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How to Manage Menopause Symptoms

June 5th, 2018 | Posted by Editor in Health Watch - (Comments Off on How to Manage Menopause Symptoms)

Perhaps one of the biggest challenges to growing old as a woman is going through menopause. While a few individuals are lucky to experience mild symptoms that do not disrupt their daily lives, some women are less fortunate.

How do you deal with so many changes in your health and body?

Continue Medical Treatments
Hormonal changes affect women’s bodies differently, that is why there is a persistent belief that some illnesses become common during this stage in their lives. If you have been diagnosed with another medical condition not associated with the natural signs of aging and menopause, then you should continue the treatment. Do not hesitate to ask for advice from the doctor if you are planning to try other treatments and options to improve your quality of life. However, do not self-medicate and try various drugs without proper consultation.

Change Your Diet and Exercise
Some of the most common symptoms of menopause are hot flashes, sleeping problems, vaginal dryness, mood swings, urinary incontinence, and memory problems. These can be managed with a healthy diet and lifestyle, such as avoiding food that can worsen the symptoms; eating a healthy, balanced diet; regular exercise; and doing activities that you love and enjoy. You also need to cut down on some of the food that might cause more symptoms such as caffeine, alcohol, and spicy food.

Maintain a Healthy Weight
Not only will a manageable weight make you healthier, but it will also boost your self-confidence and greatly improve your mood. You will also lower the risk of diseases associated with old age such as cardiovascular diseases, osteoporosis, bone diseases, and diabetes.

Practice Good Sleeping Habits
If you’re having a hard time getting a good night’s rest, it’s time to step back and examine the factors that might be contributing to the problem. Perhaps you are eating too much food or drinking too much caffeine or maybe your bedroom is more stressful than relaxing. Be physically active during the day, avoid napping, and avoid big meals before bedtime. Make your room more relaxing by removing items that distract you such as the television, and buy a comfortable mattress and pillow that will help your posture improve.

Avoid Hot Flashes
Besides eating a healthy diet and staying active, reduce hot flashes by staying hydrated all the time, wearing comfortable clothing, avoiding stressful situations, avoiding poorly-ventilated areas, and practicing relaxation techniques in case of an attack.

Spend Time with Family and Friends
This is also the time when most women are prone to mental health issues because they experience a lot of changes in their lives. Surround yourself with people who love and care for you. They will understand what you’re going through and will help you deal with your problems.


Since you were little, your mom always tells you that beauty starts from within, and she couldn’t be more accurate. What you decide to put into your body will show up in the surface—for example, too much chocolate promotes growth of annoying pimples.

Take these facts by heart and make them work to your advantage. In addition to your healthy diet, include these supplements into your eating habit, and you’ll see how your body will thank you for it.

  1. Multivitamin

With our day-to-day activities, our body is in huge need for protective and health-supporting nutrients. Think of multivitamins as a health insurance policy to protect your health against vitamin and mineral shortfalls that may occur even in healthy diets. By taking your daily dose of multivitamins, you will also optimize cellular function, helping your body systems work consistently at its best.

  1. Fish Oils

Fish oil supplements are packed with omega-3 fatty acids DHA and EPA, which are vital for maintaining good health. These health essentials are responsible for supporting the body’s ability to prevent onset of chronic diseases and protect it from inflammation. Also, they promote stronger immune system, vision, joint and cardiovascular health, enhance the body’s nutrient absorption and metabolic functions, as well as enhance your ability to focus and remember things. In simpler words, fish oil is seriously good stuff, so we urge you to indulge on it.

  1. Vitamin D

Vitamin D is actually a pre-hormone, not a vitamin, and it is involved in almost every activity in your body—plays an important role in producing hundreds of diseases-fighting enzymes and affecting over 2,000 genes in your body. Also, it enhances muscle strength, makes your bones stronger, bolsters immune system and even provides protection against cancer. Deprive yourself with Vitamin D3, and you could be exposing your health to diabetes, heart disease and cancer. Here’s the inevitable part: it’s impossible to get a day’s worth of Vitamin D from food alone. The solution? Get it from supplements.

  1. Probiotics

Probiotics are good bacteria that your body naturally produces and play a significant part in your total well-being. When you are healthy, your intestinal tract hosts more than a hundred trillion of friendly bacteria, which dedicate their days aiding digestion, fighting bad bacteria and boosting your immune system. However, as strong as your gut soldiers may be, stress, poor diet, antibiotics and pollution can wipe them out of your system—so it’s really up to you to fortify the good guys in your body, which is where probiotics come to the rescue. A healthy dose of probiotics every day helps strengthen your immunity and improve digestion.

Food alone isn’t enough to provide your body with much needed nutrients. Talk to your doctor about taking appropriate supplements, such as these four mentioned.

4 Unexpected Reasons Your Feet Hurt

November 18th, 2016 | Posted by Editor in Health Watch - (0 Comments)

If you’re experiencing consistent discomfort or pain in your feet, you don’t have to fret. It’s not always because of a complex health condition, and it’s likely much simpler than you think.

Hands touching naked foot

Sometimes, it is the simplest things that causes us agony—same thing with our feet. Although some specialists believe that some discomfort could be a sign of serious health problem, in most cases these are just due to the activities do in a regular basis. With that in mind, here are some of the reasons why your soles may be in pain.

  1. Weight Fluctuations. A sudden loss or gain of weight—even just 10 pounds—can cause foot pains and discomfort. The reason is that your feet will have to adjust to the sudden addition or lost of weight. Plus, when your feet contract or expand, your current pair of shoes will fit differently on you.


  1. Pregnancy. Add this to the joys—back strain, morning sickness, feeling tired, etc.—of pregnancy. In the months during your pregnancy, your body secretes hormones in order for your ligaments to relax, which is great for giving birth but not for your feet. To top it all off, add the swelling and your hammertoes, bunions, and more will give you that chronic discomfort in the soles.


  1. High Arch or Flat Feet. The natural form of your foot can cause discomfort, especially when you’re not wearing the right shoes. If you have flat feet, it’s likely that you’re going to strain the insides of your ankle. If you have high arch, then the ligaments on the outside part of your ankle works the hardest. While you can’t do anything about the shape of your feet, you can certainly choose the kind of shoes to give you the right support.


  1. Back, Knee or Hip Injury. An injury to your back, knee or hip can cause you to walk and stand differently, putting the more pressure to your feet. An injury in the back and hip area can make shifting weight differently. Same goes with an injury to your knee. You need to have the injury treated right away, so it won’t cause additional complications in other areas.

Pains and discomfort in the feet occur for a variety of reasons. Most of the time, the fixes are quite simple. However, if the pain persists, it may be a sign of something more serious and it would be best to consult a doctor.



You have to save yourself from embarrassment. If you have problems with your breath, it is time that you take actions. Do not wait for it to create rifts on your relationships and dealings. You have to know that oral hygiene is important. Most Singaporeans are aware of this but there are some who are very adamant about it.


Toothbrushes and toothpastes have an important role in maintaining your oral health. This can actually help you prevent bad breath. Here are some tips on preventing bad breath:

  • Drink a lot of water: Remember that dry mouth can encourage bacteria to remain. Most people do not know this fact. Sometimes it is hard to drink water all the time because of accessibility. The easiest thing that you can do is to take a bottle with you wherever you go.


  • Learn to brush the correct way: Dentists recommend that you brush teeth at least twice a day to prevent early degradation of tooth enamel. What’s the correct way to brush teeth? While brushing, focus on the gums that attach your teeth. That is the critical part because bacteria and food debris tend to get stuck there. When you reach that part, you have to tilt your brush 45° so that the bristles can clean the tooth thoroughly. It does not end there because you also need to floss and use mouthwash. Do not forget to brush your tongue as well.


  • Eating breath-freshening food: There are many foods that can contribute to fresh breath. Foods like cinnamon, cloves, parsley and mint can be beneficial at the end of the day.


  • Eat on time: Some people do not eat on time and that is understandable especially if you have hectic schedule but always remember not to go long without eating. If you do not eat or fast, your mouth will surely be dry and that will lead to bad breath.


  • Visit your dentist: Dentists can help you maintain oral hygiene. There are many dentists here in Singapore. All you have to do is schedule an appointment. The fact is many think it is costly. If you think like that, you are truly sacrificing a certain degree of isolation from family, friends and even colleagues.

In most cases, bad breath is caused by digestive problems and gum problems. If despite observing oral hygiene and you still have bad breath, it is time that you consult your doctor because it might be a symptom of another disease or medical condition.



Are you looking for a fruit that comes in a whole package deal? Yes, I know what you are thinking. Perhaps, you’ve been wondering if there’s a fruit that does it all, a fruit that serves as a panacea or something close to that. Well, you have got yourself a deal today because you have come to the right place. Presenting to you—the dragon fruit.


Nope, this is not Khalessi’s dragon egg from Game of Thrones. This is a fruit that does not look like a dragon at all. So, if you ask me why it is called the dragon fruit; well I’ll tell you honestly I’m not also sure why.

But if you ask me how it looks like, I’d tell you straight way that it is rather frightening at first glance because if you try to look at it carefully, it resembles an enlarged germ under a microscope with some hairy like features. Although, it may not look quite tasty on the outside but once you’ve sunk your teeth into it, you will definitely love what is on the inside.

And that is just an icing on the cake because you will be astonished when you hear what is in it for you once you indulge in this amazing fruit that we have just discovered. So, you want to buy the red priestess’ necklace from Game of Thrones to maintain that youthful look of yours. Well, you no longer have to because dragon fruit can delay your aging process and give you that healthy and youthful glow that you love.


You may be wondering how, here, let me spill to you the beans. The fruit is packed with tons of anti-oxidants which actually work against free radicals. These free radicals are our enemies if we’d like to look as young as possible so we can get read of them if we eat food that are rich with anti-oxidants just like the dragon fruit.

Another catch that you will definitely love about this fruit is that it will help you in losing weight by giving you that satisfaction of a full stomach. It tells your mind that you are already full so you are not going to grab another bite from your favorite fast food chain.

It’s also rich with fiber and amazingly, it is low in calories. What could be better than that? Well, what more can I say. We really should not judge the book by its cover. What are you still waiting for, try one on the dragon fruits in your local supermarket so that you can prove it by yourself. You will never regret it.


Visiting one’s gynaecologist regularly for routine tests and check-ups should be a priority for every woman. If you’re planning to get pregnant, it is even more important to find a good gynae for your prenatal check-ups. To help you find a qualified health provider, we’ve listed some tips on how you can pick the best gynaecologist for you.


1. Create a List. In order to find a good gynae, try to define first the word ‘good’ based on what’s personally important for your health status. Before you start searching, come up with a list of qualifications that you think your gynaecologist should posses. Here’s a good start:

• Education – Where and when the gynaecologist received his or her training, and whether the person is board-certified.
• Expertise – Areas he or she specializes in, such as infertility, obstetrics, menopause, and prenatal care. Your current phase of life will help you determine the specialties that should matter most to you.
• Experience – Amount of time the person has been practicing gynaecology in his own clinic or in a hospital.
• Philosophy – When it comes to dealing with topics like alternative therapies and birth control, looking for a gynae who shares similar views to yours will definitely increase the chances of you being satisfied with your gynae’s services.

2. Consult Your Physician. This is one of the most important tips when picking a gynaecologist. Your general physician is someone who already knows you and your body well, and so is probably the most qualified person to recommend a Singapore gynae to you. Your GP should be able to guide you in searching for the right professional that will suit your particular needs.

3. Ask Your Health Insurance Company. You would want to pick a gynaecologist that’s in the network of providers of your health care plan. This way, all your visits will be covered by your insurance and you’ll be able to save money from check-up and consultation fees.

Get Trusted References. Another easy way to look for the right professional is to ask your family and friends. Most women will be more than willing to give you the name of their gynaecologist if they’re happy with the services. You might find out that many of them engaged gynaecologist doctors at Thomson in Singapore due to the highly qualified doctors there. Doing so also allows you to hear bad reviews about certain specialists so you can avoid them.

4. Do Your Own Research. The gynaecologists you have shortlisted should be licensed. To be sure with his or her standing, do check with your state medical board or your Singapore health insurance provider for additional information on the gynaecology practitioners you’re considering to hire.

5. Consider the Clinic’s Location. This is an important point to consider when choosing a gynae, especially if you have an existing gynaecological problem or if you’re currently on the maternity phase. The closer your gynaecologist is to your place the better, so your doctor is easily accessible whenever the need arises.


6. Think About the Professional’s Gender. Another important thing to consider when picking your gynae is whether or not the gender of the person matters to you. While there are some who don’t mind having a male gynae, most women feel comfortable with female gynaecologist.

7. Check on the Doctor’s Reputation. You’ll be sharing some of the most intimate information about your life—your body and your sexuality—with your gynaecologist so be extra particular with your standards in finding a reputed doctor. Check with various hospitals and clinics about a doctor’s works, history, and ethics.

8. Set Up an Introductory Meeting. You can’t simply decide on which gynaecologist to get based in reference and reputation alone. You’ll need to meet the person yourself and find out how easy the person is to get along with. Notice how the gynaecologist interacts with you and answers your question, and if he or she seems up to date with the latest news and trends in the field of gynaecology.

9. Accessibility of Gynaecologist. While Singapore doctors are always busy, they should still remain available for their patients. Talk with the previous clients of a potential gynaecologist and ask whether or the specialist was able to attend to her needs. Knowing this information gives you an idea of what to expect from a gynae’s services.

10. Consider the Doctor’s Staff. As important as your gynaecologist’s personality is her assistants. In most hospitals, it’s the assistants who will prep you up for the examination. Remember that on your delivery day, it’ll be this team who you will be spending most of the time with since your gynae will only appear during the final minutes of your labour. Therefore, as much as possible, get the feel from the junior doctors and nurses assisting your gynaecologist. Be sure to look for some sensitivity and smile.

11. Choose Someone Within Your Budget. Cost is another logistic factor that’s worth considering when choosing your specialist. If you’re insured, do find out if the clinic or hospital is covered by your insurance. If the hospital is not covered, find out how much you’d get as a reimbursement. If you have no health insurance, ask around about the hospital and doctor consultation fees, and then see whether or not it fits your budget.

12. Think of Your Comfort Level. Aside from the accessibility of your gynae, another important thing to consider when picking your specialist is your comfort level. Your comfort is of utmost importance especially when discussing body and sexual problems, as well when going through gynaecological examinations.
Your gynaecologist will play an important role in keeping your reproductive health healthy, so make sure you trust your specialist completely. Unless you are fully satisfied, never settle for less.


The Bad Side of Muscle Relaxants  

October 12th, 2015 | Posted by Editor in Health Watch - (0 Comments)


Muscle relaxants are helpful – if used appropriately. Muscle relaxants help in easing muscular pain. Many Singaporeans employ the use of muscle relaxants but we have to be wary because there are a number of side effects linked with them. Unless we consult our doctors first, we should not take one at all for our safety.


When we have sprains, strains and muscle spasms, muscle relaxants are our quick solution. We need to keep in mind that muscle relaxants do not heal our injuries but it provides temporary relief from muscle pain. Examples of muscle relaxants include chlorzoxazone, carisoprol, metaxalone, cyclobenzaprine and methocarbamol.

As mentioned earlier, these drugs are without side effects. The use of relaxants is only for a short period because long periods will lead to dependency and health abuse therefore discouraged by many physicians. Muscle relaxants focus on our central nervous system. If ingested, a person may experience:


  • Alertness: Muscle relaxants can affect the alertness of a person. A person may experience dizziness, drowsiness, blurred vision, steadiness and clumsiness. These can affect the alertness of a person and if experienced, certain activities should be avoided like driving.
  • Potential heart and liver problems: There are particular relaxants called chlorzoxazone and quinine sulphate that can potentially develop heart and liver problems.
  • Urine color changes: Another side effect is the change in urine color. Patients should not worry because the change in color is harmless and the color will return once the medication is discontinued.
  • Other mild side effects: The side effects vary depending on the person. Some persons may experience dry mouth, muscle fatigue, fainting, hiccups, nausea, committing, diarrhoea, constipation, sleep disorders, weakness and trembling.

If the side effects persist, we have to go see our physician right away. It is important that we notice the side effects and do not ignore it because it might lead to more serious ones like potential and liver problems.

For those who take muscle relaxants, doctors usually recommend it together with exercise, healthy diet, rest, physical therapy and other treatments. The important thing here is not to develop dependency. It is always highly recommended that we take the right doses prescribed to us and if it does not relieve the pain anymore, we still need to see our doctors.

It is easy to take relaxants especially if we feel pain but it should not be taken lightly and without careful consideration. As much as possible, we should not consider relaxants and if the pain is unbearable, we still need to take it slow.