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Techniques to Effectively Manage Psoriasis

 

When everything gets awry, you do not turn to your mom for intervention but to your psoriasis techniques that you learned along the way. Psoriasis is one of the most common and exasperating skin disorder you will experience. Good news though, once you know the techniques, it can improve in a span of six months or less.

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If in this case you do not know the techniques of reducing the flare-ups yet, it is time that you learn to spot the things that can make the psoriasis worse. Here are some techniques or tips that can keep your skin condition controllable:

  • Exercises

By now you already know that flare-up is triggered by stress. Stress will release chemicals that can lead to inflammation. Stress is a normal part of life but you can lessen its effect on the body. There are things that you can do like doing exercise. If that is not enough, try yoga or even massaged as this will help relax your body.

Another worthy thing to do is to look for hobbies that you enjoy – it will surely ease stress levels. If you want to get more ideas, you can always talk to your counsellor. There are many stress-management counsellors here in Singapore, do not worry.

  • Use moisturizers

Maybe you do not notice but your skin is better during summers compared to winters. When the weather is dry and cold, flare-up usually happens. The best solution here is to use moisturizer. You can ask your dermatologist for the moisturizer that will work best for you. You can also consider cool-mist humidifier in your room.

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  • Avoid cuts and bruises

When things get passionate, you find yourself with cuts and bruises at the end of the day. If you have psoriasis, you have to avoid cuts and bruises because if the skin suffers from that, flare-up is sure to happen soon. So, you have to lessen activities that can lead to friction.

 

  • Avoid alcohol and smoking

Flare-ups are the result of your lifestyle choices like alcohol and smoking. If you are suffering from any condition, skin or not, you should make an effort to cut back if not totally stop alcohol and smoking. It is always good to break the habit for a healthier version of yourself.

  • Open up about your skin disorder

When doctors give you medications, you are asked if you have any allergies or any medical condition. If you are asked, you have to reveal you have psoriasis because some drugs can trigger flare-ups. Medications for bipolar disorder, high blood pressure can lead to flare-up.

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Why Is It Important To Have A Good Posture?

 

Not all Singaporeans think about good posture. Some are busy with their lives that they do not feel the need to evaluate whether they have the right posture or the wrong one. You always heard about the elders talking about good posture but you still did not heed  their warning or even give it some thoughts.

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It is time that you know the importance of a good posture so you will understand. This time, you have to take your posture seriously. When you say posture, it refers to the position which you hold your body erect against the gravity whilst lying down, standing and sitting.

A good posture is your way of training your body to walk, stand and lie where the least tension is placed on the supporting muscles as well as ligaments especially during movement and weight-lifting activities. Remember that a wrong posture can have an implication in your overall health and wellness. You underestimate it and fail to realize how it can impact your life. Proper posture can actually give you the following benefits:

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  • It can keep the joints and bones in the right alignment: It is important for the bones and joints to be aligned correctly because it signifies that muscles are used properly.

 

  • It can prevent further wearing of joints: When joints are worn out, you wouldn’t want to know the result – arthritis. Arthritis is a disorder of the joint that includes inflammation of one or more joints.

 

  • It can decrease stress of the ligaments: Your ligaments that specifically hold the joints of your spine together tends to be stressed when you do not have the right posture. If you have the right posture, it can help decrease the stress or tension.

 

  • It can prevent abnormal positions of the spine: If you have the right position, you are helping your spine from becoming static in an abnormal position.

 

  • It can avert muscle fatigue: When you have the right posture, you are allowing the muscles to be used in an efficient way. As a result, the body will use lesser energy in the conduct of everyday life.

 

  • It can contribute to good appearance: When you stand for example, a good posture means good appearance. You have to remember that a normal spinal alignment has three curves – cervical, thoracic and lumbar.

 

Even in school, you are taught and reminded that a good posture can make a difference at the end of the day. You have to take it seriously this time. Share if you want everyone to have good posture.

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The Right Posture: Sit, Drive, and Lift

 

By now you should know that you need to right posture for a healthy back. It is time that you share your knowledge to your kids. You have to remind them many times that wrong posture can be serious from sitting to lying down and standing. It is time that you should take it seriously and let your kids see its importance.

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There are many benefits of right posture. A good posture can keep the joints and bones in precise alignment. Alignment is important to ensure that the muscles are used properly. The right posture can also decrease early degradation or wearing of joints. More importantly, a good posture can prevent weariness because your muscles are efficiently used.

The have all the benefits, you have to explain to your kids the right posture requirements. So, what are the right posture requirements? Here are some requirements depending on the activity your kids are in:

Sitting

You have to teach your kids how the right posture looks like. It is easy, they just remember the 3 normal back curves – cervical, thoracic and lumbar. If the three curves are evident, it is an assurance that they are doing it right.

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The sitting posture requirement is you let your back straight together with your shoulders. Buttocks should touch the back of the chair. As much as possible sit at the end of the chair and emphasize the curve of the back for as far as you can then hold for few seconds before releasing it in about 10 degrees. As for the knees, it should be slightly higher than the hips and the feet flat. Remember not to keep the position not more than thirty minutes.

Driving

Driving in Singapore is not as easy as it seems especially if posture is considered. As much as possible use back support or what others call lumbar roll when driving. Knees should be slightly elevated. The seat should be moved closer to the steering wheel. This is to support your back’s curve. However make sure to give room to allow bending of the knees and reaching the pedals.

Lifting

When you lift something, you have to make sure that you do it right. If the object is heavier than thirty pounds, make sure you have a firm and stable footing. If it is lower that you waist, you have to keep the back straight and then never forget to bend the hips and knees. Do not bend straight forward as it can result to injury. Last thing, stand with wide bearing and as much as possible closer to the thing.

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Habits That Cause You to Gain Weight Over the Weekend

 

You’ve been grinding the gym for many days now and eating healthy. Come weekend, you have plenty of time to relax and rest but when it is Monday, you will realize it will hit you hard – instead of seeing the scale fall, you see it rise. You then realized that you gained weight over the weekend and that is not good news for you.

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Do not fret because there are easy fixes that you can consider for your recent gains. You just need to identify what caused the gaining of weight over the weekend and quickly fix it. Here are the habits that will surprise you:

  • Water habit: You already know that your body is made of water and changes in hydration (even over the weekend) can lead to fluctuations in your body weight. People gain weight because they confuse sensations of thirst and hunger. You may be just thirsty but you find yourself reaching for food. The good news is that if you are dehydrated, you will shed few pounds but they will eventually go back when your water intake increases.

 

  • Period habit: This is only applicable for women. When you have your period, combination of your hormones such as the estradiol and progesterone will lead to hormonal fluctuations not to mention upsurge of metabolism. When this happens, the brain will think that the fluctuations are characterized by lack of glucose which will lead you to consume 100-200 extra calories.

 

  • Bathroom habit: Pooping is the body’s way of getting rid of excess. When you are constipated but consumed large amount of food over the weekend, expect to weigh more. In fact, when pooping, you lose one to four pounds.

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  • Shopping habit: When you shop for food, you have to read the nutritional contents before buying, right? That is a good habit however it can mislead your diet. Be careful for items that are labelled “low fat” or “low carb”. You could be sneaking tons of fat or carbs for all you know.

 

  • Sleeping habit: It is normal to work even on weekends here in Singapore but you have to watch out your sleeping habit. No matter how busy you get, you should not skimp sleeping. Getting enough sleep is a crucial part in your life. When you do not get enough sleep, the body will release cortisol and upsurge post-meal insulin. This will encourage fat storage which is linked with weight gain.

It is good to be conscious of your weight if your goal is to achieve your body mass index but obsessing over numbers is not a good thing.

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Food Safety Tips for Children

 

It is nice to involve children in all household chores. This will instil responsibility at such a young age. For instance, it is not wrong to let your children help in preparing food. In fact, it is better for the relationship because it can serve as your bonding moment. Involving your kids in the kitchen is better than letting them play or watch them have tantrums.

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Before getting their help, you have to introduce food safety first. Singapore is very strict when it comes to food safety so it is beneficial for your kids to learn and appreciate its importance. As a parent and food handler, you have to be strict about food safety because it can be the difference between health and sickness.

Here are some food safety tips that you can instil on your children:

  1. Hand washing: Hand washing is critical. It is not only applicable when handling or preparing for food. As much as possible, teach your child to wash hands as often as possible especially when preparing or handling food. You do not know where their little hands have been so hand washing should be a habit.

 

  1. Keep hairs away: Hairs are contaminants. Though it is not that detrimental, the fact remains that it is a foreign object and it can be the host to different food-borne illnesses. The best way to keep hairs away is to tie it so it will not fall into their eyes or in the food.

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  1. Supervise anyway: Never leave kids unsupervised in your kitchen. You do not know what they will do with that spare whip cream or reachable knives. There should always be an adult to supervise the kids. Remember to keep sharp objects out of their reach and stoves too!

 

  1. Look for kid friendly tools and utensils: There are many kid friendly tools and utensils available in the market these days so you will not have a hard time looking for one. Instead of giving them kitchen shears or knives, why not look for a small knife. When it comes to pot holders, make sure to secure small pot holders so kids can handle hot pots easier. For utensils, there are mixing spoons, spatulas and brushes designed for kids.

Remember that if you give your child something to do, he/she will feel appreciated and valuable member of the family. Do not aspire for your child to do well in the kitchen though. The fact that they are offering their hand is a good gesture and it should be treasured.

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Here’s What to Eat to Avoid Sleep Problems

 

If sleep problems are troubling you at night, perhaps you want to be more cautious of the snacks you munch on before hitting the sack. After a long, tiring day, all we want is a good night’s sleep, but unfortunately, not all of us are able to fall into deep sleep easily. To ensure a re-energizing slumber, here are a few smart tips we want to share with you. No, were not giving you a list of lullabies, but food recommendations to avoid specific sleep problems.

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Sleep Problem: Difficulty to Fall Asleep

What to take: A glass of warm milk before going to bed.

When you were little, perhaps mom gave you a glass of milk before tucking you to bed. This is because milk—and other dairy products—are rich in tryptophan, an essential amino acid that promotes sleep.

A bit of carb to go with your dairy is also ideal to condition your body to be at rest. Carbohydrate-rich foods increase the level of tryptophan in the blood, encouraging your system to slow down. So, pair milk with cereals or yogurt with some bananas and nuts to easily send you to dreamland.

 

Sleep Problem: Getting Nightmares

What to take: Some avocado or leafy vegetables like spinach or kale.

Opioid peptides, an amino acid found in some cheese, can be the cause of vivid bad dreams since they send your imagination and endorphins to overdrive.

Magnesium is said to decrease chances of nightmares. By incorporating magnesium-rich food into your dinner, you reduce your chances of experiencing bad dreams at night.

 

Sleep Problem: Waking Up at the Middle of Sleep

What to take: Vitamin C-rich foods, such as kiwi and orange also help improve sleep.

According to Singapore health experts, these foods help reduce stress and, in result, provide you continuous sleep at night.

Avoiding too much liquid before going to bed is also advisable. If you drink too much liquid before tucking yourself in, chances are you’ll wake up in the middle of sleep with the urge to pee, or wake up in the morning with full and heavy bladder, which is very uncomfortable.

 

Sleep Problem: Snoring

What to take: Citric fruits like grapefruit or orange.

Snoring is often caused by clogged nasal pathways and being overweight. If you’re not overweight, you might have problems in your sinuses that force you to breathe through the mouth, causing the snoring noise. Vitamin C from citruses helps clear the sinuses, so snack up on these foods to be a more silent sleeper.

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More Foods to Promote Better Sleep

  • Legumes

Legumes, such as lentils and black-eyed peas, contain high levels of B vitamins that help calm down the nervous system. This is a good choice to include in your dinner because they are a good substitute to animal protein, which can cause some sleeping problems.

 

  • Honey

A drizzle of honey in your tea or warm milk doesn’t just enhances the flavour but also aids the mind to be at rest. Lots of sugar can be stimulating, but a little glucose commands the brain to switch off orexin—a neurotransmitter that’s linked to alertness.

 

  • Almonds

As mentioned, magnesium helps reduce sleep disorders. And since almonds are a good source of magnesium, munching on them as your after-dinner snack help promote sleep. By switching the body from alert adrenaline cycle to rest-and-digest mode, you’ll easily fall asleep the moment you hit the sack.

 

  • Bread

Rich in carbohydrates, bread can definitely help in putting yourself to sleep, especially when you have it three to four hours before going to bed. However, avoid this if you’re trying to lose weight. It will pack a rise in the blood sugar, causing your to gain weight.

 

  • Soups and Stews

Soups and stews—especially those with fiber-rich legumes and veggies—as well as low-fat casseroles, are much more rewarding in terms of putting your body into its relaxed state. So instead of having seared meat or hot and spicy food for dinner, a warm bowl of pork or chicken soup would be a much better option.

Eating the right kind of food is important for a sound sleep. However, the ultimate tip here is to take everything in moderation. Keep your meals, especially your dinner, small and light so you don’t stress out your digestive system. When your digestive tract works hard, your body won’t be able to relax and you’ll feel uncomfortable to the point you will have trouble sleeping.

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