Migraine-Proof Your Home with These Tips

What makes migraine so difficult to treat is that each episode has a different set of triggers and symptoms, so the treatment has to be tailored to their specific needs. Along with medication and lifestyle changes, you can avoid triggers at home by making it migraine-proof with the following simple steps.

Make your bedroom safer. If you are not getting enough sleep you are more likely to have attacks. There might be some distractions in your bedroom that keep you from sleeping peacefully. These could be your computer, gadgets, a partner who snores, clutter, etc. Check your beddings, too. Use a quality mattress with the most comfortable pillows you can find.

Remove gadgets that produce blue light. Do not place your computer or television in your bedroom because these produce blue light and flickering lights that can trigger an attack.

Change your lighting. Switch to green lighting, dim incandescent bulbs or install dimmers for the lights if light is a trigger for your migraine. Just turning them off will not change anything and will only make it more difficult for your eyes to adjust to the brightness once you go out of your house.

Soundproof your home. It is easy to hear neighbors making a lot of noise if you live in an apartment in Singapore. You can eliminate noise outside by soundproofing your home. You should also place rugs on the floor and drape your windows to reduce noise from downstairs or from the traffic outside.

Follow a regular cleaning schedule. Even allergens can be triggers for migraines for some migraineurs, so make it a point to clean your home weekly by washing the windows, changing the beddings, and vacuuming the floor. Get your air conditioner serviced regularly, too. Installing an air cleaner and a dehumidifier might also help. You can also place microfiber encasements on your mattress and pillows.

Use fragrance-free products. They might be more difficult to find that popular brands, but they do exist. There are laundry detergents, cleaners, sprays and other home chemicals that are odor-free.

Remove items that cause stress. If you do not need it, then there is no reason to keep it. Your home should be a place where you can relax, not add more stress. These can be anything that might trigger migraines such as items with allergens and anything that eliminate strong smells.

Place plants in your home to improve air quality. Humidity and ventilation play a significant factor not just in preventing migraines but in your overall health and peace of mind. Along with a humidifier and air cleaner, you can place indoor plants to improve the air quality. However, you should pick plants that do not produce flowers or emit any strong odors.

What Causes Pain in the Back of the Knee?

The most common joint problems among the elderly in Singapore are in the knee and hip joints, but there are also those who suffer pain at the back of the knee. Are the causes for the pain and discomfort different from the factors that contribute to other types of joint pain?

Fatigue

Maybe you have been standing or sitting for hours, unable to stretch or move your legs properly. Sometimes forgetting to stretch before an exercise can also cause fatigue on the muscles and joints.

Hamstring Injury

This is common in people who do strenuous physical activities. The injury is usually found on the muscles in the back of the thigh but the pain can be felt almost throughout the leg.

ACL and PCL Injury

Another common injury among active people is the injury to the anterior cruciate ligament, a tissue that connects the bones in the knee joint. The first sign is a popping sound. It is considered a serious injury that can take months to fully heal. The posterior cruciate ligament has the same function as the ACL and injuries to this is usually the result of accidents.

Runner’s Knee

This is a term for the worn down cartilage in the knee joint. Without the protection, the bones can rub together and cause pain and swelling. This is usually felt as a dull pain in the back of the knee, limited movement, crackling, weakness, and even the giving out of the knee.

Leg Cramps

Even doing too much can cause pain in the back of the knee, too. Cramps are characterized by the tightness of the muscles or the sudden and painful spasms that can also be felt on the calves and knees. You can sometimes see this happen to athletes who need to be taken out of the game to recover. But cramps can also be caused by other conditions, so if this happens frequently, you should have it checked.

Osteoarthritis

Over time, the cartilage wears out because of use, but this process is faster in some people. the result is pain and inflammation in the joints, most commonly in the knees. There are many types of arthritis that can cause pain in the knees including autoimmune diseases like rheumatoid arthritis.

Meniscus Tears

If you hear a loud popping sound when you bent or moved, that could be a sign you have meniscus tears. It is also accompanied by loss od motion, weakness, swelling, or the locking up or giving out of the knee.

Baker’s Cyst

The cyst is the result of the buildup of fluid at the back of the knee. The cyst can be tiny and invisible, but sometimes they grow to small lumps that are visible. Small cysts do not cause pain and will usually go away even without treatment, but they are typically a symptom of a joint disease that causes inflammation. The larger cysts can also cause pain and a tingling sensation especially if it affects a nerve.

Dangers of Being Overweight

The difference between overweight and obese is the range of the body weight to height ratio or body mass index (BMI). Both categories are considered above the recommended healthy average weight of a person and are at risk of various diseases. However, an overweight individual weighs less than an obese; a BMI of 25 to 29.9 is overweight, while a BMI of 30 and above is obese.

You’re at Risk of Several Health Problems

An overweight is at risk of contracting different diseases, because your body is working harder than usual to keep all your organs functioning properly. While the impact isn’t felt immediately, you will notice some changes in your appearance (waist size) and physical capabilities (fatigue and mood changes). When you are overweight you are at risk of the following health problems: type 2 diabetes, hypertension and heart diseases, sleep problems, osteoarthritis, kidney and fatty liver disease, cancer, and fertility and pregnancy problems. However, this is only a list of the most common diseases, but you’re also going to be exposed to a host of other health problems.

How You Gained Excess Weight

Some doctors agree that genetic factors play a role in an individual’s fitness level, but most cases of excessive weight are caused by unhealthy lifestyle. Specifically, you can become overweight through eating larger servings of meals, excess consumption of food that are high in energy, and not being able to burn off that excess energy from food because of a sedentary lifestyle. Unfortunately, the number of individuals who are either overweight or obese are increasing even in Singapore.

How Obesity is Measured

There are some tests that can be performed besides measuring your BMI to get a good idea of how much weight you need to lose. Among these are hydrostatic body fat test, bioelectrical impedance, dual energy X-ray absorptiometry, height and weight charts, and the use of calipers to measure body fat.

What Metabolic Syndrome Means

Some individuals also have a condition called metabolic syndrome, which is a cluster of different issues that are the result of abdominal obesity. To diagnose an individual, he/she must have at least three of the following symptoms: high triglycerides (150 mg/dL and higher); big waist (more than 40 in men and more than 35 inches in women); high blood pressure (130/85 mm Hg and higher); low HDL level (less than 50 mg/dL in women and 40 mg/dL in men); and high blood glucose levels (100 mg/dL and higher).

More Weight Equals Shorter Lifespan

According to research, more people are now prone to having excess weight because it’s easier to perform different tasks nowadays, therefore, fewer choices in the activities that will burn excess energy stored in the body. Because of this, an overweight individual becomes more susceptible to a host of diseases that can be fatal especially at ages between 50 to 71. The only way to address these problems is to formulate a weight loss program that is appropriate for your condition and age.

How to Find the Right Probiotics for Your Tummy

Your digestive tract is home to a lot of bacteria and help in breaking down your food and synthesizing nutrients that your body needs but can’t produce on its own.

This large population of bacteria and yeasts that live inside you is called your gut flora, and when these different strains are all equally balanced, they can work together to help keep your body functioning normally.

Probiotics are also one of the many strains of good bacteria that help your body in breaking down food and providing nutrients, and many foods sold commercially often have them as a selling point.

Finding the Right Probiotics
Yogurt is the first thing that comes into people’s minds when they think of “probiotics”, but they are actually just one source where the good bacteria can be found.

When it comes to choosing yogurt as your source of probiotics, you may need to check the label to see if it’s pasteurized before commercially sold, as many dairy products are nowadays required to be, and the process often kills the probiotic bacteria.

Other sources of this good bacteria include fermented foods such as kombucha (a type of fermented tea), kimchi (a Korean side dish made from salted and fermented vegetables), and sauerkraut.

Keep in mind that not all probiotics are made equal. Here are the four different strains of probiotics to get you started:

• L. Casei – Studies have shown that this bacteria regulates bowel movements as well as reduces symptoms of anxiety of depression
• L. Rhamnosus – This strain is especially beneficial for treating cases of diarrhea and preventing eczema
• L. Plantarum – This strain is responsible for regulating inflammatory responses in the gut and provide relief from abdominal pain and even bloating
• L. Acidophilus – This strain has been known to reduce lactose intolerance symptoms and reduce the likelihood of colon cancer in certain patients

Should You Take Probiotic Supplements?
Probiotic bacteria also comes in supplements, which are great for taking a more concentrated source, though the exact strains of probiotics that you take aren’t the same as having a variety of different strains of probiotics in your system.

There are also gummy versions of probiotic supplements available as an alternative for children who don’t like taking capsules.

Probiotic supplements are best taken on an empty stomach (ideally, before breakfast) to allow them to enter your digestive system a lot more quickly. If you do happen to notice something wrong with your digestion, you can take supplements for a few weeks and wait to see if your problem subsides.

Be sure to consult your dietician before taking probiotic supplements, as they may not always be necessary for your system.

How to Save Time on Your Laundry in 3 Easy Steps

Doing your laundry can be a really difficult task, especially when your clothes could get dirty really easily and you need them again in a short span of time.

When you often find yourself taking hours just so you could separate clothes and wash them on different settings, it’s time to look for ways to save you more time on doing your laundry.

Here are a few easy steps you can take to do just that:

1. Set up a set schedule for when you do your laundry
Be sure to discuss with your family members or your flat-mates the exact day or time that you would be doing your laundry. This way, everyone will know when to place laundry in the basket and save you time running throughout your home collecting dirty clothes for washing.

2. Place different colored clothes on different baskets
One of the biggest reasons why laundry can take so long is because of having to sort the white clothes from the colored ones, and the different colors based on how dirty they are. You can solve this by keeping different baskets in your home to place different types of clothes in.

You can even label them to keep everyone from being confused as to which clothes go in which basket, and as soon as you see the baskets fill up, you will know that that’s the time to do your laundry.

3. Turn all clothes inside out
Because darker clothes can fade a lot more easily and prints on shirts can easily get damaged when washed, turning your clothes inside-out when placing them in the basket will save you a lot of time and will keep your clothes better-looking for a lot longer, even after multiple washings.

To make things a lot easier (and save more time), you can also ask everyone at home to tie their socks together before placing them in the laundry basket. This way, no sock gets lost and no one has to dig through piles of laundry just to look for that one missing pair, and your days of having to suffer mismatched socks are finally over.

Calling Your Laundry Service
Having a laundry service in Singapore do the work for you saves you a lot of time and frees you up to focus on more important tasks, and you can count on them for quality service and bring your laundry to your doorstep on time so that you’ll never have to run out of clothes to wear for your next meeting or event, or even uniforms for work.

5 Tips for Adapting to a New Environment

Whether for work or for school or just merely getting some new perspective, moving to a new place can really be a possibility. Getting away from all that’s familiar can be both an adventure and an anxiety. When you’re on your own, it can get both exciting and scary. And it’s just more than choosing how to feel. It’s reality speaking to you, and there’s no denying its tangibility.

So before your anxiety eats you all up, here are a few tips to get you going as you start a new chapter of your life in a new place:

1. Research as much as you can. Since we have online access to most things nowadays, getting ahold of all vital information for your move is a click of a button away. List down important details of the neighborhood you plan to reside in, the basic directions, the nearest grocery and the like. We have apps to help us get through all logistic-related hassle so you’re halfway to adjusting to your new home. List down important phone numbers you might need in your new place. Take note of the schedules you might need such as last trips of buses, operating hours of establishments near you, etc.

2. Be polite to those around you. One step important to letting you adjust to the new environment is to mingle with the people around you. Whether in the neighborhood, school or work, making yourself familiar with and to the people milling around these areas can be a great advantage. It assures them you aren’t a threat to their safety, and vice versa. It allows you to establish networks as early as you can. Who knows, the person you’ve been smiling politely to may be the President of the company you work for or the owner of the building where you reside at.

3. Stay healthy. Since you’re new to the place, you could always be busy with something else other than yourself. You might want to check yourself in the mirror every now and then and ask yourself whether you look more tired and thinner than you usually did. If yes, make time to take care of yourself. Make food a priority, as well as sleep. You can have all the time adjusting once you’ve gotten your health down pat.

4. Go out and explore. One way get to know unchartered territory is by doing ocular visits yourself. Navigate your way throughout the radius of your neighborhood and familiarize yourself with the route. Again, it’s handy to use map apps for this task as you may get lost at one point or another. It’s also a wise move to have someone with you, for safety and navigation purposes. But it’s sometimes good to go see the world in your own pace; it’s always great to tackle a complex task such as navigation all by yourself.

5. Don’t take things personally. Whether in the neighborhood, at school or at work, don’t take things too personally when practices don’t meet your expectations. Remember, you just came into the system, one that’s been established for a number of years before you even set foot in that place. So forgive easily and blend with the norm. Unless the fault is a hazard to your well-being and safety, it’s best to let things slide. Besides, you can always inform them if you can’t take it anymore; nothing can’t be settled over a decent conversation.

5 simple oral hygiene tips

People want whiter teeth but it isn’t always a good indication of oral health. Your mouth isn’t just composed of teeth, so there’s a lot more to consider to keep it healthy. Besides, healthy teeth has nothing to do with color. A sentiment experts don’t tire to emphasize.

So here’s a few tips to keep your oral hygiene in check:

1. Clean your mouth properly
Toothbrushes are our oral health’s bestfriends. They are the go-to cleaning tool and is a basic for anyone regardless of culture. But the catch is, your teeth aren’t the only ones needing good brushing. Along with your teeth, your gums, tongue and roof of the mouth need a good brushing from all the food particles lodging on them. Brush along these surfaces in a 45-degree angle to ensure good cleaning. Don’t attack your mouth with your toothbrush either; good brushing has nothing to do with force. Don’t try to bleed your mouth clean, as this only damages it. Twice a day brushing is good for your oral health.

2. Floss regularly
As regular and proper brushing keeps surfaces of your teeth clean, the spaces in between them sometimes get neglected. This is where floss conveniently comes in. They target those areas brushes can’t reach. Once a day flossing could do wonders to prevent cavity build up.

3. Refrain from sodas, alcohol and tobacco
Tobacco makes your gums unhealthy and it shows with its darker tinge. So stay well away from those and not only is your mouth happy, but your lungs as well. Sodas and alcohol don’t sit well with your oral health either. Even though phosphorous is somehow beneficial for your teeth, too much of anything is bad. Both sodas and alcohol contain too high levels of this substance, and may cause tooth decay and gum disease. If you must drink them, do it with a straw to lessen its contact with your teeth.

4. Stick to the good-for-the-teeth diet
If you aren’t aware yet, nuts, cheese, vegetables, fruits (such as apples) and chicken are good for the teeth. If you don’t have allergies for either of those, taking in a generous amount in your diet might do good for your teeth.

5. Regular check up
Even if you follow all the preceding tips religiously to the dot, nothing beats a regular check up with your dentist. Experts know what to look out for depending on your condition so keeping a regular check up with them could do you loads of good and will save you from a lot of pain in the future. They can detect problems way before you even feel them so make sure you have a trusted dentist to do the monitoring for you.

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