The internet is used by almost every person around the world today. No matter where you go in Singapore, you’ll see people spend much of their time online through their phones or computers. This, of course, doesn’t mean that the internet is safe. With the rise of the internet has come the rise of cybercrime as well. But, there are a lot of things you can do to keep yourself safe online!  

Make sure to back up your data

So first of all, remember to back up your files regularly. It’s highly likely that you are already vulnerable before you even read this article. And if by some chance you download a malware that wipes out all your data, you’ll have to say goodbye to all your files. Unless you’ve already backed them up! This is why it’s important to take these measures. Just remember to back up your files regularly!

Change your passwords frequently

Before anything else, don’t be too simplistic with your passwords. Having “password123” as your code will be very easy to crack. Hackers already a lot of different tools to crack passwords and it’s easy for them to get you if you use common words and terms. That is why you should also change your passwords often. You can do it every 6 months or every year. At the same time, you should avoid having the same password for all your accounts.

Exercise caution when opening emails

One of the most common ways hackers get their victims is by attaching malware to emails. Once you download that malware, the hacker can do just about anything. When checking mail, one of the first things you should obviously look at is the sender.

If it’s a stranger saying he/she is from a certain establishment (for example a bank), don’t trust them too easily. Search for the establishment first and see if they actually exist. If they do, give them a call or contact their main website to make sure it’s actually them that’s emailing you.

Don’t share too much online

Do you always share photos of your trips? Do your social media accounts track your location? Do you share the names of your family members online? If you do, it might be time to reconsider your choices.

Sharing too much information online is basically declaring inviting cybercriminals to your doorstep. Identity theft, asking for ransom, and different kinds of threats are only some of the many possible things they can do.

Keep your software up-to-date

One of the easiest ways to protect yourself is to constantly update your operating systems and other software. This will keep your security software up-to-date and allow your device to do necessary bug fixes. This way, it will be significantly harder for hackers to actually have access to your system.

When we say we want to start exercising, our goal in mind is usually to start losing weight and look fit. For some, it can also be to improve their cardiovascular health or just build muscle. But, not enough people know about the incredible benefits of exercise on our brains! Over the years, scientists have discovered the many positive effects of exercise on our mental health and here are only some of those.

Exercise gives a boost in cognitive functions

Probably one of the most well-researched benefits of exercise is how it actually boosts one’s brainpower. Some research, for example, has shown that doing moderate to high-intensity workouts can increase brain-derived protein.

This is a growth factor in the body known to enhance analytical skills, learning, and decision making. Exercise has also been shown to help improve memory and boost mental endurance. This means it takes longer for your creative brain juice to run out!

It also helps prevent decline

As it boosts our cognitive functions, exercising also helps one fight against cognitive decline. Of course, it’s only natural for our brains to get fuzzy as we age. But exercising can actually help in eliminating or at least delaying memory loss and overall degeneration of the brain.

Because the production of brain cells is affected as we age or because of diseases, we need to find ways to strengthen our brains. This is simply where exercise comes in! Physical activities won’t sound as tiring once you know how much it actually helps in keeping your brain healthy.

Exercise promotes better sleep

If you’re one of the many Singaporeans who still has trouble sleeping, exercising might just be for you. When you do physical activities, your body temperature increases. This is basically why you sweat while working out. After you’re done exercising though, your mind will have an easier time relaxing later in the day.

As a result of that increase in body temperature, it becomes easier for the body to return to your normal circadian rhythm. That means that your wakefulness and the quality of your sleep will be balanced.

Exercising is a great way to relieve stress

If you’ve never tried exercising before, you’ll never know how great of a stress-reliever it is. If you ask people why they exercise, stress-relief is one of the most common reasons you’ll hear.

Whether it’s jogging, cycling, hiking, boxing, or weightlifting, you’ll be sure to get rid of all the stress after a tiring day at work. Of course, the lower your stress levels, the better it is for the brain. Having ways to reduce stress will help improve your mood as well as your normal cognitive functions.

Like most fruits, raspberry is high in fiber, vitamins, and minerals which is why it is a perfect alternative to your usually desserts without feeling guilty. Here are more ideas on how to enjoy raspberries at home.

Raspberry Jam

  • Ingredients: 5 cups raspberries, 1 ¼ cups sugar, 2 tablespoons orange juice, 2 tablespoons lemon juice, 1 tablespoon grated orange zest, and 1 tablespoon Angostura bitters
  • Preparation: In a saucepan over medium heat, combine raspberries with orange zest and juice, lemon juice, and sugar. Bring to a simmer until combined for 15 to 20 minutes, stirring occasionally and skimming foam at the top. Remove pan from heat then add the bitters. Make sure to test the jam on a frozen plate to see it wrinkles. If it doesn’t, keep heating it. If it does, chill in a clean jar before serving.

Raspberry Chocolate Tart

  • Ingredients: 2 cups raspberries, 1 teaspoon cornstarch, 1/3 cup Nutella, 2 tablespoons sugar, 1 ½ cups flour, 6 tablespoons softened butter, and 5 ounces softened cream cheese
  • Preparation: In a food processor, combine cream cheese and butter then gradually add flour until a dough is formed. Shape dough into a flat disc then wrap in plastic. Refrigerate for at least 1 hour. When ready, preheat oven to 350°F. Combine raspberries with cornstarch and sugar in a bowl, making sure to mash the fruits lightly. Roll the prepared dough on a floured surface then place in a parchment-lined baking sheet (14 in x 8 in). Spread Nutella at the bottom then pour the raspberry mixture. Fold dough towards the center. Bake for 45 to 50 minutes.

Raspberry Corn Muffins

  • Ingredients: 1 ½ cups raspberries, 1 cup cornmeal, 2 eggs, 1 ¼ cups flour, 2 teaspoons baking powder, ½ cup granulated sugar, 1 ½ teaspoons baking soda, ½ teaspoon salt, ¾ cup buttermilk, 12 tablespoons unsalted and melted butter, and 3 tablespoons honey
  • Preparation: Preheat oven to 400°F and prepare a muffin tray by spraying with cooking spray. In a bowl, combine flour with cornmeal, baking powder and soda, salt, and sugar. In a second bowl, whisk eggs to combine with buttermilk, honey, and butter. Add the flour mixture to the wet mixture until combined then fold in raspberries. Pour mixture into the prepared muffin trays and bake for 20 minutes.

Berry Cobbler

  • Ingredients: 2 cups raspberries, 2 cups blueberries, 1 egg, 1 cup sugar and additional 2 tablespoons, 1 ¼ cups flour, ¼ teaspoon ground cinnamon, 1 teaspoon baking powder, ¼ cup milk, 1/8 teaspoon salt, 2 tablespoons canola oil, and vanilla yogurt
  • Preparation: Coat slow cooker with cooking spray. In a bowl, whisk 2 tablespoons sugar with 1 cup flour, cinnamon, and baking powder. While in a second bowl, whisk egg with oil and milk. Combine dry mixture with wet mixture then pour batter into a slow cooker. Meanwhile, combine remaining flour and sugar with raspberries and blueberries then pour this on top of the first mixture. Cook on high for 105 minutes to 120 minutes. Serve with a topping of yogurt.

It is not surprising that lack of intimacy is the fourth most common reasons for divorce in Singapore because it is an essential part of any marriage. However, there seems to be a common misconception about the term intimacy as most people associate it only with sex. But intimacy is about openness, mutual love and respect, and willingness to share.

How do you know if you are trapped in such a situation and is there anything you can do to save your marriage?

Reasons for Lack of Intimacy

There are a lot of factors that can contribute to lack of intimacy in marriage. After you get over the first few years of excitement right after the wedding, some couples go through difficulties involved in raising kids, financial issues, career changes, and many more.

It does not necessarily mean that you have “fallen out of love” with your spouse, but frustration, stress, exhaustion, anxiety, and having kids can take a toll on couples emotionally and physically.

Maybe you have grown distant from each other, but you are actually in the same situation as your spouse. Another factor that most people refuse to acknowledge is that attraction to the partner will change as we age.

Maybe age has not been kind to your husband or your wife has not gotten her body back after having kids. But you need to remember that love is above physical attraction. If you married that person, surely it was more than just for the good looks.

Signs of Lack of Intimacy

Maybe you feel as if you don’t talk as much as you used to. Perhaps work and other matters has kept you from spending more time with each other. Distance can be the first sign that the excitement has fizzled out. Lack of transparency about your feelings can also create cracks in your marriage.

Do you still find time to talk about what happened at work and how you’re feeling? When was the last time you listened to each other’s stories and complaints? Perhaps only one of you is sharing their experiences but the other is keeping their distance. Failing to share common things with each other can also mean you have grown distant.

When was the last time you watched a movie together? Do you still send each other sweet text messages? Do you even have common hobbies? Do conversations always end up in fights? Emotional distance manifests in lack of the ability to open up confidently to your partner. Physical intimacy is just as important because it is an extension of emotional intimacy.

What to Do About It

Raising a family together can be tough, even things that seemed easy at the beginning of your life together. Yes, work and parenting are exhausting, but remember that other couples have made it through successfully because they tried.

Discuss this with your spouse to try to find a solution. There is no one formula to a successful marriage but most success stories have one thing in common: they chose to stay together. Do not be afraid to talk to a marriage counselor if needed.

A headache can be a symptom of an illness or it could be an effect of medication and injury, that is why not all headaches will go away just by taking an over-the-counter pain reliever. Being able to recognize the differences in headaches mean that you either get a proper medication and rest or survive through a pain-filled unproductive day at work.

These are the types of headaches you need to remember.

Tension Headache

This is often triggered by stress regardless of age of current health condition. While the pain usually goes away after a while, it isn’t a crippling, throbbing pain that will get in the way of work. There might be some sensitivity in some areas of the body such as the shoulders, neck, forehead, and scalp. If, however, you experience this regularly, you need to schedule an appointment with your doctor in Singapore.

Migraine

Migraineurs have different symptoms but they commonly experience intense pain that pulses or throbs inside the head. During an attack, they can be sensitive to light and sound or they could also experience symptoms before an attack happens. Most of the time over-the-counter medication does not help with the pain, that is why migraineurs are advised to seek help from a doctor to identify triggers and reduce attacks.

Hypnic Headache

This is the type of headache that usually happens while the person is asleep. It can also be mistaken for a migraine or cluster headache but the throbbing pain on both sides of the head is a lot milder.

Cluster Headache

This is the worst type of headache you can get because the pain feels like it’s burning or piercing especially on one side of the face or behind one or both eyes. It might be mistaken for a migraine, but it also includes swelling or redness on the areas that are affected, as well as nasal congestion.

Caffeine Headache

This is becoming more common nowadays because of coffee addiction and may be a sign of one of the following: withdrawal, overdose, over-consumption, allergy, and sensitivity to caffeine.

Sinus/Allergy Headache

The headache is the result of the pressure in the sinus area, especially if it is congested. It can also be a symptom of an infection resulting from the congestion. Most people who experience this have sinusitis or seasonal allergies, that is why the goal of the treatment is to reduce the mucus buildup, avoid allergens, and to treat infections with antibiotics.

Hypertension Headache

This should be considered an emergency especially if you have been diagnosed with a heart disease. Symptoms may seem harmless, but an elevated blood pressure should not be ignored. Symptoms include chest pain, difficulty breathing, irregular heartbeat, vision problems, and confusion or fatigue.

Rebound Headache

This is a side effect of the overuse of medications and is usually the result of relying too much on painkillers for headaches. For people who need medication for migraines, they are advised to avoid codeine, to use preventive medications, and to take painkillers not more than twice a week.

If you don’t have enough time to make complicated meals in the morning, try these easy, filling, and healthy breakfast recipes for your family.

Tomato and Egg Sandwich

Ingredients: 2 thick slices of tomato, 2 eggs, 2 cheddar slices, 1 teaspoon vegetable oil, split and toasted muffin, and salt and pepper

Preparation: Cook eggs in a skillet for 1 to 2 minutes while you prepare the muffin halves. Top the eggs with cheddar, cover the skillet and cook for 1 minute. Top each half of the muffin with tomato then slide one cheesy egg on each. Season with salt and pepper then top with the remaining muffin half.

Breakfast Burrito

Ingredients: 3 beaten eggs, 3 tablespoons bell peppers, 1 teaspoon olive oil, 1 tablespoon water, and tortillas (at least 8-inches in diameter)

Preparation: Cook the peppers in a pan then set aside. Whisk then cook eggs in the skillet but avoid scrambling the ingredients. Cut the fried egg in half then place them on the tortilla. Sprinkle with cooked peppers before rolling each tortilla. Finally, cut into bite-sized pieces.

Eggs in Peppers

Ingredients: Eggs, bell peppers in different colors sliced lengthwise, your choice of spices and herbs, and olive oil

Preparation: Heat a skillet with oil then line up the sliced bell peppers. Crack eggs into the center of each bell pepper slice then season with spices and herbs. Cook for 1 to 2 minutes without flipping the eggs in pepper. Serve with toasted bread.

Eggs with Cheddar, Chives, and Ham

Ingredients: 10 eggs, 2 tablespoons water or milk, 1 ¼ cups cooked and diced ham, 1 ½ cups shredded sharp cheddar, 1/3 cup chives, 1 ½ teaspoons unsalted butter, 1 teaspoon salt, and ¼ teaspoon ground black pepper

Preparation: Heat butter in a skillet then sauté ham until golden brown. In a bowl, whisk eggs, salt, pepper, and milk/water. Pour mixture into the pan and stir occasionally until cooked for 4 to 5 minutes. Stir the chives and cheddar before the mixture is fully cooked.

Frozen Breakfast Quesadillas

Ingredients: 3 tortillas, 1 egg, 3 egg whites, 2 tablespoons cilantro, ½ tablespoon taco seasoning, ½ cup drained and rinsed black beans, ¼ cup red onion, ½ cup rinsed and drained corn, and ¾ cup shredded cheddar

Preparation: Whisk egg and egg whites in a bowl then scramble in a skillet. Mix scrambled eggs with onion, cilantro, corn, black beans, taco seasoning, and cheese in a bowl. Distribute mixture on each tortilla then fold. These can be frozen overnight and microwaved in the morning.

Cheese and Bacon Pops

Ingredients: 4 strips cooked and chopped bacon, 3 eggs, 1 cup milk, 1 cup all-purpose flour, ¼ cup grated parmesan, ½ cup shredded sharp cheddar, 3 tablespoons melted butter, and ¼ teaspoon salt

Preparation: Preheat oven to 375°F while you grease the pan or ramekins with butter. Puree milk, eggs, butter, flour, and salt in a blender until smooth. Then, mix in parmesan, cheddar, and bacon. Divide this mixture among the greased cups. Bake for 40 minutes. This recipe can be frozen and reheated for 4 weeks.