Health & Fitness Guide 2011 by Rene Yutiampo

EXPAT LIVING SINGAPORE

HEALTH &Fitness

ways to shape up PREGNANCY advice MEDICAL SOLUTIONS tasty nutrition tips sports & clubs

HEALTH & FITNESS GUIDE 2011 MICA (P) 103/06/2011

S$6.00

Editor's Letter A wise man once said “It’s health that brings wealth, not pieces of gold and silver”. Although we all agree in principle, in reality many of us end up putting jobs, family and friends before our health. And we usually only fully appreciate it when something goes wrong. Falling ill can seem even worse when you’re living away from home, so even before it happens, you need to know where to seek advice. We asked readers to let us know their common health complaints, then put them to the experts here in Singapore; you can find their answers in our Doctor, Doctor feature. Not only do health worries take on a new significance when there’s a little one on the way, but pregnancy brings with it a plethora of potential problems. Our Pregnancy section will arm you with plenty of information, from infertility issues and IVF to taking care of your own and your new baby’s health after delivery. Those who have started to notice a few age-related niggles should check out Feel 10 Years Younger. It’s jam-packed with health facts and exercise suggestions, and offers tips on how to look after your soul, too. Unfortunately for couch potatoes, a big part of feeling healthy is taking regular exercise. Would-be team players should turn to our Are You Game? feature for a list of 13 different sports clubs, from Aussie rules to tennis. But if you prefer to exercise at your own pace, flip to A Walk in the Parks for a selection of local parks where you can escape from the concrete sprawl. And if all this talk of exercise has made you hungry, Seize a Salad will point you in the direction of a delicious and healthy meal. Go look after yourself and your loved ones!

The Expat Living Team

HEALTH & FITNESS GUIDE 2011

Editor-in-Chief Group Editor Executive Editor Editors

Health & Fitness Guide Editors

Social Editor & Events Coordinator Mums & Kids Events Coordinator Online Team

Client Services Manager & Production

Graphic Designers

Subscription & Circulation

Regional Sales & Marketing Manager Business Development Advertising Sales, Singapore

Advertising Sales, Hong Kong Finance

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HEALTH & FITNESS GUIDE 2011

Contents CALENDAR 10 From 5km fun runs to

elephant polo, here are the best fitness dates for your diary

30 Eye Spy 32 Stop our Snorers 34 Allergic Response

PREGNANCY

HEALTH 16 Doctor, Doctor

38 Pre-glow & Afterglow

18 The Osteopathy Option

Keeping that wonderful mum-to-be glow

20 Are you Covered?

40 Trouble Conceiving

22 Whole Again

42 The Scan Plan

When conventional medicines meets holistic

23 Dengue Fever 24 Innately Serene 26 Migraine Meltdown 28 Be Aware and

44 High-risk Pregnancy 45 Pregnancy Veins 46 Breastfeeding Q&A 47 Home Pilates 48 Move that Baby Bump!

Beat the Odds

How you can reduce your risk of getting breast cancer

82 8

48 HEALTH & FITNESS GUIDE 2011

103 FITNESS 90 A Walk in the Parks 98 When the Shoe doesn’t Fit 100 Walk this Way Is your posture doing more harm than good?

100 Knee Quirks 102 Pregnant to Triathlon in Three Months 102 Get Sleek and Sexy Arms 103 Train don’t Strain

DENTAL

104 Are you Game?

54 Dental News

How to find a team to join for 13 different sports

56 Toothy Timeline

110 Four-midable

The five key stages in the development of your teeth

Unusual sports you’ve probably never heard of but want to try

58 Brushing Right?

112 Strictly Self-Defence

60 The Tooth Diet

REGULARS

Eat your way to a perfect smile

BEAUTY & NUTRITION

114 Advertising List 115 Important Numbers 116 Subscription

64 10 Ways to Feel 10 Years Younger

Reclaim the energy of your youth

76 The Perfect Skin Diet 78 Sun Protection 80 Facial Facts 82 Organic Oracle

Are you getting your five a day?

84 Food that Cures 86 Salad Hawker

40 9

Calendar

whats' on

in the Region and Beyond

SEPTEMBER 3-4

King’s Cup Elephant Polo

SINGAPORE KITE FESTIVAL

In the 50s, kite-flying was a popular sport in the Malay, Chinese and Indian communities; this event is all about reviving the tradition. Not only will the sky become a kaleidoscope of imaginative flying, but there will also be kite-making workshops and kite masters on hand to teach you dazzling tricks. 4pm at Marina Bay. www.act3international.com.sg

4 20TH SINGAPORE BAY RUN AND ARMY HALF-MARATHON

5-11

Join the mass of 70,000 racing past 20 of the most iconic buildings in Singapore. A carnival atmosphere awaits you at the finish line, and stage performances and stalls will line the exit route. Online registration only at www.safra.sg/sbr.

Watch elephant polo teams go trunk to trunk in this tournament, one of the quirkiest events in Thailand’s sporting calendar. Admission is free; but for a different experience, Anantara Resort offers a VIP package with access to all areas. Enquiries at www.huahin. anantara.com/elephant-polo.

KING’S CUP ELEPHANT POLO

18 Marvel at the beauty of India’s flora and fauna in this run along one of the tributaries of the river Kaveri at the Ranganthittu Bird Sanctuary. 6am to 1pm. Online registration at www.kaveritrailmarathon.com.

YELLOW RIBBON PRISON RUN

al Run

October 9 ANIMAL POP DANCE

KAVERI TRAIL MARATHON

Kite Festival

New Balance Re

Run past the old Changi Prison Gate and into the new Changi Prison Complex, to support a second chance for offenders. Begins 7am. Online registration at www.yellowribbonprisionrun.sg.

Explore a fusion of hip hop and Papuan tribal dance styles in this workshop with Jecko Siompo. Recommended for those with previous dance or related experience. 7.40pm to 9pm. Esplanade Rehearsal Studio. Tickets available from Sistic.

16 NEW BALANCE REAL RUN Run across sand, trail and road in the ultimate x-terrain challenge! 6.30am, Changi Exhibition Centre. Online registration at www.realrun.sg.

HEALTH & FITNESS GUIDE 2011

Calendar

Barclays Singapore Open

13 CHARITY SWIM Swim either 5km or 10km along East Coast beach to raise funds for activity programmes to help children in financial hardship. 10am. Mana Mana Beach Club. Call 6243 3020 or email charityswim@studentadvisory. org.sg for enquiries and registration.

27 BANGALORE MIDNIGHT MARATHON View India’s landmarks in a whole new light. See event details online at www.jagadish.redirectme.net/BMM.

Crocodile Trophy

18-27 CROCODILE TROPHY Billed as the hardest, longest and hottest mountain bike race in the world, the cyclists face ten arduous days covering 1000km from Cairns Esplanade to Cape Tribulation. Online registration at www.crocodile-trophy.com.

21-23

November 10-13

December 4

BARCLAYS SINGAPORE OPEN

ANGKOR WAT INTERNATIONAL HALF-MARATHON

Golf fanatics, take a deep breath. The world’s top golfers will arrive at Sentosa Island to attack one of the most challenging courses in the region: Sentosa Golf Club. Tickets from Sistic, available from 9 September.

ICF CANOE WORLD MARATHON

11-22

At the world’s largest floating stage, you can watch teams race over 1km of water in a bid to be named ICF Canoe Marathon World Champion. The Float @ Marina Bay; more event details at www.canoemarathon2011.org.

26TH SEA GAMES Indonesia is set to host this year’s South East Asia Games. If you can’t make the 2011 Olympics in London, here’s a convenient alternative. Visit www.seag2011.com for details.

Run among the stunning temples near Siem Reap, Cambodia, to raise funds for landmine survivors and youngsters affected by the HIV/AIDS epidemic. Starts at 6.30am. Online registration at www.goadventureasia.com.

STANDARD CHARTERED SINGAPORE MARATHON A highlight of the local sports calendar, this charity race is for the whole family with competitive and non-competitive categories for both adults and children. First race starts at 5.30am. Online registration at www.marathonsingapore.com.

9-11 EXTREME SAILING SERIES

ICF Canoe World Marathon

Watch teams from around the world, here in Singapore for the last stop on the tour. See www. extremesailingseries.com for event details.

HEALTH & FITNESS GUIDE 2011

2012 HEALTH & FITNESS GUIDE

highlights

JANUARY 1 ANNAPURNA 100

This ultra-trail marathon is definitely not for the fainthearted! On the 50km, 70km and 100km courses you’ll get to experience traditional villages and stunning views of the Himalayan Annapurna mountain range. Event details can be found at www.annapurna100.com.

MARCH 18 AVIVA IRONMAN 70.3 TRIATHLON

Think you’ve got what it takes to become Singapore’s Iron Man? Register online at www.ironman703singapore.com.

MAY 19 THE GREAT WALL MARATHON

The Great Wall Marathon

Laguna Phuket International Marathon

Take up the challenge of going head-to-head with one of the Seven Wonders of the World. Email gwm_booking@263.net.cn for enquiries.

JUNE 10 LAGUNA PHUKET INTERNATIONAL MARATHON On this brilliantly organised marathon, you run through tropical scenery and local villages, finishing in the Laguna area of Phuket. Register online at www.phuketmarathon.com.

AUGUST 13-28 100% PURE NEW ZEALAND WINTER GAMES

100% Pure New Zealand Winter Games

Cross-country, half-pipe, triathlon, curling, slalom and speed skating competitions take place at the biggest winter sports celebration in the Southern Hemisphere. Various locations on the South Island. Event details can be found at wintergamesnz.com.

ÂŠ Chris Schmid | Dreamstime.com

Health

HEALTH

We put six burning questions to some of Singapore’s leading health practitioners. Here’s what they said. I love living in Singapore but I really miss my family and friends. These days, when something goes wrong because of the cultural or language barrier, I just break down in tears. I wasn’t like this when I first got here; what’s happening? Moving to a new country can be exciting and energising, like being “in love”. We see only perfection. When the awe wears off, the flaws become apparent. This can be disappointing and frustrating. It takes time to adjust to a new environment, and that first flush of love will likely develop into a longer-lasting enjoyment and appreciation, like a good relationship, where we accept the imperfections and notice more of the positives. Rachael Walden, The Counselling Place 6887 3695 | admin@thecounsellingplace.com Can men have their facial hair permanently removed by laser? If so, is the process different from that a woman would undergo? There isn’t much difference between laser hair removal for men and women – if anything, it is more successful for men as laser works better on hair that is coarser and thicker. Effective laser hair removal is dependent on there being sufficient pigment in the hair, which is why only black-pigmented hair can be removed successfully. Brown or blonde hairs do not respond as well to laser hair removal. 16

I dislocated my shoulder two years ago, but it still feels loose and a bit sore when I play basketball. Why hasn’t it healed? It’s likely that you have a torn labrum, which usually doesn’t heal on its own. To confirm the diagnosis, you’ll need an MRI to find out if there is a bankart lesion. If so, the least invasive treatment is arthroscopic surgery (or keyhole surgery). Younger patients are more likely to need the surgery to prevent future dislocations. After surgery, you’ll need to avoid strenuous upper limb activities for 6 to 8 weeks until the labrum is completely healed. Dr Kevin Yip M H, Singapore Sports and Orthopaedic Clinic 9234 3821

It is the pigment in the hair that absorbs the light energy, heating the surrounding cells and destroying the hair bulb in the process, causing permanent hair removal. Typically, from five to seven laser sessions are required to permanently remove around 60 to 80 percent of the hair. There are a few complications that can result from laser hair removal; for example, if the energy applied is not controlled well, then a burn can result, causing postinflammatory pigmentation or scarring. Dr Ang Chee Beng, Ang Skin & Hair Clinic 6353 3851 angskin@pacific.net.sg

HEALTH & FITNESS GUIDE 2011

HEALTH & FITNESS GUIDE

I have lived with chronic lower back pain my whole adult life so far, and I was once diagnosed with a bulging disc. What does this mean, and can it be fixed? There appears to be a silent epidemic of spinal problems related to our modern lifestyle. Due to poor posture, long hours of sitting at computers and even sports activities that load our spine such as roadrunning or high-impact aerobics, many people have damaged backs or necks.Discs are soft cushions of tissue between the vertebrae in your back. Generally, “disc bulge” describes a mild condition in which these bulge outwards, without significant herniation (pressure on the spinal cord). A disc bulge can be incidental, resulting in no symptoms, but in your case, further assessment is required. Modern treatments such as epidural steroids, nerve blocks, facet joint blocks and discoplasty can provide pain relief without surgery. If progression necessitates surgery, keyhole microsurgery can be done with minimal risk and quick recovery. In general, spine surgery provides a long-term solution when degenerative changes in the spine are so severe or progressive that the function of the spinal cord or nerve roots is impaired or threatened, when “Modern keyhole microsurgery there is severe and persistent pain that goes can be done with minimal risk down an arm or leg and quick recovery” and is associated with weakness of the limbs, or when conservative treatment (anti-inflammatory medication, limited activity, physiotherapy) and spine injection treatments fail. Patients should be reassured that spine surgery in experienced hands and with the right tools can be safe and effective. With microsurgery and endoscopy, the openings needed are smaller than before and finer instruments are used to remove the damaged parts of the disc. Nerve monitoring during spine surgery can also be helpful in reducing risks. There are now alternative procedures for various spine problems, including artificial disc replacement and dynamic spinal implants, which preserve the motion of the spine. With these new methods and precision, spine surgery has become more successful in helping patients to return to normal life, quickly. Dr Prem Pillay, Neuro Spine and Pain Center Singapore 6835 4325 | info@spine-neuro.org

HEALTH

How often should I have a Pap smear test, and where can I get one in Singapore? Most women over 25 should be screened at least every three years. In Singapore, you can have it done at a gynaecologist or at almost any GP. Women who have previously had abnormal Pap smears should seek specialist care from a gynaecologist. There is some evidence that women aged between 20 and 30 would benefit from more frequent screening, s ay a n n u a l l y, wh e r e a s women over 69 years who have had three consecutive negative Pap smears may be discharged from future screening. eL Dr Lai Fon-Min, A Company for Women 6333 6181 fm@acompanyforwomen. com.sg

ou may have heard of osteopathic treatment for bad backs, but as interest in alternative therapies grows, osteopaths are seeing clients for an everwidening range of ailments. Much of osteopath David Wells’ client base is made up of patients seeking relief from musculoskeletal aches and pains – joint problems like tennis elbow are common – or recovering after accidents. “But we also treat sufferers of headaches, A D H D, d i g e s t ive disturbances, birth

traumas, repetitive infections, skin rashes, allergies and asthma, to name just a few!” he adds. What exactly is osteopathy? David sums it up as “a complete manual system of health” that aims to restore our body’s natural functioning by correcting any physical imbalances blocking optimal blood flow into our tissues. While it’s not always a quick fix, some patients find relief from simple aches and pains due to injury within just a couple of sessions. Sufferers of chronic health complaints such as osteo-arthritis will need ongoing care. “Be sure to choose a registered, qualified practitioner,” David advises.

To book an appointment, call Osteopathic Treatment Centre on 6734 6440 or visit www.osteopathy.com.sg. 18

HEALTH & FITNESS GUIDE 2011

Can Pilates make me stronger? Definitely! Pilates works the body from the inside out. It not only improves posture, alignment and pelvic floor tone, as well as c o r e , b a ck a n d general strength, but it also improves our breathing, helps to relieve stress and makes us more bodyaware. The mind-body concept is very important in Pilates, as educating the mind helps the body to retain its newfound strength in daily life. This means fewer injuries and less pain. Kellie Van der Ploeg Zhang, Central Pilates 6735 5918 | info@centralpilates.com.sg

HEALTH

Health Insurance:

Buying health insurance is supposed to bring peace of mind, but if you don’t choose carefully, you could end up with a headache. Insurance guru GABRIELLE DE LA CROIX from insurance broker GMC Services told us what to look for when combing through the policy document fine print – and yes, you do have to do that!

1 Pre-existing Conditions

It’s easy to forget that health conditions requiring ongoing treatment may not be covered under a new policy, including new complications that may arise after an old injury. Always make sure that your pre-existing conditions can be taken care of.

2 Limits: The Devil’s in the Details

Always check the dollar amount of any limits, paying particular attention to hospital cover. Hospitalisation can become very expensive in Singapore.

3 Beggars or Choosers?

Always check whether you are entitled to choose any GP or specialist, or whether you’re restricted to a particular network of healthcare providers.

Crystal Ball 4 We can’t predict the future, but do have a good think through your worst-case scenarios, as well as more likely illnesses, and check that each would be covered, looking for exclusions hidden in the policy wording. Hearing the pitter-patter of little feet? Check the maternity waiting periods carefully.

5 Strapped for Cash?

For more information about securing health insurance in Singapore contact GMC Services by calling 6346 3781 or visiting www.international-medicalinsurance.com.

HEALTH & FITNESS GUIDE 2011

In an emergency, the last thing you want to be worrying about is your credit card limit. A good policy will offer you cashless payment when in hospital – and some will even offer cashless cover in your doctor’s office. eL

HEALTH

Whole Again

Conventional medicine works for many health issues, but it doesn’t have all the answers all the time. DR KIM HAYES looks at the importance of a holistic approach to wellbeing.

he vast majority of illnesses experienced by people today can be considered lifestyle diseases. Deficiencies in diet, lack of physical activity, poor sleep, obesity, too much alcohol and unchecked chronic stress have been variously associated with diabetes, cardiovascular disease, metabolic syndrome, cancers, depression, and hormonal conditions such as premenstrual syndrome. The conventional method of medical practice, which categorises diseases into boxes that can be treated with drugs, has failed to cure or control these chronic diseases. The vague but common complaint of fatigue is a prime example: it can’t fit nicely into a diagnostic box and be prescribed a specific treatment. Patients often do the rounds of specialists who, after testing for thyroid problems, anaemia or cancer, conclude that the issue must be psychological. By failing to investigate their patients’ lifestyle and consider their physical, mental and psychological wellbeing as a whole, they leave their patients dissatisfied, frustrated and confused. Health problems can be caused by a combination of factors, and this is when a multidisciplinary, holistic approach is needed. Body with Soul is a clinic that brings together experienced practitioners from different fields into its partnership. Doctors from the

family practice consult with nutritional specialists, dentists, psychologists, physiotherapists and yoga practitioners to support their clinical services. Members of the team come together to provide solutions that are specifically tailored to provide the patient with seamless, holistic care. This means you can visit one clinic to find both empirical medical advice and complementary, alternative practice and psychological care. You decide which route you’d like to take and what works best for your lifestyle. eL Call Body with Soul on 6779 0660 or visit www.bodywithsoul.com.

HEALTH & FITNESS GUIDE 2011

HEALTH & FITNESS GUIDE

There were over 5,000 cases of dengue fever reported in Singapore l a s t y e a r, a n d t h e incidence of this unpleasant disease is expected to be even higher in 2011. So be prepared, and don’t be one of the unlucky ones. What is dengue fever? It’s a severe, flu-like illness that’s transmitted by the bite of the Aedes mosquito. What does an Aedes mosquito look like? It has black and white stripes on its body. What are the symptoms? It usually takes between four to seven days before a person infected with the virus starts to show symptoms. They might experience a sudden onset of fever (which can last for up to seven days). This can be accompanied by headaches, muscle and joint pain, loss of appetite, nausea and a rash. Can dengue fever be lifethreatening? Severe infections can lead to dengue haemorrhagic fever, which causes bleeding. However, statistics from the

World Health Organization (WHO) claim that dengue haemorrhagic fever represented fewer than 1 percent of the 21,000 officially reported cases in Singapore between 2000 and 2004.

“The best prevention is not to get bitten”

Is it infectious? No, not person-to-person. The virus is passed on to humans only when they are bitten by an infective female Aedes mosquito; likewise, the mosquitoes generally acquire the virus while feeding on the blood of an infected person. What should I do if I think I have dengue fever? Visit a doctor, rest and drink plenty of fluids. Try to stay away from areas where there are mosquitoes, to avoid being bitten and thus spreading the virus to other people. If you develop severe pain or persistent vomiting, go to a hospital immediately. Can I be immunised against it? No. However, there are four strains of the virus here in Singapore; having been infected by one usually gives lifelong immunity to only that type, but only short-term immunity to the others. What’s the best prevention? Avoid getting bitten. Apply insect repellent before you enter areas where there are

mosquitoes. On alternate days, remove water from flowerpots and empty anything that stores or collects water outside; stagnant water is where mosquitoes breed. eL

Areas with the highest number of reported cases up to July 2011*: ■ Seletar

Hills Drive / Jalan Ketumbit / Jalan Antoi / Jalan Keruing ■ Serangoon Central ■ Woodlands Sector 1 *Statistics: Ministry of Health Singapore

HEALTH

Innately

e all know the type: seriously high achievers who seem to relish a 24-7 work schedule, and don’t appear to have heard about the notion of a work-life balance. But one day, things get the better of them and health concerns raise their ugly heads. “Successful people, who seem to deal with the mental and emotional aspects of stress so well, often pay a high physical price; you only need to glance at the statistics to realise the serious health implications of high-pressured roles,” says Dr Frederick Swann. At Innate, your diagnosis begins with a full health history 24

a n d p hy s i c a l a s s e s s m e n t , including a high-tech stress response evaluation and a postural examination. After that, an individual stress management programme is created for you. Dr Lynelle Kerr expands on this: “Generally, it comprises of three phases: recovery, to assist the spine and nervous system in releasing accumulated tension; re-patterning, to retrain the body in how it holds and processes stress; and thriving, to help the client continue to relax properly.” This sustainable system of stress management enhances health and quality of life, rather than being simply a Bandaid approach to help you get through the day. How does it work? Precise, light touches at specific points along the spine can awaken the frontal cortex

of the brain. This helps your brain “find” the tension in your body, and allows you to release it yourself. As communication is improved, the brain cues your body to breathe more fully and deeply and to move the spine in a specific way, so as to release tension from the body. How does it help? As your body develops an ability to release tension itself, it reacts less defensively to stress and you are able to use the energy of stress to your advantage; instead of becoming the victim of stress, you can channel it in a more positive way. eL

To book an appointment at Innate, call 6835 9538 or visit www.innate.com.sg.

HEALTH & FITNESS GUIDE 2011

INNATE believes that teaching your body to deal with stress in a positive way can have significant effects on your overall health.

HEALTH

Migraine A headache is one of the most common health afflictions: an estimated 90 percent of people suffer from them at some point in their lives. But spare a thought for the 9 percent* of people living in Singapore who suffer from migraines. For them, popping a couple of paracetamols just won’t do. According to Dr Charles Siow, Consultant Neurologist and Pain

Specialist at the Siow Neurology Headache and Pain Centre, “Too many people believe that it’s normal to live with frequent headaches. When confided in, family members and friends often don’t understand what it is like to live with pain daily. Sufferers can experience difficulty thinking clearly, impaired memory, fatigue, depression and insomnia.” Resorting to stronger painkillers doesn’t just put your organs under

increased pressure (to break down and eliminate the medication) but it can make the initial problem even worse. Dr Siow explains: “You can add fuel to fire and lead to another condition known as medication overuse headache, which makes the issue more intractable and chronic. Instead, treatment should aim to break the daily headache cycle, and then use medication to keep the pain at bay.” eL

How to banish Three-day Course An outpatient infusion course of intravenous medications can put an end to daily headaches.

Botox Yes! You did read that right. “It’s one of the more innovative treatments,” says Dr Siow. The exact science behind why Botox relieves migraine pain is as yet unclear. In purely aesthetic uses, such as treating deepset lines, the protein relaxes the muscle (thus erasing the associated wrinkle) by blocking nerve impulses. There is no muscle component in migraines; it’s believed that Botox works by blocking the protein that carries the pain message to the brain. * Data: Siow Neurology Headache and Pain Centre

To find out more, call the Siow Neurology Headache & Pain Centre on 6254 5289 or visit www.siowneurology.com. 26

HEALTH & FITNESS GUIDE 2011

Five-day Course For more severe sufferers, an in-patient course of four or five days is an option.

HEALTH

Be Aware B

reast cancer is the most common cancer in their breasts normally look women, both here in Singapore and in most and feel and to notice expats’ home countries. One in 17 women any changes. Also, early here develop breast cancer in their lifetime, and the detection is crucial not only risk rises to near one in eight in Western countries to the survival of a patient, like the US, UK and Australia. But with survival rates but to her quality of life while high (around 85 percent overall) and many lifestyle the cancer is being treated. For example, early factors identified, there’s a lot we can do to reduce detection could mean not having to lose a the impact of breast cancer. breast through mastectomy, or not having to One of the most important weapons in the fight undergo aggressive chemotherapy.” against breast cancer is early detection. The earlier Along with self-examination, all women a breast cancer is found, the smaller it’s likely to be, over 40 (and sometimes earlier, where there’s making the chances of a cure significantly higher. a family history) should have regular screening “Early breast cancers found during screening exams mammograms, which in many cases will detect are also more likely to be confined to the breast,” adds Dr Patricia Kho, a consultant “Risk doubles for women with a first-degree at Parkway Cancer Centre. “In contrast, breast cancers found because they can be relative who has had breast cancer” felt, tend to be larger and are more likely to have already spread beyond the breast – spread cancers too small to be detected by BSE. “For is another important factor in predicting the outlook instance, about seven breast cancers are found for a woman with breast cancer.” for every 1,000 women screened as part of the Although breast self-examination (BSE) has sparked UK breast screening programme,” says Dr Kho, some controversy in recent years (with one large “and in these women the cancer is generally study finding it did not reduce deaths from cancer at an earlier stage, when it is more likely to and resulted in some unnecessary biopsies), it is be curable.” still widely recommended Family history is an important risk factor for as a useful addition to breast cancer, and risk doubles for women regular screening exams with a first-degree relative who has had breast by a doctor. “While not cancer. But such cases account for less than 15 every cancer can be found percent of women with breast cancer, so there by physical examination, are no grounds for complacency even if none around 20 percent of breast of your relatives has been affected. Regardless cancers are still found in of our genes, we can all take steps to lower this way,” explains Dr Kho. our risk profile. “Doing BSE regularly is A UK study found that every year of also important as it increases breastfeeding reduces your risk by 4.3 percent, women’s awareness of how and having children before 30 will also lower

HEALTH & FITNESS GUIDE 2011

HEALTH & FITNESS GUIDE

Breast changes are sometimes benign, and are sometimes caused by other diseases your doctor needs to know about. Play it safe and make an appointment if you notice any of the following changes: ■ A lump or thickening in an area of the breast ■ Changes in the size or shape of a breast ■ Dimpling of the skin ■ Changes in the shape of the nipple, particularly if it turns in, sinks into the breast or becomes irregular in shape ■ Blood-stained discharge from the nipple ■ Swelling or a lump in the armpit

your risk. According to Dr Kho, “Women who limit their alcohol intake, don’t smoke, exercise regularly and maintain a healthy body weight have a lower risk of breast cancer.” So, next time y o u ’r e o n t h e couch, remember a brisk evening walk could help more than just your waistline. eL To book a screening or to find out more, call Parkway Cancer Centre on 6735 5000 or visit www.parkwaycancercentre.com.

HEALTH

Keen for a little insight (ho ho!), we cornered ophthalmologist DR JAMES PAN from Nobel Eye Clinic at Healthway Medical & Specialist Centre with our optical FAQ.

Who needs to have their eyes checked regularly, and why? Children over four should be checked for refractive e r r o r s , s t ra b i s m u s a n d congenital eye diseases. Older adults (50+) should be checked for age-related eye diseases such as cataracts, glaucoma and macular degeneration. Finally, if you have any special conditions that affect the eyes, such as high myopia, diabetes mellitus, eye trauma, or a family history of glaucoma or other eye diseases, you’re going to need regular checkups. What are the most common conditions you see? In children, we often see allergic eye disease, refractive errors and astigmatism. In adults, dry eyes, floaters and contact lens-related eye diseases are common. As people get older, we start to see cataracts, glaucoma, age-related macular degeneration and diabetic retinopathy.

Are there any common myths about eye health? One common misunderstanding is that cataracts have to be “ripe” before they can be removed. This may once have been true, but today, with phacoemulsification, or small-incision cataract surgery, cataracts can be safely removed as soon as they begin to affect daily activities. What else can we do to look after our eyes? Quit smoking, use sunglasses and eat a balanced, healthy diet. eL To book an eye test, call 6733 9560 or visit www.nobelspecialists.com.

HEALTH & FITNESS GUIDE 2011

Are you able to spot early signs of more general health problems by examining the eye? In future, we may be able to predict stroke, cardiovascular disease and diabetes by looking at the diameter of blood vessels in the retina – studies are ongoing.

HEALTH

By Charlotte Colquhoun

hen Virgil wrote Omnia vincit amor (love conquers all things), he obviously wasn’t troubled by a snoring other half. Figures published by the British Lung Foundation show that more than a third of women lose the equivalent of three weeks sleep a year, thanks to their partners’ rasping, rattling sound-effects. Doctors at the Pacific Sleep Centre here in Singapore say the worst offenders are men over the age of 40, out of whom 60 percent snore. Snoring is generated from the nose, palate, tonsils or tongue. A blocked or runny nose, sinus congestion or nose polyps can be the cause – this is generally more temporary and related to colds or flu.

Habitual snoring might be due to the palate, if your partner has a long or thick uvula, which vibrates and blocks the mouth or oral cavity; the same problem can also be produced by an over-large tongue or tonsils. If snorers sleep on their backs, the tongue can fall backwards and obstruct the airway, restricting oxygen supply and stressing the brain and heart. This means that the sleep-deprived partner isn’t the only one suffering from snoring. The simplest way to try reducing the nightly serenade is to turn over and sleep on your other side (in order to prevent the tongue from falling back and obstructing the airway). Obese snorers may quieten down after

losing weight. But if neither of these strategies works, it’s time to see a specialist who can suggest a treatment. eL

The Pacific Sleep Centre offers three procedures; a nasal mask worn by the patient, a mouthpiece that is worn while sleeping to prevent the airway from collapsing, and surgery for patients with identifiable nose, palate or tongue obstruction or narrowing. To find out more, call 6510 1977 or visit www. drkennypang.com.

HEALTH & FITNESS GUIDE 2011

HEALTH

Sneezing? Blocked or runny nose? Itchy eyes, nose and throat? Caught a recurring “cold” that strikes at certain times of the day or in certain conditions? Allergy could be the culprit. Living in a new country and a new environment sometimes exposes expats to allergens they haven’t encountered before.

llergies occur when the body’s immune system has a hypersensitive response to a substance. Other symptoms could include coughing, wheezing, asthma and skin problems (like urticaria or eczema). Dust mites are the most common allergen, but pollen, foods, and mould – never far away in Singapore – can all cause a reaction. Dr Lau of the Ear, Nose & Throat Centre CC Lau explains: “During an allergic reaction, certain white blood cells are activated by two kinds of antibodies, Immunoglobin E and G.” IgE will cause allergic symptoms almost immediately, whereas IgG causes delayed reactions. So how do we know if we’re suffering from an allergy, a series of viruses, an intolerance, or something else? The most commonly used allergy tests are skin prick tests (for immediate responses to known allergens) and serology tests, where the blood is tested for levels of allergen-specific IgE and IgG. “Both types of tests have their pros and cons, as well as their fair share of false positive and negative results,” warns Dr Lau. “Even after testing, you should subjectively observe whether the ‘proven’ allergen in fact causes any allergic symptoms.” Dr Lau adds that he does not always 34

use allergy tests, as “a carefully-taken history and detailed clinical examination is often all that is needed for diagnosis”. The best treatment for allergy is simply to avoid the allergen, but in persistent cases, an ENT specialist may prescribe antihistamines, intranasal steroid sprays or (in severe cases) oral steroids. So with the right investigation and treatment, there’s every chance you can finally ditch the itch and cease the sneeze! eL

If you’re repeatedly suffering cold-like symptoms, book a consultation with Dr CC Lau by calling 6235 9535 or visit www.entcentrecclau.com.

HEALTH & FITNESS GUIDE 2011

Response

Ear • Nose • Throat • Head • Neck Medical & Surgical Services Adults & Children

• Snoring & Obstructive Sleep Apnea • Allergy management • Voice disorders • Screening & management of ENT, head & neck tumours and cancer • Hearing disorders & cochlear implants • Weight management and smoking cessation

• Halitosis (bad breath) • Vertigo (dizziness) • Hearing tests • Endoscopic (+/- computerassited) nasal, sinus and skull base surgery • External, middle & inner ear surgery • Endoscopic & microscopic laryngeal sugery

Ear Nose & Throat Centre CC Lau Suite 14-11 (14th Flr) Mt Elizabeth Medical Ctr Singapore 228510 Phone: (65) 62359535 Fax: (65) 67384377 www.entcentrecclau.com

Dr Lau Chee Chong Mbbs (Singapore), FRCS (Edinburgh), Fams (Roll of Specialists), International Fellow, American Academy of Otolaryngology – Head & Neck Surgery

ÂŠ Dmitrijs Dmitrijevs| Dreamstime.com

Pregnancy

PREGNANCY

By Beate Baldry

Pregnant women are often described as looking radiant. Here’s how to keep that special glow going all the way through pregnancy and long after your little one arrives.

What to Eat A healthy diet is even more important when you’re eating for two. Sadly though, you can’t take eating for two too literally; if you start off at a healthy weight, you need no extra calories during the first trimester, about 300 extra a day in the second trimester, and just 450 extra in the third trimester. Eat a wide variety of colourful vegetables and fruit, and more food that is high in fibre and low in fat. Every diet should include proteins, carbohydrates, vitamins, minerals and healthy fats and oils.

■ Folic

acid (400 micrograms): reduces risk of neural tube defects, so get at least the recommended daily dose. ■ Multivitamin: a good one will make sure you get what you need. ■ Calcium: pasteurising dairy food reduces the bio-availability of the calcium it contains, so be sure you’re having enough. ■ Omega 3 Fish Oil: important for foetal and newborn neurodevelopment, so continue taking while you’re breastfeeding. Choose a mercury-free oil from a reputable brand.

What to Avoid

Exercise Regular exercise keeps you healthy while increasing bone strength and muscle tone, helping prepare you for labour and childbirth. Avoid high-impact sports and exercise such as road-cycling that calls for good balance.

First trimester: 450g to 2kg Second and third trimester: 200g to 900g per week. 3kg to 3.5kg of your weight is attributable to your baby at term. Acceptable weight gain for the majority of pregnant women up to delivery ranges from 11kg to 15kg. Key in your pre-pregnancy weight, and this nifty website will calculate your optimal week-by-week weight gain, to check that you’re on track: www. baby2see.com/pregnancy_weight_calculator For more on prenatal health, book an appointment with Dr Christopher Ng at GynaeMD Women’s & Rejuvenation Clinic. Call 6733 8810 or visit www.gynaemd.com.sg.

HEALTH & FITNESS GUIDE 2011

Photography by © Valua Vitaly | Dreamstime.com

Fish and shellfish are good sources of protein and omega-3 fatty acids, but women should avoid certain types of fish that might have a high content of mercury, which can damage an unborn baby’s nervous system. Avoid shark, swordfish and king mackerel. Unpasteurised milk and cheese, blue cheeses and uncooked meats, poultry and shellfish are associated with a dangerous infection known as listeriosis which is linked with miscarriages and stillbirths.

HEALTH & FITNESS GUIDE

Exercise The Foods You Should be Eating Even if youâ&#x20AC;&#x2122;re trying to lose weight, you should eat a well-balanced diet. Choose good fats (olive oil, nuts and fatty fish like salmon) and avoid unhealthy saturated fats and trans-fats (in meat, dairy products and fried foods). Eat wholegrain bread and cereals, and plenty of fruit and vegetables. Limit your intake of sweets and sweetened drinks.

While Breastfeeding Avoid eating types of fish that may contain high levels of mercury, such as shark, swordfish and king mackerel. If your baby becomes fussy at the breast or has allergic symptoms like eczema or diarrhoea, this could be a reaction to foods you have eaten two- to-six hours before feeding. Check with your doctor before omitting any foods from your diet, and continue taking your prenatal vitamins for as long as you breastfeed.

After a normal vaginal delivery, light exercise such as walking and stretching may be started within days if you feel up to it. After a Caesarean section, seek advice from your doctor during your post-partum check-up. You might have to wait from six to eight weeks before starting to exercise. eL For more, call the Health and Fertility Centre for Women on 6235 5066 or visit www.healthfertility.com.sg.

PREGNANCY

Trouble Conceiving?

It’s always worth trying the simplest remedies before resorting to surgery or drug treatments. DR LAW WEI SENG explains how we can improve our chances of becoming pregnant, and when it’s time to ask a doctor for help.

What should we avoid? ■ Avoid positions where the woman is on top, as sperm is more likely to leak out. “Missionary position, with a pillow under the hips, is probably the best for keeping the sperm in longer. Do not get up right after sex; allow sperm to remain in the vagina for as long as possible,” advises Dr Law. ■ Quit or cut down on smoking, caffeine and alcohol consumption, all of which can affect fertility in both men and women. From a woman’s point of view, when is it time to see a doctor? six months if you’re over 35, because of a higher risk of miscarriage and Down’s Syndrome. ■ After one year if, to your knowledge, you do not suffer from conditions such as polycystic ovaries or endometriosis. eL ■ After

Vital Statistics Your chances of conception in a month are no more than

20-25%

50%

Percentage of couples that get pregnant after about a year

of couples take five to six months to conceive

85%

If you’re struggling to conceive, book an appointment with Dr Law at Pacific Healthcare Specialist Centre by calling 6883 6962, or visit www.pachealthholdings.com.

HEALTH & FITNESS GUIDE 2011

What can a couple do to conceive more quickly? ■ Have sex regularly, about three times a week. ■ Use an ovulation kit to predict the timing of when the egg is released, as it will only survive for 24 hours. Start having sex two to three days prior to ovulation, as sperm can survive for as much as three to five days in a woman’s body. ■ Have an orgasm! Orgasms in women will produce spasmodic movements that help draw sperm up the womb through the birth canal. In men, orgasm is believed to increase sperm count. ■ See your gynae before trying to conceive, so he or she can treat any underlying conditions, such as infections and endometriosis, and make sure you are in optimal health. ■ Make sure you and your partner are eating a healthy, balanced diet full of vitamins and minerals.

PREGNANCY

The 6 weeks

7 weeks

There’s no hard and fast rule for the number of scans a woman should have during her pregnancy. DR SENG SHAY WAY explains the scans most commonly offered.

8 weeks

The Fruit Size of Your Baby 6–8 weeks: Dating Scan 11 weeks

Done in the first trimester, with a hand-held abdominal or if necessary a vaginal probe. To confirm pregnancy and fetal heartbeat, estimate delivery date and exclude ectopic or molar pregnancies and diagnose multiple pregnancies.

11 – 14 weeks: Nuchal Scan 12 weeks

14 weeks

A hand-held abdominal device checks for Down’s syndrome and other chromosomal abnormalities, especially relevant for women over 35. Assessing the thickness of the nape of the baby’s neck (or nuchal fold), combined with blood screening, accurately determines risk. Offered to everyone, this test is not mandatory; results can help you decide whether to undergo invasive amniocentesis, which is more accurate but holds a risk of miscarriage.

18 – 20 weeks: Foetal Structural Scan 18–20 weeks

Looks for congenital malformations and gross structural abnormalities. Gender can usually be seen at this stage, so tell the doctor ahead of time if you don’t want to know.

30 weeks +: Foetal Growth Scan

30 weeks +

Further scans may be done at around 30 weeks or later to evaluate foetal size, especially if the baby’s growth is slow. Ultrasound is also used to watch for uterine fibroids, ovarian cyst or other pelvic abnormalities. eL

Scan Lingo Prenatal Ultrasound/ Sonogram: a non-invasive diagnostic test that uses sound waves to create a black-and-white image of the baby, placenta and uterus. 3D scan: a colour sonogram with a larger probe that creates a detailed 3D image. Done at 28 to 30 weeks, when facial features are more discernible. 4D scan: a live 3D scan with video, so you can see the baby kicking, sucking its thumb and smiling! Doppler: a handheld instrument using ultrasound waves to monitor foetal blood-flow and heartbeat. To book an appointment at KM Seng’s OG Practice with consultant obstetrician and gynaecologist Dr Seng, call 6472 7988 or visit www.sengclinic.com.

HEALTH & FITNESS GUIDE 2011

PREGNANCY

These predominately relate to the age of the mother, specifically if she’s 35 years or older. This category also includes women who have medical disorders including systemic lupus, renal disease, diabetes mellitus, hypertension or congenital heart disease; and those with physical problems including prolapsed disc, rheumatoid arthritis or scoliosis.

If the foetus’s growth is restricted, or where there are foetal anomalies or foetal infection. A woman whose placenta is low-lying, or who has a multiple pregnancy, falls into this category; it also includes medical issues such as pre-eclampsia, gestational diabetes, hypothyroidism or cardiac conditions. What can you do to avoid a problematic pregnancy? Parents who are in optimal health prior to conceiving a child are more likely to enjoy a normal pregnancy, and maintaining a healthy weight is an important element of this. Previous miscarriages can be a sign of underlying issues that should be investigated; a careful review of the mother’s history is often helpful in pinpointing these.

For more information, call Women & Fetal Centre on 6887 1103, or visit www.anntan.com.sg.

When either a pregnant woman o r h e r b a by i s considered to be in danger of developing complications, the pregnancy is classified as highrisk. Risk factors fall into three categories: maternal, foetal or pregnancy-specific issues.

HEALTH & FITNESS GUIDE

Pregnancy DR IMRAN NAWAZ talks about veins and pregnancy. Why do pregnant women often suffer from varicose veins? Varicose veins are caused by the weakening and malfunctioning of the vein valves, allowing blood to pool in and enlarge the vein. During pregnancy, the extra volume of blood in your body puts additional pressure on your blood vessels which have to work against gravity to push blood back to your heart. Add to that the pressure that your growing uterus puts on the pelvic blood vessels, and the vessel-relaxing effects of the extra hormone progesterone in your body, and unfortunately you have the perfect recipe for varicose veins. What’s the difference between spider, varicose and reticular veins? Varicose veins are bulging, aching, blue or green veins in legs, often associated with mild swelling of the ankles and brown discoloration of the ankle skin. Spider veins and reticular veins are reddish, mesh-like clusters of dilated superficial veins.

How can you prevent varicose veins getting worse? You can ease discomfort and slow varicose vein progression by: ■ Avoiding standing for long periods ■ Raising legs when resting or sleeping; use a stool at work to keep legs horizontal ■ Don’t cross your legs; this inhibits blood flow ■ Wear compression stockings eL

Injection Sclerotherapy – a solution is injected into spider veins and small varicose veins to close them Endovenous Laser Treatment – an optical fibre delivers laser energy into each varicose vein, causing it to collapse, shrink and finally disappear VNUS Closure – a catheter is inserted into the vein and radiofrequency energy is applied to collapse the vein wall and close it

How can they be treated? Call the Singapore Vein During pregnancy, treatment is not advised. Centre at 6733 0377 or It’s best to seek treatment six months after delivery visit www.svc.sg. (and before your next pregnancy).

Laid end-to-end, your arteries, capillaries and veins would stretch about 100,000 miles – enough to circle the world nearly four times!

PREGNANCY

Q&A

Breastfeeding brings significant health benefits for both you and your baby. But it’s not always plain sailing; we put three important questions to The Breast Surgery Centre.

What are the most common problems around breastfeeding a first child? Breast engorgement, cracked nipples and mastitis (inflammation and infection in the breast). Careful hygiene, nipple creams and regular breast emptying can help to avoid these problems.

Why might a woman not consider breastfeeding? There are many reasons (for example, postdelivery maternal infections, previous bad experiences with nursing, or limited knowledge about the benefits of breastfeeding) and the decision whether or not to breastfeed is a personal one. If the mother wishes to learn more about breastfeeding, she can always this discuss with her obstetrician or lactation consultant. In special circumstances, say if the mother is taking medication for an illness, this may pass 46

What about avoiding the dreaded ‘cracked nipple’? It is inevitable because you have to nurse a newborn baby about 8-10 times a day! Try a soothing nipple cream which can soothe the chaffed nipple and yet is harmless to the baby. Your doctor or midwife should be able to advise you on this. Rubbing leftover breast milk onto a sore nipple is also a traditional way of solving the cracked nipple.

through her breast milk. If it is unsuitable for the baby, the mother may choose to formula feed for the duration of her medication (with continued regular pumping and dumping of breast milk to maintain the milk flow). Once the medication is completed, she is safe to breastfeed again. The Breast Surgery Centre also specialises in cancer screening and the management of cancerous or benign breast disorders. Call 6887 1288 or visit thebreastsurgerycentre.com.

HEALTH & FITNESS GUIDE 2011

HEALTH & FITNESS GUIDE

Pilates is a great way to prepare for the This is great for core stability and strengthening back big day. Try this gentle and safe home muscles. It’s also good for your posture. exercise from FOCUS PILATES. Stage 1

Stage 1 Wear comfortable clothing and no shoes. Try to repeat this exercise 12 to 15 times in a set; aim to complete two or three sets. Kneel on the floor on all fours with your back straight and eyes looking at the mat.

Stage 2 Take a breath in to lengthen your spine, then as you exhale reach your right arm forward, at the same time straightening your left leg behind you. Inhale and return to the starting position, gently lowering your hand and knee back to the floor. If you’re finding it hard to balance, start by lifting just an arm or a leg at a time, so you have a solid base and three points of contact with the floor. Repeat the exercise, alternating arms and legs. eL

* Keep your spine straight * Wrists under shoulders * Knees under hips * Lower tummy pulled gently up to the spine

Stage 2

* Don’t arch your spine by moving your hand or leg too high. Keep the spine straight. * Keep your shoulder level as you reach forward. * Don’t raise the straightened leg above the hip.

Focus Pilates offers both private and group prenatal classes. It is also a specialist in rehabilitation and physiotherapy. To book a place in a class at the Raffles Place branch (20 Malacca Street, Malacca Centre #12-00), call 6235 3938. For more information, visit www.focuspilates.com.sg. 47

PREGNANCY

By Beate Baldry

There’s no reason not to keep fit during your pregnancy – you’ll need all your strength and stamina for D-Day. Here are four safe ways to exercise that are tough on flab and easy on your joints and back muscles.

Prenatal Yoga Prenatal yoga classes are very in, and for good reason – they tone muscles, increase stamina, and teach vital breathing techniques for pain and stress management down the line, and all with little impact on joints. COMO Shambhala Urban Escape has wonderfully supportive small-group prenatal classes that are designed for each trimester. Samantha’s classes tend to be more physical – you get to try out the adventurous looking “yoga ropes” – while Sarah’s concentrate more on Kegel exercises, breathing and emotional reassurance during yoga moves that prepare you physically and emotionally for childbirth. Both classes are good, active workouts, however, and designed to complement each other. Afterwards, why not have a coffee and compare bumps with other mums-to-be? 48

From 20 weeks into your pregnancy, lying on your back is not advisable, because this causes the uterus to exert extra weight on the major veins that bring blood to the heart and can also interfere with the supply of nutrients to your baby via the placenta. It is important to approach supine mat-work exercises with caution and adapt positions to accommodate those who should not be lying flat on their backs.

Remember: Drink plenty of water, especially if you’re exercising outside in the heat. Dehydration can cause contractions and raise your body temperature to levels that are dangerous for your baby, so hydrate yourself before, during and especially after your workout. COMO Shambhala Urban Escape #06-05 Forum The Shopping Mall, 583 Orchard Road 6304 3552 | www.singapore. comoshambhala.bz

HEALTH & FITNESS GUIDE 2011

f you’re short on time for exercise, even fitting in ten minutes here and there is worth doing. But prenatal-specific classes will keep you to a regular schedule, and have the added benefit of being a great place to meet other mums-to-be. Sounds like an extra incentive to get yourself and your bump moving!

HEALTH & FITNESS GUIDE

Prenatal Pilates Prenatal Pilates is a great strengthening and toning workout that focuses on good posture and the all-important core muscles in the stomach and the pelvic floor – all vital for pregnant women, as good control of these muscles will help you during labour and in recovery. Proper technique is key to the effectiveness of Pilates, so it’s important to understand each exercise, the concept of correct breathing and how to engage your core muscles before you start. Having an alert instructor on hand to make even the slightest corrections to your position as you exercise makes all the difference. Focus Pilates recommends two oneon-one private classes to get these crucial

basics correct before you join one of their small prenatal Pilates classes. A mix of mat exercises are combined with work on the reformer – a machine that’s not as scary to use as it looks! – to tone and strengthen muscles while maintaining support for your back as the instructor keeps an eye on your positioning. After a few breaths into an exercise, you get the distinct impression that it’s working; and the next day, your muscles will certainly remind you of the workout. Interested? See page 47 for a Pilates exercise you can perform at home. Focus Pilates #08-03/04 Tong Building, 302 Orchard Road 6733 8785 | www.focuspilates.com.sg

✓ Get your practitioner’s go-ahead before starting a new exercise regimen. ✓ Warm up and stretch before exercising, and stretch again afterwards. ✓ Keep cool while exercising so your core temperature doesn’t become too raised: use damp flannels, drink cold water, and avoid exercising outdoors in the midday sun. ✗ Contact sports and activities where you could easily fall, such as cycling, horse-riding and rollerblading. ✗ Scuba diving. ✗ Bikram or any other hot yoga. The heated room can raise body temperatures to levels that could endanger your baby. 49

PREGNANCY

Personal Fitness Training

Swimming

While pregnancy is not the time to go on a strict diet and embark on an all-guns-blazing fitness regimen, there’s no reason to let everything go! Working together with a personal fitness instructor, you can develop a tailored fitness and nutrition programme to ensure you are gaining the right amount of weight in the right areas while keeping physically fit, staying toned and increasing stamina. Body Temple is an all-female training gym that can personalise a prenatal fitness routine and nutrition programme specific to your lifestyle and needs, with the bonus of one-on-one support and motivation to see you through. Before you start, you’ll be given a comprehensive initial assessment that incorporates a pre-screening medical questionnaire, postural assessment, movement screening and goal-setting. Exercise sessions last an hour, and a dedicated instructor will coach you through a series of warming and stretching moves, core and strengthening exercises, metabolic training and lastly – and this will clinch the deal – you’ll receive a relaxing mini shoulder massage!

If you are lucky enough to live in a condo with a pool, take full advantage of this luxury. Swimming i s s a f e t o d o t h r o u g h o u t yo u r pregnancy, and especially alluring in the third trimester, when only the anti-gravitational effects of water can make you feel as graceful as you once were on land. Swimming is a great cardiovascular workout, builds stamina and has the advantage of keeping you cool while exercising – a wonderful attraction in sweaty Singapore. To ease back muscles that have been strained by trying to compensate for the extra weight of your bump, try breastroke. It also lengthens the chest muscles and shortens the back muscles, two areas that typically become misaligned in the third trimester as your body and posture adapt to the weight of your pregnant belly. eL

Body Temple 75E Loewen Gardens 9100 8714 | www.bodytemple.com.sg

In your handbag: a mix of lightly grilled pumpkin and sunflower seeds with slivers of dried mango and raisins. In the kitchen: slices of frozen banana and grapes – eat as-is for a refreshing snack, or blend them with yogurt, berries and honey for a delicious smoothie.

HEALTH & FITNESS GUIDE 2011

Avoid blood sugar lows after exercising by having healthy snacks on hand. In your gym bag: a protein bar like Slim Secrets (from Body Temple) or Zone (from GNC). Protein helps the body repair itself after a workout, while carbs give you energy.

Mums

75 Loewen Road, Off Ridley Park, Tanglin © Barbara Helgason | Dreamstime.com

9.00 to 11.30am

BUMPS & BABES

■ Meet and socialise with other mums and mums-to-be ■ Get real advice and share information or concerns in a relaxed environment ■ Enjoy delicious coffee and yummy cake provided by The Pantry

Mums

75 Loewen Road, Off Ridley Park, Tanglin

& kids morning

■ Meet and socialise with other mums ■ Enjoy delicious coffee and yummy cake provided by The Pantry ■ Relax in the shade while your kids are entertained with arts and crafts.

For more information or dates, or to RSVP email mumsandkids@ expatlivingsingapore.com or call 6259 0058.

9.00 to 11.30am

Certain events have an admission fee.

www.expatliving.sg

ÂŠ Wavebreakmedia Ltd | Dreamstime.com

Dental

DENTAL

Ever wondered what difference orthodontics or tooth-whitening could make to your appearance? SNAP software, used by Smilefocus, gives you a sneak preview. Instant feedback on how your treatment will improve your smile? It sounds too good to be true. But the simplicity of the SNAP program makes you wonder why all dentists don’t offer this service. Your digital photograph is loaded onto the system and, while you watch, your dentist will simulate the results of a treatment, so that you can see before and after photos of your smile. Used after a thorough examination, this is a powerful tool in showing what is clinically achievable. If you do want to enhance your smile, but aren’t sure what kind of difference you could expect, SNAP is invaluable in assessing whether it’s worth doing. After seeing the potential results, you’ll probably say yes.

Most medical experts, dentists included, depend on an accurate visual picture in order to diagnose and treat a patient. Historically, dentists relied on radiographs and the occasional medical CT scan; the latter were kept to a minimum because of concerns over radiation exposure. Cone Beam Computed Tomography (CBCT) provides 3D images and data, which can be incredibly useful in dentistry. Potential sites for dental implants can be analysed on the basis of bone location, contours and density, thus ensuring they’re 54

placed correctly. In planning surgery for deeply impacted wisdom teeth, for example, the scans provide a more accurate assessment than was previously possible. Exposing the patient to just a tenth of the radiation associated with a normal medical CT scan (slightly more than you are exposed to under an annual full-mouth x-ray), CMCT pairs enhanced diagnostics with an improved patient experience. Call Robertson Choo Oehlers Lee & Lye on 6737 3833 or visit www.rcolldentist.com.sg.

HEALTH & FITNESS GUIDE 2011

Call SmileFocus on 6733 9882 or visit www.smilefocus.com.sg.

ÂŠ Jason Stitt | Dreamstime.com

HEALTH & FITNESS GUIDE

Forget metal-mouth syndrome, ulcerated skin, and painful tightening sessions; the future of orthodontics is in lingual braces. Where Invisalign or transparent ceramic braces simply aim to be less visible, lingual braces truly are invisible. Placed on the inner surface of the teeth, they are completely hidden. The main advantage is aesthetic, but patients also benefit from being able to track and assess the realignment without obstruction from bulky braces. Lingual braces can be used for almost all types and severities of bite or alignment, and with a duration and reliability

similar to that of the old-school exterior braces. The technique is more difficult, though, and requires a more experienced orthodontist. Treatment duration tends to depend more on the severity of the problem, rather than the type of braces used; the average for lingual braces is between a year and 18 months. Mount Elizabeth Orthodontic Clinicâ&#x20AC;&#x2122;s adult patients are split 50-50 between first-timers and those looking to correct relapsed orthodontics, so itâ&#x20AC;&#x2122;s never too late to straighten out your smile.

Call 6327 2237 or visit www.invisiblebraces.com.sg.

DENTAL

Timeline

By Charlotte Colquhoun

There are five key stages in the development of our teeth. Here’s what to look for when caring for your family’s teeth and gums. 6 months to 2½ years

A baby’s complete set of teeth erupt during this period; these are important as they help with proper chewing and nutrition, and also with the alignment of the permanent teeth. Any missing baby teeth can cause the permanent teeth to erupt misaligned, and can even cause jaw problems.

7 years

9 to 10 years

Any abnormalities in jaw growth, such as a small lower jaw or a small, narrow upper jaw, can be detected with an orthodontic screening. Functional appliances (which are not effective in adulthood) can be used to treat certain jaw abnormalities at this age. An x-ray can be useful to check for impacted teeth, congenitally missing teeth or extra teeth. If needed, development can be helped along with interceptive orthodontics to make any future treatment with braces less complicated. 56

11 to 14 Years

By this age, the permanent teeth will have fully replaced the baby teeth and, typically, this is the best time for braces to be fitted.

Adulthood

You’re never too old for beautiful, straight teeth. As long as you have a healthy set of teeth and gums, you can have your teeth straightened with cosmetic braces. eL Making regular appointments to see a dentist is the best way to ensure healthy teeth and gums. Call Pacific Healthcare Specialist Centre (Dental) on 6883 6977 or visit www.phscdental.com.

HEALTH & FITNESS GUIDE 2011

The front permanent teeth start erupting. Sometimes, one of these teeth can be impacted, and unable to erupt on its own; in these cases, early orthodontic treatment might be needed. Any habits like thumb-sucking and tongue thrusting should be controlled, to allow the teeth to erupt normally.

DENTAL

We spend around 38½ days on tooth-brushing in a lifetime – but are we doing it correctly? GPA Dental sets out the steps. You should brush your teeth twice a day for at least two-to-three minutes.

1 Start with the outer and inner surfaces. Brush them gently at a 45-degree angle in short strokes, against the gum line. 2 Next, brush the chewing surfaces. Hold your toothbrush flat and brush back and forth along these surfaces. 3 Finally, brush your tongue with a back to front sweeping motion, to remove food particles and odour-causing bacteria, and freshen your breath. 4 Regular flossing is important, as it helps to prevent gum disease and tooth decay. It can remove plaque effectively from the narrow spaces in between teeth. 5 Choose a mouthwash with antiseptic and anti-plaque components. Those that contain fluoride too help to re-mineralise teeth and avert decay.

To find out more, call GPA Dental on 6732 1020 or visit www.gpadental.com. 58

HEALTH & FITNESS GUIDE 2011

our toothbrush should be replaced every three months or when the bristles become frayed, whichever comes first. Worn out bristles can cause trauma to gum tissue, and result in ineffective brushing. It is also important to change your toothbrush after you’ve had a cold, since the bristles collect germs that can lead to reinfection. Soft-bristle brushes are best at removing plaque and debris. Look for a small-headed toothbrush, which makes it easier to brush the backs of teeth. Powered toothbrushes are a good option, particularly for those who experience any difficulty in brushing. You should also use fluoride toothpaste to help prevent cavities. Those with sensitive teeth can genuinely benefit from desensitising toothpaste containing potassium nitrate or strontium chloride, which helps protect the tubules connected to the dental nerves. eL

DENTAL

We’ve probably all got the message about brushing and flossing by now, but have you ever stopped to think about how your diet affects your teeth?

By Karen Gould

ugar, especially in sticky foods like biscuits, toffee and candy, is Public Enemy Number One, encouraging plaque buildup and tooth decay. “If one eats these types of food consistently for a protracted amount of time, then the contact time with sugar is increased,” says Dr Frank Lee, of Smile Inc Dental Surgeons. “That encourages bacterial growth, and then depending on the type of bacteria present, either gum disease or caries will progress.” Another nutritional no-no is acid, found in high levels in sour, carbonated or pickled food and drinks. “If you eat them for an extended period of time, the superficial tooth structure gets eroded bit by bit till the enamel is very thin; that leads to generalised sensitivity as well as unaesthetic teeth that are smaller and darker due to loss of tooth structure,” says Dr Lee. Are there any foods that help stop the rot? “No specific food or drink is good for our teeth,” says Dr Lee, “but chewing has been shown to have

a self-cleansing action. Chewing sugar-free gum does help to maintain oral hygiene, but only up to a point – tooth brushing and flossing is still the standard.” And it’s not just what we eat that matters, but also when. Try to keep your mouth free of food for at least an hour before bed, to allow your saliva to do its cleansing and lubricating thing. “During sleep, the mouth usually isn’t sufficiently moistened with saliva, and plaque accumulation is at its peak.” Food for thought! eL To book a dental appointment with Dr Lee at Smile Inc. Dental Surgeons, call 6733 0660 or visit www.smileinc.com.sg.

HEALTH & FITNESS GUIDE 2011

HEALTH & FITNESS GUIDE

Myth: Only processed sugar can give me cavities. Fact: While cakes, candy and sodas are definite no-nos, the sugars in dried fruit, fruit juice and honey can also cause tooth decay, so eat them in limited quantities. Myth: Grazing throughout the day will protect my teeth because I chew more frequently. Fact: Each time you snack on a food that contains sugar (including fruit, milk, bread, cereals and even vegetables), the teeth are

attacked by acids for 20 minutes or more. Food that is eaten as part of a meal causes less harm, as more saliva is released during a meal, which helps wash food from the mouth and lessens the effects of acids.

Myth: I have to see a dentist every six months. Fact: Depending on your diet and dental hygiene, you may need more or less frequent visits than that, so listen to your dentist’s recommendation.

Myth: Healthy teeth are pure white. Fact: Teeth aren’t meant to be blindingly white, although Hollywood may think so. Tooth colour varies naturally, but by limiting the usual suspects like tea, coffee and red wine and brushing properly, you can avoid unnecessary whitening treatments. Sources: NHS, American Dental Association

ÂŠ Yuri Arcurs | Dreamstime.com

Beauty & Nutrition

BEAUTY & NUTRITION

TEN Ways to feel

By Charlotte Colquhoun

Get A Good Night’s Sleep

If you find yourself snoring, choking or gasping during the night, wake up feeling tired, or often have a morning headache, then you could be suffering from obstructive sleep apnoea, a condition in which the upper air passages become intermittently blocked by the palate, tonsils and tongue, interrupting your breathing. This won’t just leave you feeling and looking tired: it is also linked with the development of more serious conditions such as high blood pressure, cardiac problems, diabetes and stroke. Dr Pang at the Centre for Ear, Nose, Throat, Allergy & Sleep (6586 0989; www.entdoctor.com.sg), who treats many patients for sleep apnoea, assures us that there are now various effective ways of dealing with this potentially debilitating condition. © Valua Vitaly | Dreamstime.com

The importance of sleeping well is not just that you wake up feeling refreshed and full of beans. Poor or interrupted sleep can lead to a plethora of aesthetic and health issues: dehydrated skin, red eyes with dark rings under them, and difficulty in concentrating.

Now and then we all feel in need of a boost – be it physical, psychological or both. So here’s our guide to rejuvenation, bursting with advice from a team of experts.

HEALTH & FITNESS GUIDE

Rebalance Your Zen Brennan Energy Healing and Psycho Energetics, as practised by therapist Katharina Brunner (www. katharinahealing.com; katharina@brennanhealingsingapore.com), looks deeply into the human psyche, and is based on the premise that illness and unhappiness in life can stem from an unbalanced energy system. The idea is to explore one’s beliefs and become aware of one’s choices, in order to lead a fuller life.

BEAUTY & NUTRITION

Try A Laser Peel

If sagging skin is bugging you, or you’re piling on the concealer to cover acne scars and pigmentation spots, a fractional laser peel may be just what the dermatologist ordered. Let the world keep guessing your age a little longer!

What is it? A treatment with minimal downtime, a fractional laser peel is an ablative laser procedure. In other words, it acts on the surface of the skin, helping to remove older cells and exposing a fresh new layer of skin.

How it works Using a computerised scanner, the laser can achieve extremely even skin resurfacing by ensuring targeted treatment. Over several sessions (usually at least three), this stimulates collagen production, improves oil secretion and reduces scarring: dramatically clearer and tighter skin can be achieved.

How painful is it?

There is minimal discomfort during the treatment, as a topical anaesthetic cream is applied beforehand. Recovery takes from 72 hours to seven days, depending on the depth of light penetration required and the patient’s skin type. To book an appointment, call Eileen Tan Skin Laser & Hair Transplant Clinic on 6 733 8898 or visit www.eileentanskin.com.

HEALTH & FITNESS GUIDE 2011

BEAUTY & NUTRITION

Get a Hollywood Smile Nothing makes you look grumpier than refusing to smile (think Victoria Beckham’s notorious pout). And the most usual reason for a reluctance to smile is embarrassment about yellowing teeth. Cheer up: help is at hand in the form of two options for achieving a p e a r l y - wh i t e s m i l e – whitening and veneers.

Whitening Yo u c a n m a k e a n appointment with a specialist such as Aesthete Smilestudio (6438 3811; www.aesthetesmilestudio. com), or you can buy a take-home whitening kit. Most teeth can be whitened, and the results of either of these procedures last around two years. You’re advised to consult a dentist, to exclude certain conditions such as crack lines, thinning enamel, leaking composites, dentine or root exposure, erosion, abrasion, fluorosis or other tooth anomalies which may make you an unsuitable candidate for doing the job at home. The in-office teeth whitening carried out at Aesthete Smilestudio takes about half an hour in the comfort of a special dental spa room. They also offer a take-home whitening kit, which requires half an hour every day for two weeks. Concerned you might go too far and end up with glow-in-the-dark teeth? This usually only happens to people with fluorosis – and it won’t happen if you consult a dentist and follow instructions closely. Note that some people’s teeth respond better to whitening than others; those whose teeth are naturally a little yellow won’t

find it as effective. In any case, once you’ve had the treatment, try to go easy on coffee, tea, red wine and anything else that is likely to stain your teeth again.

Veneers If you can’t kick the caffeine habit, it might be worth considering porcelain veneers. These thin shells of porcelain, stuck to the outer layer of the tooth, should last at least ten years, will make your teeth appear white and can also improve the shape of your smile. The catch? They are more expensive and require longer in the dentist’s chair.

HEALTH & FITNESS GUIDE 2011

HEALTH & FITNESS GUIDE

TAKE A DEEP BREATH Breathing technique and correct movement are key to getting the most out of Pilates, so many people are choosing one-on-one instruction to ensure they get the maximum benefit from their efforts.

Uplift (9022 5520; www.upliftpilates.com) offers personal instruction that can be scheduled to fit in with your weekly routine. Sessions are conducted one-to-one in a home studio with Stott Pilates Certified Instructor Tara who tailor-makes programmes to focus on your individual goals. Be it losing your baby belly, improving your golf swing or tennis serve, reducing your back pain or simply getting your energy back, Tara can help.

BEAUTY & NUTRITION

Location, location, location Deciding to have breast implants isn’t quite as simple as just deciding what cup size you’re aiming for. Whether the implant is inserted over, or under, the muscle layer makes a significant difference to the result. Over Smaller implants can be subtly added over the muscle layer. This option should be less painful. But when used for larger implants, especially on a small physique, it can result in an unattractive, “tennisball” look. Under If you believe that bigger is better, and you’re prepared for a longer healing period, implants under the muscle layer can look less obvious. But bear in mind the eternal caveat of cosmetic surgery – keeping closer to your original body type will always look more natural.

HEALTH & FITNESS GUIDE 2011

Perk Up Full, pert breasts help a woman look and feel more beautiful. Dr Martin Huang of The Cosmetic Surgery Clinic (6733 3372; www. pachealthholdings.com/csc/) specialises in the more natural-looking teardrop implants. His patients include generally younger women who are flat-chested and would like larger breasts, and those who have loose skin or sagging breasts as a consequence of childbirth and breastfeeding and do not plan to have any more children. Dr Huang generally inserts the implant over the muscle, a procedure that should not entail a painful recovery. He has known patients to go back to work the next day, but this isn’t recommended! Recovery at home generally takes one to two weeks; and for up to a month and a half, strenuous exercise and heavy lifting should be avoided.

HEALTH & FITNESS GUIDE

Your liver and your lifestyle ■ Choose

a healthy diet that is rich in fruit, vegetables, whole grains and healthy fats and oils. Avoid fast food. ■ Maintain a healthy weight by following a wholesome diet and exercising regularly. ■ As far as you can, eliminate alcohol from your diet.

Re-vitalise your liver The liver is the largest solid organ in the body. It is a vital organ whose functions include: storing the energy in a form of glycogen, vitamins, iron and other minerals; making proteins, including blood clotting factors; making bile necessary for food digestion; and breaking down chemicals, medications and alcohol.

Fatty liver Fat can accumulate in the liver as a result of a number of conditions, including diabetes, obesity and excessive consumption of alcohol. A fatty liver occurs when your liver cells accumulate fat. Fatty liver is asymptomatic and patients do not feel any problems. Although many people who develop this condition will not go on to suffer from serious liver problems, in some it can lead to inflammation and progressive scarring and hardening of the liver (cirrhosis). Fatty liver is often discovered during routine health screenings, as a rise in certain liver enzymes in the blood test or fatty changes of the liver on ultrasound. It usually prompts further investigation.

Treat it Fatty liver is treated by controlling its underlying causes. This can include controlling diabetes, abstaining from alcohol, and losing weight. For patients with fatty liver, Andrea’s Digestive, Colon, Liver & Gallbladder Clinic (6836 2776; www.andreadigestive-clinic.com) recommends a diet low in rapidly absorbed (simple) carbohydrates and low in saturated fat. Diet should be combined with regular exercise to achieve the best result. Weight loss should be gradual, moderate and controlled, to avoid further stress on the liver.

BEAUTY & NUTRITION

Love your Legs In cooler climes, it may be easier to hide unsightly varicose veins. But living in trousers is not really an option in the sweaty tropics, where we wear shorts and short skirts year-round. The patients of Dr John Tan at The Vein Clinic (6100 8346; www.theveinclinic.com. sg) are taking advantage of a new treatment technique – Vnus Closure. For the past ten years, endovenous laser treatment (EVL) has been the gold standard for treating varicose veins. As its name suggests, it takes place within the vein; it’s not invasive and leaves no scars. And no matter how bad your varicose veins are, it is generally possible to treat all the affected veins. However, some patients do experience a degree of pulling and discomfort afterwards, particularly in the thigh area. Dr Tan has embraced a relatively new endovenous technique, one that uses radiofrequency (RF) instead of laser. Vnus Closure is gentler than laser, he says, but equally effective in treating the vein. As opposed to the 3-4/10 discomfort level reported by EVL patients, those who have undergone Vnus report an average after-surgery discomfort level of just 1/10. The two options involve similar levels of pain during treatment, and they cost about the same. A Measured Approach While Dr Tan sees a move to RF all over the world, he stresses that there is still an important place for laser, too, and specifically for veins that are less than 7cm in length. The reason is that the new technique treats the vein in 7cm sections. “Instead of burning the vein from the tip of the application head, like laser does, this RF technique burns it in segments of 7cm at a time; this is called sectional ablation. The advantage is that it burns the vein evenly over each 7cm section. And in some cases, RF gives quicker recovery.”

How much? You can expect to pay between $7,000 and $11,000, the good news being that this expense is almost completely covered by the better expat health insurance schemes.

HEALTH & FITNESS GUIDE 2011

r u o Y

Already on holiday, or heading off soon? Download the online version of Expat Living to your laptop or iPad to read it at your leisure. It’s so easy to catch up on past issues you may have missed during the year.

Keep in touch with the latest health and fitness news online. Find out about sports happenings in Singapore, tips on where to watch the world’s big sport events or how to get involved in rugby, netball, golf or ultimate Frisbee: get moving, the sky’s the limit!

Go to www.expatliving.sg and click on Read the Magazine Now

It's Easy Online

referral guide

www.expatliving.sg

BEAUTY & NUTRITION

Explore Youthful Hormones Dr Julinda Lee’s Age Management Medicine (Pacific Healthcare Specialist Centre; 6883 6955; www.agemanagement.com.sg) uses bio-identical hormones to combat the effects of ageing. As she explains, “Getting older is inevitable, but recent advances put us in control of how we age. My focus is to enhance quality of life.” By looking at the changes that are associated with ageing, and the steps needed to either reverse or slow those changes, she aims to prevent disease rather than treat it after it occurs. A considered lifestyle and diet, together with appropriate hormone replacement, can prevent or at least delay the need for medication and surgery, and improve symptoms such as tiredness, poor sleep, weight gain, memory loss and a reduced capacity for exercise. Hormones are involved in every single process that goes on in your body – from metabolism to bone strength and memory. These hormones commonly decline with age and it is a widely held misconception that this only happens to women once menopause kicks in; the reality is that imbalances can occur many years before menopause, and if this is an issue then addressing the imbalance can help to keep you healthy, energetic, and disease-free.

Identical in structure to the hormones naturally produced by our bodies, bio-identical hormones can be prescribed to address the hormone imbalances that can occur as we age. There is an important distinction between hormone therapy that relies on synthetic hormones, and hormone therapy that uses bio-identical hormones: trials show, for instance, that bio-identical progesterone has a lower associated risk of breast cancer than synthetic progestogens.

HEALTH & FITNESS GUIDE 2011

Bioidentical hormones

HEALTH & FITNESS GUIDE

ÂŠ Stefano Lunardi | Dreamstime.com

Go without Glasses

Itâ&#x20AC;&#x2122;s not just about looking younger but also about seeing better! If you thought Lasik treatment was the only option for vision correction, think again. ICL (implantable contact lens) is a reversible vision correction procedure and forms a big focus of Dr Cheryl Lee at Eye, Cataract & Retinal Centre (6883 6961; www.theeyeclinic.com.sg). ICL is suitable even for patients who do not pass for Lasik, including those with extremely thin corneas, as the cornea is left untouched. The ICL is made of collagen, similar in composition to the cornea, which helps with biocompatibility. Inserted into your eye behind the iris, through a small 3mm opening, it can correct a wide range of short-sightedness, long-sightedness and astigmatism with no need to remove corneal tissue. The lens can be left in the eye for as long as you like. If you begin to have reading vision problems due to age, the ICL can easily be removed and replaced. The comfortable, day surgical procedure takes five minutes for each eye. The lens is invisible, there is no sensation, and it requires no maintenance. So, you can swim, ski, have facials, all without a worry. eL

BEAUTY & NUTRITION

The

PERFECT SKIN diet by Karen Gould

Many of us slather hundreds of dollars’ worth of potions on our faces each year in search of perfect skin. In fact, for every five dollars spent on health and beauty in this region, one dollar will go on skincare, according to a Datamonitor report. But if the lotions and serums aren’t doing the trick, perhaps an insideout approach is in order.

tub of Crème de la Mer, and it must have other health benefits, too. “Indeed, the main benefit of the programme is that it helps people to be more aware of what they eat,” says Dr Yeoh. eL

To find out more, call IYAC Aesthetic & Anti-Aging Clinic on 6738 9989 or visit www.iyac.com.sg.

HEALTH & FITNESS GUIDE 2011

he IYAC Aesthetic and Anti-Aging Clinic offers a detox diet that may bring the elusive goal of flawless skin within closer reach. Patients following the diet strictly avoid wheat, dairy, sugar, red meat, alcohol and caffeine. What they do eat includes lots of vegetables, fruits, nuts, seeds, white meat and a small amount of rice. So, could forgoing your morning latte really help you achieve crystal clear skin? “The skin’s condition is related to the health of the gut,” says IYAC’s Dr Isabelle Yeoh. “As our digestive health improves, so does our skin. Results are visible within two weeks, and for conditions like acne, rosacea and eczema, the improvement can be significant – 80 percent or even more.” It costs $250 (plus GST) for the 20-day programme, including rice protein powder and other supplements to support the detox process. Well, that’s less expensive than a

BEAUTY & NUTRITION

Sun Protection These oil-free products will help protect you and your family from the sun.

Lemongrass House After-sun Aloe Vera and Cucumber range Choose from aloe vera mist ($14), aloe vera gel ($14) and cucumber cream ($14) to soothe sun-damaged skin. www.lemongrasshouse.com.sg

Stila, $56 Sheer Color Tinted Moisturizer SPF 20 A little foundation and a lot of protection. www.stilacosmetics.com

Sothys Paris, $89 Cellu-Guard Sun Care Fragrance-free and hypoallergenic, this is suitable for sensitive skin. www.sothys.com

Jurlique, $50 Lanc么me, $68 UV Expert Bright Eyes SPF 50 High protection for the eye area that can also help conceal dark circles. www.lancome.com.sg

Lancaster, $77 Sun Age Control for Mature Skin SPF 50 For face, hands and d茅colletage. www.lancaster-beauty.com

Sun Lotion SPF 30+ A light moisturiser with lavender, pine, cypress and bitter orange oils. www.jurlique.com

Fake Bake, $79 Gold Self-Tan Lotion An easy-to-apply sunless tanning lotion, tinted to help avoid streaks. www.loewenspa.com.sg

HEALTH & FITNESS GUIDE 2011

BEAUTY & NUTRITION

Facial Facts Chemical Peel This clinic-based procedure uses a chemical solution to exfoliate dead cells on the outer layer of the skin, removing superficial pigmentation and other blemishes, and leaving the skin clearer, softer and smoother. Specialised booster peels are also available for acne, acne scars and stubborn pigmentation. Most peels have no downtime, except for the TCA peels for scars, which can cause redness and flaking for a few days. As with all laser and chemical-based procedures, it’s important to follow up with sun protection.

Microdermabrasion (MDA) MDA removes blackheads and whiteheads effectively by gently exfoliating the superficial layer of the skin. This procedure enables dead cells to be abraded and then whisked away by vacuum suction. New skin growth is subsequently stimulated, leaving the skin smoother, brighter, firmer and, with a course of treatments, blemish-free. It is used primarily for people with comedonal and papular acne, and as an adjunct to people undergoing skinrejuvenating procedures.

Vitamin C Iontophoresis

In this treatment, high potency Vitamin C is applied to the skin using electrical charges to enhance delivery into the skin cells. Vitamin C is a powerful antioxidant that helps to repair and regenerate the skin, at the same time lightening pigmentation, dark eye circles and acne blemishes. After the treatment, a hyaluronate mask is applied to skin to enhance its radiance.

HydraFacial Th i s i s t h e o n l y hydra-dermabrasion procedure that combines cleansing, exfoliation, extraction, hydration and antioxidant protection simultaneously; resulting in clearer, more beautiful skin with no discomfort or downtime. The treatment is soothing, moisturising, non-invasive and non-irritating. This procedure improves the appearance of fine lines, wrinkles, congested and enlarged pores, oily or acne-prone skin, hyper-pigmentation and brown spots. It’s gentle enough to be used on the lips, to slough off dead skin cells and smoothen the lip contour. eL All of the above facials are available at Pacific Healthcare Specialist Centre. To book an appointment, call 6883 6978. www.drpatyuen.com

HEALTH & FITNESS GUIDE 2011

Dermatologist DR PATRICIA YUEN, from Pacific Healthcare Specialist Centre, explains how facials can help treat common skin concerns.

BEAUTY & NUTRITION

1 Apples 2 Celery 3 Strawberries 4 Peaches 5 Spinach 6 Nectarines 7 Grapes 8 Capsicum

11 Lettuce

Fruit and vegetables with a thick skin that is discarded before eating (like onions and avocado) are less affected by pesticides.

12 Kale (and other

Source: www.ewg.org

9 Potatoes 10 Blueberries

dark leafy greens)

Five-a-day Follow these tips to get the most out of your five-a-day fruit and veg: ■ The white powdery look on blueberries is called bloom, and is sometimes mistaken for pesticide. In fact, bloom is a natural feature of the blueberries and is an indication of freshness. ■ Fruit is ripened by the gas ethylene, which it naturally produces. It is best to avoid putting apples (which produce ethylene gas) with ethylenesensitive fruits like pears and kiwifruit, unless you want them to ripen! ■ Stone fruits (peaches, plums, and nectarines) are usually not ripe on arrival in Singapore. Leave them at room temperature 82

for a day or two; they‘ll be riper and less acidic. White flesh nectarines and peaches can be eaten unripe if you like your fruit crunchy, as they are naturally lower in acids. ■ Mushrooms absorb water readily, so don‘t wash them under the tap or you‘ll be left with soggy ‘shrooms! Instead, wipe them with a damp cloth before cooking. Storage in a paper bag allows them to breathe in the fridge. ■ When potatoes are exposed to light for too long, they turn green and produce solanine, a toxic substance. So, keep your potatoes in the dark. Source: Four Seasons Gourmet Market

HEALTH & FITNESS GUIDE 2011

Most of us would love to eat organic all the time, but are simply put off by the prices. So how can smart shoppers get the most bang for their buck? Fruit afficionado Joe Tan from Four Seasons Gourmet Market advises those on a budget to go organic for fruit and veg that are most heavily affected by pesticide use. Choose certified organic when buying any of the Dirty Dozen:

HEALTH & FITNESS GUIDE

makes House Calls Getting into healthy eating habits can be difficult, despite your best intentions, so give yourself a break in the grocery department. Four Seasons Gourmet Market (6634 4629; www. fourseasonsgourmetmarket.com) can bring fresh produce to your door on a regular or ad hoc basis, with no charge for orders above $150. Since you choose the items yourself, you wonâ&#x20AC;&#x2DC;t get stuck with a bunch of odd veggies your family doesnâ&#x20AC;&#x2DC;t like!

BEAUTY & NUTRITION

“L

et food be thy medicine and medicine be thy food,” said Hippocrates, the father of modern medicine, but it seems that this powerful message is often forgotten in today’s busy medical practices. Many patients, however, are seeking an alternative approach to curing what ails them, and the term “nutraceuticals” is popping up ever more regularly on the radar. In fact, growth in the global market for functional food and nutraceuticals now outpaces traditional processed foods. So what’s the big attraction? “Nutraceutical medicine was historically part of conventional medicine, but in the context of modern Western medicine, it’s now classified as alternative or traditional,” says Dr Melanie Phuah of Nutramed Clinic. “It simply involves the use of food substances, of plant or animal origin, for their specific health benefits. It’s not technically a ‘drug-free’ approach, but rather a non-synthetic formulation, or a natural drug, which can be used in treatment plans and as supplements for wellness.” Dr Phuah has seen benefits for patients with chronic fatigue syndrome, fibromyalgia, behavioural disorders and functional gut disturbances, using an integrative medical approach that combines conventional medicine with “Let food be thy medicine nutraceuticals. and medicine be thy food” “I find it forms a more comprehensive health care approach. Having an extra tool at hand to optimise my patients’ health is certainly handy!” While most nutraceuticals are available over the counter, Dr Phuah recommends you work with a medical professional to determine your needs and optimise effectiveness, “otherwise you could be making a rather expensive toilet trip as you flush your money away!” eL For more information, call Nutramed Clinic on 6735 0706 or visit www.nutramed.com.sg. 84

HEALTH & FITNESS GUIDE 2011

a Salad Hawker centre nosh might well be quick, cheap and delicious, but it tends to linger on the waistline. Before you loosen your belt another notch, here are some great salad shops for a healthier alternative.

Fresh+

Juiced Rawbars

39 Robinson Road #01-01 Choose up to six different ingredients, from raw veggies to roasted pumpkin, for $9.50.

9 Raffles Place #B1-08 Pick your lettuce, plus six ingredients, such as cut tofu and egg whites, for $8.50.

Grand Salads

Mescluns

Suntec City Mall, Tower 4 #B1-K09 Temasek Tower, 8 Shenton Way #B1-18 All salad toppings, including tuna and feta, are included in the pric, with the exception of avocado, chicken and beef ($2 each). From $8.50.

64 Circular Road CityLink Mall #B1-26BC The signature salad comes with seven toppings, including Cajun prawns or smoked duck. From $10.50.

Health Fuel Station 4 Marina Boulevard #01-31A Small and large salads come with your choice of five vegetables and one meat, including delicious tandoori chicken. From $8.

Munch Saladsmith 112 Robinson Road #01-01, Marina Bay Link Mall #B2-19 You don’t exactly create your own here, but pick up to five delicious creations, such as chicken, grape and walnut salad or pumpkin spinach salad. Pick three for $9.30.

HEALTH & FITNESS GUIDE 2011

BEAUTY & NUTRITION

HEALTH & FITNESS GUIDE

Salad Stop Multiple locations Over 30 ingredients, such as pomelo and soba noodles, are included in the price, while meat, falafel rounds and more are extra. From $9.50. eL

If you have to go hawkerâ&#x20AC;Ś TRY Soups made from a clear broth Yong tau foo, and go heavy on the veggies Tom yam soup or fish ball soup Thunder tea rice Freshly cut fruit

AVOID Roti prata Nasi lemak Chicken rice Char kway teow

ÂŠ Ssuaphoto | Dreamstime.com

Fitness

FITNESS

Itâ&#x20AC;&#x2122;s the green spaces that make city living bearable. Here are the best places in Singapore to escape the rat race.

barefoot friendly

Wide paths & easy terrain for prams

Flat enough for high heels

Easy terrain on boardwalk or tarmac

Uneven & possibly muddy terrain

HEALTH & FITNESS GUIDE 2011

HEALTH & FITNESS GUIDE

A Neigbourhood Park Bishan Park Why we like it: You can take part in every park activity under the sun – or as many as Singapore’s heat and humidity will allow – in Bishan. Highlights include a roller-skating and rollerblading area, a driving range, a lotus pond (strictly not for swimming), open fields for picnics and frisbees, as well as an area where you can let dogs off their leash. It also has a spa and a vegetarian café that at night transforms into a bar with live music and a great cocktail list.

Foot-friendliness: Getting there: Parking can be difficult at the weekend, as both designated car parks (accessed from Ang Mo Kio Avenue 1 and Sing Ming) fill up quickly. Take the MRT to Bishan and jump on Bus 410.

A History Lesson Fort Canning Why we like it: Right next to Orchard Road is a green stretch full of couples, families and runners, climbing up steps and following windy paths to the top of Fort Canning’s hill. Steeped in Singapore’s history, the park is peppered with old colonial buildings, gothic gates and a World War 2 bunker. It also has a perfectly sloped bowl for large outdoor concerts which have a fantastic atmosphere at dusk when the bird calls usually harmonise perfectly with what ever genre of music is being belted from the stage.

Foot-friendliness: Getting there: Being so close to Orchard it’s the most accessible park on the island. There are three large car parks, two are located along Percival Road and the third is beside the Registry of Marriages and Hotel Fort Canning. The park is a ten-minute stroll from Bras Basah, City Hall, Clarke Quay and Dhoby Ghaut MRT stations. Countless bus stops nearby. 91

FITNESS

Floral Beauty Botanic Gardens Why we like it: There’s a reason the Botanic Gardens are on the itinerary of every tourist: they are beautiful. Stroll through the rainforest area, the colourful National Orchid Garden and treat youngsters to the Jacob Ballas Children’s Garden. Spread a picnic on a blanket in shady Palm Valley and enjoy people-watching, flower-gazing and sandwich-munching.

Foot-friendliness: Getting there: There’s lots of parking, the most convenient being at the Visitor Centre. The new Botanic Gardens MRT station, situated in Bukit Timah Road, is scheduled to open near the end of 2011; you can also get to the Gardens by bus along Holland Road (Services 7, 75, 77, 105, 106, 123 and 175) and Bukit Timah Road (Services 48, 66, 67,151, 153, 154, 156, 170 and 171).

Off the Beaten Track MacRitchie Reservoir Why we like it: MacRitchie Reservoir Park is less manicured than some of the other parks, at least in parts, and it provides access to some of the most amazing running and walking trails through shady forest. The boardwalk around the lake is always immaculate, but if it’s been raining, the undulating path through the trees can be slippery and muddy. The full loop, which takes you over the HSBC Tree Top Walk above the canopy line, is 11km long and is a three-to-four-hour stroll, much of it in the shade. You can also hire kayaks at The Paddle Lodge (6258 0057) for $15 an hour (Tuesday to Sunday, 9am to 6pm) last booking 4.30pm).

Foot-friendliness: Getting there: There’s a car park with 300 spaces at the main entrance just off Lornie Road. Weekend running events (generally first thing in the morning) can cause a lot of congestion. There is no MRT station nearby, but buses numbered 52, 74, 93, 130, 132, 156, 157, 162, 165, 166, 167, 852, 855 and 980 stop right at the entrance.

HEALTH & FITNESS GUIDE 2011

HEALTH & FITNESS GUIDE

Easy Day Out Jurong Lake Park Why we like it: This smaller but very pretty park has both a Japanese and a Chinese garden. Both feature appropriate architecture and ornamentation, highlights being a 13-arch bridge and a Bonsai Garden. It has a fishing deck, too.

Foot-friendliness:

Getting there: There are a few small parking areas available, plus some roadside parking nearby. Chinese Garden MRT station is at one entrance to the park, and Jurong East MRT station is just a 10-minute walk away.

FITNESS

Amazing Diversity

Playground for All Ages

Southern Ridges Why we like it: The route from HarbourFront to Hort Park takes you through rainforest (Faber Walk) to the stunning, 274-metre-long Henderson Wave bridge. This leads to Forest Walk, an elevated path through the trees that finishes at Alexandra Arch – which isn’t an arch at all, but an 80-metre bridge that looks like an open leaf. At the base of the bridge you’re met by over 100 species of flowers and shrubs that line the short path to Hort Park, where you’ll find a small spice garden, sculptures, plant shops and a few restaurants.

Pasir Ris Park Why we like it: The six-hectare mangrove forest offers pony rides, kayaking, cycling, inline skating, a maze and a kitchen garden. The biggest pull is probably the huge kids’ playground with swings, slides, a flying fox and a sky net. There’s also a beachfront area dotted with barbecue pits and a three-metre-high bird-watching tower.

Foot-friendliness:

Foot-friendliness: Getting there: There are lots of little parking areas, so if you’re meeting friends, decide on a specific barbecue-pit number. It’s an easy walk from the main park to Pasir Ris MRT station.

Getting there: There’s lots of parking at HarbourFront’s VivoCity Mall, and an MRT station.

HEALTH & FITNESS GUIDE 2011

HEALTH & FITNESS GUIDE

Family Fun East Coast Park Why we like it: A favourite with East Coast residents, this beachfront park is the biggest in Singapore. You can ride your bike all the way along a 15km stretch from Changi Airport to Tanjong Rhu. It’s home to a number of bike rentals, a skate park, a purpose-built wakeboarding lake, a bowling alley, volleyball courts, the famous East Coast seafood centres, a fantastic hawker centre and a wide selection of coffee shops, pubs and other eateries.

Foot-friendliness: Getting there:There’s loads of parking all along East Coast Park. The closest MRT station is Bedok, and a number of bus services run along East Coast Park Service Road.

A 20-minute View Pinnacle@Duxton Why we like it: Not technically a park, it’s nevertheless a must to visit this spot on the 50th floor of a seven-tower HDB complex. It offers stunning views over the Marina, Chinatown, the CBD and Mount Faber, and it’s dotted with themed rest areas. There’s a mini-climbing wall at one, massive plastic mushrooms to lie on at another and a romantic garden with a picnic bench, too.

Foot-friendliness: Getting there: Pinnacle@Duxton has its own car park that costs $1 for 30 minutes. Outram Park MRT station is a five-minute walk away. Once there, head to the tower closest to the 7-Eleven. You’ll need to tap your EZ-Link card to pay the $5 fee at the entrance gate, then take the lift to the top. 95

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Adventure Pulau Ubin Why we like it: It costs just $2.50 in a bumboat from Changi Point Ferry Terminal to get to the nearby island of Pulau Ubin. Cars aren’t allowed on the island, but you can hire a bicycle for $15 (for half a day) when you get there and spend time exploring secluded beaches, palm trees and mangroves. Adrenalin-seekers will love Ketam Mountain Bike Park’s 10 kilometres of bike trails, rated from beginner to guru.

Foot-friendliness: Getting there: There’s plenty of parking at Changi Point Ferry. Bus 59 stops at Changi Village Bus Terminal, the closest stop to the jetty.

Wetland Wonderland Sungei Buloh Wetland Reserve Why we like it: Twitchers love the wetlands because it’s home to over 70 species of birds. There’s a great visitor centre that explains how to spot mangrove wildlife such as mudskippers, crabs, shellfish, water snakes, birds, spiders, moths and monitor lizards. Entrance is free during weekdays, but it costs $1 per adult and 50 cents per child on Saturdays, Sundays, on public holidays and during the school holidays.

Foot-friendliness: Getting there: There’s a free car park at the entrance. The closest MRT station is Kranji but you’ll still need to take the 925 bus to get to the reserve. 96

HEALTH & FITNESS GUIDE 2011

FITNESS

Shoe A Doesn’t

Fit By Karen Gould

long with bunions, the condition known as Morton’s neuroma can make wearing shoes a nightmare, and it often affects women who favour high heels. How would you know that you had it? “Morton’s neuroma results in a pinching sort of pain between the third and fourth toes that radiates across the toes when the foot bears weight, or sometimes during running,” explains Dr Mark Blackney from The Park Clinic in Melbourne, Australia. For both this disorder and bunions, the first line of treatment is to avoid shoes that hurt; there go the Manolos. Th e n e x t stop will be a

podiatrist, to look at padding and insoles, and – particularly in the case of Morton’s neuroma – to provide better weight distribution across the foot. Finally, surgery may be required. In the case of bunions, you may experience pain on the bunion or the ball of your foot even after switching to wider shoes. So, will surgery be painful, too? “We use a light general anaesthetic, with a nerve block for 24 hours,” says Dr Blackney. “So the pain should be pretty mild after that. You’ll be able to resume light office work within two to three weeks, and all of your day to day activities such as driving, shopping and housework after four weeks.” For higher-impact movement such as running, you’ll need to wait six to eight weeks, but after 12 weeks you’ll be ready for a comfortable shopping spree – to buy a new wardrobe of (normal width!) shoes. eL

For more information, contact The Park Clinic on +613 9417 0433 or visit www.theparkclinic.com.au.

HEALTH & FITNESS GUIDE 2011

When the

Finding your favourite shoes ever more painful? For sufferers of foot conditions like bunions – around 30 percent of over-30s – pain can put the brakes on an active lifestyle.

FITNESS

Walk this Way A resolution to finally get fit, lose the baby weight or run that half-marathon means one thing for certain: exercise, and more of it. But if your posture is consistently off while you work out, you may actually be doing more harm than good. Everything from digestion to your immune system can be affected.” A neutral anatomical position is the goal, but it may be hard to achieve just by looking in the mirror. A trained professional can help you get it right before you get injured, so talk to a chiropractor, physical therapist or knowledgeable trainer.

Knee By Karen Gould Watching the parade of runners along East Coast Park, it won’t take you long to spot a telltale strapped knee. (Come to think of it, that might make a good drinking game.) “Running is a vigorous sport, with repetitive movement and much stress through the knees,” explains Dr David Paul Bell of Island Orthopedic Group. “The risk goes up even more if you’re poorly conditioned, or overtraining.” Injuries like runner’s knee (chondromalacia patella) and iliotibial band syndrome are commonly seen in clinics like Dr Bell’s. Here are his top tips for avoiding and treating them. 100

“One-sided sports such as golf and tennis in particular can cause problems,” says Dr Kieu. “Make sure you do some kind of weight training to balance the other side.”

Call Light Chiropractic at 6336 4063 or visit www.lightchiropractic.com.

How to Protect Your Knees 1 Run on an even, firm surface to reduce 2 3 4

knee stress. Even expensive trainers get worn out; replace your running shoes frequently. Run regularly and make only gradual increases to running distance or intensity. Leave diagnosis of running problems to a doctor with a background in sports physiology, not the guy in the shoe shop. Proper diagnosis will involve taking a history, a physical examination, and investigations such as x-rays and gait testing. Follow up with treatment, such as orthotics and physiotherapy, to help you fully recover.

Call Island Orthopedic Group on 6397 6966 or visit www.iog.com.sg.

“Depending on the severity of poor posture, it can put a substantial amount of physical stress on our bodies, and exercising can exaggerate that posture further,” says Dr Theo D. Kieu of Light Chiropractic. “Pulling of the spinal cord stresses your nervous system, which controls your entire body.

FITNESS

Triathlon-ready in Three Months When Australian Joanne Pizel fell pregnant with her second child, she was debilitated with pubic symphysis, a misaligned pelvis. “It gave me an insight into what it is like to live with chronic pain,” she says.

“The pain did not go away after the delivery, and a series of tests showed degenerated spinal discs and terrible misalignment caused by poor back muscles and a weak core. Seeing that made me determined to do what I could to get my body back functioning as it should. “Nelson from the Functional Training Institute (6336 0422; www.fti-lwz.com) came highly recommended because of his history of success with ‘problem’ clients. Within a short few short weeks, I noticed a significant improvement in my condition and within a few months I was pain-free. “I continued with the training, even after I fell pregnant with my third child two years later. I could not believe how much better that pregnancy was. I had no pain whatsoever. I was still doing trips to the zoo and running after my two active boys days before I delivered. “Another nice benefit was that my body bounced back remarkably quickly. I was back in my regular jeans in 10 days and back at the gym three weeks after the birth. I even managed to complete a triathlon in Bintan when my baby was just three months old!”

Sleek And Sexy Arms

Try these two moves from FITNESS FACTORY three times a week for slim, shapely arms. Triceps Chair-dips:

Biceps Hammer Curl:

Sit on the very edge of the chair. Place your hands either side of your hips and grip the edge of the seat. Keeping your back straight, use your arms to lift your body off the seat. Keep your heels on the ground and slowly bend your arms, lowering your bottom towards the floor until your elbows are at 90 degrees. Then extend your arms and return to the starting position without locking your elbows. Try to do this 12 times in a set, and repeat each set three times.

In a standing position, hold a dumbbell in each hand with your palms towards your thighs. Keep your legs about shoulder-width apart. Slowly curl the dumbbells up until your elbows are at 90 degrees. Then extend your arms back to the original position. Keep your back and head straight and perform the motion smoothly.

To engage a professional trainer at g your feet Fitness Factory call 6535 0851 Top tip: Make it harder by movin r legs are straight or visit www.fitnessfactory.com.sg. further away from the chair so you 102

HEALTH & FITNESS GUIDE 2011

Train, don’t By Karen Gould

or some of us, a more active lifestyle can mean frequent injuries such as niggling muscle strains. So just how do you know when that twinge of pain is something more serious? “A pulled muscle needs to be carefully diagnosed, as most of such ‘pulls’ affect more than just one muscle,” says Dr Low Wye Mun of the Sports Medicine Clinic. “Based on that assessment, we need to review the type of shoes used, training practices and future training or competition goals.”

Dr Low’s No-strain Low-down Want to keep fit, and stay out of the doctor’s office? Follow these three tips: Regularly stretch all muscles 1 and tendons that are used in your sport. Practice careful progression 2 of training. Keen to start interval training or track training? Fine, but the key is adaptation – give your body time to adjust to new performance demands. Take strong muscle and 3 joint pain seriously. After assessment by a professional, follow their advice to manage the inflammation caused by your injury. That doesn’t have to mean stopping exercise, but it may mean taking some medication, re-assessing your shoes and reviewing your training programme. For more, contact the Sports Medicine Clinic at Pacific Healthcare on 6883 6957 or go to www.pachealthholdings.com.

FITNESS

Not only are team sports a good way to get fit, they can also be a great way to make friends. Here are 13 ways to get involved.

Th e S i n g a p o r e F l a g Fo o t b a l l A s s o c i a t i o n (www.singaporeflagfootball.com) doesn’t have the numbers or funds to own all the padding and paraphernalia required to play American football. Instead, its loyal members play flag football, where instead of tackling, you take another player’s flag. It’s free to play and the group meets at 9am every Saturday on Beach Road next to the Parkview Square building; they often go on to have a team barbecue afterwards. Tom Bradys: Sadly, there isn’t a big enough talent pool in Singapore or in nearby countries where you can compete in the full version of the game. 104

So you like running and bouncing a ball, but have an aversion to wood-floored courts and hoops. We have some good news: Aussie Rules is alive and well in Singapore. Women’s team the Singapore Cats (www.singaporeaussierules. blogspot.com) is always on the lookout for both male and female rookies. Buddy Franklins: The Singapore Australian Football Club (www.singaporewombats.com), known locally as The Wombats have both junior and senior teams. They’re part of an Asian Tournament that travels to play in China, Hong Kong, Indonesia, Japan, Malaysia and the Philippines. To join you must be a member of the Australian & New Zealand Association (ANZA), which costs $130 a year per family. Team membership fees are an additional $220 a year.

k | Dream stime.co

HEALTH & FITNESS GUIDE

Baseball is very popular in Singapore. Friendly amateur club the Typhoons (9879 3446; www.baseball. sg) has two teams that practise at the weekend at various locations. Membership costs $250 a year, and that includes a jersey and a cap. Derek Jeters: If you’re a big hitter or a fast bowler, seek out the Singapore Baseball and Softball Association (6345 2526, www.sbsa.org.sg). It runs the island’s most advanced league and can help you organise tryouts for the best teams.

Whatever your dunking proficiency, get in touch with BBAXN, the Amateur Indoor Basketball League (6325 9388; www.bbaxn.com). It keeps updated lists of teams looking for both male and female players, from beginners to advanced levels, and for juniors too. Kobe Bryants: Contact the Basketball Association of Singapore (6743 8425; www.bas.org.sg) which can put you in touch with a league team.

In 1819, when Raffles claimed Singapore for the British, he also set up a wicket and crease. Thirty years later, the island had its first sports team, the Singapore Cricket Club (6338 9271; www.scc.org.sg). Because this is a social club with various sporting teams of different abilities and a club house right in the CBD, its sports membership will set you back $1,500 a year. Another option is Ceylon Sports Club in Balestier, which charges an annual fee of $190 and has a women’s team too. Virender Sehwags: The Singapore Cricket Association (6348 6566; www.singaporecricket.org) runs four competitive league divisions and will help find the right team for your level.

In Singapore, this is not for the faint-hearted. Heavy traffic and drivers who are seemingly oblivious to road markings make cycling pretty dangerous, so most clubs meet in the early hours. If you’re a member of ANZA, you can join the ANZA Cycling club (www.anzacycling.co), which meets at 6am most days. Lance Armstrongs: Pedallers used to the peloton should seek out Snail Queen’s Joyriders (www.joyriders.sg). This welcoming bunch holds training sessions at 5am every day, except for Mondays.

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HEALTH & FITNESS GUIDE

If you enjoy climbing into a long narrow boat with 21 other oarsmen, then Singapore’s the place to be. The Singapore Dragon Boat Association (www.sdba.org.sg) hosts an annual festival where corporate and local rowing teams compete. The Singapore Paddle Club (www.singaporepaddleclub. com) regularly hosts rookie tasters and training sessions for beginners.

The world’s favourite game is also Singapore’s most popular sport. The ESPZEN (www.espzen.com) website lists both 11-a-side and Indoor Futsal (five-a-side) teams looking for players of all levels. Cristiano Ronaldos: Contact Singapore’s professional league, the S. League (6348 3477; www.sleague.com) to find out about trials for the top island clubs.

This little island has 22 golf courses, and 21 of those are 18 holes. One of the most popular courses for casual players is Keppel Club (www. keppelclub.com.sg), where you can book teeoffs online without being a member. For a full list of courses and to find buddies, contact the Singapore Golf Association (6755 5976; www.sga.org.sg). Rory McIlroys: The island’s most prestigious course hosts the Barclays Singapore Open, where the world’s finest players tee off. Membership at Sentosa Golf Club (6275 0090; www.sentosagolf. com) can set you back as much as $265,000.

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Both field hockey and ice hockey are played here but the former is much more popular – probably because ice lakes form in Singapore only every 20,000 years or so. Tornados Hockey Club (www.tornadoshockey.org.sg) has three men’s teams and two women’s teams, of varying levels of competence, which practise on Wednesday nights at Hockey Village. Skaters with sticks can contact the National Ice Hockey League (6276 0364; nihl.org.sg). Field masters: Contact the Singapore Hockey Federation (6479 3466, www.singaporehockey.org), which runs the competitive men’s and women’s leagues.

With over 300 squads to choose from, it’s easy to find a netball team in Singapore that’s right for you. Bedok Kings (www.bedokkings.com) has seven teams, five women and two mixed, which play at all levels of ability, from beginner to highly competitive. One-step masters: To find out about trials with the league teams, contact Netball Singapore (6346 5063; www.netball.org.sg).

With so many British, French, Australian and Kiwi expats in Singapore, it’s not surprising there’s a lively rugby community here. The Wanderers RFC (9008 5569; www.wanderersrfc.com) has four teams ranging from highly competitive to the “odds and sods”. Membership costs $400 a year. Richie McCaws: There are three rugby leagues for men and one for women; to find out more about joining a team at this level, contact Rugby Singapore (6467 4038; www.singaporerugby.com).

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HEALTH & FITNESS GUIDE

Most social clubs and many condos have tennis courts, so finding somewhere to play is not difficult. But if you’re looking for a partner, check out the Tennis Friendz Network (tfntennis.com), a forum that lists buddies to play with, equipment to buy and tournaments to enter. For a game and a natter, drop in on one of the British Association’s (www.britishassociation.org. sg) ladies’ tennis sessions, held every Friday morning at the British Club. Rafael Nadals: Acers should get in touch with the Singapore Tennis Association (www.singtennis.org. sg) to find out about coaching and selection. eL

FITNESS

Here are four sports you’ve might never have heard of – give them a go! Speed Stacking

What is it? You may already have been memerised by YouTube videos of kids, in a blur of hands, speedily stacking cups. It’s the sport for the unsporty, and it’s taking off in schools and community clubs across the island. Believe it or not, there’s more to cup stacking than, er, stacking cups. There are four different events to compete in; 3-3-3, Cycle Stack, Doubles and Relay. The official World Sport Stacking Association (yes, there is one) has announced a match in Singapore on 4 December for all those who want to try their hands. We can’t promise fame and fortune, but once you’ve got the hang of it, it’s a great little party trick to impress friends with. Plus, it’s a positive way to keep kids quiet for hours on end. Where can you do it? For coaching and to buy a starter set with cups, timer and mat ($110) visit www.speedstackssg.com.

Pétanque

What is it? This French sport requires six metal balls and a piglet – no, not Winnie-the-Pooh’s best friend, but a wooden ball called a cochonnet, which literally translates to piglet. The aim of the game is to throw your balls as near to the piglet as you can. It can be played by just two people (singles) or by two teams of two players (doubles), or even in triples. And it’s not just for pensioners; take a set down to Siloso beach on a Sunday and spark off a new craze. Where can you do it? Pay the $24 annual membership fee to join Sports Boules (9824 4239; www.sportsboules.org.sg) and you can take your pick from over 50 courts island-wide. It costs $1 to hire a court for two hours. Away you throw!

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HEALTH & FITNESS GUIDE

Bossaball

What is it? Cross volleyball with soccer, imagine playing it on a pitch made from a bouncy castle – then add two trampolines. It may sound odd, but that’s Bossaball. Teams of from three to five adult players bounce their way through the game on a giant, inflatable volleyball court, hitting and kicking a ball onto their opponent’s side of the net. The front player on each team literally is restricted to a trampoline for the entire game, but can win extra points if he or she scores. It’s played to a samba beat, and some competitions even line up a DJ to spin tunes for the players to jump to. Where can you do it? Grab as many mates as you can to book a court for four hours; it costs $600 at Bossaball Singapore (6100 6292; www.bossaball.com.sg).

Paramotoring

Ever since survival guru Bear Grylls soared over Everest in 2007 in a supercharged paramotor, a growing number of people have been trying to fly on a wing and a chair. Paramotoring combines paragliding (parachuting off things) with a motorised propellor that’s strapped to your back. According to Grylls: “They’re relatively easy to learn to fly,” and offer a stunning, bird’s eye view of the landscape. Once dismantled, they can be easily stored in the boot of a car, so you can search out dramatic spots to swoop over. Where can you do it? Spending three to five days learning how to take off, land and control the motor in flight with Skyads (9127 5969; www.skyads.info) costs $1200. They provide all the equipment and the course includes a tandem flight with an instructor. At the end of the five days you’ll have a licence to fly. eL

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FITNESS

What would you do if attacked? Scream, punch, kick like hell? During a self-defence class based on the principles of Kapap, MONICA PITRELLI learned that our first reactions are often not the best ones.

ever have I felt like such a weakling as in the presence of 21-yearold Qin Yunquan. I’m bigger and older – in the law of the jungle, doesn’t that mean I can take her? Again and again, she plants my face into the mat, at times with one finger. One finger – oh, the power of pressure points. As the chief ladies’ self-defence instructor at Kapap Academy Singapore, Yunquan teaches women a unique style of selfdefence that doesn’t depend on size or strength. Instead, Kapap uses balance,

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momentum and body weight. It was originally developed in the 1940s, created for the Israeli Special Forces by elite commandos in Israel’s top strike and counter-terrorism units. Chief instructor Teo Tew Chye says that natural responses, such as punching, kicking and pulling away, rarely work against a physically dominant opponent. But Kapap can change that after only a few hours of instruction. It teaches you how to respond to real-world situations – being grabbed from behind,

HEALTH & FITNESS GUIDE 2011

HEALTH & FITNESS GUIDE

pinned to the ground or held at knifepoint – without relying on your fists. I learned the “God Bless You” technique the hard way. By pushing the forehead back, you cause the neck to be painfully bent backwards; the attacker (me, in this case) then falls flat onto her back. This method’s effectiveness relies on momentum and pain, rather than strength, with the ground inflicting the crushing blow. “Women always try to kick at the groin, but why aim for

such a small target? A simple knee to the thigh is easier and extremely painful,” says Chye, before delivering a baby blow that knocks me to my knees. He pulls me up, and says that an even easier method is simply to press two fingers into the pressure point above the collarbone. Down I go again. “Just think what I could do with a ballpoint pen.” Am I am glutton for punishment or a dedicated journalist? Both, I think. But Kapap isn’t all physical. Chye, who is also a psychologist,

says prevention is an integral part of the class work, from learning to sense predators to de-escalating heated situations. One piece of advice for expat travellers – don’t attract unnecessary attention by carrying a designer bag, even if it’s fake. “We are about empowering ordinary people, not training MMA fighters or soldiers,” says Chye. “We take Kapap very seriously, because one day a student may have to use it to save her life.” eL

How to Defend Against a Hair Pull Attacks against women often involve grabbing the hair. If this should happen to you, here is how to break out of the grip, as demonstrated by Yunquan and Monica.

1 An attacker grabs you by the hair. Don’t punch or claw the attacker, as this isn’t likely to cause her to release your hair.

Place one hand on top of the attacker’s hand,

2 while grabbing her elbow with your free hand. Torque the elbow upwards.

3 Release your grip on the attacker’s hand that is

grabbing your hair. Place your ring finger on the attacker’s philtrum (the space between the nose and mouth), as this is a pressure point. Push against the philtrum at a 45-degree downward angle. The attacker’s neck will bend backwards. Continue pushing the philtrum down at a

4 steeper angle, and the attacker will fall flat on her back. Now run!

ring two free Singapore is offe p Executives Kapap Academy p Ladies and Kapa tly) – to the workshops – Kapa en qu fre l e who trave (designed for thos o sign up for of Expat Living wh 07 or email first 20 readers 26 18 96 Yunquan at each class. Call gmail.com. p@ pa .ka n3 yunqua

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IMPORTANT NUMBERS Emergency • Ambulance Service 995 • Ambulance Service (non-emergency) 1777 • Civil Ambulance 6333 3000 • Fire 995 • Green Crescent Ambulance Service 6788 8911 • Police 999 • Police Hotline 1800 353 0000 • Traffic Police 6547 1818 • 24-hr Emergency Road Service 6748 9911 • 24-hr Sewerage Services 1800 282 4336 • 24-hr Water (Pipes) Services 1800 284 6600

Hospitals Public: • KK Women & Children’s • National University (NUH) • Singapore General (SGH) Private: • East Shore • Gleneagles • Mt Alvernia • Mt Elizabeth • Raffles Hospital • Thomson Medical Centre

6293 4044 6772 5000 6222 3322 6340 8666 6473 2222 6347 6210 6737 2666 6311 1555 6350 8812

Churches • Danish Seaman's • International Baptist • St Andrew’s Cathedral (Anglican) • St Bernadette (Catholic) • St George’s (Anglican) • St Ignatius (Catholic)

6274 6344 6466 4911 6337 6104 6737 3529 6473 2877 6466 3225

• German Business Assoc. (GBA) • Irish Business Association • Italian Chamber of Commerce • Japanese Chamber of Commerce • New Zealand Chamber of Commerce • Portuguese Business Representative • Spanish Business Representative • Swedish Business Association • Swiss Business Association

6235 3733 6534 5100 6223 0356 6221 0541 6235 7119 6334 1231 6224 2707 6423 0610 6415 3812

Taxis • Comfort & City Cab • Comfort & City Cab Limo Cab Service • SMRT Taxis • Silver Cab • Singapore Explorer

6552 2828 6555 8888 6363 6888 6339 6833 6542 4369 6545 2123 6377 6311

Volunteer Organisations • Business Coalition on Aids • Dover Park Hospice • Green Volunteer Network • Kids’ Nature Society • National Volunteer Centre

6251 7020 6287 5355

Charity & Donation Outlets • East Coast Care Centre • Salvation Army • New2U Thrift Shop

6241 8539 6555 0188 6837 0611

Flight Enquiries • Changi Airport • Departures & Arrivals • Seletar Airport

6542 1122 1800 542 4422 6481 0017

Entertainment 6552 1111

Transportation • Bintan Resort Ferries • Tanah Merah Ferry Terminal • Harbour Front Info Services

• Riding for the Disabled (RDA) • SPCA

6737 5451 6355 8200 6337 6062 6741 2036 6325 0955

• SISTIC • Ticket Charge • The Esplanade Theatres

6348 5555 6296 2929 6828 8222

Help Lines & Support Groups • Alcoholics Anonymous 6475 0890 • Anti-Narcotics Association 1800 733 4444 • AWARE 6779 7137 • Drug & Poison Information Centre 6423 9119 • New Mothers Support Group (NMSG) www.nmsg-singapore.com • Samaritans of Singapore 6221 2122 • SOS Hotline 1 800 221 4444

Property • Expat Realtor • Property Guru

6255 1027 www.expatrealtor.net www.propertyguru.com.sg

Postal Enquiries • SingPost Customer Service

1605

Associations & Organisations • Africa Society 9677 1042 • American Assoc. of Singapore 6738 0371 • American Women’s Assoc. 6733 6170 • Amitabha Buddhist Centre 6745 8547 • ANZA 6733 1215 • British Association 6339 8229 • Canadian Association 6734 5954 • Career Resource Centre (CRCE) 6733 4257 • Consumer Associations (CASE) 6463 1811 • French Association www.afsingapour.com • German Association 6467 8802 • PrimeTime Business & Professional Women’s Assoc. 6234 0973 • Protea Group of South Africa 6465 6908 • SACAC Counselling 6733 9249 • Scandinavian Women’s Assoc. 6468 0568 • Singapore Oilwomen's Club 6365 2096 • Spanish Speaking Women’s Assoc. 6254 7843 • St Patrick’s Society 6466 6758 • Swiss Association www.swiss-sg.org • Friends of the Museum 6337 3685

Business & Trade • AmCham • Association of Dutch Businessmen • AustCham • Belgium & Luxembourg Business Association • BritCham • CanCham • Danish Business Association • EuroCham • Finnish Business Council • French Business Assoc. (FBA)

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6235 0077 6263 4600 6738 7917 6324 4271 6222 3552 6622 5485 6318 3557 6532 5746 6322 2451 6895 8188

Websites Entertainment • www.eventshub.sg - Information on cultural and entertainment events • www.sistic.com.sg or www.ticketcharge.com.sg - Online bookings for events • www.gv.com.sg or www.cathay.com.sg - Online movie bookings Food & Groceries • www.coldstorage.com.sg • www.e-mart.com.sg • www.fairprice.com.sg • www.theorganicgrocer.com.sg Information • www.angloinfo.com - Online information and free interaction • www.can.com.sg - Local search engine • www.expatliving.sg - Online magazine, years of useful archive material, facts about the magazine, unique content • www.expatrealtor.net - Properties for sale and rent - previously Expat Rentals • www.google.com.sg - Singapore-specific search engine portal • www.hardwarezone.com.sg - Up-to-date computer prices in Singapore • www.gov.sg - For official matters pertaining to the government • www.primetime.org.sg - Meeting the networking needs of professional women • www.sg - An extensive site about Singapore services and what’s available • www.singaporefairs.com - Forthcoming fairs and bazaars • www.singapore-forum.com - A useful expat message board • www.singpost.com - Have you got the right postcode for your mail? • www.singtel.com - Directory of phone numbers and addresses • www.stb.com.sg - The Singapore Tourism Board • www.singaporeair.com - Flight information on SIA and Silk Air

HEALTH & FITNESS GUIDE 2011

Advertiser List A Company For Women Aesthete Smilestudio Andrea’s Digestive, Colon, Liver And Gallblader Clinic Ang Skin & Hair Clinic Brennan Energy Healing Body With Soul Total Healthcare Network Business Coalition on Aids Singapore Central Pilates Centre for Ear Nose Throat Allergy & Snoring Smile Focus Ear Nose & Throat Centre CC Lau Eileen Tan Skin Laser & Hair Transplant Clinic Fitness Factory Focus Pilates Four Seasons Organic Market Functional Training Institute GPA Dental Group Henner GynaeMD Women’s & Rejuvenation Clinic Health & Fertility Centre for Women Healthway Medical Group Innate IYAC Aesthetic & Anti-Aging Clinic KM Seng’s OG Practice Robertsons,Choo,Oehlers,Lee & Lye Dental Surgeons (RCOLL) Light Chiropractic Mount Elizabeth Orthodontic Clinic Netturul Resources Neuro Spine and Pain Center Singapore Nutramed Clinic Osteopathic Treatment Centre Dernatology, Lasers + Aesthetics Pacific Healthcare Dental Pacific Healthcare Specialist Centre Age Management

Legend: (*) IFC - Inside Front Cover

33 52 11 69 87 6&7 88 33 83 65 35 67 101 93 62 105 59 21

Pacific Healthcare Specialist Centre Dr Law Wai Seng 41 Pacific Sleep Centre OBC Pacific Implantable Lens Centre 75 Sports Medicine Clinic 109 SportsMed Central 27 Parkway Cancer Centre 19 The Expatriate Cancer Support Group 29 Singapore Sports & Orthopaedic Clinic 33 Singapore Vein Centre 5 Siow Neurology Headache & Pain Centre 27 Sky Pilates Singapore 97 Smile Inc. Dental Surgeons IBC The Breast Surgery Centre 25 The Cosmetic Surgery Clinic 79 The Counselling Place 33 The Park Clinic 99 The Vein Clinic IFC Uplift Pilates 87 Women & Fetal Centre 44

36 39 31 3 1 43 61 101 55 103 14 85 25 81 57 77

IBC - Inside Back Cover

OBC - Outside Back Cover

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HEALTH & FITNESS GUIDE 2011