Health Matters

[Bigbird]

2 hours ago, The_King said:

 

 

Yah supplements is a multi billion industry.  

 

We dont need it unless we dont have a good diet!

[The_King]

13 minutes ago, Bigbird said:

 

Yah supplements is a multi billion industry.  

 

We dont need it unless we dont have a good diet!

very hard la

 

you go outside eat, the food usually is 60 to 80% carbo. how  to have good diet.

 

me is on omad, so me is 3 times per week is 60 to 70% veggi + 30% (egg, fruit, fried bean curd skin)

 

4times per week is 50 to 60% veggi + 40% meat

[Bigbird]

24 minutes ago, The_King said:

very hard la

 

you go outside eat, the food usually is 60 to 80% carbo. how  to have good diet.

 

me is on omad, so me is 3 times per week is 60 to 70% veggi + 30% (egg, fruit, fried bean curd skin)

 

4times per week is 50 to 60% veggi + 40% meat

 

You OMAD mah!  You know how to adjust!

 

You know OMAD is insufficient to meet your daily nutrition needs, perhaps u need to readjust your meal(s)!

 

Yes eat outside the food component is lacking even more so now!  So for me i eat more small meals! If u exercise it even more challenging!     

 

U know your body best, so u need to balance health objective vs nutrition!

[The_King]

9 minutes ago, Bigbird said:

 

You OMAD mah!  You know how to adjust!

 

You know OMAD is insufficient to meet your daily nutrition needs, perhaps u need to readjust your meal(s)!

 

Yes eat outside the food component is lacking even more so now!  So for me i eat more small meals! If u exercise it even more challenging!     

 

U know your body best, so u need to balance health objective vs nutrition!

my veggi is one big plate, i eat 4 to 5 fruit per week

[Bigbird]

30 minutes ago, The_King said:

my veggi is one big plate, i eat 4 to 5 fruit per week

 

I like your style determine and focus!  

 

I want to be your neigbour kym!!

[The_King]

6 minutes ago, Bigbird said:

 

I like your style determine and focus!  

 

I want to be your neigbour kym!!

i dont like my diet.

 

prefer  pure carbo food but health come first, so no choice

[chamfer]

 

[chamfer]

 

 

[Huat Zai]

3 minutes ago, chamfer said:

 

 

https://www.youtube.com/watch?v=q_0tXsVnr_E

 

 

[The_King]

 

 

 

[The_King]

A longevity expert says you can extend your lifespan if you eat more carbs, less protein, and fast every 3 months

 

• Eating more carbs, less protein, and fasting may extend lifespan, suggests a new paper.

• The co-author, Valter Longo, is a longevity expert who designs diets for celebs like Gwyneth Paltrow.

• There's evidence plant-based carbs are healthy. Fasting has mixed evidence and side effects.

If you want to live as long as possible, you may want to cut back on protein, eat more carbs, and fast regularly, sometimes for days at a time, suggests an article published April 28 in the journal Cell.

Diets high in plant-based carbs and fats and low in meat and processed food may be best for longevity, according to the researchers, Dr. Valter Longo, a professor at USC Leonard Davis School of Gerontology, and Rozalyn M. Anderson, of the University of Wisconsin School of Medicine and Public Health.

Longo is also the founder of a company that sells "fasting-mimicking" meal kits and diet plans designed to offer the benefits of fasting by severely restricting calories but allowing you to eat small portions of specific foods. Celebrity fans of Longo and his diet plans include Gwyneth Paltrow.

While fasting and other diets are often linked to weight loss, Longo argues they're also important for long-term health.

"The longevity diet is not a dietary restriction intended to only cause weight loss but a lifestyle focused on slowing aging," he said in a press release.

The longevity diet is high-carb, low-protein, and mostly plant-based

To promote a longer lifespan, an optimal diet relies on primarily plant-based carbohydrates like legumes, whole grains, and vegetables, with about 30% of daily calories from healthy fats like nuts, olive oil, and some dark chocolate and fish, according to the researchers.

They also advise avoiding red meat and processed meat, as well as refined grains and added sugars, and consuming minimal white meats like poultry. Recent evidence suggests swapping out processed foods and meat for more whole foods and plants could add as many as 10 years to your life.

The recommendations are also similar to traditional diets in the so-called "Blue Zones," areas of the world where people live the longest, healthiest lives, according to some research.

The researchers also suggest limiting protein intake could help extend your life. There's some evidence consuming a lot of protein and amino acids may ramp up biological processes, like production of certain hormones, which may accelerate aging, based on studies of both humans and animals.

The researchers also recommend both intermittent and multi-day fasting

The article also suggests that when you eat, not just what you eat, can make a difference for lifespan. To optimize health, the researchers recommend eating within a 11 to 12 hour time period each day, and fasting for the remaining 12 hours.

Known as intermittent fasting, the limited eating window has been extensively studied for weight loss and health benefits, although research has been mixed.

Periodically fasting for multiple days at a time, or following a fasting-mimicking diet might also be beneficial, according to the researchers.

They recommend a five-day cycle of fasting once every three to four months, based on evidence from both human and animal models suggesting prolonged fasting might reduce inflammation and improve blood sugar control to contribute to a longer, healthier life.

Some experts argue the side effects of low protein and fasting aren't worth the potential benefits

Not everyone agrees that fasting and skimping on protein are a good idea.

Fasting, particularly for multiple days, can have side effects such as muscle loss, lethargy, and hunger, nutritionist Robb Wolf previously told Insider.

In contrast, staying physically active and eating mostly whole foods in moderation is a well-researched, safe way to improve your health and life through food, he said.

"There are some things that work maybe as well or better than calorie restriction, and I would argue that they suck a lot less," Wolf said.

[The_King]

Heng i 90% is OMAD

 

 

[The_King]

 

[chamfer]

 

[Bigbird]

Seven hours’ sleep is ideal amount in middle to old age, study finds

 

Too much and too little sleep linked with worse cognitive performance and mental health

A good night’s sleep is as important as exercise for people as they get older, one researcher said. Photograph: Getty Images

 

 

Hannah Devlin Science correspondent

@hannahdev

Thu 28 Apr 2022 16.00 BST

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Seven hours of sleep each night is the ideal amount in middle to old age, research suggests.

The study of nearly 500,000 adults aged between 38 and 73 found that both too much and too little sleep were linked with worse cognitive performance and mental health, including anxiety and depression. A consistent amount of sleep also appeared to be beneficial.

 

Prof Barbara Sahakian, from Cambridge University’s department of psychiatry, said: “For every hour that you moved away from seven hours you got worse. It’s very clear that the processes that go on in our brain during sleep are very important for maintaining our physical and mental health.”

Getting a good night’s sleep, she added, was important at all stages of life, but particularly as people aged. “I think it is as important as getting exercise.”

A possible reason for the link between insufficient sleep and cognitive decline may be the disruption of slow-wave, or deep, sleep, which has been shown to be important for memory consolidation. A lack of deep sleep could also prevent the brain from clearing toxins effectively.

The study, which used data from the UK Biobank, included brain imaging and genetic data for almost 40,000 of the study participants. It found that the brain area most affected by sleep was the region containing the hippocampus, the brain’s memory centre, with too much or too little sleep linked to a smaller brain volume. The analysis found that people who slept seven hours a night performed best on average on cognitive tests for processing speed, visual attention, memory and problem-solving skills.

However, the work could not prove a causal relationship, and the link between sleep and some brain disorders is complex. For instance, unusual sleep patterns and insomnia are a common symptom in people with dementia.

The scientists are less clear about why spending eight or more hours in bed could cause problems. One explanation is that people who have poor quality, disturbed sleep, tend to spend longer sleeping – or trying to sleep – because they feel tired. “We don’t really understand why sleeping longer would be a problem,” Sahakian said.

 

https://www.theguardian.com/science/2022/apr/28/seven-hours-sleep-is-ideal-amount-in-middle-to-old-age-study-finds

[Bigbird]

What Is Deep Sleep and Why Is It Important?

• Sleep stages
• Benefits
• Risks
• Requirements
• Diagnosis
• Tips

Deep sleep stage

You may have heard that adults need between 7 and 9 hours of sleep each night. But, the quality of sleep you get also matters.

While you rest, your body goes through different stages of the sleep cycle. Deep sleep, for example, is the stage of sleep you need to feel refreshed when you wake up in the morning. Unlike rapid eye movement (REM) sleep, deep sleep is when your body and brain waves slow down.

It’s hard to wake from deep sleep, and if you do, you may feel particularly groggy.

Read on to learn more about this part of your sleep cycle.

What are the stages of sleep?

Sleep is divided into two categories: REM and non-REM sleep. You begin the night in non-REM sleep followed by a brief period of REM sleep. The cycle continues throughout the night about every 90 minutesTrusted Source.

Deep sleep occurs in the final stage of non-REM sleep.

Non-REM sleep

Stage 1 of non-REM sleep lasts several minutesTrusted Source as you move from being awake to being asleep.

During stage 1:

• your body functions — like heartbeat, respiration, and eye movements — begin to slow
• your muscles relax with only occasional twitches
• your brain waves start to slow down from their wakeful state

Stage 2 accounts for about 50 percentTrusted Source of the total sleep cycle. This is the stage of sleep you may fall into more than any otherTrusted Source throughout the night.

During stage 2:

• your body’s systems continue to slow and relax
• your core temperature drops
• your eye movements stop
• your brain waves are slow, but you have some short bursts of activity

Stages 3 and 4 are when you experience deep sleep.

Edited May 4, 2022 by Bigbird

[Bigbird]

During these stages:

• your heartbeat and breathing become their slowest as your muscles relax
• your brain waves become the slowest they’ll be while you’re asleep
• it’s difficult to awaken even with loud noises

Deep sleep is also referred to as “slow wave sleep” (SWS) or delta sleep.

The first stage of deep sleep lasts anywhere from 45 to 90 minutes. It lasts for longer periodsTrusted Source in the first half of the night and becomes shorter with each sleep cycle.

REM sleep

Stage 5, or your first stage of REM sleep,occurs about 90 minutesTrusted Source after moving through non-REM stages.

During this stage:

• your eyes move rapidly from side to side
• you experience dreaming as your brain activity increases to a more wakeful state
• your heart rate increases to near its wakeful state
• your breathing becomes faster and even irregular at times
• your limbs may even become paralyzed

What are the benefits of deep sleep?

Glucose metabolism in the brain increases during deep sleep, supporting short-term and long-term memory and overall learning.

Deep sleep is also when the pituitary gland secretes important hormones, like human growth hormone, leading to growth and development of the body.

Other benefits of deep sleep include:

• energy restoration
• cell regeneration
• increasing blood supply to muscles
• promoting growth and repair of tissues and bones
• strengthening the immune system

What happens when you don’t get enough deep sleep?

Deep sleep is responsible for helping process the information you encounter each day. Without enough, the brain can’t convert this information to your memory.

Not getting quality sleep is also linkedTrusted Source to conditions, like:

• Alzheimer’s disease
• heart disease
• diabetes
• stroke

The deep sleep stage itself is associated with certain disorders, like:

• sleepwalking
• night terrors
• bedwetting
• sleep eating

 

How much deep sleep do you need?

You spend roughly 75 percentTrusted Source of your night in non-REM sleep and the other 25 percentTrusted Source in REM sleep. Of this, around 13 to 23 percentTrusted Source of your total sleep is deep sleep.

That said, deep sleep decreases with age. If you’re under age 30, you may get two hours of deep sleep each night. If you’re over age 65, on the other hand, you may only get a half hour of deep sleep each night, or none at all.

There’s no specific requirement for deep sleep, but younger people may need more because it promotes growth and development. Older people still need deep sleep, but not getting as much doesn’t necessarily indicate a sleep disorder.

[Bigbird]

How do you know how much you’re getting?

If you wake up feeling exhausted, it may be a sign that you’re not getting enough deep sleep.

At home, wearable devices measure sleep by tracking your body’s movements during the night. This technology is still relatively new. While it may help identify sleep patterns, it may not be a reliable indicator of how much deep sleep you’re getting.

Your doctor may recommend a sleep study called a polysomnography (PSG). During this test, you’ll sleep at a lab while hooked up to monitors that measure:

• breathing rate
• oxygen levels
• body movements
• heart rate
• brain waves

Your doctor can use this information to see if you’re reaching deep sleep and other stages throughout the night.

Tips for better sleep

Heat may promote more slow wave sleep. For example, taking a hot bath or spending time in a sauna before bed may help improve your sleep quality.

Eating a low-carbohydrate diet or taking certain antidepressants may also promote deep sleep, though more research is needed in this area.

Getting enough sleep in general may also increase your deep sleep.

Here’s some tips:

• Put yourself on a bedtime schedule where you go to sleep and wake up at the same time each day.
• Get plenty of exercise. About 20 to 30 minutesTrusted Source each day is a good start, just avoid working out in the hours before bedtime.
• Stick to water and other decaffeinated drinks before bed. Caffeine, alcohol, and nicotine may make it harder to get a good night’s rest.
• Create a bedtime routine to unwind from the day, like reading a book or taking a bath.
• Banish bright lights and loud noises from your bedroom. Too much TV or computer time may make it hard to relax.
• Don’t lay in bed tossing and turning. Consider getting up and doing a light activity, like reading, until you’re tired again.
• Consider replacing your pillows if you’ve had them for over a year and have trouble getting comfortable. Want suggestions? Browse our market, filled with editor-trusted and expert-verified pillow recommendations.

Browse our sleep shop and discover all the best products for achieving deeper sleep.

If the above tips don’t help, make an appointment to see your doctor.

https://www.healthline.com/health/deep-sleep#requirements

[The_King]

Eating a wide variety of fruits and vegetables reduces risk of cognitive decline

 

 

SINGAPORE - Individuals who consume a wide variety and substantial quantity of fruits and vegetables during their midlife are less likely to suffer cognitive impairment in their later years, a study has found.

Researchers discovered that participants who consumed an average of around 520g of fruit and vegetables a day were 23 per cent less likely to be cognitive impaired than those who consume an average of 165g a day.

The study, led by Dr Koh Woon Puay, Professor of Healthy Longevity Translational Research Programme at National University of Singapore Yong Loo Lin School of Medicine, also found that increasing the variety of fruits and vegetables consumed also reduced the risk of cognitive decline, independent of quantity.

Dr Koh, corresponding author of the study, said: "It is not enough to just eat more, increasing the variety in the consumption of fruits and vegetables is also important in improving health."

The study, which was published in the British Journal of Nutrition in March, is the first known study to examine variety of fruits and vegetables independent of quantity intake.

Researchers used data from the Singapore Chinese Health Study, which collected dietary patterns of more than 63,000 Chinese Singaporeans aged 45 to 74 years between 1993 and 1998.

 

 

A total of 14 fruits and 25 vegetables were identified as commonly eaten foods and included in the study.

 

Twenty years after the study, a follow-up interview was conducted to measure their cognitive function, with 16,737 participants making up the final study population.

The study observed that participants who consumed an average of 10 types of fruit a month were 22 per cent less likely to be cognitive impaired as compared with those who consumed four types.

Participants who consumed 22 types of vegetables monthly had 13 per cent lower risk as compared with those who consumed an average of 13 types.

 

Fruits were further categorised according to their glycemic index.

Those with low glycemic index cause a slower rise in blood sugar as compared with those with a higher index.

Vegetable categories included light green vegetables, dark green vegetables, cruciferous vegetables, yellow vegetables, tomato products and mushrooms.

Research found that consumption of fruits with low glycemic index such as apples and peaches, and vegetables from the mushroom, and light green vegetables categories were associated with lower risk of cognitive decline.

Although the study population comprises only Chinese Singaporeans, Dr Koh said the findings would be applicable across all races.

She said: "The benefit (of lower risk of cognitive decline) is due to biological factors and not exclusive to the Chinese. Nutrients and antioxidants in fruit and vegetables are good for protecting brain function."

The findings were consistent with other studies conducted in Europe, the United States and Japan, which similarly concluded that higher quantity of fruit and vegetable intake was associated with lower risks of cognitive impairment in later stages of life, added Dr Koh.

Dr Chan Tat Hon, who did not participate in the study, said he hopes the research will convince Singaporeans to make changes in their dietary habits.

The doctor, who teaches patients how to make dietary modifications to reduce risk of chronic diseases, added: "This study is extremely actionable. We can start (reducing the risks of declining cognitive ability) today, immediately."

[The_King]

 

[chamfer]

 

[chamfer]

 

[chamfer]

 

[The_King]

https://www.tatlerasia.com/dining/drinks/best-worst-oat-milk-singapore-ranked-according-to-lactose-intolerant-person

 

 

 

Two years ago, I was diagnosed with Crohn’s Disease, a type of inflammatory bowel disease that inflames your digestive tract and leads to pain, fatigue, diarrhoea and more. As a major foodie (and occasional food writer), this was terrifying for me because suddenly, I had to pay very close attention to my diet in order to figure out which foods triggered me and which were ‘safe’ foods. So many foods have gone out the window in the last few years but arguably the worst elimination I had to make was dairy. 

I could no longer manage cheese, yoghurt, my morning dose of Milo (this writer still does not drink coffee) or milk and I was devastated.

Don’t miss: 5 Vegan Tiktok Trends You Need to Try For a More Plant-Based Diet

At this point, I had already tried a number of almond milk brands in an attempt to substitute animal milk and I hated all of them equally and with just as much passion. This is really what depressed me the most. I couldn’t seem to find something that would adequately replace dairy (soy milk has a very different flavour profile) and figured that I would simply have to give up the pleasures of a cold glass of milk for good.

So, you can imagine my surprise when one day, someone bought me a carton of Alpro’s This Is Not Milk Whole oat milk and I tried it for the first time in my life. All it really took was a few sips for me to realise that the hype around almond milk at that point was unfounded. Oat milk deserves all the attention it has garnered over the years and I had no idea why it took me this long to figure it out. 

Of course, not all oat milk is made the same. This led me down a rabbit hole of searching for the best oat milk on the island. Since then, I have tried just about every brand of oat milk out there (and as you know, plant-based milk brands have been popping up left, right and centre as the world attempts to be more sustainable and healthy). 

However, plant-based milk is expensive and there’s nothing worse than buying a whole pricy carton only to realise that it tastes like watery milk soup with a bitter aftertaste to boot.

So this World Environment Day, I present to you, a very highly researched and extremely well thought out list of the worst to best oat milk brands and flavours on the island, ranked, for your experimentation. 

1. All Good Original Oat Milk

 

 

 

 

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Rating: 1/10

All Good is a fairly new oat milk brand in Singapore that is dairy-free, soy-free and something that we are slowly starting to see in online supermarkets.

Unfortunately, and I want to be delicate here, I took one sip and immediately regretted it. The milk was watery (not as creamy as one would assume) and left the worst aftertaste.

I want to guess that perhaps this largely has to do with the fact that the milk is unsweetened? But as someone who recently quit dairy and is venturing into the world of oat milk, I say skip this for now. Hopefully, as the brand develops, its formulation will too. 

Buy it here.

2. Oatly Organic Oat Drink

 

 

 

 

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Rating: 2/10

When I started my journey to finding the best oat milk in Singapore, one of the first ones I tried was Oatly Organic Oat Drink. The drink uses 100 per cent organic oats, no added sugar and has betaglucans, which are good for the heart and help to maintain cholesterol levels. 

I really wanted to like this one but the lack of sweetness made it a little difficult to swallow; it even tasted rather bitter and left a very grainy aftertaste. I do appreciate that it is healthier than some of my actual favourites on the list so if this is what you’re looking for... maybe, and this is a big maybe, this will suit you. 

Buy it here.

3. Oatly Oat Drink

 

 

 

 

 

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Rating: 4/10

We have another Oatly carton here, people. As this is available almost everywhere, I was excited to be a fan—but I’ll be honest, it tasted almost like baby milk powder.

It was slightly grainy and left a slightly bitter aftertaste. That said, it isn’t the worst oat milk out there and in a pinch, I’d grab it in a convenience store if I really had no choice. Oat milk is not as prominent in our regular supermarkets as it should be so convenience sometimes really wins.

Buy it here.

4. Oatside's Chocolate Hazelnut Oat Milk

 

 

 

 

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Rating: 5/10

Very few brands do chocolate-flavoured oat milk well, and many try to offer an extra option (such as chocolate hazelnut) when they really should not be making an existing problem worse (if you get what I mean).

However, Oatside (which, spoiler alert, is my personal favourite oat milk brand), nails it. Oatside, a brand that was launched in Singapore just last year, uses a blend of sustainably sourced Indonesian-African cacao beans and 100 per cent Turkish hazelnuts in their chocolate hazelnut oat milk. It also uses coconut palm nectar, so you get a light caramel taste that blends seamlessly with the nutty taste. 

The milk itself as a result has a deep flavour profile that doesn’t leave it tasting diluted or watery. Its only flaw would be that it does have a mild aftertaste, which I am not a fan of. That said, this is not altogether unpleasant like many brands are, so I will continue to patronise Oatside. 

Buy it here.

Don't miss: Singaporean Ex-CFO of Heinz ABC Creates Oatside, a Creamy Oat Milk, to Win Over Dairy Lovers

5. Oatbedient's Chocolate Oat Milk

 

 

 

 

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Rating: 7/10

As mentioned above, this writer does not drink coffee so for a very long time, I would rely on my warm cup of Milo in the morning to get me past that sleepy stage of the day. When I switched exclusively to oat milk, one major issue was that I no longer had the option of a warm drink in the mornings. If you didn’t know, while you can heat up oat milk, you have to do it very carefully because overheating it can change its consistency and make it very thick. Who has time for such a struggle in the morning?

So when I discovered Oatbedient, which is (according to my research) one of the newest local oat milk brands to have popped up in the market, I was thrilled. 

Oatbedient is unique because it comes in sachets. The milk is powdered and you only need to add hot water to make your beverage. The packets make it a fuss-free and easy way to prepare my morning drink especially when I have no time for breakfast and can just bring a sachet with me to make in the office.

The milk itself is not overly sweet and the malty flavour comes through very clearly without leaving a bitter aftertaste.

Buy it here.

 

6. Oatly's Chocolate Oat Milk

 

 

 

 

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Rating: 8/10

Before my diagnosis, one of my favourite things to do on busy office days (or days when my social battery was dead), was to grab a sandwich and a little carton of milk from a nearby store and enjoy it in the office during lunchtime. 

Now as you probably know, it has really only been in the last few months that plant-based milk has been making its way into our convenience stores in smaller sized portions. For those who know, this path was paved primarily by Oatly.

Oatly was one of the first brands I saw that offered its chocolate and original flavour options in little boxes with sustainable paper straws. I have tried both flavours and will easily say that the chocolate version is much superior (as you can probably tell from my conclusion above that the original version tastes much like baby milk power).

The cocoa used in the drink is sustainably sourced and richly flavoured so you get a very smooth drink that isn’t grainy (yes, oat milk can be quite grainy). It also has that full-bodied taste you typically associate with regular chocolate milk. 

The little cartons always take me back to my childhood days when mini cartons of milk were a staple in my diet.

Buy it here.

7. Alpro This Is Not Milk Whole

 

 

 

 

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Rating: 9/10

This is it. The oat milk that launched me into the world of oat milk. While Alpro is not number one on my list of favourites, it will always hold a special place in my heart for being my first. In fact, I am sipping a glass of Alpro as I write this (for research purposes, obviously).

I love Alpro This Is Not Milk Whole primarily for its taste that blends seamlessly with literally any other drink, instantly elevating the flavour profiles. 

The milk itself is nutty with savoury notes, rich, creamy and oh-so-delicious. If you are dairy-free and are missing cereal as I’ve heard many of my lactose-free friends say, this is what you need to try. It works perfectly with cereal, in powdered drinks and even on its own. 

There is also absolutely no aftertaste (a feat it would seem in the world of oat milk).

Buy it here.

8. Oatside Barista Blend

 

 

 

 

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Rating: 10/10

It gives me great pride to very honestly say that Oatside Barista Blend ranks at the top of my list purely on taste alone. While I do enjoy the chocolate hazelnut option, the original version is truly a winner.

Besides the extremely adorable branding, Oatside’s original blend packs a punch tastewise. It is nutty, malty, rich and the flavours are striking on the palate. 

Don't miss: Oatside Is Singapore’s First Homegrown Oat Milk—Here’s What You Need to Know

It has no aftertaste (as all good oat milk should) and the best part is that I’ve noticed that it has the ability to elevate most drinks. I find that my typical powdered drinks taste so much better with Oatside and I love the savoury and slightly salty profile it brings to the table. This Barista Blend by Oatside also means you can use it in coffees. 

I also love that in just a year, Oatside has been able to offer its milk in most major supermarkets (and even cafes) which makes it very accessible, something that I, unfortunately, can’t say about the rest of the other brands on my list (with the exception of Oatly).

Buy it here.

[chamfer]