Menstrual cycles are something you have to deal with every month and that is not very comfortable at all. There are girls who are blessed enough not to encounter menstrual discomforts every month while some feel pain and other things. Lucky for you, your mother is there to teach something which she got from your grandmother and your female predecessors.


What are the things to avoid during your menstrual cycle? Here are some:

  1. Do not shave: According to scientists, during your menstrual cycle, oestrogen levels fall dramatically. If you have low oestrogen levels, it makes physical pain hurt more because this is the time the body becomes too sensitive. If you are due for waxing or even shaving, you should move it for when your period is over. If you have an appointment with your dentist, postpone it too.


  1. Do not watch sad movies: You might find this foolish but you have to believe that it can play a part in menstrual discomfort. You should not be surprised that your emotions are little different when you are on your period. Your hormone levels will drip and romantic or sad movies will only make things worse. These movies can intensify your sensitivity which will make you feel more down. Instead, watch for funny movies.


  1. Do not be lethargic: Here in Singapore, women with periods are allowed to skip PE or gym classes because they think that it can do harm. The truth is it does not. If you are being lethargic, all the more you can think of the pain and discomfort. Experts are recommending women to do physical activities during their menstrual cycle as it helps with anxiety and cramps.


  1. Do not consume dairy products: Dairy products are not best when you have your menstruation because they contain arachidonic acid. This acid can result to more cramping in your lower abdomen.


  1. Do not eat foods high in salt: Whether it is your menstrual cycle or not, experts are discouraging people to eat foods high in salt or in sodium. Remember that increased consumption of sodium can lead to bloating, cramps and fluid retention which are not helpful during your menstrual periods.


  1. Do not let the protection stay longer: Tampons are important during these days and some claim that you can use it for eight hours straight. No matter the case, you have to frequently change tampons every three to four hours. This will limit the discomfort plus it can prevent the development of bacteria resulting to that foul odor you know so well.


Vitamin B12 deficiency is a silent destroyer. If you ignore it and think that it is just a petty thing, it will affect your productivity and your relationships. Having this deficiency means not enough red blood cells that carry oxygen through the body. It can lead to anaemia. If you are anaemic, you will feel tired, weak and lethargic at all times no matter the hours of rest you took.


You should know that the body cannot produce enough vitamin B12 alone for all bodily function so you need outside sources. With this, it is important that you eat the right kind of food and of course with the recommendation of your physicians. Here are the foods that you should consider:

  • Eggs: Eggs are an excellent source of vitamin B12 especially the raw yellow portion. If you have duck or goose eggs, you can consume it.


  • Cheese: You have to be reminded that not all types of cheese are rich in vitamin B12. You should particularly look for Feta, Parmesan, Swiss and Mozzarella cheeses. These cheeses have high amounts of vitamin B12 do not worry.


  • Lamb: Meat from the lamb can be an excellent source of vitamin B12. In fact, lamb meat alone can give you 60% of recommended daily usage. That contribution is big.


  • Beef: Speaking of meat, you can always lean on beef for higher vitamin B12 contents. You should particularly choose ribs, rib-eye and sirloin.


  • Shellfish: If you are a shellfish fan, it is time to think of it as healthy supplement to fill your vitamin B12 deficiency. Whether you choose a mussel or clam, it doesn’t matter because all contain loads of vitamin B12.


  • Caviar: Caviars are kind of expensive and you only see that in some functions and formal dinners as a garnish to larger dishes. Caviars are eggs of fishes and it can be a good source of vitamin B12.


  • Milk: Milk is not just for the strong bones but it can be an excellent addition to your vitamin B deficiency – it can serve as killing two birds with one stone. You should drink milk every day.

You can consider the foods mentioned above or dietary supplements to ensure that the body has enough B12 for normal functions. If this is not enough, there are injectable that you can consider as long as you consult your doctors first. As much as possible you have to eat huge amount so you can meat the recommended daily allowance.


Most Singaporeans already know that cancer and heart disease are silent killers so they go through blood pressure and cholesterol monitoring as well as mammograms for early detection. Few only realize that chronic kidney disease is a common life-threatening illness. Chronic kidney disease is often undetected until its advanced stage but it could be diagnosed early through submitting to simple tests.


According to the recent studies, more and more people are at risk of chronic kidney disease. If left untreated, chronic kidney disease can result to serious health complications. The good news though is that it if it is arrested early, it can be managed – the damage can either be stopped or slowed.

For those who are not suffering from it yet, it is important that you know the six steps for protecting your healthy kidneys. Here are the steps:

  1. Know the facts about chronic kidney disease. You should first understand what your kidneys can do so you can appreciate it. Kidneys can regulate your fluid levels. It can serve as a filter for toxins from your blood and releases hormones that can regulate your blood pressure. If your kidney is not healthy, it can lead to cardiovascular disease, weak bones, kidney failure, anaemia, heart attack, high blood pressure, stroke and worse, death.


  1. Assess the risks. People with diabetes or who are obese have higher risk of developing it. If you are already diabetic or obese, you have to submit for some tests. Other risk factors include cardiovascular disease, high blood pressure and family history. Other risks factors include prolonged use of painkillers and other NSAIDs, low birth weight, 60 years or older, lupus, kidney stones, chronic urinary tract infections and many more.


  1. Recognize symptoms of chronic kidney disease. Early chronic kidney disease have no indications but it can be diagnosed. Many people ignore it because there are no symptoms. That is the greatest mistake you will make. You have to know before it hits but you can start with the following signs: weakness or fatigue, dark urine, foamy urine, painful urination, puffy eyes, swollen parts of the body and increased thirst.


  1. Get tested for chronic kidney disease. Even if you do not notice the symptoms, if you know that you belong to a high-risk group, you should get tested early. Consult your doctor. They will usually require one or all of the four simple tests. Tests include blood pressure, protein in urine, creatinine in blood and glomerular filtration rate.


  1. Stay healthy. You should not be reminded always to stay healthy. Avoid foods that lead to its damage, exercise regularly, quit smoking, always submit to annual physical tests, drink in moderation and stay hydrated.


  1. Learn more about chronic kidney disease. If you have questions in your mind, do not hesitate to ask and learn more.


They say that breakfast is the most important meal of the day. That is true and we should include cereals in our meal. A bowl of cereal can actually help us to jump start our day. Cereals are famous for its variety and nutrition – it is indeed a humble breakfast staple. Cereals proved to be appealing and convenient but millennials find corn flakes boring and soggy.    


Many Singaporeans consider cereals but there is a recent study published in New York Times that says cereals have declined in terms of sales. Sales of cereals in 2000 were about $13.9 billion but in the last year, it declined to $10 billion. According to reports, the main culprit for this sudden change is millennials.

According to Mintel, a market research firm, millennials see cereals as an inconvenient breakfast choice because it involves washing the dishes after. Millennials instead consider smoothies, yogurts and sandwiches. They do not eat it at home but take it outside. This gives us a good picture of the shift of breakfast choice. However it is not too late to let our children appreciate cereals. Cereals have many health benefits.

Here are the top health benefits of cereals:

  • Prevents constipation: If your child suffers from constipation, it is time that you prepare cereals. You have to know that cereals are rich source of fibre. Fibre facilitates stool and their passing in the digestive system. It makes the stool bulkier. The bulkier the stools, the more regular are the intervals. Preventing constipation is a good move in preventing haemorrhoids.
  • Aids digestion: Cereals are wholegrain. Wholegrain is a perfect source of fibre. Aside from preventing constipation, it seeks to aid digestion. Cereals provide good bacteria that contain probiotics which is basically god for the digestive tract.
  • Maintains healthy weight: Now you know that cereals are wholegrain. Wholegrain can in fact help maintain healthy weight. Cereals take longer to chew thereby sending signals to the brain that we are full.


  • Provides good source of calorie: Cereals are good source of calories. As you know, calories are capable of boosting energy. In other words, calories help us move, breathe, think and perform all sorts of mental and physical activities.
  • Offers vitamins and minerals: Cereals (unprocessed) contain tons of vitamins and minerals like potassium, magnesium, iron, B vitamins, phosphorus and many more. Once consumed, these vitamins and minerals are then absorbed, released to our bloodstream and go where the body needs it particularly. For example, magnesium goes to the muscles to help it make stronger.
  • Satiates hunger: Not all people know this but cereals can satiate hunger. This means that the calorie and the fibre can keep us full longer than any other food. It does not end there because cereals can make us calmer.

Aside from the inconvenience of cereals, millennials think that cereals are boring. Cereals can be fun and healthy at the same time. To make it more appealing, you only need to add dried or fresh fruits for more minerals and vitamins. You can also top it with seeds and buts for more fibre or eat it with plain yogurt.


Alkaline water machines or water ionizers are designed to obtain drinking water with a certain level of pH. Producing acidic and alkaline water, a water ionizer is connected to a water supply and electrical power source and is connected to the main tap water faucet or installed as an additional tap water supply in the kitchen.


With the controversy surrounding this product, many people in Singapore are wondering what really the scoop is on this product and whether it’s a good investment or not. There’s a lot of contradictory information about this, so it can be confusing to understand its properties and abilities to improve one’s health. However, if you know a couple of facts about this product, you can be confident to decide whether or not to buy one. To help you with that, here are the most important FAQs about alkaline ionized water you would certainly want to know.

Alkaline Ionized Water FAQs

1. Is alkaline ionized water beneficial to the health?

First and foremost, ionized water is a powerful antioxidant, so that alone is already beneficial for your health as it delays aging. It prevents damages caused by free radicals, which causes signs of aging to appear earlier and various types of cancer. Secondly, ionized water balances the pH level in our body because of its alkalinity. It neutralizes the acidity of the body from extremely acidic diet. Thirdly, many people in Singapore recommend alkaline water for excellent health with its reduced molecular size, water produced from ionizing machine is much more hydrating than that from basic water filter.

2. How much alkaline ionized water should I drink?

It varies from person to person. It depends on your weight—you need either an ounce or half of ionized water for every pound—and the complexity of your day-to-day activity. If you perspire more, then you should drink more to replenish the lost water. However, that’s just a general advice. If you’re under medication or enduring a more advance stage of health condition, seeking professional advice is strongly recommended before upping the doze of your alkaline water intake.

3. Does ionized water contain fluoride?

If you ionize tap water and not filter it prior the ionization, then yes it will contain fluoride and the same contaminants it got from your water supply. In order to ensure purity of water from fluoride, a water filter should be used before ionization. You can also use special filters to clean the water from toxic metals, like lead, arsenic, and mercury. Most water ionizing machines already have built-in standard water filters, but by choosing one that’s equipped with advanced type of filters you’re assured you’re drinking more purified, mineralized, and therefore more health beneficial water.

a gallon of water a day

4. Is baking-soda water equally healthy as machine ionized alkaline water?

Baking soda contains another chemical—sodium bicarbonate; and alkalinizing water with baking soda will not only give you an unpleasantly tasting liquid, but loads of sodium as well. Because of this, using baking soda for permanent use to make the water alkaline can’t be recommended.

5. Can alkaline ionized water help lower blood pressure?

Ionized water can help lower blood pressure, but it does not guarantee that in extreme cases as it is not a medicine. However, by drinking alkaline ionized water, you’re not only hydrating yourself but also providing your body with all the minerals contained in it; therefore benefitting your health in the long run.

6. How to make water alkaline when away from home?

When travelling, you can use portable water ionizing units. Many of these are in the form of tumblers and pitchers, and are available in the same supplier you got your water ionizing machine. While it’s not as effective as your ionizing machine, it can still produce moderate amount of pH level in the water and even add magnesium and calcium in it.

Overall, it boils down that a water ionizer is a great investment in ensuring that your health is kept in tip-top condition. This will provide you clean and fresh water supply at home and allow you and your family to enjoy its many great health benefits.