Sleep is very important in the conduct of our daily lives. Without it, energy lost will not be replenished and it can translate to lower productivity and changed mood. We do not like this therefore we should do our best to give ourselves the rest we deserve. If you have troubles sleeping, there are different things that you can consider.

For example, when sleeping, forget about television or mobile phone so it can be conducive. If it is not enough, you can drink milk or take a hot shower. We do things to sleep comfortably but sometimes our attempts become futile because of different factors surrounding us. We should not stop. We have to continuously explore and eventually discover things that can lead us to a fine slumber.

In this case, have you tried sleeping without underwear? This is not a good idea for many Singaporeans but you have to believe when experts say that wearing such during sleep is actually bad for your health. D. Alyssa Dweck, a gynaecologist said that wearing underwear or pants in bed can actually increase the person’s risk of infection.

Going to sleep without underwear is bold but it has scientific evidence that it can do good to your health. If the groin is always covered (by fabric), it encouraged moisture. You have to know that moisture is the perfect breeding ground for yeast and bacteria.

If you cannot do it without underwear but you are worried about the moisture, choose a specific fabric. You have to look absorbent or moisture-wicking fabrics. If you cannot find one, it is time to look for “granny panties”. These panties are loose.

For men, Dr. Brian Steixner of the Jersey Urology Group also said that wearing underwear can lead to fertility problems. Men should have the right temperature to optimize sperm production and wearing underwear does not encourage optimization of sperm.

Same with women, if men do not approve of not wearing underwear at night, they should at least choose loose-fitting briefs to give the private area space and a little bit of air to keep away from moisture.

You have to know that letting all body parts – including private ones air dry can be helpful. It is also hygienic. The good thing is that there are many fabrics in the market if you are not comfortable of not wearing anything. Choose fabrics that are good for your private areas and think of the moisture and infection when choosing.

When you are beyond the age of 35 and are pregnant, you’re considered to be of advanced maternity age. As you age, the amount of egg cells you produce lowers and the produced eggs are no longer as healthy as you were in your 20s.

Gynaecologists in Singapore use the age of 35 as a key point in determining whether you need advanced medical care due to higher pregnancy risk. Although not all women above the age of 35 have complicated pregnancies, obstetricians and gynaecologists remain on alert throughout your maternity just in case.

Fraternal Twins

When you get pregnant at a more mature age, there’s an increased chance of giving birth to fraternal twins. In addition to your age, the number of pregnancies you have had also plays a major role. If you become pregnant in your late 30s and have four or more pregnancies prior to the current pregnancy, you are three times more likely to have fraternal twins.

Down Syndrome

Another pregnancy risk that’s notable to mature expectant moms is Down Syndrome. This condition is due to chromosome defect, which is thought to be associated with aging egg cells. By the age of 40, one in 100 women is at risk of giving birth to a child with Down Syndrome. Above the age of 40, the chance of your unborn of developing the condition increases exponentially. It is good to visit http://www.thomsonmedical.com/thomson-womens-clinics-2/ in Singapore to check the health of the baby before continuing with the pregnancy. By the time you reach 49 and are pregnant, your risk increases at around eight percent or one in every 12 women. Your gynaecologist may request for a chronic virus sampling (CVS) or an amniocentesis to check the possibilities of Down Syndrome in your fetus.

Hypertensive Complications

An increased blood pressure can cause complications during pregnancy. If you are 35 or older, you are likely to have higher possibility of developing pre-pregnancy hypertension. High blood pressure can be a cause of premature delivery, which also means that older women are likely to deliver premature or underweight babies. Your gynae is fully aware of this risk and should provide the necessary care to avoid and treat hypertensive complications.

Stillbirth

This is another pregnancy problem associated with advanced maternal age, which usually happens after the 20th week of pregnancy. Expectant moms after the age of 40 are more than twice as likely to have stillborn babies. Although stillbirth is not as common in both young and mature pregnancy, death of child during pregnancy is still possible.

Maternal Death

Lastly, as women get older, there’s higher risk of maternal death during pregnancy and delivery. According to research, women aging 35 and older are three times as likely to die due to complications caused by pregnancy and labour compared to young moms. However, like stillbirth, maternal death is not very common at any age.

Lowering Risks of Pregnancy Complications

Taking good care of yourself is the best you can do to ensure the safety of your unborn child. Pay attention to these basics, and you will guarantee the health of your baby regardless of your age.

• Seek Pre-Conception Appointment
Talk to your doctor about your overall health and any necessary lifestyle changes to improve your chances of healthy pregnancy. If you have any concerns about fertility and pregnancy, this is the time to discuss them with your gynae. Ask about how to increase the odds of conception—and the treatment options if experiencing troubles with getting pregnant.

• Have Regular Prenatal Check-Ups
Regular hospital visits help your ob-gynae to monitor your and your baby’s health. If you’re experiencing unusual symptoms or have any concerns about your condition, mention it to your gynae. Talking to your healthcare provider will give you peace of mind and make it easier for your doctor to ensure optimum health of both you and your baby.

• Take Prenatal Multivitamins
Most prenatal multivitamin supplements contain more folic acid than you’ll typically find in standard supplements. It is important to have adequate amount of folic acid in the body during the early stages of pregnancy to greatly reduce the baby’s risk of developing neural tube defects. Ideally, your healthcare provider will ask you to start taking your vitamins one month before conceiving. Once your pregnancy is confirmed, your gynaecologist will likely increase your dosage to 600 micrograms from 400 micrograms.

• Stay Active
You don’t have to run a marathon to keep a healthy weight, but simple physical activities are required to boost your energy and improve overall health. Activities like morning walks help ease or even prevent discomfort brought by advanced-age pregnancy. Just make sure to get your ob-gynae’s approval before proceeding with an exercise program.

• Say No to Any Form of Alcohol
Do not drink while you are pregnant. Any alcohol you take reaches your baby through your bloodstream, and your unborn can end up with higher alcohol level that you are. Regardless of how little you take, you increase the chances of having low-birthweight baby and the risk of your baby to develop problems with speech, learning, attention span and language.

• Consider Testing For Chromosomal Abnormalities
Discuss with your gynaecology expert about prenatal testing for chromosomal abnormalities. This test examines your fetal DNA to determine whether your child is at risk of certain chromosomal abnormalities. However, this test can carry a slight risk of miscarriage. Your gynae should be able to explain to you more about this test and help you get through it safely if you consider having one.

Pregnancy risks differ from woman to woman. Although age is a significant factor, the mother’s overall health status is still the biggest contributor that can increase or decrease the odds of developing unfavourable issues during pregnancy. To ensure your and your unborn child’s health, talk to gynaecology specialist prior to pregnancy.

To you, sleep is elusive not love. About half of Singaporeans struggle to get some sleep every day. We all know the importance of good sleep for better health, mood and productivity. If you are the type that struggles going to sleep, everything is done from hot milk, warm bath, counting sheep and many more. These things are meant to help you drift and eventually bring you to slumber but unfortunately, these tactics are passé.

You are not alone and you should not fret. According to Great British Sleep Survey, women suffer lack of sleep three times than men. Experts highly recommend that adults sleep for about 7-8 hours every night. Sometimes this is not the case. In fact, many people have sleeping pills prescription.

You already know how lack of sleep affects your health from decreased cognitive function to reduced concentration and attention. It is time that you employ some tactics to help you get through the night:

• Easy on the caffeine: If coffee is already deeply rooted in your system, it is time that you go easy on them. You should know that caffeine has an impact on reducing your sleep quality. Research said that it will take ten hours for the body to completely remove the caffeine. Instead of drinking coffee, why not drink more water, fruit juices or teas? That’ll do well for your body.

 

• Workout: There was a study conducted by the Northwestern University last 2010 revealing that people who exercised regularly testified that the quality of their sleep improved. Exercise is the most effective way to reduce stress thereby enabling you to sleep deeply. 20 to 30 minutes of exercise every week can make a difference.

• Stick to your schedule: Whether it is the weekend or weekdays, you should stick with the same sleeping schedule. It is important that you keep your body clock on time. This is your natural way of promoting sleep. If you want nap, limit it to at least twenty minutes.

 

• Eat right: There are particular foods that can promote good sleep. You can consider chicken, tofu, cheese, nuts, eggs and milk as it can release melatonin and serotonin in your system.

 

• Stop trying: Sometimes, it is good to stop trying and let nature takes its course. Overly trying will put stress to the body. The important thing here is to let take come and not constantly chase after it. You can however commit to doing small actions everyday so sleep will come.

Hopefully the tips mentioned above can help you drift and eventually go to slumber. Share it to other friends who are suffering from the same dilemma too.

So your New Year’s resolution is to start eating healthier. Yay! But let’s be real here, changing your eating habits to a healthier one can be quite challenging. Never fear though, since we’re determined to help you make 2016 a year that you stick with your resolution. Here, we’ve listed down some of the easy ways on how to commit to your healthy eating resolution while still having fun along the way.

1. Choose a healthy eating method that’s enjoyable, sustainable and fits your lifestyle.

I just can’t stress this enough: The reason why most diet plans fail is because they aren’t sustainable and enjoyable. When we try quick dieting fixes like juice cleanses or eating cabbage soup all day long, we only end up feeling deprived, tired and hungrier, and this is what leads us back to the unhealthy eating habits we’re trying to fix.

So how can you avoid this trap? Simply find a healthy eating method that’s sustainable and fits your lifestyle. For some, it may mean following a dietary framework like Paleo diet. For others, it may mean skipping the diet label and eating real food. Remember that there’s no such thing as a one-size-fits-all diet, and different methods work for different people. Just make sure that whatever method you use is one that you’ll enjoy and be able to maintain over time.

2. Identify the reason why you need to change your eating habits.

Changing eating habits can be difficult, but you’ll be able to get over that hurdle by identifying the reason why you feel like you need to change your eating habits. Is it to have clearer skin? More self-confidence? More energy? Whatever your reason is, write it down in a piece of paper and look back to it when you feel like giving up on your resolution.

3. Educate yourself about the right foods to eat and eating habits to practise.

When we understand how food impacts every aspect of our life, making healthy food choices will be a lot easier for us. To properly educate yourself about such matters, simply check out books like Salt Sugar Fat and Grain Brain. Watching documentaries like GMO OMG and Food Matters is also great way to learn about food. If possible, consulting a fitness expert in Singapore is also a great way to get all the information you need and educate yourself.

4. Plan out each of your meals.

Meal planning is another excellent way of setting your healthy eating resolution up for success. Set aside an hour or two each week to plan your meals, your grocery shopping list and your food preparations techniques. When you invest enough money and time into this plan, you’re much more likely to stick and be successful with it.

5. Cook enough dinner so you’ll have leftovers for lunch.

This trick goes hand-in-hand with the meal planning strategy. When planning out your dinner meals for the week, make sure that you stick with recipes that’ll create enough leftovers for lunch the following day. By doing this, you’ll be able to stick with your resolution and save some time in the kitchen as well.

6. Get rid of junk foods.

A sure way for you to stick with your healthy eating resolution is to make your environment work for you, not against you. This simply means getting rid of all the junk food that’ll tempt and derail your good intentions in your house. Seeing and eating no junk means better chances of sticking with your New Year’s resolution after all.

7. Find and eat healthy foods that you actually love.

Eating healthy doesn’t really mean eating salad all day long. Sticking with your healthy resolution can actually be done in a more delicious way. Do this by focusing on foods that you actually enjoy, such as brown rice tortilla pizzas, chocolate banana ice cream, and avocado toast with poached egg.

8. Get your family’s and friends’ support for your resolution.

Sticking with this kind of resolution becomes a lot easier when you have the support of your family and friends, so try inviting them to join you on your journey to eating healthy. You can share your recipes with one another, take turns on making meals for each other, organize a crock pot party, and conduct weekly check-ins to hold each other accountable for their resolution.

Sure, changing your eating habits into a healthier one will be challenging, but by following these tips in mind, you’ll surely be able to stick with your healthy eating resolution throughout the whole year.

The haze in Singapore has been a concern of its citizens for months now. The government is exhausting every way possible to help alleviate and even eliminate the haze hanging above the city.

It’s been a serious cause of concern for the citizens especially because it’s been reported to have adverse health effects. The fine floating particles in the haze can be inhaled by people and can be trapped in the respiratory system.

Rather than simply tapping our fingers while waiting for the problem to be solved, we should do basic health precautions to stay in good health despite the poor air condition.

Little Adjustments

• The particles in the haze can be easily trapped in the filters of your air-conditioning unit so be sure to constantly clean and change the air filters.
• Restrain yourself from trimming and plucking the hairs inside your nostrils. This tip may sound a bit weird but nose hairs are actually important in keeping the air we inhale moist and clean. Trimming your nose hairs short can permit the entry of sooty air inside our lungs and the alveoli.

Necessary habit changes

• The body’s natural defenses prevent the entry of invading substances from entering our nasal passages however with the worsening of the haze, wearing a mask when we go out and even at home is becoming compulsory.
• If you are not in possession of a respiratory mask, you may use a wet rag as a quick but temporary solution.

In case the haze worsens

• There are instances when a simple surgical mask is not enough to protect us from the damaging haze. During these moments, an air purifying respirator seems like the best option you have. These masks cover half of the face and are designed to guarantee that the air you breathe is totally clean.
• Now a gas mask can be worn during a worst case scenario. You can purchase different filter options for the gas mask. There are filters for protection from a particular object and filters designed to trap about 99.5 percent of the particles floating in the air. However, wearing this mask is not comfortable. Breathing may prove to be difficult, and wearing it can get too hot and sweaty.