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The Importance of Drinking Enough Water in Today’s Time

Monday, May 20th, 2019 | Permalink

Singapore is known to have high standards when it comes to water. So much so that even tap water is determined to be safe for drinking without filtration. This, in itself, is good news as we are lucky enough to have clean water to drink. But what can it do for us really? Why is drinking enough water important?

1. Our bodily fluids depend on it

Digestion, circulation, distribution of nutrients, and all other bodily processes need water to function effectively. That is because all of these rely on our body fluids to do their work effectively. Also, it’s not just our internal organs that need water, even our skin and our eyes benefit from being hydrated. This is also why our brain tells us we are thirsty. To let us know that the body is running out of water.

2. Water has a lot to do with the brain

The brain is one of the organs that demand water the most. Brain function is strongly affected by our hydration. Mild dehydration, for example, has actually been found to impair memory and brain performance. If we are dehydrated for a longer time, it can be severely detrimental to our thinking and reasoning.

3. Acts as a natural cleanser

In the present day, much of the food we consume is high in sodium. On average, we intake 3400 mg of sodium per day, even when the recommended intake is only 1500mg-2300mg. This is mainly because of processed food and fast food. When we consume too much sodium, our body won’t be able to flush everything out and they become toxins that are harmful to the body. In this case, water is important because it improves circulation and helps flush out all these excess toxins.

4. Boost physical performance

Staying hydrated can clearly improve physical performance. Why do you think you get thirsty even if you do just jog for a while? When we lose too much water through sweat during physical activities, our muscle tissues get deprived of oxygen and end up losing energy. Hence, physical performance becomes limited. So, always remember to drink enough water before, during, and after exercise or any physical activity.

5. Helps with weight loss

In relation to the point above, water can also help with weight loss. Many people, when they hit the gym trying to lose weight, drink sports drinks instead of water. Because sports drinks are relatively high in sugar, it can limit your weight loss efforts in some ways. The logic behind water helping with weight loss is also simple and really obvious. If you drink a lot of water before meals, you’ll feel more full and not eat more.

Simple Ways to Save Money

Monday, May 20th, 2019 | Permalink

For the fifth year in a row, Singapore is still the most expensive city in the world to live in. That said, if you want to live well off your income, you need to be better at saving and reducing your expenses. Here are just some simple ways for you to save money:

Be patient

Impulse buying is one of the many things that most get in the way with our saving efforts. Another one is buying things we don’t really need. To stop yourself from doing both of these, try to practice a little more patience. If you get really tempted to buy something you don’t need, wait for 10-15 days before making the purchase. That should be a good enough period for you to think about it and realize if you really do need it or not.

Record your expenses

One common tip that people share is to plan your budget for the things you want to buy. The problem is, some people tend to stray away from their plans because of unexpected (and impulse driven) expenses. That’s why instead of listing down what you buy, record your expenses after buying them. If you’re able to see what you’ve been spending on, you will notice which things are eating up your money and you will learn to avoid making unnecessary purchases in the future.

Go to flea markets

Flea markets are great places to shop for clothes and save money at the same time. Usually, people hesitate in buying from flea markets and thrift shops because they’re afraid of trading quality for something cheap. This is not necessarily true at all. In addition, the weather in Singapore typically limits your choice to clothing that’s convenient for the heat. So, check flea markets out!

Consider discounts

Generally, you should always try to avail of discounts and promos if you want to save some money. But, there is another side to this. Sometimes there are discounts that actually stack up and make you spend more without you noticing. Buying groceries in bulk if there’s a sale, for example, can be both good and bad. Good because you get items for cheap. Bad because you might have bought too much and the excess is wasted, meaning your money is wasted.

Turn lights and water off when not in use

So many of us leave the lights on in a room even if nobody is there. There are also some who leave their lights on when sleeping (you’ll sleep better if you turn your lights off!). Some would consider this a small thing but it really can help you save money from electricity bills. It’s the same case with water. While you’re brushing your teeth, only turn the faucet on if you’re already set to rinse your mouth.

5 Signs You Need to Add More Carbohydrates in Your Everyday Diet

Thursday, April 25th, 2019 | Permalink

While you may think that carbs are the problem in your weight loss regimen, they are important as they are your body’s main source of energy – and there are problems that come when you’re not getting enough.

Here are five signs that you seriously need to add more carbohydrates in your diet to stabilize your overall health:

  1. You’re eating well but not losing weight

If you do a lot of exercise while consuming only less than eighty grams of carbohydrates in your system, your body will eventually adjust and slow down your metabolism in order to catch up with you.

  • You wear out more easily

There are many reasons why you tend to wear out more easily, especially when you’re only starting to get into a high-intensity workout routine, but this usually allows you to build up your stamina over time.

However, another sign that you need to get more carbs is when you notice yourself giving up more easily halfway through your working out.

Without your body’s main energy source, you feel more lethargic and don’t feel as if you have enough energy to go about your daily routine, and varying blood levels can even result in headaches and make it difficult for you to concentrate.

  • Your breath smells more than it should

Your body tends to go through a process called “ketosis” when there aren’t enough carbohydrates stored in your system, which uses up your body fat instead of your carbohydrate reserves.

However, while it’s a sign that indicates you’re burning through body fat, your body also releases chemicals that are responsible for making your breath smell bad, and you won’t be able to solve it by brushing and flossing.

  • You’re always in a bad mood

Aside from being your body’s primary source of energy, carbohydrates and starches also play a role in your brain’s serotonin production, which is a feel-good chemical associated with well-being and happiness.

This means that without enough starches and carbohydrates, you not only feel lethargic and find it hard to focus, but you also feel grumpy and in a bad mood through the rest of the day.

Additionally, you will also find yourself craving sugars for that quick fix to lift your mood, since the lack of carbs and starches can and will leave you extremely hungry and constantly wanting to eat something sweet.

  • You are often constipated

Believe it or not, starches and carbohydrates are often responsible for adding the bulk of the dietary fiber you need in your diet, which means that when you’re not having enough, you might just end up spending more time in the bathroom.

5 Things That Could Actually Slow Down Your Metabolism

Thursday, April 25th, 2019 | Permalink

Mornings can be difficult to start especially when you don’t even feel like getting out of bed, but might be more than a few reasons that could explain your grogginess when you go about your daily routine.

In fact, if you notice your metabolism slowing despite your active everyday routine, you might actually be making the following mistakes:

  1. Abstaining from coffee and not taking enough fluids

Coffee doesn’t just make you feel more awake – it also boosts your metabolism and increases your heart rate, which is in line with giving you the energy to do more things much more quickly.

Water also serves as a replacement for the water lost to caffeine aside from simply staying hydrated, so when you don’t have enough of either of these liquids, you not only feel less energetic, but you also don’t burn as much fat as you need to.

  • Letting your muscles atrophy

The simplest reason why your metabolism is slowing down is that you’re not moving enough. When you start exercising, your body ups its metabolism to burn more stored fat, but it eventually adjusts to hold onto them, so you need to either maintain or increase your intensity.

You could also not be moving at all – most jobs today now involve sitting in front of a computer screen for several hours a day – in which case you need to get moving and working out.

  • Rushing your diet

Your body needs time to adjust how fast or slow it needs to burn through its energy reserves, which means the more you try to force yourself to lose weight, the more you only gain weight.

If you have to start making changes to your lifestyle, be sure to do it slowly and take it one day and one step at a time and adjust accordingly, all depending on how your body responds to the said changes.

  • Being too stressed out

Stress makes your body go through your food more slowly and lead to overall weight gain over time thanks to the constant craving for sugars and other foods or factors that can stimulate the brain.

However, it’s not the only thing that stress can do to a person – it can also cause the build-up of cortisol, which can lead to all kinds of heart problems later on in life if left unaddressed.

However, you don’t need to be in a high-paced environment or be swamped with paperwork just to be stressed – insulin resistance can be increased in people just by pulling up a single all-nighter, which makes sleep really important no matter how busy you are.

Tips for Effective Time Management

Monday, March 25th, 2019 | Permalink

Learning to manage our time will remove many heavy burdens and ease our stress. The sooner we understand that, the better. Even when it is known that Singaporeans are among the hardest-working people in the world, we should also consider working smarter rather than harder. One answer to that is to find effective ways to manage time.

Wake up early

When you get out of bed early, you’ll get a lot more things done. It’s simple enough advice but it will surely get you a long way. You’ll get to exercise, read a book, plan your day, and a lot more! Of course, waking up earlier than you usually do is not a very easy adjustment. Try to take it slow and practice waking up 5 minutes earlier than your usual, and then 10, and so on.

Set your goals for the day

List your goals down and put them somewhere you can easily see. You can also map out the ones you can prioritize and others that you can do later. Planning out your goals will allow you to space out your time during the day to accomplish them. You also don’t have to worry if you miss a goal for the day, there’s always tomorrow!

Finish the important tasks first

As said earlier, prioritize the more important tasks before anything else. If you start with the smaller ones, you’ll be too tired to finish your major assignments later. By doing this, you’re relieving yourself from a heavy burden as early as possible so that you won’t have much to worry about as the day goes on.

Rest

After finishing your important tasks, take a break for a few minutes. This gives you some time to breathe and allows your mind to take a much-needed break. Resting is a simple way to replenish your energy and refresh your thinking.

Set a time limit

For every task, try and establish a reasonable time limit. When you do this, you are able to dedicate yourself to the task and you can avoid any distractions. Challenge yourself to finish the task within your own time limit, you might just find how focused and productive you can be.

Learn to say no

If you still have things to finish, make it a habit to refuse invitations to go out. Of course, you don’t have to refuse all the time. Consider how much work still needs to be done and then decide whether you can really go out or not. When you are able to refuse unnecessary leisure time, you’ll be able to manage your time more effectively.

Don’t multitask

Multitasking, contrary to what many people may think, is actually considered counterproductive. Doing multiple things at once will make you prone to committing more mistakes. Then, you’ll find that you’re spending more time fixing your mistakes when you could have easily done everything had you only focused on one thing at a time.

Different Reasons Why You Can’t Sleep Well

Monday, March 25th, 2019 | Permalink

It has possibly become common knowledge that Singaporeans are among the most sleep-deprived in the world. Whether you want to charge it on work or stress, there are still many reasons why we can’t sleep well. And most are actually simple activities that we do in the daily.

You drink alcohol before bed

Because of its initial effects, many people assume that because alcohol makes you sleepier, it helps you sleep well. Even though it induces sleep, it actually disrupts Rapid Eye Movement (REM) sleep, a stage of sleep where dreams are most prominent and our body undergoes a restorative process. In this case, alcohol damages the quality of our sleep as you’ll wake up feeling more tired.

Caffeine

It is obvious that people consume caffeine to keep alert and focused throughout the day. That is why you should not drink coffee or tea in the evening. Just like alcohol, it can also disrupt REM sleep and reduce the quality of your sleep. Additionally, it takes about 5-6 hours before caffeine completely flows out of your system. So, try not to take it 5-6 hours before bed.

Either you’re hungry or full

This is one of the more overlooked reasons why you can’t sleep. If you experience hunger pangs, usually you’d want to stand up and eat something to get rid of the annoying pain in your stomach. Being full, on the other hand, does not allow you to easily lie down. That’s simply because you’ll risk acid reflux and heartburn. Either way, you’ll have difficulty falling asleep.

You nap too late

If you have not had enough sleep the night before, then having a nap can be good to get some adequate sleep. But, you should try to avoid doing it near the evening. This is simply because naps that take more than 30-45 minutes can diminish your sleep drive at night, affecting your ability to fall and stay asleep.

Your room has too much light

Melatonin is the hormone that causes sleepiness and lowers our body temperature when we are about to sleep. Now the problem is, artificial light can trick the brain to keep thinking that it’s still time to stay awake hence, it produces less melatonin. That is why when you are exposed to light even, you may have difficulty sleeping even though you’ve been lying down for many minutes.

Worrying too much in bed

Of course, many of us have a lot of things to worry about. But, worrying while you’re already lying in bed is another reason why you can’t sleep easily and deeply. Sometimes people even wake up in the middle of the night and the first thing that pops up in their heads are the problems they’re worrying about. One solution to this is to have a time early in the evening to sort out problems and think of solutions before even settling down in bed (not while lying down in bed).