NEW YOU · Make your resolutions work in 2015 PAGE 10. NEW YOU. NEW YEAR. Nov−Dec 2014 \\ Issue...

$: NEW YOU · Make your resolutions work in 2015 PAGE 10. NEW YOU. NEW YEAR. Nov−Dec 2014 \\ Issue 133. A Changi General Hospital Magazine. LOOK YOUR BEST AT ANY AGE. Have great skin$
Make your resolutions work in 2015 PAGE 10

NEW YOUNEW YEAR

Nov−Dec 2014 \\ Issue 133

A Changi General Hospital Magazine

LOOK YOUR BEST AT ANY AGEHave great skin in your 20s, 30s, 40s and beyondPAGE 14

INDULGE WITHOUT GUILTYour survival guide to festive feastingPAGE 16

EDITOR’S NOTEs we come to the end of 2014, I’m mired in mixed emotions as I look back over the months and cast a furtive glance into the future. I’m motivated, for I’ve achieved the goals that I’ve set for myself at the end of 2013 (read 100

books, finished a long-due writing project, picked up drumming). I’m grateful, for the happiness and well-being of my family and friends. I’m happy, for my health. And I’m feeling a sense of uncertainty, for I’m embarking on something unchartered in the new year. Who knows what lies ahead, in the days yet to be written?

Dear readers, life is what you make of it. In this bumper issue, we bring you some advice and tips on how to have an even better year in 2015. From making and keeping your New Year resolutions (page 10) to looking your best (page 14) and planning a sports and exercise regime to keep you fit and active (page 18), you can give your life that special boost to jumpstart what you’ve always wanted to do.

For those of us who dread these four letters – IPPT – help is here in our write-up (page 6) on how to pass the revamped three-station (sit-up, push-up and 2.4km run) for this test. Do remember to start training early, sometimes even months ahead, and to keep at it consistently, with increasing intensity. So hang in there, guys, and continue to stay fit.

Whatever you plan to do or hope to achieve in the new year, it’s good to be really specific about it, and leave out the buts and maybes. Set your goals in clearly defined stages, and along the way, reward yourself to keep going.

So don’t delay, start now! Start planning how you want to lead your life. Regret is for those who procrastinate or lack the will to change their lives. Well, like they say, you only live once.

May you discover the larger, fuller purpose of your life in the new year, and here’s wishing you an amazing 2015!

A

EDITOR, O Thiam Chin

Make your resolutions work in 2015 PAGE 10

NEW YOUNEW YEAR





Issue 133November/December 2014

Supervising EditorLim Ee Guan

Editor O Thiam Chin Poon Jing Ting

Contributors Celine Lim

Translators Main Ching Yip Laimei

Photographer Foo Chee Chang

Design & Production Publicitas Publishing Email: [email protected]

EDITORIAL GO GREEN!This publication was printed on paper produced by an environmentally-friendly mill and pulp obtained from sustainable forests.

Share your copy of with others or recycle it.

is also available online at www.cgh.com.sg/CARING

TELL US!We want to hear from you. Drop us an email at [email protected]

is published bi-monthly for Changi General Hospital by Publicitas Publishing

MCI (P) 150/06/2014. Company registration number: 198904226R. All rights reserved. No part of this publication can be reproduced in any form or by any means without the permission of the publisher. The views and opinions expressed or implied in are those of the authors or contributors and do not necessarily reflect those of the publisher.

SUBSCRIBE TO CARING! To subscribe, go to www.cgh.com.sg/CARING or email [email protected]

Can I still look youthful in my 30s,

40s and 50s? FIND OUT HOW ON PAGE 14

ON THE COVER: Cheok Shiunn-Huei and Shayne Hu from Changi Sports Medicine Centre

mailto:[email protected]

http://www.cgh.com.sg/CARING




CONTENTSNOV/DEC 2014 ISSUE 133

CARING NOVEMBER//DECEMBER 2014

30

下定决心36试些新方法来帮助您守住决心

了解老人痴呆症 46如何控制记忆退化的病情

美味佳节48火鸡胸肉沙拉和圣诞冰棍

如何保持青春面容

40让您拥有亮丽肌肤的秘诀

SUBSCRIBE TO CARING33

26 UNDERSTANDING DEMENTIA

More than just memory loss

30 FESTIVE EATS

Turkey Breast Salad & Christmas Popsicles

32 SPECIAL COLUMN

Insightful reads for a healthier body and mind

24 BEAT THE BLUES

Find out what Seasonal Affective Disorder really is

HOW TO PASS YOUR IPPT06

Ace your fitness test the right way

MAKE YOUR RESOLUTIONS WORK10

Stay on track to change yourself in 2015

STRESS-FREE SLUMBER20

Get a good night’s sleep with these tips

LOOK YOUR BEST AT ANY AGE14

Have great skin in your 30s, 40s, 50s and beyond

GET ACTIVE NOW18

Tips to help you exercise the right way

大吃大喝的生存守则 42如何健康地尽情享用佳节美食

20

YOUR SAY02WHAT’S NEW03HEALTH NOTES04

高枕无忧44如何提高您的睡眠质量

10

INDULGE WITHOUT GUILT16

Your survival tips to festive feasting

NOVEMBER //DECEMBER 2014 CARING

WE WANT TO HEAR FROM YOU!What would you like to see in CARING? Which was your favourite story this issue? Drop us a message at [email protected] and your letter could be published in the next issue! Email us with ‘Your Say’ as the subject header and include your full name, age, address and contact number.

YOUR SAY

02

MS JENNY WONG, WOODLANDS

Dear ,

I have been reading CARING for a while, and I was wondering whether you would consider having an article in the magazine on the different types of exercises that the elderly can take up to keep themselves active. I believe this would be useful for them.

May−Jun 2014 \\ Issue 130BACK IN THE GROOVE

How music helped stroke patient Rufino get back on his feetPAGE 15


HERO CAREGIVERSon with cerebral palsy visits mum every day in CGHPAGE 12

LIFESAVERS ON ALERTSaving lives with CGH’s 24-hour Medical Emergency TeamPAGE 6

TRAVEL HEALTH SPECIALGet your jab before you hop on the jetPAGE 18

Meet Dr Marlie Jane and the team from the Acute Stroke UnitPAGE 6

ZONERECOVERY

Sep−Oct 2014 \\ Issue 132


HOME IS WHERE THE HEART ISHelping patients with HomeCare AssistPAGE 18

DON’T SKIP BREAKFAST!Why your fi rst meal is more important than you thinkPAGE 2

Make your resolutions work in 2015

PAGE 10

NEW YOUNEW YEAR



LOOK YOUR BEST

AT ANY AGEHave great skin in

your 20s, 30s, 40s

and beyondPAGE 14

INDULGE WITHOUT GUILT

Your survival guide to

festive feasting

PAGE 16

Ms Lee Tse Chin is our lucky reader to receive the portable power bank with a built-in LED spotlight, for spotting the GPFirst characters on the move! Congratulations!

SPOT AND WIN WITH GPFIRST

From the latest in medical innovations to features about

healthy living and wellness tips, you can find it all in CARING.

It’s your guide to a better, healthier life!

Visit www.cgh.com.sg/caring to read past issues of CARING.

Care About Your

Health? Read

!


http://www.cgh.com.sg/caring

03


CARE WITH A PERSONAL TOUCH

C GH has begun constructing a

nine-storey Medical Centre at its Simei campus, kicking off the

project with a unique ‘Groundbuilding’ ceremony on 29 August officiated by Health Minister Mr Gan Kim Yong.

To be completed in 2017, the new CGH Medical Centre is designed to meet the needs of an ageing population that is living longer but also dealing with more complex medical conditions.

The new CGH Medical Centre is part of the hospital’s efforts to transform its model of care by reorganising its care teams and processes around each patient’s specific medical needs, so that each patient can receive as personalised a care plan as possible.

The new CGH Medical Centre’s nearly 140 consultation rooms and facilities are designed from the ground up to facilitate multi-specialty consultation. Patients will see a primary doctor for their case, who would collaborate with other doctors and other health professionals to come up with an integrated care plan for the patient. This can save time and costs for patients.

The CGH Medical Centre will also feature elements such as minor surgery rooms and outpatient observation rooms that can handle simpler procedures as outpatient

The new CGH Medical Centre is designed with patient-friendly features, such as wider corridors and assisted washrooms, to meet the needs of a greying population

Text by O Thiam Chin

The building of the new CGH Medical Centre has begun!

visits (as opposed to requiring hospitalisation). The Medical Centre will also incorporate universal design features such as assisted toilets, anti-glare lighting and wider corridors. These will allow elderly or less mobile patients to move around the facility with ease.

Other value-added services, including a message-based waiting time and notification system and advanced self-registration kiosks, will be implemented to provide more convenience, assurance and peace of mind for patients.

“The growth of the CGH campus in Simei is more than just a physical transformation. It is about designing, innovating and transforming the way we deliver healthcare to meet the evolving needs of our patients,” said Dr Lee Chien Earn, Chief Executive Officer, CGH. “In doing this, we aim to create a vibrant and inspiring environment for our staff and the next generation of healthcare professionals.”

The new CGH Medical Centre will provide advanced specialist outpatient care that is streamlined and efficient with a personalised touch, so that patients and their families can have the very best experience of care.

WHAT’S NEW

British researchers reported that commuting to work by foot or bike could help to improve your mental health. The commuters studied were likely to be less stressed and were

able to concentrate better. Even the use of public transport registered the same benefits.

The study looked at 18 years of data compiled from almost 18,000 commuters in Britain aged 18 to 65.

“One surprising finding was that commuters reported feeling better when travelling by public transport, compared to driving,” said lead researcher Adam Martin from University of East Anglia’s Norwich Medical School. He added that this could be due to “buses or trains giving people time to relax, read, socialise.”

In summary, the study showed that the longer people spent commuting in cars, the worse their psychological well-being. In contrast, “people feel better when they have a longer walk to work.”

WALKING to work is good for your mind

HEALTH NOTES

05


It turned out the phrase “happy wife, happy life” may

be true for the man. A new study in the Journal of Marriage and Family reported that a married man’s

life satisfaction was very much affected by his wife’s appraisal of the marriage.

Researchers at the University of Michigan Institute for Social Research and Rutgers University looked at the lives of 394 older couples where at least one member of the couple was 60 years old or older.

If the woman was happy with the marriage, then the man’s life satisfaction went up, even if he was actually not very satisfied with the marriage itself.

“Women typically provide more emotional and practical support to husbands than vice-versa,” said Ms Deborah Carr, co-author of the study. “So even an unhappily married man may receive benefits from the marriage that enhance his overall well-being.”

Running is good for your heart A

new study published in the Journal of the American College of Cardiology suggests that even a short five-

minute course of running can reduce your risk of heart disease.

Researchers looked at the running habits and life expectancies of more than 55,000 adults, aged between 18 and 100, over a 15-year period.

Compared to non-runners, those who ran had a 45 per cent lower risk of death from cardiovascular disease. The speed and frequency of a person’s running routine did not have a significant impact on the result. It was also shown that running brought the same benefits across age, gender and weight.

Researchers, however, discovered that being consistent was important. Participants who ran consistently over a six-year period were shown to have 50 per cent lower risk of death from heart disease.

While running could be good for your heart, people who wanted to take up running programmes are advised to consult their doctors first, especially if they have chronic conditions.

.......

Happier marriage, happier man

The Individual Physical Proficiency

Test, or IPPT, is a four-letter word that many male

Singaporeans dread. Many wait until the final weeks before preparing for the test. Not only is this a recipe for failure, it also increases the risk of injury. Here are some strategies to help you prepare for the revamped three-station IPPT.

Text by Dr Roger Tian, Consultant Sports Physician, Changi Sports Medicine Centre & Medical Director, Singapore Sports Medicine Centre

HOW TO PASS YOUR

IPPT

➊ SIT-UPS OBJECTIVE

Test strength and endurance of the hip flexors (tensor fasciae latae, iliopsoas, rectus femoris) and abdominal muscles (rectus abdominis, obliques).

TECHNIQUE➊ Lie flat with knees bent and ankles secured

with the foot straps➋ Tighten your abdominal muscles ➌ Curl your body up until your elbows touch

your knees➍ Return to starting position

NOTE➊ Keep the back slightly rounded to

avoid injuries. ➋ Avoid pulling on the neck with your hands.

Ace your fitness test the right way!

0707


PHYSICAL WELLNESS // HOW TO PASS YOUR IPPT

TRAININGA. Hanging leg raise➊ Hang on a pull-up bar➋ Keeping the knees straight, raise both legs

until they are at 90 degrees with your trunk➌ Lower legs slowly to starting position➍ Perform 10 to 20 repetitions

B. Lying single leg raise➊ Lie on your back with right leg above the

hips and knee straight➋ Lower the leg until it makes a 45 to 60

degree angle with the vertical (keep your lower back flat against the ground throughout)

➌ Raise the leg slowly back to the starting position

➍ Perform three sets of 15 to 20 repetitions for each side

C. Bicycles➊ Lie on your back with feet off the ground,

knees bent at 90 degrees➋ Your hands should cup the ears loosely➌ Bring your right elbow towards the left

knee, simultaneously straightening the right knee

➍ Return to starting position and repeat on the opposite side

➎ Perform three sets of 10 to 30 repetitions

Above: When doing sit-ups, cup your ears loosely and maintain a constant pace Right: When doing the bicycles exercise, be sure to touch your knee with your elbowBelow: When doing the hanging leg raise, you can bend your knees if you find it difficult

➋ PUSH-UPS OBJECTIVE

Test upper body strength and endurance(chest, shoulder and arm).

TECHNIQUE➊ Begin with elbows straight and hands on

the floor at shoulder width ➋ Lower your body as a single unit, keeping

the head, back, buttocks and legs in a straight line until your chest touches the ground

➌ Straighten elbows and return to starting position

NOTE➊ Avoid arching the back.

TRAINING A. Wide push-upPerformed with hands placed wider than shoulder width. This strengthens the shoulder and upper arm (deltoids) which are important for stabilising the trunk.

B. Diamond push-upPerformed with hands touching, with thumbs and index fingers forming a diamond. This strengthens the muscle at the back of the arm

Above: Keep your back straight and maintain a constant pace when doing push-ups

Below: To strengthen your triceps, form a diamond with your thumbs and index fingers when doing push-ups

(triceps) which is used when straightening the elbows.

C. Push-up/sit-up combo

10 diamond push-ups

30-second rest

10 normal push-ups

30-second rest

10 wide push-ups

30-second rest

Repeat 3 to 6 times

The rest period may be replaced with 10 to 30 sit-ups

09


PHYSICAL WELLNESS // HOW TO PASS YOUR IPPT

➌ 2.4KM RUN OBJECTIVE

Test aerobic and anaerobic endurance.

TRAININGA. Slow long distance Run at a constant pace at low to moderate intensity (65 to 80 per cent of maximum heart rate or HRmax). HRmax is estimated by subtracting your age from 220. Hence, HRmax for a 30-year-old is 220 – 30 = 190 beats per minute; 65 to 80 per cent intensity corresponds to 124 to 152 beats per minute.

Increase the distance progressively until you can run 5km at this intensity. You should feel relaxed during the run. Focus on mileage instead of speed. Performed three to five times a week, this will improve your fitness and endurance capacity.

ABOUT DR ROGER TIANDr Roger Tian is a Sports Physician practising in CGH and the Singapore Sports Medicine Centre, where he is also the Medical Director. He specialises in injury prevention, nutrition, strength and conditioning. He has participated in the care of the country’s elite athletes while at the Singapore Sports Council, and served as a sports physician at the inaugural Asian Youth Games and Youth Olympics.

Dr Tian has published a sports safety and injury prevention manual for teachers in 2012, and is the co-author of Boys to Men: The Complete Guide for National Servicemen, a book that helps young men prepare for their National Service. He sits in several committees including the Ministry of Education’s Healthy Youth Committee and the Singapore Armed Forces’ Fitness Advisory Board.

#A work-to-rest ratio of 1 : 2 means a rest duration of four minutes after a two- minute run. Walk or jog slowly during the rest periods.

As your fitness improves, reduce the work to rest ratio to 1 : 1–1.5

As such high-intensity training increases the risk of injury, do not start interval training until you have completed at least one month of regular running. Progress at a comfortable pace, and do not perform more than one session per week.

Interval Training Workout

Weeks 1–2 Weeks 3–5 Weeks 6–8 Weeks 9–12

15-minute warm-up (slow jog and stretching)

Workout 6–10 x 200m 6–8 x 400m 3–5 x 800m 2–3 x 1200m 2 x 1600m

Pace per repetition

1 min 2 min 4 min 6 min 8 min

Work : Rest# 1 : 2 1 : 2 1 : 2 1 : 2 1 : 2

B. Interval trainingThese are short, fast runs (above 90 per cent HRmax) alternating with rest periods. They improve your muscles’ ability to metabolise lactic acid and are essential for excelling in the 2.4km. The pace can be estimated from your target timing. The example below illustrates the workout for someone aiming for a 12-minute 2.4km run. C. Running techniqueA good technique allows you to run efficiently and economically. Some pointers: ➊ Run tall and avoid hunching➋ Lean forward slightly ➌ Keep the shoulders relaxed➍ Allow the arms to swing with momentum

(the elbows should be bent approximately 90 degrees, with the hand moving in an arc from the midline in front of the chest to the side of the hip)

➎ Land on the mid-foot instead of heel➏ Avoid excessive vertical bouncing

Try these strategies three to four months before your IPPT. Perform the push-up and sit-up routines two to three times a week, with progressively increasing repetitions. Not only will you be pleasantly surprised with the results, you’ll also reap the benefits of regular exercise, and hopefully, make it a lifelong habit!

10


COVER STORY // MAKE YOUR RESOLUTIONS WORK

It’s that time of the year again

when people make resolutions for the year ahead – and break them

as early as the first day into the new year. Why do we feel compelled to make promises to ourselves despite often failing to keep them?

In December 2013, University of Pennsylvania researchers Katherine Milkman and Dai Hengchen, and Harvard Business School researcher Jason Riis published an article on the “fresh start effect”. They found that landmarks in time, like the start of the year, month or week, create a sense of optimism that motivates people to change

If at first you don’t succeed, change the way you set your targets and try new ways to keep you on trackText by Celine Lim Models Cheok Shiunn-Huei and Shayne Hu from Changi Sports Medicine Centre

MAKE Y URRESOLUTIONS W RK

their behaviours. Analysing nine years of daily Google searches for the term “diet”, they found that searches peaked at the start of any given week, month, or year, before gradually dropping. The largest increase – 82 per cent above the baseline – happened right after New Year’s Day.

But excessive optimism is why people usually fail, as they overestimate their ability or underestimate the amount of time and effort needed for their resolutions. If you have not exercised at all in the past year, resolving to complete three triathlons a year will likely result in failure; a resolution to exercise three times a week is likelier to succeed.

Focusing on what you do not want, like

RESOLUT ONS

losing weight, creates unconscious resistance in your mind. Focusing on what you want – “I want to get fit” instead of “I want to lose weight” – helps your brain work with you.

Specify when and how you want to get fit to sharpen your focus. Add a contingency plan, “If I’m too tired, I’ll have a fruit juice then go to the gym”, to eliminate excuses. Reminders, accountability, setting stakes, social support, and allowing yourself to start over if you lapse can all boost your willpower to stick to your resolutions.

Reminders can be as simple as a Post-It note on the bathroom. Hold yourself accountable privately by writing your resolutions in your journal or publicly by announcing them to everyone. Setting stakes will motivate you to keep your resolutions. For social support, start a buddy system or gather a group of like-minded folks to encourage one another.

Mr Alexander Yang, 32, manager of the Independent Archive & Resource

UNUSUAL 2015

“ My resolution in 2015 is to live with only 100 personal items as I believe

that we are living with too much. I will hold garage sales to get rid of my “excesses”,

and give the rest away at the Singapore Really Really Free Market. I will be blogging to remind myself to think twice before buying anything and to, hopefully, find supporters to keep me going.”— Mr Erwin Tan, 34, Owner, Shade Photography

“ I must visit the low-lying countries

threatened by rising sea levels by end-2015! I'm going to get in touch with someone from one of the low-lying islands and make an appointment to stay there. Then I will be forced to go.”— Mr Alexander Yang, 32, Manager, Independent Archive & Resource Centre

13


COVER STORY // MAKE YOUR RESOLUTIONS WORK

Centre, said, “I wanted to read social sciences books and papers every month, but didn’t have money for postgraduate studies and struggled with procrastination. So I formed Anthroponymous, a group of social science enthusiasts, which made it easier to manage procrastination and explore my intellectual interests.”

If you lapse, simply note what you have already done and learnt before restarting your resolution. Ms Veronyka Lau, who

IF YOU LAPSE, SIMPLY NOTE WHAT YOU HAVE ALREADY DONE AND LEARNT BEFORE RESTARTING YOUR RESOLUTION

was the President of the Cat Welfare Society (CWS) till this year, said: “A resolution I keep making and breaking was to start a personal art project independent of my work with CWS, which I ran as a volunteer for five years. But I’d no time as CWS kept growing – a good problem. Now that more great people are keeping CWS going, I really want to work on this art project. I’m telling everybody so someone can call me out if I fail to do it.”

But if you find yourself hesitating over a particular resolution, take some time to ask yourself if this is a change that you want, one that might have a positive, maybe even life-changing, effect on your life. Be realistic and utterly frank to yourself – whether it’s your abilities or motivation or fears.

It is only when your resolutions are true to what you want that you will feel inspired to devote time, resources and effort on working daily towards this transformative change. Time to start afresh in the new year!

1 FOCUS ON WHAT YOU WANT (“I want to get fit”) rather than what you don’t want (“I want to lose weight”)

2 USE REMINDERS such as Post-It notes to boost your willpower

3 ANNOUNCE YOUR PLANS to everyone to hold yourself accountable

4 BE REALISTIC AND TRUE TO YOURSELF – ask yourself if this change is what you really want

TIPS TO STAY ON TRACK

“ In 2015, I would like to increase my knowledge of Chinese Kung Fu, especially the Hung Gar and Southern Shaolin styles,

by dedicating at least 20 hours per week to physical training and self-study. I’ve stayed on my new journey in Kung Fu for over a year amidst a gruelling schedule! Thanks to close friends who wanted to see me have a more balanced life and new friends who made Kung Fu such a fun and exciting new journey.”— Ms Veronyka Lau, 43 (pictured in sidebar), Assistant Coach, Singapore Kung Fu

IN YOUR 20S...The number one complaint in the 20s is fighting acne. But your main goal in this decade is all about prevention. Taking diligent care of your skin now means fewer problems in the future. You do not need expensive anti-ageing or anti-wrinkle products. Instead, use gentle products and focus on sun protection.

Skincare routine Make sure you clean your face with mild cleanser twice daily. For those who apply make-up, remember to remove make-up thoroughly with a make-up remover before using the cleanser.

For acne-prone skin, oil-free, gel-based cleanser with salicylic acid or anti-bacterial facial wash will be helpful. Any brand of moisturiser will do. Use an oil-free or non-comedogenic moisturiser if you are

prone to acne. Apply sunblock over your face and neck after moisturising. Make sure your sunblock has SPF 30, and PA++ or PA+++ which gives you both UVA and UVB protection.

Consider starting on vitamin A-derivative prescription retinoids (like Tretinoin, Retin-A and Differin) or over-the-counter products containing retinol at night. Retinoids and retinol help to stimulate collagen and reduce fine lines. They are also effective to treat and prevent acne.

IN YOUR 30S... You’ll probably start noticing fine lines and wrinkles around the eyes and mouth, hyperpigmentation, sun spots and dark eye circles. Your pores become larger and your complexion will be less radiant compared to your 20s. All these are caused by slower cell turnover and some loss of collagen.

Skincare routine Cleanse twice a day. Cleansers containing alpha hydroxy acids (AHAs) can

BESTWant to have great skin in your 20s, 30s, 40s and beyond? Here’s how!Text by Dr Tan Siew Kiang

LOOK YOUR

AT ANY AGE

40s, is going to cause more skin dryness and make wrinkles worse.

Skincare routine Use a creamy (rather than gel) cleanser morning and night. Apply a serum containing peptides or an antioxidant like vitamin C. Serums, in general, are more easily absorbed than creams and lotions. Then apply your moisturiser and sunscreen. Use a prescription retinoid at night. It reduces brown spots, increases exfoliation, stimulates collagen production and thickens the epidermis. If your skin cannot tolerate a retinoid every night, use it every other night. Treat dryness with a rich moisturising cream that contains hyaluronic acid.

IN YOUR 50S AND BEYOND... Pores are more visible, especially on the nose and cheeks. You are likely to have developed sun/age spots or bumps on your face and arms. Sagging starts to set in because of gravity, reduction of fat cells under the skin, loss of collagen and slow cell turnover. You get worry lines on your forehead, crow’s feet at the side of your eyes and turkey neck lines. Do not get discouraged. It is never too late to prevent sun damage and to stop the progression of damage you may already have.

Skincare routine Cleanse twice daily with a super-hydrating face wash, followed by a serum containing peptides or antioxidant like vitamin C, an antioxidant-rich moisturiser, and sunscreen to your face and neck. At night, you need to be more aggressive in your treatment than you were in your 40s. Increase your retinoid use to every night and consider using a higher strength.

encourage exfoliation. Alternatively, exfoliate once or twice a week to remove dead skin cells. Avoid harsh scrubs. Use a toner to firm your skin, minimise the pores and keep them from clogging up. Your moisturiser should contain potent antioxidants, like vitamin C, which will protect your skin from damaging free radicals. Make sure you wear sunscreen daily, even though you stay indoors.

Once you are in your 30s, a retinoid or retinol isn’t optional anymore. So if you are not on a prescription retinoid, choose a night cream or serum with retinol.

IN YOUR 40S...

Large pores, pigmentation, wrinkles all appear and

get worse in your 40s. Menopause, which

can occur in late

ABOUT DR TAN SIEW KIANGDr Tan is an Associate Consultant in the Department of Dermatology in CGH. She has special interests in eczema and dermatopathology.

15


FEATURE // LOOK YOUR BEST AT ANY AGE

It’s the season again for year-end

parties and gatherings. The display of yummy goodies and sumptuous

spread of festive dishes can be a huge temptation for many. Alas, it’s also a season of overindulgence, with the potential risk of adding extra kilos to our weight.

The question of what and how much to indulge, during the festive season, can pose a challenging dilemma for all of us. However, it’s always good to remember that whatever you eat, the main aim should be to maintain your weight.

So, here are some strategies to survive the festive season without expanding your waistline:

GU LTYour survival tips to festive feasting

Text by Dietetic & Food Services, Changi General Hospital

INDULGE WITHOUT

1 Don’t skip mealsAlways eat sensibly on the day of the

party. Those who skip their meals for a party run the danger of feeling ravenous which can lead to the loss of control over their eating once they arrive at the gathering. So try to: Have a healthy snack before the party,

such as a serving of fruit, three pieces of wholemeal biscuits, half a cup of whole-grain

cereal with low-fat milk, or half a cup of low-fat yoghurt. Keep yourself well-hydrated

by drinking a few glasses of water before the gathering.

5 Sip smartlyWatch out for calories in

innocent-looking drinks, such as soft drinks, fruit punch, sweetened drinks or juices, beer, wine, champagne and cocktails. Try to: Choose a diet soft drink or

plain water with lemon slice. Dilute alcoholic drinks

with diet mixers. Alternate alcoholic drinks with

non-alcoholic beverages or diet drinks.

6 Be assertiveHosts and guests may insist

you have a glass of wine or offer you treats. So how can you refuse without sounding rude? Learn to: Say “no” tactfully,

such as “I’ve tried it and it was great, but I’m full.”

Keep your dominant hand busy by holding a glass

of water or a diet drink.

7 Wear snug clothesThis will act as a reminder for you

to prevent you from overeating.

8 ExerciseSchedule time for exercise in

between periods of feasting. Take the opportunity to develop a regular exercise habit and stick to the regime even after the festive season.

Lastly, focus on celebrating the spirit of the season, and not the food. After all, it is about spending quality time with family and friends. Happy feasting!

2 Check things outParties always offer a wide variety of

food which may stimulate our appetite to eat more than what our bodies require. Hence, do remember to: Sip a drink of water or fruit juice at the

start of the party and survey the spread of food. Decide in advance your food choices before picking up a plate and piling food on it. Another alternative is to chat and mingle with the other guests first.

Sit away from the food table. When food is out of immediate reach, you are less likely to overeat.

3 Be picky Skip the

everyday dishes that you get to eat all year round and savour the special festive dishes. Use a smaller serving plate. Research has shown that people tend to finish what’s on their plates even if they are no longer hungry. Be mindful of the size of the plate you are using, as well as the following: Serve yourself, instead of allowing

your family members or friends to heap food onto your plate.

Choose food that leaves evidence when you are done with it, such as chicken parts with bones, as this may help to remind you how much you’ve eaten.

4 Eat slowly and enjoy your foodWolfing down the food when others are

still eating may invite second helpings. So: Enjoy each bite of food and put your

utensils down while chewing. Chew at least 20 times before you swallow. Take sips of water or unsweetened

drink between each bite.

GU LT 17


FEATURE // INDULGE WITHOUT GUILT

GETACTIVE NOWText by

Lim Jiamin, Senior Physiotherapist, Rehabilitative Services, CGH

Tips to help you exercise the right way

Regular exercise is an important

part of healthy living. It keeps you physically fit, and coupled

with a healthy diet, helps in weight loss. Exercising regularly also makes you feel and look better and improves your overall mental well-being.

An exercise programme should start off with some warm-up, followed by aerobic and/or resistance activities, before ending off with a cool-down/stretching segment.

WARM-UP✔ Before exercising, always start off with a low-intensity activity or exercise to prepare the body for a more intensive workout. A proper warm-up typically includes stretching main groups of muscles, and preparing the body for a more intensive exercise.

TIPS FOR BEGINNERS Eat a light snack

Keep goals simple and realistic and keep an exercise diary

Be mentally prepared

Work out with a friend

Make it fun!

MAIN ACTIVITIES1. Incidental exercises are bouts of exercises that you can do throughout your day. It can take place anytime, anywhere. Many people find it easier and more convenient to incorporate exercises while going about their normal day-to-day activities. Such exercises, built up in small amounts throughout the day, can produce health benefits. So start walking whenever you can (tip: it would be good to aim for at least 10,000 steps daily)!

Indoors Intersperse television or computer

time with simple exercises Household chores

Outdoors

Take the stairs instead of the elevator

19

FEATURE // GET ACTIVE NOW

Hold off exercises when you are

Unwell

Recovering/just recovered from an illness

Experiencing any pain

Stop all exercises when you experience

Chest pain/tightness

Shortness of breath

Giddiness

Cold sweat

IMPORTANT! When you exercise:

Always wear proper attire and footwear for your exercise

Ensure adequate water intake before, during and after exercise

Carry any medication that you require along with you during exercise

SAFETY FIRST

Note: The F.I.T.T approach can be modified to suit one’s needs or limitation. Go for lower intensity with intermittent rests. For short duration exercises, perform them more times per week.

FrequencyNumber of days per week dedicated to the exercise programme.

IntensityDifficulty level of the exercises performed.

TimeDuration of each exercise session.

TypeKind of exercises performed. Selection of activities should focus on sustaining participation and fun for individuals.


Use the overhead bridge instead of crossing at the traffic junction

Get off the bus one to two bus stops before your regular stop

2. Structured exercises are part of a planned programme that involves setting aside a specific time during the day or week to complete the exercises. They are broadly divided into two types of exercises:

Aerobic Exercises Exercises that involve large muscle

groups and sustained over an extended period of time. It helps to strengthen the heart and lungs.

Resistance Exercises Exercise where muscles contract

against an external resistance. It helps to improve the strength and tone of our muscles.

COOL-DOWN/STRETCHING✔ After exercising, always end off with low-intensity stretching exercises that will help the body to recover to its resting state. Stretching post-exercise helps to improve muscle and joint flexibility, and aids in preventing muscle soreness, cramps and injuries. Do set aside ample time for stretching. ✔ Always stretch to the point of limit, not to the point of pain.

Get a good night’s sleep with these tipsSLUMBER

Text by Dr Tan Wee Hong, Clinical Psychologist, Changi General Hospital

STRESS-FREE

M ost of us take sleep for granted until

we start experiencing sleep problems. We soon realise that our ability to

function in our daily lives deteriorates when our sleep becomes poor – we cannot concentrate, feel lethargic, experience aches and pains. We find ourselves becoming cranky, irritable and fall sick easily.

So we take more caffeine to boost our energy during the day and take naps to make up for lost sleep. At night, we put in extra effort and willpower to sleep. The irony is that all these only make it harder for us to fall asleep!

To tackle sleep problems, we need to investigate the cause of the problem, identify the best strategies to use, and practise these strategies consistently for a few weeks. Good habits can promote good sleep, and habits take time to cultivate or change. So consistency is essential.

Good sleep happens when both the body and mind can wind down and relax. The steps listed below can help you sleep better if you practise them diligently and consistently for a few weeks:

STEP 1 Set a wake-up time and stick to it daily (including

weekends). Remember that consistency helps form good sleep habits.

STEP 2 Prepare your body to wind down and relax, starting in

the afternoon. Stop your caffeine intake at least six hours before bedtime. Do cardiovascular exercise regularly to help you sleep deeper, but ensure you stop vigorous exercise at least two hours before sleep to give your body time to wind down. Reduce alcohol intake and smoking as these can affect the sleep cycle. Do not nap for more than 30 minutes during the day as this may affect your state of sleep at night.

➊ Lie down and place both hands on your stomach

➋ As you inhale, let your stomach gently pop outwards

➌ As you exhale, let your stomach sink inwards

➍ Keep breathing gently in this manner for 10 minutes or more

➎ Focus your mind fully on what your hands feel as your stomach moves up and down

➏ If your mind starts to wander, bring it back to the sensation in your hands

There are resources in your community to help you. Consult your GP about your sleep problem. Your GP can refer you to services in the community such as the Health Wellness Programme at Eastern CHC (Bedok South).

Mindful Stomach Breathing: Try this simple strategy to relax your mind

ABOUT DR TAN WEE HONGDr Tan is an Australian-registered clinical psychologist and holds a professional doctorate in clinical psychology. He has worked extensively in the mental health and healthcare field in Singapore and Australia for about 10 years. He has provided psychological assessment and psychotherapy for people with mental illnesses spanning from anxiety disorders to personality disorders, as well as people suffering from health issues such as chronic pain, sleep, cardiac problems, diabetes and renal failure. Dr Tan is also experienced in developing mental health programmes for the community.

STEP 3 Prepare your bedroom for better sleep. Imagine your

bedroom as a spa – reduce clutter, ensure it’s dark enough and the temperature is just right. You can also use aromatherapy scents such as lavender and valerian, and play light ambient music to make it more relaxing.

STEP 4 Have a good pre-sleep routine. Spend the last

hour of your day winding down by doing simple stretches or light reading. Switch off your computer and television as the brightness of these devices can make you more awake.

STEP 5 Go to bed only when you feel sleepy. If you do not

feel sleepy, get out of the bed or leave the bedroom. Do relaxation exercises, such as mindful stomach breathing, or some light, easy tasks until you feel drowsy. Go to bed only when you feel really drowsy. Each time you wake up and cannot sleep during the night, leave the bedroom and do some relaxation exercises until you are drowsy again.

Practise these five steps daily and you should notice some improvements in your sleep after two or three weeks.

21


FEATURE // STRESS-FREE SLUMBER

Text by Dr Tan Wee Chong, Clinical Psychologist, Changi General Hospital

BEAT THE BLUESContrary to popular belief, depression does not reach a peak during the year-end holidays

DURING HOLIDAY SEASON

23

CARING NOVEMBER //DECEMBER 2014

BEAT THE BLUESfor Health Statistics, the NYU Langone Medical Centre and The Annenberg Public Policy Centre of the University of Pennsylvania have found the reverse to be true: observations of broad seasonal trends found that suicide rates are actually the lowest during December and spike during spring and autumn.

Suicide rates are the lowest during December and spike during spring and autumn

T he holiday season is supposed to

be a time of good cheer and high spirits, but media reports also

often reference the “holiday blues” and higher suicide rates during the year-end period. Some of these reports suggest that the causes of the phenomenon include increased loneliness experienced by those

who have lost relationships or have poor social connections, increased stress from holiday preparations, or even unfulfilled holiday expectations!

However, the truth is that most people do not actually experience greater depressive tendencies during the year-end holidays. In fact, institutions that follow suicide trends, such as the National Center

This pattern was similar for the United Kingdom, the United States, Finland and Australia. An increase in stressors during this mid-year period, such as work commitments and reduced social connections during these periods (compared to typically social gatherings during the holiday season), are thought to contribute to this trend.

FEATURE // BEAT THE BLUES

UNDERSTANDING SAD However, for a very rare group of people (0.4 to 2.9 per cent of the population in the United States and Canada), their moods are directly affected by the seasons and biology. Some become depressed during winter; others during spring and summer.

This season-affected depression is known as Seasonal Affective Disorder (SAD). Sufferers experience common depression symptoms closely linked to seasonal changes. One theory is that the level of a mood-regulating brain chemical, serotonin, is affected by seasonal changes in the amount of light.

If you have attempted to hurt yourself, seek professional help now

How does this trend play out back here in Singapore? While there are no statistics about seasonal or monthly suicide rates in Singapore, the same trends found in the United States might apply here, because the seasonal changes and holiday periods in Singapore are quite similar to that of the United States.

So lest we start to panic around the Christmas season this year, the belief about holiday blues is really not true for most people. It certainly seems that inaccurate conventional wisdom is responsible for the common belief that December holidays are associated with low-mood and increased suicidal tendencies.

BEATING THE BLUES The ways of managing depression are the same regardless of when you experience them.

25

CARING NOVEMBER //DECEMBER 2014

• Get (professional) help. You may temporarily need medication to help stabilise your mood.

When you’re feeling extremely downIf you are feeling suicidal and have made plans to end your life, speak immediately to someone (call the Samaritans of Singapore at 1800 221 4444 or speak to a friend or family member). If you have attempted to hurt yourself or take your own life, seek professional help now.

KEEP IT UP!• Build up your positive emotion

asset base. Building up positive emotions increases your recovery from negative moods. Apart from staying active, acts such as practising gratitude and recalling good experiences on a daily basis will build up your ‘positive emotion store’.

• Prepare yourself. If you’re a SAD sufferer, take note of the periods when you start to feel depressed and prepare for these times. Keep building momentum by using the strategies listed here to keep your mood up during downtime.

The experience of depression and having suicidal thoughts is highly distressing. What matters more is not when the depression is likely to occur, but what to do to manage and prevent it. Structured routines filled with rewarding and purposeful activities and the practice of positive-emotion enhancing skills are simple ways to manage your biological rhythms and set you right.

ABOUT DR TAN WEE CHONG Dr Tan is an Australian-registered clinical psychologist and holds a professional doctorate in clinical psychology. He has worked extensively in the mental health and healthcare field in Singapore and Australia for about 10 years. He has provided psychological assessment and psychotherapy for people with mental illnesses spanning from anxiety disorders to personality disorders, as well as people suffering from health issues such as chronic pain, sleep, cardiac problems, diabetes and renal failure. Dr Tan is also experienced in developing mental health programmes for the community.

When you’re feeling down• Get active. Being active is one

of the best ways to beat and prevent depression. Socialise, exercise, make things, do pleasant activities or perform small acts of kindness routinely even if you do not feel like it.

• Tune your mind. Practise having a more balanced perspective of your experiences. For every negative example, think of a positive one.

• Get more sunlight. Exposure to sunlight and nature will help to lift your mood.

FEATURE // BEAT THE BLUES

D ementia is a progressive and

degenerative condition that affects the brain, in which brain cells die

at a faster rate than normal. It is not part of normal ageing. With the greying population in Singapore, the number of people suffering from dementia is expected to rise. In 2005, the prevalence of dementia in Singapore, for seniors aged 65 years and above, was 22,000. By 2020, the figure is projected to increase to 53,000, and by 2050, it will further increase to 187,000.

Dementia affects a person’s memory, thinking, behaviours and emotions. Although there is no cure, there are treatments available to manage the symptoms.

In the early stage, it is hard to tell whether a person is suffering from the onset of dementia, and it’s common that some people may deny that they are having problems (see “Symptoms of Dementia”). Family members who are more attentive may suspect that something is amiss. At this stage, it is important to seek medical advice and start on appropriate medication as soon as possible as this may have a more beneficial effect.

More than just memory lossText by O Thiam Chin

UNDERSTANDING

DEMENTIA

027

• Repeatedly misplacing items

• Repeating questions

• Difficulty understanding what people are saying

• Difficulty in performing previously routine tasks

• Getting lost in previously familiar surroundings

• Mood changes, including agitation and depression

• Forgetting dates

• Frequently leaving gas stoves on or water taps running

• Difficulty in finding the right words to express oneself

SYMPTOMS OF DEMENTIA


27

FEATURE // UNDERSTANDING DEMENTIA

When the illness progresses to the second

stage, the person suffering from dementia may require a certain amount

of supervision on certain daily activities and tasks. His

mood swings and personality traits may vary and become more

prominent and problematic. They can exhibit different states of agitation,

lethargy and confusion, and act in ways that they normally don’t.

In the last stage of the illness, the condition may deteriorate and lead to severe cognitive decline. The affected person may find himself getting disoriented frequently, and in some cases, may become incontinent and lose certain aspects of speech. Soon, those affected would be unable to care for themselves and would need help with all aspects of daily life.

WHAT CAUSES DEMENTIA? Dementia is caused by damage to brain cells. When the cells in a particular region of the brain are damaged, that region cannot perform its functions normally, affecting memory, judgement and movement. There

are many factors which may have an effect on the risk of developing dementia, including age, gender, genes, head injury, stroke and other diseases. Two of the most common types of dementia are Alzheimer’s disease and vascular dementia.

ALZHEIMER’S DISEASE Classified as a neurodegenerative disorder, Alzheimer’s disease is the most common type of dementia and accounts for 50 to 60 per cent of all cases. It destroys brain cells and nerves, disrupting the neurochemicals which carry messages in the brain, particularly those responsible for storing memories.

Based on statistics, most of the people affected by Alzheimer’s disease are over 65, and the chance of developing the disease increases with age. In rare cases, it can even affect people in their 40s and 50s.

Although there is no known cure for the disease, there are treatments and therapies available that can help by slowing down the symptomatic decline and enhancing cognition and day-to-day functioning.

VASCULAR DEMENTIA This occurs when blood vessels in the brain are damaged and the supply of oxygen to the brain is reduced or cut off. This may lead to a series of mini-strokes (infarcts) and cause the death of brain cells. The effects of these mini-strokes are often so small that they cause no immediate symptoms. However, the damage caused can accumulate over time and result in vascular dementia.

With this condition, mental decline is likely to have a clear start date and symptoms tend to progress in a series of steps following each episode of mini-strokes. Vascular dementia accounts for around 30 per cent of all dementia cases.


29

FEATURE // UNDERSTANDING DEMENTIA

The Alzheimer’s Disease Association provides education and support services to people with dementia and their caregivers.

6377 0700

SAGE Counselling Centre offers a hotline to call for problems concerning the elderly.

6354 1191

Tsao Foundation Hua Mei Training Academy provides training and workshops for caregivers.

6593 9547

Division of Psychological Medicine, CGH, offers comprehensive psychiatric services.

6850 3333

Peacehaven Nursing Home offers SPICE (Singapore Programme for Integrated Care for the Elderly) which enables frail elderly clients to receive personalised care within the community.

6546 5678

Day care centres, such as Apex Harmony Lodge and SWAMI (Sunshine Welfare Action Mission) Home, provide day activity programmes to dementia sufferers in the community.

6585 2265 (Apex Harmony Lodge)

6257 6117 (SWAMI Home)

RESOURCES FOR CAREGIVERS

Try these fun recipes to usher in the new year

FESTIVE

EATS

3131


What you need: Popsicle moulds or small paper cups with craft sticks

Serves 4

Ingredients• Plain low-fat yoghurt, no sugar added (500g)

• Strawberries, sliced (½ cup)

• Blueberries (¼ cup)

• Kiwi, sliced (1)

Method➊ Put a little yoghurt into the mould.

➋ Add fruits into the yoghurt.

➌ Add more yoghurt and fruits until the mould is full.

➍ Freeze for at least two hours before serving.

HEALTHY EATS // TURKEY BREAST SALAD & CHRISTMAS POPSICLES

Serves 4

Ingredients• Turkey breast, shredded (250g)

• Fresh baby spinach (2 cups)

• Fresh strawberries, sliced (1 cup)

• Dried cranberries (¼ cup)

• Medium yellow capsicum, cut into strips (½)

• Toasted walnut pieces (½ cup)

Dressing• Balsamic vinegar (2 tbsp)

• Olive oil (1 tsp)

• Honey (½ tsp)

• Pepper (¼ tsp)

• Optional: Feta cheese, cut into cubes (90g)

Method➊ Put dressing ingredients

together in a bowl and mix well.

➋ Combine all ingredients into

a salad bowl and toss well.

RECIPE 2

CHRISTMAS POPSICLES

RECIPE 1

TURKEY BREAST SALAD

TIP Make it a complete meal by serving the

salad with boiled sweet potatoes.

TIP Use other delicious

fruits to make a wide variety of fruit

popsicles.

These books are available at major bookstores.

INSPIRING TITLES

32

NOVEMBER//DECEMBER 2014 CARING

Journey towards a healthier body and mind with these insightful reads

KIDDING OURSELVESJOSEPH T. HALLINANHow do we perceive the world? Through our senses, mostly, but a great part of how we see and understand the world is actually filtered through the narrow, blinkered lens of our values, biases and prejudices. So to one degree or another, most of us misjudge reality, or form a skewered understanding of it. Our perception of ourselves and the world around us is much more malleable than we know, and this self-deception does influence every aspect of our personal and social life, including money, relationships, careers and health. So reading Kidding Ourselves, the latest book from Joseph T. Hallinan, Pulitzer Prize-winning journalist and author of Why We Make Mistakes, offers an insightful view of our ability to deceive themselves in so many ways. While it may seem daunting to see these common deceptions as mistakes or failures, some are actually helpful, even beneficial, for our survival and progress through life.

Review by O Thiam Chin, editor of CARING magazine and winner of National Arts Council Young Artist Award 2012

SPECIAL COLUMN

RACHEL KHOO’S MUESLI & GRANOLARACHEL KHOOIt’s time to put back the muesli and granola bars on store shelves that are loaded with hydrogenated fat and refined sugar, and instead be inspired by Rachel Khoo’s simple recipes to make your own whole grain breakfast and snacks at home. This book teaches how there are many ways to enjoy whole grains and how to combine them with other healthy ingredients to make wholesome muesli, granola, porridge and muesli bars. It’s a handy go-to book for people who are tired of eating oats the same way all the time and want some fresh ideas. No more store-bought granola for me!

Review by Angena Teo, Senior Dietitian, CGH

您是否认识希望阅读这份刊物的人士？请帮我们传阅下去。Know of someone who would like to read this? Please pass it on.

Tear

her

e 请

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Make your resolutions work in 2015

PAGE 10

NEW YOUNEW YEAR





It’s free!

Subscribe now.

完全免费！

请立即订阅。


“”

36


封面故事 // 下定决心

下定决心又

到了年末大家为来年立下决

心的时候了。遗憾的是许多人

在新年的第一天便破功了。

为什么明知自己做不到还要强迫自己立

下一些无法坚守的决心呢？

在2013年12月份，宾夕法尼亚大

学的研究人员，凯瑟琳·米尔科曼、戴

恒晨（音译）、以及杰森·里斯，发表了

一篇《新起点效应》的报道。他们发现

了临时标志时刻，如年份、月份、星期

的开头，会制造一种乐观感，激发人们

改变自己的行为。他们分析了9年里人

们在谷歌网搜索“减肥”这个名词的次

数，并且发现搜索次数总在每个星期、

月份、或年份的开头达到顶峰然后渐渐

减退。最大的增幅是82％，并且是出现

在新年刚开始的时候。

但过度乐观往往是人们为什么使自己

破功的原因，因为他们高估了自己的能

力，又或者是低估了贯彻决心所需要的

时间和精力。举例说明：如果您过去的一

年里完全没有锻炼，那立下一年内要完

成3次三项全能赛的决心是注定要失败

的。反观，每星期运动3次的决心成功机

率会比较高。

把注意力集中在您不想要的，如减

肥，会在心理上造成一种无形的抗拒。反

观，把注意力集中在您想要的，如“我要

变得更健壮”而非“我要减肥”，可推动

您的意志力。详细说明您要在什么时候

新的一年，新的开始，不妨试些新方法来帮助您守住决心原文 Celine Lim 模特 Cheok Shiunn-Huei and Shayne Hu, Changi Sports Medicine Centre

以及如何达到目标可以加强注意力。设

立一个候补计划，如“ 如果我觉得太累

了，那就先喝杯果汁才去健身房吧”，以

避免为自己找借口。

提示信、负责任、设定赌注、社会支

持、以及破功后让自己重新再来等因素

都可增强您完成决心的意志力。提示信

可以是简单的像粘在浴室里的便条纸。

通过将决心写在日记里或大声的向所有

人宣布可让您为自己的决心承担责任。

设定赌注会推动您守住决心。想要得到

社会支持的话，成立一个“伙伴系统”又

或者把有相同决心的人聚在一起，大家

互相鼓励。

现年32岁的A lexande r Yang是

独立档案和资源中心的经理，他说：“我

希望每个月能够阅读有关社会科学的

刊物，可是缺乏资金读研究生学位，并

且一直在和拖延症挣扎。我因此成立了

A nth roponymous，它是一个聚集了

社会科学发烧友的小组。这样我便能够

“ 我的2015年决心是只使用100件个人物品来生活，因为我觉得我们生活的太充裕了。我会举办

车库甩卖把我‘多余’的东西卖掉，然后把剩下的捐给新加坡真的真的免费市场。我会写博客来提醒自己不要随便买东西，并且希望找到支持者来鼓励我。”— Erwin Tan, 34岁，Shade照相馆老板

不一般的2015

年决心“ 我一定要在2015

年结束前去那些正面临被海水淹没的低洼国家！我会和生活在其中一个低洼国家的居民联系，并且预约好住宿。这样我就非去不可了。”— Mr Alexander Yang, 32岁, 独立档案和资源中心经理

39


封面故事 // 下定决心

更容易的应对自己的拖延症，并且还可

探索我的智力兴趣。”

如果您破功了，将之前已经做了的事

和学到的东西记录下来，然后重新再来。

任职猫福利协会（Cat We l fa re

Soc i e t y）的Veronyka L au说：“一

个我不断立下却屡次无法坚守的决心是

在我以志愿者经营了5年的机构里开展

一个美术项目。但我就是抽不出时间，因

为协会一直不停的在扩充－虽然这是件

好事。如今有更多能干的人在经营猫福

利协会，我真的希望能够把这个美术项

目搞起来。我和大家说了，让他们在我决

心受动摇时提醒我。”

但如果您一直对某一个决心犹豫不

决，花点时间问问自己是否真的想要做

出这个改变，它可能会对您的生活有正

面，甚至巨大的影响。要面对现实并且对

自己绝对坦诚，看究竟是能力问题、缺乏

推动力，还是恐惧。

只有当您的决心是忠于您想要的，

您才会愿意花时间、资源、以及精力

每日不断努力的去完成这个具改造性

的变化。

1 与其把注意力集中

在您不想要的（“我要减肥”），不如把注意力集中在您想要的（“我要变得更健壮”）

2 提示信，如便条纸，可增强您完成决心的意志力

3 大声的向所有人宣布可让您为自己的决心承担责任

4 要面对现实并且对自己绝对坦诚— 问问自己是否真的想要做出这个改变

“ 在2015年里，我希望通过每星期20个小时的体能训练和自修，增加自己对中国功夫的认识，尤其是洪拳和南少林

武术。虽然我的时间表排得很满，但我开始研究中国功夫已经超过一年了，并且没有放弃！非常感谢身边的挚友，他们希望我在生活中取得更好的平衡。还有那些透过学习功夫而结识的新朋友，他们让学习功夫变成一个好玩、刺激的新旅程。”— Ms Veronyka Lau, 43岁（右图），新加坡功夫副教练

守住决心小贴士

但如果您一直对某一个决心犹豫不决，花点时间问问自己是否真的想要做出这个改变，它可能会对您的生活有正面，甚至巨大的影响

20岁时…在这个年龄段的第一号困扰便是粉刺。但

是您在这个十年间里主要的目标是预防。

在这个时候勤奋的照顾好您的皮肤可减

少日后所将面对的皮肤问题。您不需要昂

贵的抗老或抗皱纹护肤品，反而应当使用

较温性的护肤品以及注重防晒。

如何护理？确保您使用温性的洗面霜每天清洗面部

2次。若您有使用化妆品的习惯，必须记

得在使用洗面霜前用卸妆液将化妆品彻

底清除。

至于那些容易长粉刺的皮肤则应该选

用含有水杨酸或抗细菌的无油脂、凝胶

状洁面霜。润肤乳则可使用任何一种牌

子。如果您的面部较容易长粉刺的话

可选用无油或无致粉刺性（non -

comedogen ic）的润肤霜。在

使用了润肤霜后便在面部和颈

部抹上防晒霜。确保您防晒

霜的防晒指数是SPF30，

并且是PA++或PA+++，

这样便能够给您的皮肤

提供UVA和UVB的

保护。

您可考虑在夜

间使用维他命A

衍生物的处方类

视黄醇（如 Tre t i n o i n、Re t i n - A 、以及

D i f f e r i n）或者含有视黄醇的非处方产

品。类视黄醇和视黄醇有助于刺激

胶原蛋白的增生以及减少细纹的

形成。它们也有助于治疗和预防

粉刺的滋生。

30岁时…您或许开始注意到眼部和

嘴部有一些细纹和皱纹、色

素沉着、太阳斑、以及黑

眼圈。您的毛孔变大，而

且皮肤不再像 20几岁时

那么有光泽。这些

如何保持青春面容《关怀》与您分享如何在20岁、30岁、40岁、甚至50岁都拥有亮丽的肌肤原文陈庥倩医生

40岁时…毛孔粗大、色素沉着、皱纹等到了这

个岁数全都出现了，而且变得越来越

严重。到了4 0岁后期如果开始停经，

这将使得皮肤更为干燥，从而使得皱

纹更为显著。

如何护理？早晚使用乳脂性（而非凝胶性）的洁

面霜。使用含有肽类或抗氧素，如维

他命 C，的乳清。比起乳霜和乳液，

乳清一般来说较容易被皮肤吸收。之

后抹上润肤乳和防晒霜。夜间则使用

处方类视黄醇。它有助于减少褐斑、

增加角质的去除、刺激胶原蛋白的生

长、以及增厚表皮。如果您的皮肤受

不了每晚使用类视黄醇，那便每隔一

晚才使用。皮肤干燥的话可使用含有

透明脂酸的丰润润肤霜。

50岁之后…毛孔越发明显，尤其是在鼻子和脸

颊的部位。您很有可能已经有太阳

斑和老人斑，还加带脸部和手臂出

现褐斑或褐斑块。由于地心吸力、皮

层底下的脂肪细胞减少、胶原蛋白

的流失、以及细胞更新放缓，皮肤便

开始下垂。额头开始有愁纹、眼角伸

展出鱼尾纹、以及脖子出现颈纹。但

您被灰心。要防止阳光对皮肤所造

成的损害以及停止已受损的皮肤继

续恶化是绝对不会太晚的。

如何护理？每天用超强的保湿洗面霜洗面2次，

然后涂上含有肽类或抗氧素，如维

他命 C，的乳清。接着在面部和颈部

抹上含有丰富抗氧素的润肤乳以及

防晒霜。到了夜间，您必须比在4 0

岁时做更积极的皮肤护理。增加您

每晚使用类视黄醇的份量以及考虑

使用较强的类视黄醇。

都是由于细胞更新的过程放缓以及一

些胶原蛋白的流失。

如何护理？每天洗面2次。那些含有α羟酸

（ A H A ）的洁面霜会促进角质的去

除。又或者，每星期为皮肤去角质1至

2次，以将坏死的皮肤细胞去除。避免

使用强力的磨砂膏。接着使用爽肤水

来使皮肤缩紧、收缩毛孔、以及避免

它们受到组赛。您所使用的润肤霜应

该含有高量的抗氧素，如维他命 C，

这将保护您的皮肤免受自由基的破

坏。确保您每天都涂抹防晒霜，即使

在室内也必须涂抹。

一旦步入了30岁，是

否要使用类视黄醇

或视黄醇已经不再

是一个选项了。

因此如果您

目前没有在使

用处方类视黄

醇，那便选择含

有视黄醇的晚霜

或乳清。

有关陈庥倩医生陈医生是樟宜综合医院皮肤病学部门的助理顾问医生。她的专长是湿疹和皮肤病理学。

41


特写 // 如何让容貌永远年轻

又到了每年的这个时候了－年末的派

对和聚会，把大家聚在一起吃喝

玩乐。让人眼花缭乱的各种零食

和丰富的节庆美食对许多人来说是一种极

大的诱惑。因此，年末也是大家大吃大喝的

季节，但无可厚非的是体重增加的机率也

会相对提高。

在佳节期间，应该吃什么还有吃多少

对许多人而言可说是进退两难啊。但若

能在享受美食时记住一个宗旨，这便万

无一失了。那便是：记住要保持体重。

所幸，我们与您分享以下几个策略，让

您的腰围安全的度过这个佳节期间：

1 不要跳过任何一顿餐食

派对当天也必须有条理的吃饭。如

果因为要参加派对而跳过某一顿餐食，

那您有可能会在到达派对后感到非常饥

饿，从而失去理智的大吃大喝。因此：

• 在前往派队前，先吃一个健康的零

食，如一份水果、3片全麦饼干、半

杯的全麦谷粮配低脂牛奶、又

或者是半杯的低脂酸奶。

• 在前往派队前喝下几杯水，

以确保体内有足够的水分。

2 先看仔细

派对上通常会摆放很多

不同的食物，从而调起我们

如何健康地尽情享用佳节美食原文樟宜综合医院餐饮服务部

的生存守则大吃大喝

• 不要一直喝酒精饮料，间隔的喝一

些不含酒精的饮料或健怡饮料。

6 要果断

主人家和宾客可能会坚

持邀请您喝杯酒或把菜端到

您的面前请您吃。那您要如

何婉拒这些举动呢？学习：

• 婉转的说“不”，如“我已经尝过

了，味道很好，但我真的饱了。”

• 让您的主导手上一直拿着东

西，如一杯水或一杯健怡饮料。

7 穿紧身衣

这会时刻提醒您

不要多吃。

8 运动

在各派对之间的

空档期里，编排一些时

间来做运动。趁机建

立一个固定运动

的习惯并且在佳

节期间结束后继续

保持这个良好的习惯。

最后，把重点放在

节日所包含的意义，

而不是食物！佳节期

间是和亲朋好友一起

共享具有意义的时

光、享受彼此间的

友谊、还有建立更

深厚的联系！

的胃口，使得我们吃下比身体实际

所需的食物还要多。因此切记：

• 当派对开始时，喝点水或果汁，然后

巡视一下有些什么食物。在您还没来

得及拿起盘子把它装满食物之前先

决定好您要吃些什么。另一种做法

便是先和其他的宾客聊天说话。

• 选一个远离食物的座位。当

食物并非随手可得时，吃撑了

的机率也会相对减少。

3 要挑食

不要选择那些您每天都能吃得到

的食物，转而品尝那些佳节期

间的特备食品。选用一个

小一点的盘子。研究

显示人们虽然已达

到了饱足感，但仍

然会将盘里的食物

吃完。因此要注意

您所选用的盘子的

大小，还有以下事项：

• 自己动手，不要让家

人或朋友帮您拿食物。

• 选择那些会留下残渣的食物，

如带骨的鸡块，这样能够时刻

提醒自己到底吃了多少。

4 慢慢吃，享受美食

当您大快朵颐完后看见其他人还在

吃时会让您想去再添点食物。因此：

• 享受每一口食物，并且在

咀嚼时将刀叉放下。

• 吞咽前把食物咀嚼至少20次。

• 在咬下一口食物前先喝点水。

5 聪明的选择饮料

留意那些看似没有杀伤力的饮料，

看清楚它们的卡路里含量，如汽水、

杂果饮料、加了糖的饮料和果汁、啤

酒、酒、香槟、鸡尾酒，等等。尝试：

• 选择健怡汽水或带柠檬片的清水。

• 把健怡汽水和酒精混合在一

起，以降低酒精含量。

43


特写 // 大吃大喝的生存守则

大吃大喝

高枕无忧《关怀》与您分享如何提高您的睡眠质量

原文陈威宏博士，临床心理医生

大多数的人都把睡眠当做是理

所当然的事，直到睡眠开始

出现问题时才响起警钟。当

睡眠质量变差时，我们很快便会发现

应付日常活动的能力开始减退。我们

似乎无法集中精神、整个人无精打采、

并且出现酸痛和疼痛的感觉。我们会

发现自己的脾性变得古怪无常、容易变

得急躁、甚至容易生病。

由于急于对抗失眠，我们便在白天

增加咖啡因的摄取来提神，并且尝试

用小睡来弥补夜间所失去的睡眠。到

了晚上，我们使出更多的努力和意志力

来使自己睡着。讽刺的是这些善意的

举措只会加剧无法入睡的问题！

对付睡眠问题需要有几种考量。我

们必须探讨问题的根源、识别出最有

效的应对策略、以及连续几个星期实

行这些策略。良好的习惯可促进良好

的睡眠，而习惯是需要时间培养和改

变的。因此持之以恒是非常重要的。

睡眠的核心宗旨是当身和心都能够

完全放松时，良好的睡眠便会随之而

来。以下所列出的步骤能够帮助您获

得更好的睡眠，但前提是您必须勤奋

和连续的做几个星期。

第1 设定一个起床时间，每天在

同一个时间起床（包括周

末）记住了持之以恒有助于建立起良好

的睡眠习惯。

第2 从中午开始便准备让身体

放松

在睡前的6小时内不要摄取任何咖啡

因。定期做有氧运动可帮助您睡的更

熟，但切记在睡前的2小时内停止激烈

的运动以让身体有充足的时间放松。

减少吸烟和酒精的摄取，因为它们会

影响睡眠周期。不要在日间小睡超过

30 分钟因为这可能会影响您夜间的睡

眠状态。

➊ 仰卧，将双手放在腹部

➋ 吸气时让腹部轻轻的向外扩张

➌ 呼气时让腹部往内缩

➍ 以这个方式，持续轻轻的呼吸10分钟或以上

➎ 把注意力集中在手上，感觉腹部上下的节奏

➏ 如果头脑开始胡思乱想，把注意力重新拉回到您的双手

您的社区里也备有一些资源可在这方面帮助到您。和家庭医生讨论您的睡眠问题吧。您的家庭医生可将您转到社区里的相关服务项目如东部社区保健中心（勿洛南）的身心保健计划。

专注腹式呼吸运动：一个简单的放松法

有关陈威宏博士

陈博士是一名在澳洲注册的临床心理医生，并且拥有临床心理学的专业医生学位。他在新加坡和澳洲的精神健康和保健行业里累积了10年的工作经验。他曾为患有精神病的病人提供心理评估和心理疗法，从焦虑症到性格分裂症的病例都有。他也医治患有其它病症如慢性疼痛、睡眠问题、心脏问题、糖尿病、以及肾衰竭的病人。陈博士也在为社区策划精神保健项目方面有一定的经验。

第3 准备好房间，可睡得更香

想像您的卧室是一个

spa：除掉房里的杂物、确保房间

够暗，以及房内的温度适中。您

也可以使用如熏衣草和缬草的香

精油，以及播放柔和的背景音乐

让房内的气氛更能使人放松。

第4 建立一个良好的睡前例行

程序

在睡前的1小时里做一些简单的肢体

伸展或阅读一些轻松的刊物让自己

放松。关掉电脑和电视，因为这些仪

器的亮度会使您变得更加清醒。

第5 感觉疲倦时才去睡觉

如果您不觉得疲倦，那便下

床或离开睡房。做一些放松的运动，如

专注腹式呼吸运动，又或者是其他一

些轻微、简单的活动，直到您觉得困倦

为止。当您觉得真的困倦时才去睡觉。

每次当您在夜间醒来并且无法再入睡

时，起身离开睡房，然后去做一些放松

的运动一直到您又觉得困倦为止。

若能每日实行这5个步骤，您便会

在2至3个星期后察觉睡眠质量获得了

改善。

45


特写 // 高枕无忧

老人痴呆症

老人痴呆症是一种进行性发展的脑

部退化疾病，它指的是脑细胞的

坏死比正常速度来得快。而这并

非人体正常老化的一部分。随着新加坡人

口老化，患有老人痴呆症的人数相信将会

增加。在2005年，65岁或以上并且患有老

人痴呆症的国人是22,000。到了2020

年，这个数字预计会增加到53,000，而到

了2050年，患有此病的人数估计将增加至

187,000。

当一个人患有老人痴呆症时，他的记

忆、思维、言行举止、以及情绪都会受到影

像。虽然此病目前无药可医，但通过现有的

治疗法将能够控制好病症。

在患病初期通常很难断定一个人是否患

上了老人痴呆症，而许多人甚至否认自己的

健康出现了问题（查阅老人痴呆症的症

状），这也是相当普遍的。较为细心的家人

可能会怀疑病人的健康是否出现了问题。

在这个阶段，让病人及时求医并且开始服

用适当的药物是非常重要的，因为及早发

现将有助于控制病情。

当病情发展至第二期时，病人可能在做

一些日常活动时将需要其他人的监督。他

情绪上的波动和个性也将产生变化，并且

变得越发明显和厉害。他们可能呈现出不

同程度的激动、无精打采、以及精神错乱，

并且行为举止和往常大不相同。

到了此病的末期，病情可能会恶化并且

导致病人认知上的严重退化。病人可能失

如何控制记忆退化的病情原文 O Thiam Chin

了解

去方向感和经常迷失方向，有的甚至会变

得大小便失禁以及失去一些说话的功能。

不久后，患病者将无法照顾自己并且需要

他人照顾他日常生活中的所有事宜。

是什么导致老人痴呆症？老人痴呆症是由于脑细胞受到损害而造

成的。当脑部某一个部位的细胞受到损坏

时，该部位便不能正常的运作，从而影响记

忆力、判断能力、以及肢体活动能力。患上

老人痴呆症的风险因素有许多，其中包括

了年龄、性别、基因、脑部是否受伤、是否

曾经中风、以及是否患有其他疾病。两种

最常见的老人痴呆症是阿尔茨海默病和血

管性痴呆。

阿尔茨海默病被归类为神经退化性疾病的阿尔茨海默病

是老人痴呆症当中最常见的，占了50％至

60％的病例。它损坏脑细胞和神经，并且

破坏发送信息到脑部的神经系统化学

物质，尤其是那些用于储存记忆的细胞

组织。

数据显示，大部分患有阿尔茨海默病的

病人年龄超过65岁，而患上此病的机率会

随着年龄而提高。在一些少见的病例里，

病人的年龄在40至50多岁之间。

虽然此病目前无药可医，但有针对性的

治疗法可减缓症状的恶化，并且改善病人

的认知以及日常活动的功能。

• 屡次错放物件

• 重复发问同样的问题

• 无法明白他人的说话

• 无法做以前能够做的日常活动

• 在熟悉的环境里迷失方向

• 情绪波动无常，包括了激动和忧郁症

• 忘记日期

• 经常忘了关火炉或水龙头

• 无法使用正确的字句来表达自己

老人痴呆症的症状

4747


特写 // 了解老人痴呆症

血管性痴呆它的产生是由于脑血管受到损坏以及输送

到脑部的氧气供应被减弱或完全被切断。

这将导致一连串的小中风

（梗死），从而导致脑细胞

的死亡。这些小中风

的影响通常非常微

小，因此不会马上呈

现出症状。然而，它们

所造成的损害会随着时

间累计，最后导致血管

性痴呆。

患有此病者，当神经

衰退开始时通常会有一

个明显的期日，而且症

状会随着每一次小中

风而顺序发展，从而

显示了小中风正袭击

着病人。血管性

痴呆占了所有老

人痴呆症病例的

30％。

给予看护者的社区资源阿尔茨海默病协会（Alzheimer’s Disease Association）为病人和他们的家属提供教育以及支援服务。

6377 0700

新加坡年长者行动小组辅导中心（SAGE Counsel l ing Centre）开放了一条专门针对老人问题的服务热线。

6354 1191

曹氏基金会－华美培训中心（Tsao Foundation Hua Mei Training Academy）为看护者提供培训和专题讨论会。

6593 9547

樟宜综合医院的心理医学部门提供全面性的精神病服务。

6850 3333

日间护理中心如崇仁至善和谐院（Apex Harmony Lodge）以及阳光福利协会安老院（SWAMI Home），为社区里的老人痴呆症患者提供日间的活动和项目。

6585 2265（崇仁至善和谐院Apex Harmony Lodge）

6257 6117（阳光福利协会安老院SWAMI Home）

试一试亲自下厨，做几道适合迎接新年的小菜

美味

佳节

3149


您需要

火冰棍模或小纸杯和美工小木棒

供4人份

材料

• 原味低脂酸奶, 不加糖（500克）

• 草莓，切片（½杯）

• 蓝莓（½杯）

• 奇异果，切片（1个）

做法

➊ 将小量酸奶倒入冰棍模里。

➋ 把水果加入酸奶里。

➌ 重复以上2个步骤直到装满模子为止。

➍ 把模子放入冰箱里冷冻至少2小时才可享用。

供4人份

材料

• 火鸡胸肉，切丝（250克）

• 新鲜小菠菜（2杯）

• 新鲜草莓，切片（1杯）

• 蔓越莓干（¼杯）

• 中型的黄色甜椒，切条（½个）

• 烤核桃仁片（½杯）

调味汁

• 香脂醋（2汤匙）

• 橄榄油（1茶匙）

• 蜂蜜（½茶匙）

• 胡椒粉（½茶匙）

• 可选项：菲达奶酪，切小块（90克）

做法

➊ 把调味汁的材料倒入小碗里一起搅拌均匀。

➋ 把所有材料，包括调味汁，倒入沙拉碗里轻轻搅拌均匀。

食谱二圣诞冰棍

食谱一火鸡胸肉沙拉

小贴士以沙拉搭配水煮的

甜薯，这便是一顿

丰富正餐了。

吃出健康 // 火鸡胸肉沙拉和圣诞冰棍

小贴士您可选用其他美味的水

果来做出不同口味的

水果冰棍。

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