or a family history of ovarian cancer tend to be at the highest risk.
It is the fifth most common cancer among women in Singapore.
TREAMENT: Depending on the stage of cancer, surgery and/or chemotherapy may be needed.
This article first appeared in Shape.com.sg, the only women's health and fitness magazine in Singapore.
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10 Uncomfortable Signs You’re Actually Becoming The Person You’re Supposed To Be
1. You do everything by yourself and feel isolated from others.
The more mature you are, the more you can handle everything by yourself and it feels like you don’t want to be anyone’s burden. You’ve even always said, “I’ve got this,” to those who are sincerely willing to help you. More often than not, you feel lonely and isolated, but you feel proud of yourself on being strong and independent at the same time.
2. You realize that you have some issues with yourself.
You know exactly that you have issues to overcome; whether it’s about your anxiety, mood swings, trust issues, or her issues which disturb your well-being. You will acknowledge when, how, and in what condition those issues will appear and you’ll give your best efforts to overcome them.
3. You have a strong desire to cut off some unnecessary relationships.
As time goes by, you will feel that you have a lot of acquaintances, but few friends. You begin to question your relationships with other people; you start to realize who’s real and who’s not, who wants to stay or vice versa. You’ll feel disappointed, guilty, and sad towards losing some friends that you loved, but you’re brave enough to leave the relationships which were toxic and emotionally abused your inner self.
4. It’s hard for you to trust people.
Not only because you’re being selective about your friends, but also because you won’t easily buy people’s bullshit. You’ve been disappointed a lot of times by betrayals and broken promises; you know exactly how the real world works. But, once you believe in some people, you will be loyal to them and you will do anything to maintain that relationship.
5. You always feel that your life is boring.
It’s hard for you to feel satisfied with your life; there’s always something more you would like to achieve. The same routines and work will bore you to death and you’ll always be thinking, “What’s next?” which makes you always want to strive more. Moreover, your life is “boring” because you have less unnecessary drama in your life- which is something to be proud of.
6. You are too familiar with the feeling of sadness.
For you, life has no sugar coats; there are days when you feel hopeful, but there are also times when you feel like you’re at the lowest point of your life. You are able to accept the broken hearts, failures, disappointment, and the feeling of sadness. You acknowledge that life is not always about being happy. But even though you feel the pain, you are able to bounce back again and realize that there were lessons from everything that happened.
7. You always feel like you’re running out of time.
More often than not, you feel that 24 hours a day are not enough. You barely have enough sleep and you always find yourself in busy situations. It’s a struggle for you to spare time for yourself and your loved ones. There will always be something you have to do and sometimes you are too hard on yourself in doing things. This means that you have a strong determination to be successful.
8. You regret the mistakes you’ve made in the past.
It’s easy for you to blame yourself for any mistakes that you made in the past. You acknowledge that you’ve made some bad decisions and sometimes you want everything to go back to how it used to be. But, you realize that regret will take you nowhere and the only thing that you can do is to not repeat the same mistakes you’ve done.
9. You always miss your childhood, family, and your loved ones.
Growing up sucks and you always find yourself looking back to your old life when everything was according to its place. You live on your own and being separated with your family and loved ones is not easy at all. But, deep down inside you don’t want to give up; you’re fully aware that all the struggles and success will be the best gift for all the people that you love.
10. You feel lost, confused, and anxious about your future.
You appear to be bold and strong, but most of the time you feel extremely insecure about your own life. You’ve always questioned yourself regarding what you really need and what your life purpose is. You don’t exactly know how life supposed to be, simply because many unexpected things happen. But, despite all the confusions and fears, you can manage yourself to always finish your responsibilities and work. At the end of the day, you always take things one day at a time and you fully understand that everything will happen according to your own time zone.
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Fruit juice is a treat, not a health food
Mrs G came to our offices distraught. Her doctor had diagnosed her with diabetes and she was shocked.
She had always been overweight and had relatives with diabetes, but she believed she led a healthy lifestyle. One healthy habit she identified was drinking freshly squeezed juice every day.
We asked her to stop drinking juice entirely. She left the office unconvinced but, after three months of cutting out the juice and making some changes to her diet, her diabetes was under control.
As diabetes specialists, we often see patients who believe juice is a health food. In a survey of parents of young children, one in three believed that juice is as healthy as fruit. But even if it is freshly pressed, 100 per cent juice is little more than sugar water.
We are inundated with the message that juice is healthy. Juice bars abound in gyms, spas and health food stores.
It is reasonable to think that juice is healthy as it comes from fruit.
But juice leaves some of the healthiest parts of the fruit behind - the skin on apples, the seeds in raspberries and the membranes holding orange segments together.
They are where most of the fibre, antioxidants, phytonutrients, vitamins and minerals are hiding.
Fibre is good for our gut. It fills us up and slows the absorption of the sugars we eat, resulting in smaller spikes in insulin.
When our bodies can no longer keep up with our need for insulin, Type 2 diabetes can develop.
When we drink calories instead of eating them, our brain does not get the same "I'm full" signal it gets from solid food, even though we consume far more calories.
An orange may contain 45 calories, but a glass of orange juice contains 110 calories, and a large kale, banana and orange smoothie contains more than 600 calories.
You might feel full after drinking a glass of juice or a smoothie, but that sensation goes away quickly.
Our perception of juice needs a radical makeover, starting with our children. They do not need juice for nutritional purposes.
In fact, children who drink juice regularly are shorter and heavier than those who rarely drink juice, probably because they consume less milk, something young children do need for healthy growth.
So how can we fix this problem?
•Recognise juice for what it is - a treat. It does not belong at your breakfast table or after your gym workout.
•Get juice out of your children's lives. Ditch juices in favour of milk or water. Milk is a great source of the protein, calcium, vitamin D and magnesium that growing children need.
While we cannot solve the diabetes and obesity epidemics with one simple move, rebranding juice from health food to treat would be a major step in the right direction.
WASHINGTON POST
•Ms Ferris is assistant professor of medicine at the University of Virginia's endocrinology and metabolism division. Ms Isganaitis is assistant professor of paediatrics at Joslin Diabetes Centre in Boston. Ms Brown is director of the Diabetes In Pregnancy Programme at Joslin Diabetes Centre.
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These are the best exercises to do after sitting all day
We can’t help it that we have to sit down at work all day. And things have gotten even worse with the rise of computers and the internet. The truth is, sitting too much is really bad for you. Office workers can spend up to 15 hours per day sitting, which can affect the number of calories you burn and increase your chance of getting certain diseases.
Unfortunately, we can’t all just quit our jobs and wander around all our lives (even though that’s the dream). All we can do is combat the negative effects that come along with sitting by moving our body more often and staying healthy. These exercises are for all you office folks out there that are working hard at your desk. We feel your pain.
Here are nine targeted exercises to counter the negative effects of sitting all day.
1. Plank
You might have heard that the plank is key to an amazing stomach. And that’s because it strengthens your core. But a strong core has other benefits, like helping to keep your posture from sagging when you sit at work.
2. Overhead Press
This exercise works your shoulders and upper back, which can get hunched over and sore after a day of slumping over a computer. So use this exercise to strengthen your upper body for better posture and to help work out that tightness.
3. Glute Bridge
The glute bridge is the perfect exercise to do after a long day of sitting. This simple move helps to strengthen your butt, hamstrings, and core, which will help improve your posture. Having a strong posterior chain (a fancy term for all the muscles along the back of your body) can also help combat back pain. And we’ve definitely felt a little of that after a long day at our desk.
4. Squat
Squats might be the #1 exercise for strengthening your whole body. Squats make your legs, butt, and lower back stronger. Plus, they help work out the tension in tight hips after sitting all day. They also build up hip flexor muscles, so your hips don’t get as tight during the day.
5. Bird Dog
After hunching over a computer all day, you really need exercises that open up all the muscles on the back of your body. This exercise helps you do that by stretching from your shoulder blades to your lower back. Plus, the motion allows your joints to move a little after being pretty still for many hours in a row.
6. Incline Push-up
If you can do a full push-up on the ground, that’s awesome. But for those of us whose upper bodies are a little weaker, the incline push-up can help build up your strength to eventually get to a push-up. You can use a bed, a couch, or even your desk at work to give you an incline that will give you a great workout. And push-ups build strength in your chest and core, which can also help combat your poor posture while sitting.
7. Mountain Climbers
Because you can always use a little more core work, the mountain climber is another exercise that helps build up that center of your strength. And these dynamic exercises also help with mobility in your knees and hips. And we need a little mobility after a long day of sitting.
8. Runner’s Lunge
One of the best stretches for opening up your hips is the runner’s lunge. This stretch can really be felt in your hip flexors, and it helps runners lengthen their stride. So it can definitely help you when your body has gotten too tight from all that desk work.
9. Cardio
And last, but probably most important, just get moving. Regardless of what you love to do, get some cardio in. Take your dog for a walk, play a sport, go for a run, take a class, hit the elliptical — as Nike taught us, just do it. According to a study in The Lancet, people who work for eight hours a day, approximately six of which are sitting, should get an hour of exercise per day. This doesn’t need to be vigorous or hard. Just get moving.
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WOD is an app that will keep you fit wherever you are
Perfect for the busy individuals or folks who travel often, WOD is a mobile app that lets you take on high-intensity interval training (HIIT) workouts quickly and easily anywhere.
The idea is simple. Once you fire WOD up, the app will generate a random HIIT workout which will take anywhere between 7 to 20 minutes to complete. Don’t like that workout you are looking at? Simply tap for a different one.
Love WOD? Turn on the Pro features for US$4.99
WOD only recommends routines that require your own body weight, no equipment necessary. This means anyone can get a quick intense workout when travelling all the time or even when at home.
Perhaps the best WOD feature is that it is absolutely free to download and use, but only from App store the moment. Users can also choose to purchase the Pro version to enable saving their favourite workouts.
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The best way to cook an egg for weight loss http://bit.ly/2qQzQ5n
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Six diet tips to stop feeling bloated http://ebx.sh/2pRq58s
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Women are more likely to have food allergies, according to science, because life is unfair
According to a new study that was published in The Journal of Allergy and Clinical Immunology, women are more likely than men to have food allergies. The study looked at 2.7 million adults and children who got care at a health facility in the Boston area between 2000 and 2013. Researchers don’t know why women are more prone to food allergies, just that they are. Along with women, Asians are also the most likely to have a food allergy.
There is some good news, though: Although rates of food allergies have gone up in the past decade, only 3.6 percent of Americans actually have a food allergy. That’s not great, since everyone should really be able to eat whatever they want, but that’s a lot less than researchers previously believed.
Of the almost 100,000 patients that had food allergies or an intolerance, about half showed symptoms like a rash, coughing, or vomiting. There were only 16 percent that had super-serious anaphylactic reactions. The researchers concluded that even given that low-sounding number, a lot more tests have to be created and done on children to identify food allergies as soon as possible (because no one wants to be surprised by a severe peanut allergy).
According to the study, the most common allergies were to shellfish, fruits or vegetables, dairy, and peanuts. Scientists are still really stumped as to why it’s usually those certain food groups that can hurt humans. To treat allergies, doctors are doing some crazy, state of the art work, too, like Dr. Kari Nadeau, the director of the Stanford Alliance for Food Allergy Research. Her team is trying eradicate food allergies by desensitizing people to their food allergies. It’s risky, but over time, she’ll administer trace amounts of the food. The goal is that eventually, the body will build up its own defense to the allergy.
It’s going to be a few more years until that’s a reality, though. For now, just make sure you know what you and your friends are allergic to so you don’t hurt each other at a summer picnic — especially if those friends are women and more likely to be affected.
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7 best carbs to eat when you're trying to lose weight
If you've been avoiding carbs like the plague while trying to lose weight, it's time to stop.
Carbohydrates are essential for energy - they get broken down into glucose before being absorbed by your body, and glucose helps to fuel your activities.
The trick is to eat nutrient-packed, starchy carbs, instead of just loading up on simple sugars like chocolates or pastries.
Here is a list of carbs you can eat to complement your weight-loss efforts while maintaining a balanced and healthy diet.
BARLEY
There are so many ways to prepare barley. This yummy grain can be used in drinks, desserts, soups and in mains.
Various studies have shown that eating diets high in whole grains and fibre helps to reduce the risk of heart disease.
Barley has both, but choose hulled barley over pearled barley as it is the most nutritious.
WHOLE-GRAIN PASTA
Swap out your regular pasta for whole-grain varieties instead. It tastes just as good, but is full of fibre and minerals.
A higher intake of whole grains is associated with a reduced risk of obesity, diabetes and cardiovascular disease too.
QUINOA
Naturally gluten-free, this is perfect for celiac sufferers.
It is also one of the rare plant-based foods that is considered a protein as it contains all nine essential amino acids. Quinoa is a good source of fibre, iron, magnesium and potassium as well.
OATMEAL
One of the biggest benefits of oatmeal is its ability to help lower bad (LDL) cholesterol levels.
A recent study published in the British Journal of Nutrition further reaffirms this as its researchers found that eating oats helps to reduce multiple markers of cardiovascular disease. Go for rolled oats or steel-cut oats to get the most benefits.
BROWN RICE
Keep your blood sugar levels from spiking with brown rice instead of white rice. It will make a big difference to your diabetes and obesity risk as brown rice has a lower glycaemic index and takes longer to digest. The fibre will keep you fuller for longer.
SWEET POTATOES
These spuds are high in beta-carotene, vitamin A, fibre and potassium. A 100g serving helps you meet more than your daily vitamin A requirements.
FRUITS AND VEGETABLES
Yes, these are considered carbs as well. Eat them in their pure form where possible, instead of blitzing them in a juice. That way, the fibre will fill you up and the sugar will take longer to hit your bloodstream.
This article first appeared in Shape.com.sg, the only women's health and fitness magazine in Singapore.
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Smelly but beneficial: Why onion and garlic are good for you
They may be pungent and give you bad breath, but allium vegetables such as onion and garlic pack a punch when it comes to health benefits. Research studies have linked the consumption of onion and garlic, as well as other allium vegetables such as scallions or shallots, leeks and chives, to a decreased risk of cancer, particularly cancers of the gastrointestinal tract.
Onion and garlic, commonly used in curries, marinades, soups and salads, are among the oldest cultivated plants in the world. Ancient medical texts from Greece, Egypt, Rome, India and China, mention therapeutic applications for onion, garlic and other allium vegetables.
Onion and garlic get their pungent flavour from their sulfur-containing compounds which also give them their anti-cancer properties. Both these vegetables are also a rich source of antioxidants (flavonoids and phenols), vitamins and minerals. Garlic is particularly rich in minerals, with 100g of raw garlic containing 401mg of potassium, 153mg of phosphorus and 14.2mcg of selenium.
Cooking has not been found to impact the protective effects of onion and garlic.
3 ways onion and garlic are good for you:
Cancer-prevention: Extensive research on onion and garlic points to their protective effects in relation to stomach, colorectal and oesophageal cancers. Evidence suggests that the compounds in onion and garlic suppress the proliferation of cancer cells.
Detoxification: Onion and garlic have also been found to help remove toxins from the body. A study conducted at the Fred Hutchinson Cancer Research Center in Seattle in the USA found that eating a teaspoon of fresh garlic and a half cup of onions daily increased the levels of a key enzyme which helped to remove toxins from the blood cells of healthy women.
Cholesterol and heart disease: There is evidence that garlic can help to prevent heart disease by slowing down the buildup of plaque in blood vessels, as well as lowering blood pressure. Earlier studies also found that garlic lowered high cholesterol.
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These health foods aren't as healthy as you think
DRIED FRUIT
After a bowl full of these tough bits, you are nowhere near satisfied, but you would have had more sugar and calories than if you ate the fresh version.
After all, 100g of dried apple rings have 250 calories and 53g of sugar, while 100g of fresh apple has 85 calories and 10g of sugar.
Also, some of the fruit's nutrients are lost in the dehydration process.
COCONUT
Marketed as a health food with antibacterial properties, its proponents have been using it as cooking oil, adding it to vegan cheesecakes, pouring spoonfuls into oatmeal and using the cream in coffee.
However, with studies noting that coconut increases bad cholesterol and triglyceride (fat) levels, it isn't a surprise that experts have refrained from endorsing the ingredient.
Besides, if you are careful about avoiding butter, lard and palm oil, can you really trust another fat that is solid at room temperature?
VEGAN CHEESECAKE
Though you'd be hard-pressed to find a health food blog that doesn't feature a recipe for vegan cheesecake or sing its praises, these "raw power bars" are really calorie and fat bombs that should be reserved for treats.
Often made with nuts, stabilised with coconut oil, and sweetened with sugary dates or copious amounts of maple syrup (or honey if not vegan), each helping may be less processed than regular treats but usually contains more than the recommended serving of nuts (about a palmful) and delivers unnecessary sugar that you are going to have to burn off.
ENERGY BALLS
Sharing similar ingredients with vegan cheesecakes, these truffle-size balls tend to also contain chopped pieces of dried fruit, seeds and even chocolate chips.
Small though they may be, each piece has 100 calories (and that is being conservative), and while they may have more nutrients and fibre than a candy bar, calorie-wise, you are not getting away with anything.
GLUTEN-FREE PRODUCTS
According to the Celiac Disease Foundation in the US, only an estimated 1 per cent of the world's population has coeliac disease, which causes gluten hypersensitivity in the small intestine and leads to difficulty in digesting food.
Gluten-free products are neither any healthier nor lower in fat, calories or carbs than regular foods. Plus, it is a real drag to avoid its sources, which include grains such as wheat, barley, rye, spelt, farro and oats. This means you'd have to watch for pastas, baked goods, gravies, soups, salad dressings and even soya sauce.
Experts are warning against hopping on the gluten-free bandwagon as it could mean missing out on valuable essential nutrients and fibre.
A report in Epidemiology also shared that you could be exposing yourself to more mercury and arsenic, commonly found in farming chemicals used to grow rice, a popular ingredient in gluten-free products. Consider this before chewing on another bland, air-popped rice snack.
This article first appeared in Shape, the only women's health and fitness magazine in Singapore
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10 secrets your massage therapist knows about your body
A massage does more than ease your aches and pains. It gives your masseuse a peek into what your lifestyle is like and what changes you need to make to keep those achy muscles from acting up. Do you sleep on your stomach? Wear your bra too tight?
We talked to Lily from Le Petit Spa to find out below what secrets your massage therapist knows about your body without you having to utter a single word.
1. If you have a desk job
Your massage therapist will know that you have a desk job even if you don’t say so.
When you lie on the table, a good massage therapist will check to see if one hip is higher than the other. This type of misalignment is caused by tightness in the lower back, a result of prolonged sitting or poor posture, and usually results in pain.
When you are on your back, they will also see how much space is between the table and your lower back. Sometimes too much belly weight can cause the stressed gap, which may also lead to aching.
Working at a desk and staring at your computer screen for long hours every day can lead to a strained back and hunched shoulders.
Regular massages can help alleviate the pain and tension. To prolong the effect of the massages, remember to do these simple stretches you can do at your desk to relax those muscles!
2. Your sleeping position
Did you know your sleeping position can cause muscle strains?
The best sleeping position is one that keeps your spine as perfectly aligned as possible. Sleeping with your head tilted up or down or sleeping on your stomach puts pressure on your neck and spine.
Spare yourself the aches and pains and sleep either on your side or back. Don’t sleep on your belly, because it places incredible pressure on your spine and neck.
If you have ever woken up with a strained neck or sore back, then you know that not only the right sleeping position, but the perfect pillow can do more than just give you a good night’s sleep.
A good pillow is also essential in keeping those muscle strains away. It should support the shoulder enough to not bunch up around your ears.
Pillows should be turned around, fluffed, or replaced when their appearance gets a bit deflated or you no longer feel supported in your sleep. If your head is tilted down or up, it will put a strain on your neck.
3. If you are gassy or constipated
If your stomach feels firm to touch, your massage therapist will most likely know you are constipated. But don’t feel embarrassed if you let out a fart or burp! Everyone passes gas, and it’s common to fart or burp when your abdominal muscles are being massaged as the gas needs somewhere to escape. Stiffened shoulders are also a common indication of trapped gas in the body.
PS: Experiencing constipation and painful periods? This Momihogushi massage can help regulate your bowel movements.
4. If you are not drinking enough water
Bet you didn’t think your massage therapist could tell you are dehydrated from just pressing your trigger points in your upper back.
Dehydrated skin is not the only sign that you are not drinking enough water. These pressure points in your upper back will become more tender when you are dehydrated so make sure you’re consuming enough fluids every day.
Water also helps to flush out toxins from your body, which is why after a massage you are given a glass of water to drink as a lot of toxins have been released and you need to flush them out.
5. That you look at your phone too much
Guilty of spending too much time on your phone? Looking at your phone often can cause your shoulders to slouch forwards and strain your neck, a posture commonly known as text neck.
Hence, when your massage therapist rubs your shoulders and you feel pain, it’s probably due to the imbalance in your shoulders from bending your head down.
Try raising your phone to eye level, so you don’t have to tilt your head down too much and practice some simple stretches to avoid text neck.
6. Whether your bra strap is too tight or your bag is too heavy
When your bra strap is too tight, the muscles above the scapula become tightened. This can also happen when your handbag or backpack is too heavy.
For those of you who carry heavy handbags predominantly on one side, one side of your shoulder will appear to be tighter than the other.
Your glutes, hamstrings, and quads also tend to be tight and you most likely will also have an unnatural pelvic tilt as you are more inclined to shift your body weight to one side when carrying a heavy handbag.
7. Whether you have cancer
This doesn’t apply to all cancers and all massage therapists, but there have been documented cases of massage therapists detecting changes on regular customer’s skin and body that eventually turned out to be cancer.
A massage therapist in Canada helped a lady discover skin cancer after seeing this on her skin. Another massage therapist in Yorkshire detected a customer’s cervical cancer by feeling a “popping” and “crystal” sensation in her customer’s body. Therefore, don’t dismiss when your massage therapist urges you to go for a checkup, it could save your life!
8. That you like crossing your legs
Crossing your legs isn’t good for you.
Even if you’re just crossing at the heels, you put a lot of pressure on your hip flexors. In turn, the glute muscles shoot pain up to the lower back or down to the hamstrings and quads. That area is all connected.
Crossing legs also cause an unnatural bend in your pelvic girdle and prevent proper circulation. Don’t do it!
9. That you are on your period
‘Trigger points’ tell your massage therapist a lot about your body. These are sensitive areas which feel stickier, tense, hot, to the therapist and painful to you.
They will know when you’re about to get your period or when you’re ovulating because of sensitive hormonal trigger points in your low back.
Lily shares that there are a few times she reminds her customers that their period may be due… and her customers will laugh and tell her that she just got it that very morning.
10. That you gave birth recently
Even if it has been a year or two since you had the baby, your ligaments may still be very loose. They stretch all over your body, not just in your hips and pelvic region.
Some women have ankle and wrist problems, or they developed carpal tunnel during pregnancy.
