6 Health hacks you need to knowMay 14, 2015 3:54 PM by Lee Xin Hui

Here are the only health hacks you need to know. Experts like a cardiologist, psychologist and dentist give us theirbest tips — free

#1 How to... have whiter teethThe Expert: Dr Lynette Ng, prosthodontist and dental director, The Dental Studio, a Singapore Medical Group(SMG) clinic

It's all about timing

Two to three minutes: how long a proper brushing takes “Use short strokes in a to­and­fro manner over a small area – two to three teeth – at one time. Brush twice daily.”30 minutes: how long you need to wait to brush your teeth “After drinking acidic drinks like coffee or tea, rinse immediately. Then, wait to brush your teeth – to avoidamplifying damage to the tooth enamel caused by acids from the drink.”

Two unlikely culprits of tooth discolouration

Mouth rinses “Avoid those that contain chlorhexidine (an antibacterial agent), which can stain your teeth.” Sports drinks and sodas “Acidic in nature, these can cause your tooth enamel to thin, making it more susceptible to stains. Plus theerosion exposes dentine (a yellowish tissue), making your teeth appear less white.”

16 Shades of white

“A typical tooth shade guide has 16 colours. On average, you can expect to see your teeth lightened by seven toeight shades after a tooth­whitening procedure.”

#2 How to... crush your sugar rushThe Expert: Jaclyn Reutens, clinical dietitian and founder, Aptima Nutrition & Sports Consultants

Tame those cravings

Go Greek “A great alternative to normal yogurt because it’s lower in sugar levels. Eat it with untoasted muesli or fruit foradded sources of fibre, or mix with dill and garlic for a healthy dip that goes with crunchy vegetable sticks.” Reach for nuts “Walnuts and almonds contain protein, good fats and fibre, which help your body to crave less sugar.” Keep warm “A bowl of vegetable soup and multigrain bread are excellent options that satisfy your craving, help prevent blood­sugar spikes and keep you full till your next meal.”Distract yourself “Whatsapp a friend, take a walk to the washroom, do light stretching or close your eyes for a few minutes andtake some deep breaths. The urge to snack will be gone before you know it.”

#3 How to... get over your social media addictionThe Expert: Ho Shee Wai, registered psychologist and director, The Counselling Place

What to do when the craving strikes

Get off the grid “Call to wish your friend a happy birthday instead of posting on her Facebook wall; if you feel an urge to post astatus update, write it down in a (physical) journal instead.” Allocate social media­free times “Restrict usage to no more than two hours a day and use an alarm so you’ll know when time is up. Lock yourphone or computer away so you won’t be tempted to use it.”

#4 How to... strengthen your heartThe Expert: Dr Paul Chiam, senior consultant cardiologist, Mount Elizabeth Hospital

Am I having a heart attack?

Women often experience more non­specific signs of a heart attack than men do. Here’s what to look out for: 1. Shortness of breath without significant chest pain 2. Abdominal discomfort 3. Nausea and vomiting without significant chest pain

Make your heart stronger

Do regular exercise Work out at least three times a week, for 20 to 30 minutes each time. Even something simple like brisk walkingbrings benefits.Eat healthily Have a diet that is low in fat and sodium, and includes vegetables and fruit.Cut out smoking According to the Singapore Heart Foundation, smokers face, on average, thrice the risk of having heart attackscompared with non­smokers.

#5 How to... improve your vision naturally

The Expert: Dr Allan Fong, deputy head and consultant, General Cataract & Comprehensive OphthalmologyService, and consultant, Refractive Surgery Service, Singapore National Eye Centre (SNEC)

What you'll need

Wrap­around sunglasses with 99 to 100 per cent UVA/UVB protection “They help to protect your eyes against excessive exposure to sunlight, which has UV radiation that can causepremature cataract development, leading to worse eyesight.”Artificial tears eye drops and omega­3 oral supplements “These help to improve symptoms of dry eyes, especially in air­conditioned rooms, which can cause intermittentblurring of vision, as well as discomfort and fatigue.”

Contact lens wearers, beware

Wearing contact lenses when you sleep, bathe or swim predisposes you to higher risks of infections like cornealulcers, which can be sight­threatening in extreme cases. Best way to prevent this: avoid wearing your lenses formore than eight to 12 hours at a time , and remove them when there is discomfort or redness.

#6 How to... maintain a healthy BMIThe Expert: Dr Christina Low, general practitioner, SMG Medical, a Singapore Medical Group (SMG) clinic

Her best tips

Be consistent with your diet“You’re more likely to keep to it if you pace yourself on most days, instead of restricting calories during the week,which may lead to overindulgence during the weekend.”Have a safe and realistic goal “Aim to lose 10 per cent of your starting weight (or less, depending on how much you need to shed) in sixmonths. You shouldn’t lose more than 1.5kg a week.” Keep a diary “Studies show that writing down when, what, where and how much you eat is one of the most effective strategiesfor maintaining a healthy weight.”

Photos: Showbit.com, dreamstime, corbis & click photos

This story was first published in HerWorld Magazine May 2015