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A PUBLICATION BY REGISTRATION No. 198901967K MITA (P) 230/12/2008 COMPLIMENTARY COPY ISSUE 01 / 2009
60What you want to do before you hitGrowing (Old) Pains
Ageing need not be a pain-ridden experience 60What you want to do before you hit
Smart AgeingYour guide to a fulfilling life
Ditch Years Off Your AgeLook and feel younger than your actual age
www.rafflesmedical.com
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DIRECTORY Raffles AestheticsRaffles Cancer CentreRaffles Children’s CentreRaffles Chinese MedicineRaffles Counselling CentreRaffles DentalRaffles ENT CentreRaffles Executive Medical CentreRaffles Eye CentreRaffles Fertility CentreRaffles HealthScreenersRaffles Heart CentreRaffles Internal Medicine CentreRaffles Japanese ClinicRaffles Orthopaedic CentreRaffles Skin CentreRaffles Surgery CentreRaffles Women’s CentrePhysiotherapy CentreRadiology
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Editorial: Dr Prem Kumar Nair, Magdalene Lee & Clara CaiCreative: Edd Chua & Jenny Cheok
The information contained in this publication should not be regarded as a substitute for detailed medical advice in individual cases.
All rights reserved. No part of this publication may be reproduced in any form or by any means without the written permission of the publisher.
Please address all correspondence toThe Editor, Raffles HealthNews,Fax no. 6311 2378Email: [email protected]
Raffles HealthNews is published byRaffles Medical Group Ltd585 North Bridge Road, Raffles Hospital #11-00, Singapore 188770www.rafflesmedicalgroup.com
Feb 09
NewsRoom 4New Clinics | New Doc on the Block | We’ve Moved | Balloon Up The Nose | Therapeutic Music & Art
Supplements 27FoodNotes 28Q&A 29Promotions 30
Growing(old)Pains 6With age come pains that range from troubling to debilitating. Experts share on five common problems affecting our bodies that you should take note of. Tackling them before they start to hurt can help improve your quality of life.
ThingsIWantToDoBefore60… 12We all have dreams, and things we would like to accomplish in our lifetime. Make these dreams come true today.
SmartAgeing 14Take a simple quiz to find out how smartly you are ageing in the areas of physical, emotional, diet and self care, and aspirational. You can age gracefully and wisely, and enjoy your retirement years!
DitchYearsOffYourActualAge 19Who wouldn’t want to look younger than their age? These simple tips can help you look and feel younger than you are.
UpClose 22No matter how busy she is, Ms Wendy Chew, from the Raffles International Patient Centre, never fails to give a smile and a kind word to all she meets. She shares about her work, secrets to staying youthful and tips on caring for the elderly.
IDon’tWantToGrowOldBecause… 24Its myths-busting time! Experts share on the fallacies behind the myths many of us have about ageing.
Raffles HealthNews � 3
Contents
Features
� Newsroom Raffles HealthNews Raffles HealthNews Newsroom �
NewclinicsRaffles Medical opened two new clinics, in Fusionopolis and NorthPoint Shopping Centre, in end October and November 2008 respectively. The two clinics offer general medical services.
Fusionopolis NorthPoint Shopping Centre1 Fusionopolis Way, #B1-04, Connexis, Singapore 138632Tel: 6466 7366 Fax: 6466 0508
930 Yishun Avenue 2, #B1-56, Singapore 769098Tel: 6755 0049 Fax: 6755 0062
Operating hours :Mon - Fri: 8.30am - 2.00pm | 3.00pm - 5.30pmClosed on Sat, Sun and Public Holidays.
Operating hours :Mon - Fri: 8.30am - 1.00pm | 2.00pm - 5.30pm | 6.30pm - 9.30pmSat, Sun and Public Holidays: 8.30am - 1.00pm
We’ve MovedRaffles International Office - Indonesia has shifted to new premises in the Central Business District of South Jakarta. Patients based in Indonesia can contact our friendly staff for assistance in arranging their visit to Raffles Hospital.
Raffles International Office, Menara Anugrah, 1st Floor, Kantor Taman E.3.3, Jl. Mega Kuningan Kav. E3.3, Kawasan Mega Kuningan, Jakarta 12950, Indonesia Tel : (62)-(21) 5785 3979 | Fax : (62)-(21) 5785 3977 Email : [email protected]
New Doc On The Block
Dr Yeh Ing Berne, Diagnostic Radiologist, and Consultant at the
Radiology Department, obtained his Fellowship from the Royal
College of Radiologists in London, UK and completed a Neuroradiology
fellowship at the Massachusetts General Hospital in Boston, USA.
Dr Yeh introduced and developed advanced neuro-imaging
techniques in his former position as Consultant Radiologist in National University Hospital
(NUH). These techniques have been shown to improve the diagnosis
and management of various neurological
diseases, in particular, brain tumours and acute stroke. Dr Yeh is experienced in all imaging modalities with subspecialty interests
in neuroradiology and head and neck imaging.
� Newsroom Raffles HealthNews Raffles HealthNews Newsroom �
Music & ArtTherapeutic
BalloonUp The Nose
Music and art have always been known to be therapeutic. Many have, over the centuries, used music and art as a form of expression of their inner self. Now, you too can use music and art to express and understand yourself better.
Art therapy uses the process of art making to improve and enhance your physical, mental and emotional well-being. Artistic self-expression can help you resolve your conflicts and problems, develop interpersonal skills, reduce stress, increase self-esteem and self-awareness and achieve insight. Individuals from all walks of life and age can benefit from it. It can help you explore, express and understand yourself and can offer you a glimpse of things going on in your heart and mind. It is also used to assess and treat mental, emotional, physical, cognitive, neurological and psychosocial problems.
Music and/or Sound used in psychotherapy and counselling, facilitates the creative process of moving
toward wholeness and integration in the physical, emotional, mental, and spiritual self in areas such as:
independence, freedom to change, adaptability, balance and integration. Man’s responsiveness to music is unique. As such, music is used as a healing therapy to help you express deep-set emotions. It is thought to be successful in treating autism, mentally or emotionally disturbed children and adults, elderly and physically challenged people, and patients with schizophrenia, nervous disorders and stress.
Start your journey of self exploration and expression with our therapists at Raffles Hospital today.Tel: 6311 2350 | Fax: 6311 2353 Email: [email protected]
Sinusitis is a problem that most learn to live with. Its symptoms include running nose, sneezing and/or coughing, headaches, postnasal drip into the throat, frequent throat clearing, itchy eyes and nose, reduced sense of smell and/or taste, bad breath, fever, chills and pain at the nasal bridge, roof of the mouth, teeth, face or eye. With balloon sinuplasty, you can clear your sinusitis and live life without these nagging symptoms.
According to Dr Stephen Lee, Ear, Nose & Throat Surgeon and Consultant at Raffles ENT Centre, balloon sinuplasty employs a small, flexible, sinus balloon catheter to open up blocked sinus passageways, restoring normal sinus drainage and function. Once the balloon is in the targeted (narrowed) sinus, it is inflated and gently restructures and widens the walls of the passageways. In many cases, the removal of tissue or bone is not necessary. Most patients are able to return to normal activity within 24 hours.
49-year-old Michael Scott Drawe shared on his post-surgery experience, “There was a little mucus and blood but I was breathing freely, something I had not been able to do for the past eight years. I could actually feel air up my nose. It was amazing!”
Introduced in the US about three years ago, the technique is now available at Raffles Hospital. Worldwide, around 30,000 people have had the procedure done and no known complications have been reported.
Music & Art
Flexible GuideWire
Blocked Passageway
Sinus
CatheterInflate Balloon Across Ostium
Deflate and Remove Balloon
Gain Access to the Sinus
For more information or an appointment, please call 6311 1222.
� Feature Raffles HealthNews
As we grow older, our body is no longer what it used to be. We explore five common health problems that come with ageing. Let our panel of experts shed light on the causes, prevention and treatment
of these common ageing pains.
OldGrowing Pains
Raffles HealthNews Feature �
1. EyeThe most common eye condition affecting the elderly is cataract. In a local study in 1997, 78.6% of 3000 elderly aged 60 and above suffers from cataract. The other top three eye conditions include age-related macular degeneration, diabetic retinopathy and glaucoma.
Explains Dr Lee Jong Jian, Ophthalmologist and Consultant at Raffles Eye Centre, “Cataract is the clouding of the natural lens in our eye, resulting in blurring of vision.
Pinna
Externalauditorycanal
Lobule
Semicircular canals
Vestibularcochlear
nerve
Cochlea
Eustachiantube
Stapes
IncusEardrum
Malleus
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2. EarAs one ages, hearing problems become increasingly common. Presbycusis, or age-related hearing loss, is most commonly caused by gradual changes in the inner ear. As one grows older, structures of the ear can become less responsive to sound waves, contributing to hearing loss. The disorder occurs in about 25% of people aged 65 to 75 and in 70 - 80% of those over age 75.
Dr Stephen Lee, ENT Surgeon, Consultant at Raffles ENT Centre shared that the following factors may also cause hearing loss:
The combined effect of a lifetime of exposure to loud noisesHereditary factors Health conditions, such as heart disease, high blood pressure, and diabetes, which affect the blood supply available to the ear. Some medications, such as aspirin and certain antibiotics
For a person with presbycusis, sounds seem deeper and less clear. Other symptoms include:
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The phacoemulsification machine has an ultrasonic probe that vibrates back and forth at a high frequency to break the cataract into tiny pieces and gently remove them out of the eye.
Phacoemulsification Technique
A customised artificial lens (intraocular lens or IOL) is then implanted back into the eye to restore the focusing power of the eye.
Lens Implant
Others’ speech seems mumbled or slurredDifficulty in hearing high-pitched sounds Hard to follow conversationsBackground noise interferes with hearingMen’s voices are easier to hear than women’s and Ringing in the ears (tinnitus)
Hearing problems can make it difficult for older people to hear doorbells, car horns, and alarms. Its effect on communication
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The lens works much like a camera lens, focusing light onto the retina at the back of the eye. Some signs and symptoms include gradual blurring of vision, glare and sensitivity to light.”
Early cataract may be corrected with glasses. If there is no improvement, surgery is the best option with a high success rate of more than 98%.
Over the years, the intraocular lens (IOL) used has become more advanced. The toric IOL can also simultaneously correct
astigmatism and cataract. There are also accommodative and multifocal lens which can restore both distance and near vision.
Some eye care practitioners believe that a diet high in antioxidants such as beta-carotene (vitamin A), selenium and vitamins C and E, may slow down cataract development. Sunglasses to prevent ultraviolet light rays exposure may also slow down cataract progression.
can also reduce a person’s physical, functional, emotional, and social well-being. It is often accompanied by isolation and depression. All these can be frustrating, embarrassing, and even dangerous.
There are devices to help you hear and communicate more easily, including hearing aids and assistive listening and alerting devices, such as telephone amplifiers. If you have trouble hearing, speak to your doctor to find out if you have a hearing loss; and if you are suffering from hearing loss, how to treat it.
Pelvis
Cartilage
Femur
Joint capsule
Inflamed joint
Loss of cartilage
Prevention And Early Intervention Measures
Weight loss and appropriate exercise
Wearing good footwear including corrective heel inserts
Minimising excessive stresses on joints at work or recreation
Maintaining good posture at work, rest and recreation
Taking appropriate supplements such as glucosamine
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3. Joints Older patients often come by to see Orthopaedic Surgeon, Dr Lim Lian Arn, a Consultant at Raffles Orthopaedic Centre, for their painful joints.
Arthritis, a problem faced by many elderly, is a condition that involves inflammation of a person’s joints. Patients with arthritis suffer joint pain because the normal healthy lining of their joints is damaged by the arthritic process.
If you have any of the following symptoms, you should see your doctor or a specialist for evaluation and treatment:
Joint pain that worsens with activity and does not go away without treatment after two or three weeksJoint pain associated with joint swelling and stiffness. Occasionally the joint pain and stiffness is worse in the morning and gets temporarily better after some activityJoint deformity such as “bow-legs” or “knock knees”Joint pain associated with redness, warmth and swelling
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Raffles HealthNews Feature �
In the early stages of arthritis, oral medications, injections, external braces and physiotherapy can control arthritis. In the later stages, when there has been too much cartilage destruction, surgery gives options that can predictably reduce pain and correct deformities.
Surgery for arthritis includes keyhole arthroscopic surgery, cartilage replacement surgery, osteotomy to correct limb alignment and joint replacement surgery.
“Joint replacement surgery is usually done after all other methods fail to provide relief,” said Dr Lim, “It has a low complication rate; these include deep vein thrombosis and wound infection.”
Joint replacement surgery replaces the worn out surfaces of the joint with metal and plastic. The metal and plastic parts reproduce the motions of a normal joint. The pain, deformity and restricted motion of an arthritic joint can be eliminated and function can be reliably restored.
Blood clot
Broken blood vessel
Front section of the brain showing middle cerebral artery
4. BrainCerebrovascular disease, or stroke, is a very common disease in Singapore. It ranks as the fourth leading cause of death in Singapore. Almost 1,500 patients died from stroke in 2007 (Ministry Of Health Singapore). However, thanks to the excellent healthcare infrastructure in Singapore, many of our stroke patients receive prompt emergency treatment. Each year, approximately 10,000 patients are admitted with a diagnosis of stroke in Singapore. While the vast majority survive, many have residual disabilities.
Stroke occurs when a portion of the brain dies because the blood vessel supplying that area:
1. Becomes blocked (‘ischaemic stroke’) or 2. Bursts and bleeds (‘haemorrhagic
stroke’)
“In either case,” said Dr Alvin Seah, Neurologist, and Consultant at Raffles Internal Medicine Centre, “that area of the brain will be affected, and depending on the region affected, the patient will experience the sudden onset of severe symptoms such as numbness, weakness, difficulty in speaking, visual field loss, giddiness and so on.”
To treat an ischemic stroke, blood flow must be quickly restored to the brain. Patients who are able to get medical help within three hours of the onset of a new ischaemic stroke can be treated with a ‘clot-buster’ drug (tissue plasminogen activator or TPA) which can dissolve the clot and re-open the blood vessel. If this treatment is successful, the damaged area can recover faster. Treatment for patients who pass the three hour window would focus on stabilising the patient medically, preventing complications and sending the patient for rehabilitation and physiotherapy. Patients with ischaemic stroke will usually be treated with an anti-platelet agent to prevent further stroke.
Patients who are diagnosed to have a haemorrhagic stroke may need surgical intervention to remove the bleeding. The decision whether to operate depends on many factors, including the physical condition of the patient, the size and location of the bleed and the underlying causes. Whatever the initial treatment, patients will benefit from a course of rehabilitation and physiotherapy.
In all patients who have suffered a stroke, and even for those patients who do not yet have a clinical stroke, treatment would
focus on subsequent control of stroke risk factors and prevention of further strokes.Stroke is a common and potentially fatal illness. Controlling the risk factors is critical. In a suspected stroke, seeking treatment early may allow emergency drug therapy. In all cases, rehabilitation and physiotherapy can help the patient to either regain the previous functional status or to cope with the resulting neurological impairment.
Main Risk Factors For Stroke:
Cigarette smoking Diabetes Hypertension Hyperlipidemia Older age
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5. BloodHypertension or high blood pressure is often labeled “the silent killer” as it usually has no symptoms. Yet, it can progress to develop several potentially fatal complications. It may be present and remain unnoticed for many years if you do not undergo periodic blood pressure screening.
High blood pressure is when there is an increased pressure in your blood vessels and, therefore, less space for your blood to travel through. It is dangerous as it leads to complications in many organs, ranging from heart to brain to kidney.
Hypertension affects 30% of those at age 50 and increases to 60-70% for those above 70 years old. Thanks to the protective nature of female hormone estrogen, women tend to have lower blood pressure before menopause. However, their blood pressure catches up with their male counterparts after menopause by the time they turn 70 years old.
High blood pressure is typically treated by making changes in your lifestyle, and with drug therapy. Screening, diagnosing, treating and controlling hypertension early in its course can significantly reduce the risk of developing strokes, heart attacks or kidney failure.
“Effective blood pressure control is possible,” said Dr Antono Sutandar, Cardiologist, and Consultant at Raffles Heart Centre, “However, many hypertension patients may require two or more blood pressure medications.”
Prevention of hypertension only goes as far as the cause of it. While you can adjust lifestyle related causes, genetics, race, age and gender are outside the realm of change. Modifiable factors include diet, weight, exercise levels and stress management.
If you have risk factors for ischemic heart disease (obstruction of blood vessels supplying the heart), blood pressure therapy would be more aggressive. For example, patients with heart failure, kidney problems and diabetes will have a lower blood pressure target. Elderly above 80 years old will have a blood pressure goal of below 150/90. HN
What Is “Normal” Blood Pressure?There are several categories of blood pressure, including:
Normal: Less than 120/80 Prehypertension: 120-139/80-89 Stage 1 high blood pressure:
140-159/90-99 Stage 2 high blood pressure: 160
and above/100 and above You should consult your doctor if
your blood pressure is above your normal range.
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Blood vesseldamage(arteriosclerosis)
Heart attack orheart failure
Kidney failure
Stroke
Raffles HealthNews Feature 11
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Change A Stranger’s life For many of us, our lives may be mainly centered upon ourselves and serving our own needs. However, the joy of being able to reach out and perhaps, change the life of another is immeasurable. Therefore, make a conscious effort to make a difference in the life of a total stranger. Yes, before you hit 60.
You can… Contribute by giving to the societyThe true benefit in helping others lies not in rewards, or recognition, but because another is helped. Making donations to charities is one of the most straightforward methods. If you are concerned about how this will affect your finances, you may consider donating a smaller amount of money on a monthly basis.
Aside from donations, you can also contribute by serving as a volunteer. The gift of your time will be invaluable and it can make all the difference to a total stranger.
Take Control Of My Chronic AilmentsOsteoporosis, heart disease and diabetes are just some chronic conditions that are common amongst the older population. Depending solely on medication to keep these conditions in check may not be sufficient.
You can… Stay healthy by exercising frequentlyExercise has a role in slowing the development of many early disabilities or life-threatening ailments. Here are some chronic ailments that can be kept at bay with a regular fitness and nutritional plan.
OsteoporosisExercise is one way to reduce the risk of osteoporosis. Dr Lim Lian Arn, an Orthopaedic Surgeon, and Consultant at Raffles Orthopaedic Centre, said “the most effective form of exercise to battle osteoporosis is weight bearing and resistance exercises, supervised weight training is probably the best example.”
Supervised weight training stresses the bones in our skeleton and in so doing, induces the bones to become stronger. In addition, it also enhances muscle tone and increases resting metabolic rate. In other words, you actually burn more calories even when you’re not exercising.
“However, in the context of osteoporosis, exercise is not the only factor. We need to have an adequate calcium intake, adequate sunlight for vitamin D production
and we need to eliminate risk factors such as smoking and excessive alcohol intake. If you are unsure about your risk factors, consult your doctor and obtain a bone mineral density examination,” said Dr Lim.
Heart Disease, Hypertension and StrokeThe heart and lungs are strengthened with exercise. Aerobic exercise (walking, running or cycling) works best to improve the condition of the cardiovascular and respiratory systems. Hypertension or high blood pressure can often be managed with exercise. “As you exercise over time, the heart becomes more efficient at pumping a larger volume of blood per beat. Hypertension is the excessive pressure against the walls of the blood vessels throughout the body. Therefore, the more efficiently the heart pumps with each contraction, the less constant tension there will be on the blood vessel walls to move the same amount of blood,” said Dr Antono Sutandar, a Cardiologist and Consultant at Raffles Heart Centre.
“Consistent exercise, especially aerobic exercise, also reduces the risk of stroke,” added Dr Sutandar. A stroke happens when part of the brain does not have rich oxygenated blood circulating to it. Exercise improves circulation, makes blood vessels more pliable by reducing the buildup of plaque, and lowers blood pressure.
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What I want to do before I hit
Spend Quality Time With My Family It is often easy for us to neglect the people closest to us - our family. Do not let the pressure of daily life keep you from spending time with them. Make time for the people you love most. It is definitely worth the effort.
You can… Plan activities for the entire family Instead of waiting for others to initiate or organise activities, take on the role of the ‘planner’. Assign a day for the entire family to spend time together, even if it is just for a simple meal. This can be done once a week (e.g. every Sunday) or even once a month (e.g. the last Sunday of every month).
You can also organise an activity for the entire extended family. Get as many people involved as possible in the preparation process. This will lighten your workload and more importantly, ensure maximum interaction and participation.
Travel The World Many of us wanted to travel the world when we were younger.
As we age, this dream may appear to be more unrealistic due to work and family commitments and financial constraints. In addition, some of us may no longer feel fit enough to embark on such a journey.
You can… Travel with the right amount of preparation Can people with chronic ailments go on long overseas trips without a caregiver with them? “Yes,” said Dr Mohamed Faizal, a Family Physician at Raffles Medical’s Terminal 3 Medical Centre.
”People with chronic medical ailments can and should live their lives as normally and as independently as possible. Anybody with chronic medical conditions that are stable, managed appropriately and does not have any residual disability (e.g. stroke) can travel without a caregiver. A good guide is to check whether they can manage their daily activities on their own.”
Elderly travellers should also have a check-up with their own general practitioner or aviation/travel medicine-trained doctors before they fly. A travel clearance certificate will be useful to avoid having another medical review in a foreign land.
Contrary to what some may believe, the elderly can take long-haul flights. According to Dr Faizal, seats that are closer to the restroom and along the aisle can help with getting to the toilet easily and avoiding the risk of falls. Use of walking aids can also help the mobility of the patient.
Some airports will require a lot of walking during transfers or clearing through customs, therefore, discuss this with the airline and seek their assistance. Have a realistic expectation of what is appropriate by having an open discussion with your doctor before choosing your travel destination.
60Here are some tips from Dr Faizal, should you like to travel despite having a chronic medical condition:
Have a list of your medication with you. It should include the generic name, trade name, dosage and frequency that you are taking. Always have a few days worth of medication with you in your hand luggage, in case your main check-in baggage gets lost or delayed. This is also useful if you get delayed whilst in transit. Emergency medication should be place in the seat pouch in front of the passenger rather than in the overhead compartment. HN
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You are never too old to have goals and dreams. However, set a timeline for yourself to achieve things that you have been putting off. Here are some suggestions on what you can do, before you hit 60.
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Raffles HealthNews Feature 2
Physical Well-being
• I get less than 30 minutes of physical activity on most days.
• I had a fall or sustained an injury in the last three months.
• I feel tired most of the time.
• I feel bored most of the time and have little social activities.
Emotional Well-being
• I have not kept in touch with my close friends in the last two weeks.
• I do not know who I can share my problems with.
• I feel alone/sad/depressed/moody.
• I flared up at someone earlier this week and am regretting it.
Diet & Self Care
• My intake of meats is much higher than my greens.
• I eat out more than five times each week.
• My family and friends have commented about my body odour.
• I have not seen my doctor for my annual check up.
Aspirations
• My day-to-day concerns take up most of my time. I do not have time to guide and care for others.
• I haven’t had time to pursue my passions for a long while.
• I am too old to have dreams and aspirations.
• I have very little savings and should a medical need arise, I am financially dependent on my children.
True / False
True / False
True / False
True / False
True / False
True / False
True / False
True / False
True / False
True / False
True / False
True / False
True / False
True / False
True / False
True / False
HOW YOU SCOREDIf you answer True to any of the statements in the category. Read on about how you can improve your quality of life with tips from our panel of experts.
Are you ageing smartly? How well are you ageing?
Take this quiz to find out.
S m a r t a g e i n g
Exercise 20 minutes thrice a week for better mental and heart health
Physical Well-being
Exercise The importance of regular exercise cannot be stressed further. Studies have shown that regular exercise benefits both mental and cardiovascular health.
“Continuous aerobic exercises (e.g. cycling, swimming and brisk walking) are suitable for older people,” said Dr Teo Sek Khee, a Geriatrician, and Consultant at Raffles Internal Medicine Centre. “Special strength building exercises will also help if you have particular problems such as spine or knee pains.”
Risk Of Falling Falls, especially in the elderly, usually indicates a health problem. According to Dr Teo, falls in the elderly can be due to multiple factors.
The factors may be environmental (e.g. slippery floor, poor lighting and cluttered furniture) or they may be intrinsic to the patient (e.g. poor vision, poor balance, arthritis, weak muscles and neurological conditions). It may also be related to the drugs that the elderly is consuming such as sleeping tablets, anti-hypertension medications, anti-depressants or over the counter medicines
An approach to reducing falls would involve a consultation with the doctor to review all the medications that the patient is taking (including over the counter medications) and performing thorough examination. Some laboratory tests may be necessary to rule out anaemia or infections.
State Of MindLethargy is a common complaint amongst older people. However, do not take it too lightly as it may be an indication of certain health problems. Dr Teo said that the root
cause could be stress, depression, anaemia, hormonal imbalance or lack of exercises.
Therefore, if you are constantly feeling tired, you should take the time to evaluate your lifestyle and diet. “Ensure that you have enough rest and fresh food. If these do not make you feel better, you should consult a doctor,” advised Dr Teo Social LifeBoredom and social seclusion can be bad for mental health as studies have shown that social interaction and activities prevents depression and dementia.
The lack of social activities may cause one to fall into a state of boredom. This can gradually escalate into bigger health issues. Therefore, keep yourself active socially! Widen your circle of friends and indulge in a hobby or interest. It is never too late to pick up a past-time.
Emotional Well-being
RelationshipsFriendships are an important component in any person’s life. You may want to explore what your definitions and requirements of a “close” friend are. According to Mr Danny Ng, a counsellor at Raffles Counselling Centre, meaningful relationships do not necessarily need constant and active communication. “Some of the “best friends” that we have often come from significant interactions and experiences from our past. As we move along life’s journey, our groups of friends will change according to the social settings that we are placed into.”
Confidante“Sharing one’s inner feelings is one of the more difficult things to do in life,” said Mr Ng. “Many people find it difficult to express their true inner feelings to others. This is normal and will need time and positive encounters to nurture into one’s social interactions.”
Three key-factors must be present for one to “bare their soul”. The first is obviously the social environment that the person may be placed into or external viability. We inevitably feel more comfortable with some people than with others. The second is the content of information that is desired to be disclosed, or content vulnerability. Obviously, the more personal and intimate the details, the less likely one will be able to divulge this openly and the external viability will also be greatly reduced. The last factor is that
3 Feature Raffles HealthNews
Anger can ruin your day and relationships
Raffles HealthNews Feature �
of the personality traits of the desired communicator. For instance, if the person is highly introverted and shy, it would be more difficult for this person to share his/her feelings and thoughts. Hence, external viability, content vulnerability and personality traits interact together in the successful transmission of personal sharing of our intimate feelings.
DepressionThe worst thing that can happen to you is getting more depressed over your current depressed state thereby spiralling yourself into a state of helplessness. Try to think happy or positive thoughts. Avoid withdrawing from the community and learn to interact and reach out to others even though you may not feel like it. If there is a specific issue or problem that may have triggered this depression, get help to deal with this problem. Finally, if you find it too difficult to “pull” yourself out of this depressed state, you should seek professional help and assessment by a psychologist or psychiatrist. Depression is a widely used term with a great degree of understanding and interpretation. The degree and prevalence of depression is more important and we need to be able to differentiate the “type” of depression one
is expressing. Firstly, we need to be able to manage the severity of the depression. Secondly, we need to be able to identify if there are natural triggers for the depression. Thirdly, we also need to ascertain the length of time one has felt depressed. Finally, we will need to measure how incapacitating the state of depression is to one’s normal daily function and routine. AngerAnger is another area that can ruin your day and relationships. However, you can have better control over it. According to Mr Ng, you can play back the incident(s) which caused you to lose your cool. Try to identify “themes’ that caused you to feel tense and angry. If you can identify these trigger points, you may be able to get to the root of your own internal struggles that may need to be resolved. This statement acknowledges two components. One that the person did lose control of emotions and had negatively expressed it in the form of anger. The second more important indication here is the acknowledgement and insights that is expressed by his/her regret. This sense of remorse is good and necessary for change in behaviour.
Diet & Self Care
Dietary Intake Healthy eating is important throughout our life not only when we become older or have any medical condition that warrants dietary modification! However, many of us do not pay attention to our health until we reach middle age and beyond.
As we grow older, your body becomes less forgiving, and we may need to make more of an effort to eat well and stay fit. Vegetables are important sources of vitamins and minerals. Vegetables also provide fibre, an important nutrient for a good digestive system. “One must include at least two to three servings of vegetables per day. Meat is an important source of protein in the diet, however, including fatty meat on a regular basis may lead to weight gain and increased blood lipids. One needs to include two to three serves of protein per day,” said Nehal Kamdor, a dietician at Raffles Internal Medicine Centre.
It is also important to include at least one serving of vegetable protein like tahu/tofu/ tempeh/beans/lentils per day to reduce the fat content of the diet. Fish, especially oily fish like tuna, mackeral, salmon etc is
· One serving of vegetables = 3/4 cup of cooked vegetables
· One serving of protein = 1 palm sized piece of lean meat/fish or chicken
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a healthy alternative to red meat. It also contains omega 3 which protects the heart.
Planning your mealsAs we age, there is an increasing need to watch our diets more closely than before. Our diet may be restricted due to our health conditions. As an example, people who have high blood pressure should not be indulging in foods that are high in salt. The Health Promotion Board recommends lowering our salt intake to less than one teaspoon per day. Foods from resturants and hawker centres are generally higher in salt.
“While it is more convenient to eat out, it is harder for you to watch your diet. This is because we have more control in the use of ingredients when we cook ourselves. You are also more likely to be tempted by food you should not be eating when you eat out due to the wide variety available,” said Ms Kamdar.
It is thus important for you to plan your meal. “Buying ingredients that make up a healthy meal will ensure that you stick to your diet plans. Try not to eat out more than twice a week and always choose a restaurant/food centre where you can request for less salt to be added! If you have to eat out, you need to practise discipline and not be tempted into eating something that you know you should be abstaining from,” Ms Kamdar advised. It is also important to learn to read the food labels so that when you are shopping at the supermarket you will be better at looking out for hidden sources of salt!
Personal hygieneIs it really true that the elderly tend to have a kind of body odour due to their age? According to Dr Teo, the answer is a firm ‘No’.
“Body odour does not have a special predilection for the elderly. It arises due to apocrine secretions from certain glands in the arm pits,” said Dr Teo.
Since age is not a factor, do something about this problem if you have it. As with people of all ages, regular body hygiene will help to reduce body odour. Deodorants may also mask the problem.
Annual Medical Check-up Many of us put off visiting a doctor till we exhibit symptoms of being ill. However, a regular check-up with the doctor is advisable once you are in your late 40’s. This is largely because silent diseases such as hypertension and hypercholsterolaemia tend to be present at this time.
You should also go for health-screening every year. Regular health-screening and medical check-ups help in early detection and management of illnesses. Timely intervention in the form of treatment can save your life!
Aspirations
Mentoring The life lessons you have gained over the years are valuable. By pouring your experience into a younger person’s life, you can make an impact to the next generation and do things you were not able to accomplish in your own life through another.
To allow you to do so, Mr Ng said, “it will be good to take stock of your own life and “weed” out what is necessary and important from your responsibilities and routine. Time-management is easily understood but practically, difficult to enforce. Try to find what may be fulfilling for you and see if your responsibilities and constraints allow you to pursue meaningful goals such as mentoring.” The balance between work, family, recreation, personal solitude, rest and exercise is very difficult to achieve. Some people may not even have the opportunity to consider some of these aspects as work and/or family may dominate most, if not all, their time and resources.
HobbyJust like mentoring, having a hobby helps you build depth in character. It could be something simple, e.g. sports or cooking. You can learn life skills through these activities. If you are struggling with this, Mr Ng has this advice for you. “Ask yourself: WHY? Do you have a choice? If so, then what kind of “trade-offs” are you willing to make for this to be possible. If you feel that you do not have much of a choice, then try to find ways to cope with the pressures that you are facing.” Dreams If you think age would rob you of your dreams and aspirations, you will never be able to achieve them. Remember - one is NEVER too old to have dreams and aspirations! “However, you need to temper your aspirations with some down-to-earth reality checks.” Said Mr Ng, “for instance desiring to train for the Olympic games and coming out first in the 100m race is likely to be close to impossible as we age.” Set realistic expectations and goals and learn to be content with what we have and who we are, this is a very important outlook for healthy emotional and psychological ageing.
Health financingAs one age, health problems become more of a reality. However, you can have enough to pay for your healthcare needs. Mr Steven Tan, Sales and Marketing Manager, International Medical Insurers has this to share with those who are worried about healthcare financing in their golden year: A “Hospitalisation shield plan is a must since you have little savings to cover your medical expenses. The premium could be paid from your children’s Medisave account. By getting an additional rider, any deductible and co-insurance of the hospitalisation bills could also be covered. In this way, you do not have to worry should a medical need arise.” HN
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Ditch off Your Actual AgeHands up if you want to be younger than you really are. Ageing may appear inevitable as your chronological age (i.e. the number of candles on your birthday cake) can only increase with time. However, you can look and feel younger than what is indicated on your cake. Let us show you how.
Years
Raffles HealthNews Feature 1�
Did You Know?
Fruits and vegetables
contain natural anti-
oxidants that help to
combat free radicals that
damage cells.
Facing The facts Lines, spots and excess baggage are things that our face can do without. Making lifestyle changes are the best ways to hold on to your youthful looks. For example, avoid the sun as much as possible as many signs of ageing, such as liver spots and wrinkles, are caused by exposure to ultraviolet light. Regular exercise will also help improve your posture and boost your circulation.
Today, the development of various treatment options has allowed dermatologists to rejuvenate the skin safely and effectively. Here is a sneak look at what they can do.
Treat Those WrinklesRepeated facial movements such as frowning, smiling and pursing of lips are akin to repeatedly folding a piece of paper until it is permanently marked. This is recognised to be a major cause of expression wrinkles, or more specifically, lines and furrows. They can be effectively treated with Botox or filler injections.
“Botox injection is useful not only for upper facial lines but also for aesthetics improvement of lower facial lines and shapes, as well as for reducing excessive sweating in palms and the underarm,” said A/Prof Wong Soon Tee, a Dermatologist and Consultant at Raffles Aesthetics and Raffles Skin Centre.
Filler injection, on the other hand, provides an affordable, non-surgical alternative for correction of lines and volume defects in facial skin. “Fillers can be used to treat deeper lines that persist despite Botox injection,” added A/Prof Wong. In addition, advances in filler technology has allowed dermatologists to use fillers for facial contouring to improve facial aesthetic and definition. These include nose, cheek and chin augmentation.
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Did You Know?Keeping fats below 30% and cholesterol intake
below 200mg per day will
significantly cut your risk of heart disease.
Did You Know?One may experience hair
loss as early as the teen
years and the result may
be partial or complete baldness.
“Titan” Your SkinRedundant facial, neck, or body laxity is another major feature of ageing. Just a few years ago, treatment of skin laxity could only be done by surgery. As technologies evolve, procedures that once required major surgical intervention are gradually being replaced by minimally invasive techniques. Titan is one such non-surgical method.
“It involves the use of infrared light to heat the skin, which causes collagen to contract, leading to tighter looking skin. Subsequent to the procedure, progressive collagen remodelling occurs, resulting in longer-term tightening of the skin,” Dr Chris Foo, a Dermatologist and Consultant at Raffles Aesthetics and Raffles Skin Centre, explained.
The advantage of this non-surgical method is that no surgical incision on the skin is needed. It would therefore be a good option for those who want to avoid surgery and its risks, and are looking for a non-invasive method of skin tightening.
Keeping Your Hair OnAs we grow older, it is perfectly normal for our locks to be less lustrous than they were in our youth. However, if your hairline is receding, it is best to consult a dermatologist with an interest in hair disorders to find out the possible causes and available treatments.
Pattern baldness or androgenetic alopecia is the most common form of hair loss. It is characterised by hair loss at the temples
One form of treatment for alopecia areata is the monthly injections of cortisone into the scalp. Ointments and lotions can also be used but they may be less effective than injections. A chemical known as diphencyprone (DCP) may also help with hair regrowth in more severe cases and in those which do not show response to corticosteroids. A doctor or nurse applies it weekly onto your scalp.
Screening your Health Contrary to what some may believe, anti-ageing is beyond keeping a youthful physique.
It is about keeping your biological age (i.e. how old your body actually is in terms of its functioning), young.
90% of all adult illnesses, like heart disease, most cancers, adult onset diabetes, and stroke are due to degenerative processes of ageing. Many of the dreaded diseases are preventable, treatable, and even reversible with proper modification of life styles, nutrition and medication.
As Dr Caroline Low, a Family Physician at Raffles Aesthetics and RafflesHealthscreeners puts it- the “optimum” of wellness and longevity can be preserved through early detection and appropriate intervention.
Health screening is a form of anti-ageing medicine as it is based on early detection, prevention and reversal of age-related diseases. It also allows diagnosis and management of illnesses to be done appropriately.
“Instead of visiting the doctor only when you are sick or exhibiting symptoms, you should visit the doctor around one or two times a year to get your health-screening done. This is to monitor potential illnesses or conditions – before they occur,” said Dr Low. HN
and crown in men, and the front, sides and crown in women.
“The treatment of pattern hair loss includes Minoxidil (an over-the-counter medication that you rub into your scalp twice daily) and Finasteride (this comes in the form of pills and is available only by prescription). Minoxidil has been shown to prevent further hair loss. Some individuals may even experience new hair growth,” said Dr Foo Dr Foo added that Finasteride has only shown effectiveness in men thus far. Many men taking Finasteride experience a slowing of hair loss and some may report new hair growth. However, positive results may take several months and some of the rare side effects of Finasteride include a diminished sex drive and sexual function. The benefits of both treatments stop once you cease using them. New hair resulting from Minoxidil use may be thinner and shorter and some people do not respond to it as well as others. If you experience minimal results within six months, your doctor may recommend discontinuing use. Alopecia areata is another common cause of hair loss. Baldness occurs in small, round, smooth patches. It is thought to be an autoimmune disease in which the body mistakenly treats its hair follicles as foreign tissue and suppresses or stops hair growth. “In most cases, the hair will regrow but the condition may recur. Some people may be severely affected and lose all their hair. The chances of hair regrowing in such cases is lower,” said Dr Foo.
Raffles HealthNews Feature 21
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Ms Wendy Chew is an Executive with Raffles International Patient Centre of Raffles Hospital. As a former nurse and flight stewardess, Ms Chew is not new to patients or the service industry. UpClose speaks to Ms Chew on her work and learn tips on health and caring for the elderly.
Ms Wendy ChewEXECUTIVE, RAFFLES INTERNATIONAL PATIENTS CENTRE
UpClosewith
I understand that you have been with Raffles Hospital since December 2001, what made you decide to join as a RIPC staff?I decided to return to the hospital environment as this is where I can touch and make a difference in the lives of the sick. What’s a typical day for you like?My day usually starts at 8am and ends at 6pm. During the day, I manage calls ranging from enquiries to feedback, and also tend to patients at our specialist centres and those admitted for surgeries. I respond to emails from overseas patients planning to visit Raffles Hospital, making arrangements for hotel accommodation, airport transfers and, if necessary, visa application. After they have been admitted, I would usually visit them. My job requires me to be on my feet most of the time to attend to patients who require assistance. So after work, I will settle down to reflect and spend time reading my bible and praying for my patients. I also catch up with some reading, as it helps me unwind and relax.
Wow, that sounds like an action-packed schedule. So other than stamina, what skills do you require to be a RIPC staff? This job, requires us to be committed, patient, kind, compassionate, loving and caring. Having a good sense of self control, gentleness and good listening and communication skills are equally important. Communication is the key
to all successful relationships, without which, relationships would fall apart. Last but not least, you need to be able to love people. In this job, you need to love those we know and those we don’t know, and even those who are unlovable. What do you enjoy most about your work?Through my work I serve the sick by addressing their problems, such as arranging for their insurance, arranging accommodation for their companion, extending their social visit pass and connecting their flights. I also get to support their spiritual needs, rendering pastoral care to dying or terminally-ill patients who are losing hope. I am able to establish strong bonds with my patients. Through word-of-mouth, the circle of loyal Raffles patients gets bigger every year.
Any fulfilling moments in your work that you could share with us?Mr Fu, a tourist, fell sick suddenly while visiting Singapore. Mr Fu’s relatives who were travelling with him were in great distress as his condition worsened daily. His daughter, Chantel, flew in to spend time with him, thinking it was his last days. Seeing her father in the Intensive Care Unit, she cried inconsolably until I calmed her down. Every day I visited Chantel to look into her needs and show her around Singapore. We became good friends.
Mr Fu’s condition miraculously improved a month later and was transferred to the
general ward. Chantel was very grateful to our doctors who did not give up hope in her father. Their persistent efforts and the excellent nursing care that her father received made him well. I was very happy for Mr Fu when he fully recovered and returned home to Mauritius.
Once in a while, Chantel will send me postcards and photographs of Mr Fu and herself. Today Chantel’s relatives, her brother’s business associates and some of her friends are regular patients at our hospital. That’s a very amazing story. In your work, you often have to work with older people. Do you have any secrets on how you handle them?I always try to build relationships based on trust, warmth and mutual respect with the elderly. I remind myself that I will be old one day and I must be sensitive in treating the elderly with the respect I would expect if I were in their position.
Seeing so many patients undergo treatments, do you ever feel pressured to keep fit and stay healthy? I don’t feel pressurised to keep fit but I do eat a well balanced diet and drink plenty of water. I also ensure I have eight hours of sleep every night. Staying fit and healthy is not just about diet and exercise. It is how we view ourselves and how we live our life. Physical appearance is just as important as the inner self.
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You look really energetic and young, care to share any tips on how you stay and look youthful?I maintain a positive attitude in life as it is powerful, affects people around me and energises me. Positive attitude attracts people, promotes health and retard ageing. Having a positive attitude also helps me handle stress and problems better.
As we age, we should not let energy, health and happiness decline, but always stay happy. Over the years I have become comfortable with who I am - I am satisfied, confident and self-assured. Can you share one little known fact about the elderly and caring for them?The elderly like to stick to routines and do not like surprises and chaos. To them, a routine provides a reassuring structure, as their cognitive functions have declined and routines help them stay organised. By understanding their likes and dislikes, I indirectly establish a bond with my elderly patients. They are more willing to submit to my care when they trust me. I also need to be very patient with them because they tend to repeat their stories, forgetting that you have heard them a hundred times! HN
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We all have our own reasons for not wanting to grow old. However, ageing may not be as scary as you think if you take good care of yourselves while you are young. We got our experts to look into some “aged” beliefs and provide us with their opinions on whether these fears will really become a reality when we grow old.
Don’t Want IGrow Old because…
to
2� Feature Raffles HealthNews Raffles HealthNews Feature 2�
“ My eyesight will start to fail and this will limit my activities (e.g. sewing, reading and painting). ”
“As you age, so do your eyes,” said Dr Lee Jong Jian, an Ophthalmologist, and Consultant at Raffles Eye Centre.
Common changes in your vision include: Reduced sensitivity to light
You might need brighter lighting to read or work. Decreased visual acuity
Colours appear dim and glare forms when light shines directly at you. Difficulty reading small print
You might need reading glasses or a magnifying glass to read small print due to a condition called presbyopia, where the lens in your eye becomes less elastic and loses its ability to focus.
Besides these changes to your eyes, ageing makes you more prone to developing eye diseases that can impair your vision.
CataractsYour eye’s lens sits behind the iris and pupil. If the lens becomes cloudy, you have a condition called a cataract. Cataracts are usually associated with blurred vision.
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“ I will look bad when all my teeth fall out. Dentures will also be highly uncomfortable. ”
Dr Ng Chee Hon, a Consultant Oral & Maxillofacial Surgeon at Raffles Dental, agrees that we should not take healthy teeth for granted. Missing teeth are a problem, not just in appearance but also in function.
The loss of one or several teeth usually has direct effects on appearance and chewing. In addition, the stability of the surrounding teeth is lost because of the gap and can result in further problems. Such gaps may be closed with a bridge for a complete row of teeth and proper chewing.
Larger gaps between the teeth can be bridged with denture. This option is economical but does not always provide satisfaction and can result in oral hygiene problems and eventual tooth loss.
The most natural and attractive solution to tooth loss to-date is dental implants. They fit harmoniously into the dental arch and are fixed to the jawbone. They cannot be distinguished from real teeth in function and appearance. Neighbouring teeth do not have to be reduced to support replacements. The palate is not
Some other signs and symptoms include:Sensitivity to light and glare Halos around lights Fading or yellowing of colours Double vision or multiple vision in one eye
Surgery is highly successful and is a common solution for cataracts. Most cataracts can only be detected with special eye instruments, so make an appointment with your eye doctor if you notice your vision clouding.
Macular Degeneration Age-related macular degeneration (AMD) occurs when your central part of the retina, the macula, deteriorates, resulting in loss of vision.
AMD is one of the most frequent causes of vision loss in people age 60 and older. If AMD is detected early, you might be able to reduce the extent of your vision loss. AMD leads to a blind spot in the centre of your visual field. Signs and symptoms include:
The need for increasingly bright light when reading or doing close work
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covered and the tongue not encroached by denture surface.
Just like natural teeth, dental implants transmit chewing forces evenly to the jawbone and preserve the natural shape of the jaws. If this pressure is missing, the jawbone slowly shrinks away, resulting in a shorter lower face.
Regular removal of plaque makes a major contribution to the long-term success of the implant therapy. Apart form the dental care at home, regular check-ups to the clinic providing care is recommended.
Printed words that appear distorted or increasingly blurred Colors that seem washed out and dull A gradual haziness of your overall vision
FloatersAs you age, your vitreous can also become more liquid than jelly-like, causing floaters, which appear as spots floating across your field of vision. They are actually small clumps of gel and cells floating in the vitreous.
Most floaters are harmless, but if you suddenly develop a large number, especially if accompanied by flashes of light, it might signal a retinal tear or retinal detachment. In such cases, seek medical attention immediately.
Therefore, you should seek to protect your eyes by wearing sunglasses to shield your eyes from strong sunlight. Adopt a healthy lifestyle by exercising regularly and eating healthily. You should also have regular eye screening done when you reach 50 years old and seek immediate medical attention when your vision is not clear.
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“ I can no longer take part in the extreme sports that I enjoy doing. My bones will weaken and as a result, I cannot continue doing sports. ”
“ I will get diabetes and high blood pressure and not be able to enjoy my favourite foods, such as laksa and chicken rice. ”
“ My memory will start to fail and I will become a burden to the people around me. ”
2� Feature Raffles HealthNews
Dr Stanley Liew, an Endocrinologist and Consultant at Raffles Internal Medicine Centre, feels that instead of worrying about ageing, we should all look forward to growing old and enjoying life,
The prevalence of chronic illnesses such as diabetes, high blood pressure and high cholesterol increases with ageing. However, the majority of elderly
are healthy and free of these chronic illnesses. Not all of us will develop these chronic illnesses when we grow old. Elderly people can indulge in a wide variety of food just like younger people. In fact, we should start adhering to a healthy lifestyle with regular exercise and a healthy diet as prevention of chronic illnesses is most effective if initiated early in life.
Having the occasional laksa and chicken rice is absolutely fine. It does not make sense to have an overly restrictive lifestyle such that the quality of life is compromised. We should not be concerned about increasing our life expectancy alone. We should strive to remain physically and mentally fit as happiness and health are the two most important things in life!
Gradual memory decline is part of normal ageing. However, Dr Alvin Seah, a Neurologist, and Consultant at Raffles Internal Medicine Centre, said that this has no sinister significance. Normal older people should be capable of maintaining a good memory through exercising their minds frequently and using appropriate memory skills.
Memory decline among the elderly is very gradual and is usually not obvious until after the age of 70. Furthermore, the ability to learn new things should not be affected.
The factors that affect memory and learning ability adversely include fatigue leading to poor concentration, psychological stress and emotional problems. Any severe systemic illness such as heart failure or kidney disease will also affect the brain’s concentration level.
Here are several ways to maximise memory performance:
Simplify information and remember them one by one Categorise information by putting similar items in the same list Summarise information Be observant and notice the special features
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Preserve optimal function of the senses. Seek medical attention early if there is problem in hearing or eyesight. Wear spectacles or hearing aid if necessary. Be confident and adopt a positive attitude Use coping strategies or memory aids
However, those whose daily activities are affected by worsening memory could be suffering from mild cognitive impairment or even frank dementia. They should seek medical attention early. There is good evidence that early treatment can preserve cognitive function and either stabilise or slow the patient’s cognitive decline.
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Extreme sports are activities that involve a high level of physical exertion, speed, height and a high level of inherent danger. They differ from your traditional sports in that there is often a high dependence on specialist equipments and a lot of environmental variables that is difficult to control.
Dr Lim Yeow Wai, an Orthopaedic Surgeon, and Consultant at Raffles Orthopaedic Centre said, “Even if you are in the prime of your youth, the risk of getting injuries from extreme sports are higher.”
Here are some tips to help prevent sports injury:
Don’t be a weekend warrior. Try not to pack three to four days of activities into one weekend, this is the surest way to get injured. Learn to do your sports right. Get a trainer to learn the sports or equipment especially when you have not played or used it before. Accept your body’s limit. Listen to your body when it complains to you. Increase your exercise level gradually. The general guide is increase 20% intensity every 2 weeks to a level you are comfort with. HN
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He added that you should not worry as life begins at 50! As you age, your endurance increases. Therefore, you will find yourself doing better in endurance sports as compared to your younger days.
Even as you grow older, you can continue playing the sports you like. For e.g., if you are a tennis or badminton player, switch to playing doubles if you find that you are getting more aches and pains after a single game.
STOPSTOPTHE RAVAGES OF TIME
To put it simply, antioxidants are substances that can protect your cells against the effects of free radicals. Free radicals are atoms that are extremely unstable. When present in excessive amounts, they will attack the protective membranes and genetic material of the cells, causing cellular damage and malfunction.
Antioxidant supplements help by reining in free radicals and preventing them from multiplying at the cellular level. The skin is the first part of the body that physically changes to show signs of age, wear and tear. Wrinkles and fine lines can be directly related to the level of free radicals in the body.
Antioxidants can prevent and repair damage done by these free radicals, thereby influencing how fast and how well we age. Nutritional supplements, especially those with high levels of antioxidants, may thus work to stop the effects of the environment on the skin and even reverse some of the effects over time.
THE RAVAGES OF TIME
For enquiries, contact Raffles Health at 6311 1683 or 6311 1108.
Raffles HealthNews supplemeNts 2�
We have heard a lot about antioxidants from various sources. However, do you know what it is exactly, and what can it do for you?
Usual Price S$34.90 per bottle
Now: Buy 2 bottles at S$49.90** Promotion is valid from 1st February
till 30th April 2009.
Some commonly known antioxidants and their sources include:
Vitamin A and Carotenoids
Liver, cantaloupe,
carrots, sweet potatoes,
kale and spinach
Vitamin C
Citrus fruits, cantaloupe, strawberries,
tomatoes, broccoli,
cabbage and kiwi fruit
Vitamin E
Wheat, oats, wheat germ, leafy green vegetables, sardines, egg yolks, nuts and
seeds
Selenium
Walnuts, brazil nuts,
corn, wheat, soybeans,
beef, chicken, tuna, egg and
cheese
IngrEDIEnTS1 pound boneless fish fillets 4 tablespoons vegetable oil 1 clove garlic, minced 2 slices ginger, shredded 1/2 red onion, sliced Vegetables as desired (celery, bean sprouts, snow peas, mushrooms or bok choy) 2 teaspoons ground coriander, or as desired
MArInADE 1 tbsp rice wine, dry sherry or white wine a few drops sesame oil salt and pepper to taste 1 egg white 1 - 2 tsp cornstarch
SAUCE 1/2 cup fish stock, chicken broth, or water 1 tbsp oyster sauce 1/4 tsp soy sauce 1 tsp cornstarch mixed in 1 tbsp water
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Stir-fried Fish Fillet with Vegetables
PrEPArATIOn Cut fish into pieces approximately 1½ inches by ½ inch. Add the marinade ingredients one-by-one with the cornstarch last. Mix well and marinate fish for 10 minutes. Prepare the sauce: In a small bowl, combine the first 3 sauce ingredients and set aside. In a second bowl, combine the cornstarch and water and set aside. Heat the wok. Add 2 tablespoons oil to the heated wok. Add the fish fillets and sear until lightly browned. Remove the fish from the wok. Add 2 tablespoons oil to the wok. Add the garlic, ginger, and onion and cook until the onion is lightly browned. Add the remaining vegetables and stir-fry. Add the sauce, heat to bubbling, and add the cornstarch and water, stirring quickly to thicken. Add the fish back into the wok. Mix everything through. Sprinkle the cooked fish and vegetables with the ground coriander before serving.
Nutritional Breakdown per servingBased on using bok choy, with water instead of chicken broth or fish stock, and 1/8 teaspoon each salt and pepper in the marinade: 262 calories (kcal), 15 g Total Fat, 22 g Protein, 5 g Carbohydrate, 49 mg Cholesterol, 204 mg Sodium; 577 mg potassium, 3g Fiber
This dish provides a good source of potassium and folacin (folic acid) and calcium.
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2� FoodNotes Raffles HealthNews
Recipe recommended by Ms Nehal Kamdar, Dietician Raffles Hospital
Ease of preparation: Nutritional level:
My mother is turning 50 this year. She has been suffering from constant fatigue, severe hair loss and pain in the joints, especially in the knees. Are these symptoms interrelated? Or is this because her kidneys are ‘weak’?
The Yellow Emperor’s Inner Classic states “At 49 due to declining kidney essence, the Conception Vessel and Thoroughfare Vessel become empty and collapse, her body will then deteriorate generally, and her ability to menstruate and give birth will cease”.
As we age, different manifestations appear, such as stiffness in the joints, bones and tendons, loose teeth, hair loss, poor memory, declining eyesight, dry eyes and mouth. These symptoms arise primarily due to declining kidney essence. In TCM, the kidneys play a very important role that regulates not only the urinary system, but also influence the reproductive, endocrine and nervous systems. While the “kidneys store essence and manifest in the hair”, “the liver rules the tendons”. Thus, the symptoms that your mother is experiencing could be due to a deficiency in both the kidneys and liver.
The therapeutic aim of a TCM treatment is to invigorate the kidneys and liver. This is especially through nourishing kidney ‘yin’ to restore the inner balance. Good nutrition and regular exercise is critical to prevent further depletion of kidney essence.
Ms Seah Ai Wei, Physician Raffles Chinese Medicine
What are the signs of ageing nails? What should we do to prevent or slow down the onset of these aging signs?
As we age, the nail plate becomes paler, dull and opaque. Longitudinal ridging may occur and this may lead to cracks in the nail. Occasionally, this sign may also be seen in younger individuals. In addition, nails grow slower in old age, with nail growth being inversely proportional to age. Both the toenails and fingernails would be affected the same way.
These signs and symptoms occur due to impaired blood supply to the nails as one ages, and also possibly due to the effects of UV (ultraviolet) radiation.
Healthy nails which are not prematurely aged can be achieved through proper care, although sometimes an unhealthy nail may indicate an illness that requires attention.
How can you care for your nails? Don’t abuse them! To prevent injury, don’t bite your nails or use them to poke or pry at things. Protect them by wearing gloves when using soap and water for long periods or when exposed to harsh chemicals. Perform nail maintenance by trimming them regularly and moisturise them on a regular basis together with your hands.
In addition, nails can become dry just like the skin. Your nails also need to be moisturised regularly. You can rub lotion into your nails when you are moisturising your hands.
Dr Chris Foo, Dermatologist, Consultant at Raffles Aesthetics and Raffles Skin Centre
Raffles HealthNews Q&a 2�
Cardiovascular HealthFor management of high blood pressure, high cholesterol level, high blood sugar, stroke and coronary heart diseases
8 acupuncture sessions 1 bottle of RafflesHealth CoQ10
••
Stress Relief Acupuncture and Acupressure4 acupuncture sessions 6 meridian acupressure sessions
••
TCM analysis of your body’s energy level, mental state of stress and organ functions with prescription medicine to restore your internal balance
TCM Health Check & Wellness
1 Meridian Energy Analysis (MEAD) 1 consultation by TCM physician14 days prescription medicine
•••
TCM Treatments for HealthTCM Treatments for Health
PROMOTIONS30 marketplaCe Raffles HealthNews
Available atRaffles Hospital (Level 11) 6311 2340
Changi Airport Terminal 3 (Basement 2) 6241 9966Ang Mo Kio Clinic (Blk 722, AMK Ave 8) 6453 2288
$225 (UP:$272)
Insomnia Screen $230 $170Low Sex Drive Screen (Male Only) $335 $275Weight Control Screen $465 $405Menstrual Disorder Screen $295 $235
Anti-Ageing Baseline Screen:Types of Screening Raffles Hospital Airport and
Ang Mo Kio
Detect The Underlying Causes Of Your Symptoms
Anti-Ageing Screening screens for diseases during their sub-clinical phase. It is able to identify diseases not yet detectable by standard laboratory testing and even before the appearance of symptoms.
Our Anti-Ageing Baseline Screen provides analysis of your hormonal function to identify deficiencies or abnormalities that underlie your symptoms of insomnia, weight gain, low sex drive (male), or menstrual disorder (female).
More anti-ageing screening packages are available. For an appointment or for more information call 6311 2340 or email [email protected]
ANTI-AGEINGBASELINE SCREEN
$480 (UP:$530)
$200 (UP:$240)
$465 (UP:$510)
PROMOTIONS
Your Trusted Formula For Health
SafeguardYour Vision And Eye Health
Eye diseases can cause silent and painless damage to the eyes. If left undetected or untreated, vision may be impaired and difficult or too late to restore. Raffles Hospital offers eye screening to assess vision and eye health, and to detect eye diseases. This basic eye screening package is suitable for all individuals, especially those above 45 years of age.
Raffles Eye Screening Package• Visual Acuity and Auto-refraction• Spectacle Check • Intraocular Pressure • Retinal Photograph• Visual Field Test • Consultation with Ophthalmologist
$269
Raffles HealthNews marketplaCe 31
Raffles Derma Clear is a specialty formula that comprises a blend of vitamins, minerals, herbal and natural food supplements that effectively work together to promote clear and healthy skin.
Raffles Derma Clear S$34.90Get a bottle of Evening Primrose Oil worth S$14.80 FREE
Raffles Cardio Plus is a complete nutritional support as it provides you with a broad spectrum approach giving your body the nutrients it needs in the areas
of vitamins, minerals, antioxidants, amino acids, and herbal extracts.
Raffles Cardio Plus S$79.90Get a bottle of Cardio Omega 3 FREE
Raffles Joint Plus is a specialty formula that can be taken on a daily basis to help promote joint flexibility and mobility.
Raffles Joint Plus S$79.90 Get a bottle of B-50 Complex FREE
Available at Raffles Health Retail Pharmacy, Raffles Medical Clinics and all Guardian Pharmacies.
For enquiries, call 6311 1683 or 6311 1103 or Email us at [email protected]
Introducing Raffles’ Specialty RangeYour All-In-One Formula For Your Health Needs
For an appointment, please call (65) 6311 1222 or email us at: [email protected]
32 years of quality health care
35 medical specialties65 multi-disciplinary clinics
380-bed hospital
1 Trusted Medical and Wellness Provider
At Raffles Hospital, we go the extra mile to provide the highest quality medical care and services through personalised team-based care and patient centric services that
are tailored to your needs.
Raffles Medical provides a comprehensive range of family medicine medical services, including vaccinations, health checks and housecalls through our islandwide network of clinics.
Our medical centre at Terminal 3 also provides family medicine services, health screening, aesthetics, O&G and dental services.
With us, your health is in good hands. This is our promise.
ServicesInternational Patient Services / 24 Hour Emergency / Aesthetics / Cancer / Children / Chinese Medicine
Counselling / Dental / Corporate Healthcare / Ear, Nose & Throat / Executive Medical / Eye / Family Medicine Fertility / Health Screeners Heart / Internal Medicine / Japanese / Orthopaedic / Physiotherapy / Skin / Surgery
Travel Health / Women
To Our Patients Our BestFor more information on our services or for an appointment, please call +65 6311 1111 (24 hour)
www.rafflesmedicalgroup.com