Saturday, July 10, 2010
Couldn't believe my own eyes
Wow! I couldn't even believe my own eyes that I could draw so well!! My 1st attempt looking at the internet picture & drew it out...lol.
Thursday, July 8, 2010
Dying to be thin
http://www.healthxchange.com.sg/healthyliving/DietandNutrition/Pages/Dying-to-be-thin.aspx
Who doesn't wanna be thin, myself oso dying to be thin. Yea, I've lose 3.5kgs & way to go...jiayou. Psycho myself....slim slim slim...coz SGH A&E MO doc lady whom attended to me drew blood from my thigh said am fat!!
Who doesn't wanna be thin, myself oso dying to be thin. Yea, I've lose 3.5kgs & way to go...jiayou. Psycho myself....slim slim slim...coz SGH A&E MO doc lady whom attended to me drew blood from my thigh said am fat!!
Appt with pdoc this morn
Dr's weather not good today ya, took her frustration out on me! Why am I the only one whom always tell her my mood no good, whereas others will tell her "am fine" thou mood no good. In addition, I always bring up stress at work, frustrations...Dr said unless I wanna quit.
In that case, my depression will be forever & that no matter what, medication won't be able to help me if I dun learn coping skills & manage my anger. Citing that she finds me am attention seeking acting like a less than 15 yrs old & I may be independant physically but not emotionally.
I couldn't hear what she said initially about...she said "self-soothing" like hving a pacifier, must know how to pacify ownself without others help. Well, I can do that but I didn't asked her, then why in the 1st place she wanna get married? Who doesn't wanna be loved?
Wanna share with her about some stuffs & she queried whether has it got to do with my depression or not? Duhz!! I just wanna share but then she didn't catch my jokes at all!!
Dr asked what did Kevin do to me...juz talking abt stress at work lor...what else...Dr said there must be some happiness & I musn't focus on negative things. Brought up to her that I had a good counsellor from lakeside family centre & she asked me where it was. Maybe Dr's curious...even when I mentioned my counsellor arranged art therapy for me. Dr asked if am going & that I should go for it after she saw my drawings. Yes, am going...coz counsellor's doing for my own good.
Dr asked who lowered my zoloft dosage...it was Dr Colleen-Snr Consultant from Internal Medicine when I was warded for food poisoning. Dr then up back for me & see me in 5 wks time. Told her my mgr asked me same questions again about whether SGH docs talk to one another or not, otherwise, no point going for all tests & reviews plus medications, see no improvement, might as well don't go see doctors.
Dr said she agreed that I need not see her like in 3 weeks time, 3 weeks time since nothing has changed much for me, seriously..I told her I oso seriously telling her..what my mgr meant is not to go for all my appointments in SGH!! Then Dr said, then that I don't know but for hers, can see me in a month's time. Eeewss, Dr's mood also fluctuating but then she's good deep down.
I showed Dr my BP's readings & she said it's a bit low side & that propanolol hcl can lower my BP & I should see my GP/Poly or Endocrinologist but my earliest appointment is 1st Sep. Dr's steel externally but tofu internally.
In that case, my depression will be forever & that no matter what, medication won't be able to help me if I dun learn coping skills & manage my anger. Citing that she finds me am attention seeking acting like a less than 15 yrs old & I may be independant physically but not emotionally.
I couldn't hear what she said initially about...she said "self-soothing" like hving a pacifier, must know how to pacify ownself without others help. Well, I can do that but I didn't asked her, then why in the 1st place she wanna get married? Who doesn't wanna be loved?
Wanna share with her about some stuffs & she queried whether has it got to do with my depression or not? Duhz!! I just wanna share but then she didn't catch my jokes at all!!
Dr asked what did Kevin do to me...juz talking abt stress at work lor...what else...Dr said there must be some happiness & I musn't focus on negative things. Brought up to her that I had a good counsellor from lakeside family centre & she asked me where it was. Maybe Dr's curious...even when I mentioned my counsellor arranged art therapy for me. Dr asked if am going & that I should go for it after she saw my drawings. Yes, am going...coz counsellor's doing for my own good.
Dr asked who lowered my zoloft dosage...it was Dr Colleen-Snr Consultant from Internal Medicine when I was warded for food poisoning. Dr then up back for me & see me in 5 wks time. Told her my mgr asked me same questions again about whether SGH docs talk to one another or not, otherwise, no point going for all tests & reviews plus medications, see no improvement, might as well don't go see doctors.
Dr said she agreed that I need not see her like in 3 weeks time, 3 weeks time since nothing has changed much for me, seriously..I told her I oso seriously telling her..what my mgr meant is not to go for all my appointments in SGH!! Then Dr said, then that I don't know but for hers, can see me in a month's time. Eeewss, Dr's mood also fluctuating but then she's good deep down.
I showed Dr my BP's readings & she said it's a bit low side & that propanolol hcl can lower my BP & I should see my GP/Poly or Endocrinologist but my earliest appointment is 1st Sep. Dr's steel externally but tofu internally.
Tuesday, July 6, 2010
Session with my LFC counsellor
Ytd afternoon, went over to LFC to see my counsellor. We had a very good hilarious session with role play which I couldnt really shouted back to her coz she's very nice lady.
Just now, she called me up asking me whether am interested in art classes as she saw my drawings & that I like to draw. So I consented & she'll make arrangements.
Just now, she called me up asking me whether am interested in art classes as she saw my drawings & that I like to draw. So I consented & she'll make arrangements.
Friday, July 2, 2010
Sarcastic ex-colleagues!!
am very upset over my ex-colleagues sarcastic remarks on my facebook when I mentioned my non-camera hp spoilt (dropped in hospital).
Y mentioned she just recently bought htc hp for $68.
J said surely I can afford it right?
Myself said: NO! Mine's prepaid card leh.
Y asked why? u mean u can't afford to buy hp?
Myself asked Y back, why? u wanna gift it to me har?
Anyway, bought the SE G700 biz ed again as I like the functions esp touch screen, mp4 and almost everything.
If I buy hp without contract, surely expensive. Don't tell me because the hp will be free with contract that I had to be bound by the contract & don't even fully ultilise the package, will end up spend much more money.
Y mentioned she just recently bought htc hp for $68.
J said surely I can afford it right?
Myself said: NO! Mine's prepaid card leh.
Y asked why? u mean u can't afford to buy hp?
Myself asked Y back, why? u wanna gift it to me har?
Anyway, bought the SE G700 biz ed again as I like the functions esp touch screen, mp4 and almost everything.
If I buy hp without contract, surely expensive. Don't tell me because the hp will be free with contract that I had to be bound by the contract & don't even fully ultilise the package, will end up spend much more money.
Wednesday, June 30, 2010
Food poisoning landed me with sufferings
Last week mon, 21/6 bought 2 beef cheese & 3 tuna puffs from XXXXX. After dinner, mother & I took a beef cheese each, nothing happens. We even went over to MPS, after which, around midnight, I asked mother whether she wanted to share the tuna puff with me. Luckily, my mother didn't had a bite.
Half an hr later, I was having cold sweats & started to vomit & diarrhea at the same time excessivly non-stop!! I couldn't take it anymore, told my mother to send me to SGH A&E immediately. It affected my blood glucose which is 16 & was given insulin. Still vomitting & diarrhea while waiting for doctor.
A very young lady doctor who is very clumsy whom drew my blood & inserted the IV needle & lotsa blood flowing & stained everywhere. Later I was put on drip & pushed to observation ward. After resting a while, that young lady doctor came & wanted to draw blood below from pelvic the "V" line on my right side! She couldn't feel the pulse, even asked the nurse to feel the pulse for her & then she poke me with the needle.
OUCH!! DAMN PAIN that I SCREAMED OUT IN PAIN & heard the doctor said I psychiatric one..I was informed later by the doctor that I need to be warded. OMG!!!
I was pushed to ward 73 room 22 bed 3, seen by Snr Consultant Dr Colleen Kim Thomas from Internal Medicine dept. Very young pretty lady doctor whom's very caring. Told me to avoid dairy products, must becareful of the food served in hospital as am having the runs & that it's food poisoning.
Weighed by nurses & I lost 6kgs!! I had very high fever too!
22/6, midnight, a male doctor came over took blood for blood test, ouch, he couldnt see properly & poked me thrice!! When done, I wanted to rise from bed to go ladies, the big needle was on my left side of bed!! I showed the nurse on night duty!!
I had so much drips, 2 bottles of antibiotic medicine drips & also potassium drip besides having the oral medcations & yucky "tequila shot" of oral potassium as the level is extremely low at 3.2. I was bound on bed, big or small business had to sit on the chair to putput, damn gross...no choice.
I was very weak, pain all over & my throat was extremely painful & voice hoarsed, ultra sore!! =_=!!!
The returning to service SN Elly Chiam very good, offer to wipe me cean clean after I putput but I was very shy & embarrased & she even scoop faeces for stool test. She's extremely caring, always first to aid every patients for bathe. Her passion & caring really warms my heart & other patients' too. SN Elly also personally handmade a card for me which brightens my stay.
Another nice myanmer enrolled nurse pretty one, wipe me up clean clean...I'm so shy. Another time, they asked a student nurse bathe me too. Aiyo, very embarrassing lor. *BLUSH*
The IV needle on my left wrist bended & she was the one to notice & pull out for me, had it plastered. One clumsy SN myanmer nurse panicked when she failed to poke to draw blood & needle bent. I ticked her off & NC Yuan LongXia came over & apologised to me.
The nurses asked me how come no blood come out, only bubbles..told them I vomit & diarrhea lotsa times, no meat to eat, where got fresh blood for u to draw leh...v pain leh..bruises all over which I took pictures of it with my camera hp.
Dr Colleen & her team of lady doctors very good, friendly & caring except that LCLY Dr Ng.
Monday, June 21, 2010
Fri morning, mgr spoilt my mood oredi. I dun wish to repeat myself again upmteen times on my medical condition& he still dun understand. Said he's concern abt my health then better leave me alone instead of provoking me. Asked how many docs am seeing & do they talk to one another. Why I didnt ask doctors abt my condition outcome, told him I did.
Actually, when doctors didnt ans it's mainly becoz they themselves oso puzzled & no ans to it...
Asked me if there's any area where I can handly, then let him knw, he let me do toher jobs..
He's so healthy oso cant concentrate at the project, dun say me, with so much illness & not that I wanna use that as an excuse.
I really dun wish to talk to ppl with no wisdom at all...IDIOT!!!!!!!!!!!!!
Does it make him happy to see me really jump off building??! NAH, I wont be foolish to do that..instead, I wanna chop him into pieces & feed the crocs!!
Actually, when doctors didnt ans it's mainly becoz they themselves oso puzzled & no ans to it...
Asked me if there's any area where I can handly, then let him knw, he let me do toher jobs..
He's so healthy oso cant concentrate at the project, dun say me, with so much illness & not that I wanna use that as an excuse.
I really dun wish to talk to ppl with no wisdom at all...IDIOT!!!!!!!!!!!!!
Does it make him happy to see me really jump off building??! NAH, I wont be foolish to do that..instead, I wanna chop him into pieces & feed the crocs!!
Updates
I wonder why my mood fluctuates a lot recently...drag gg to pdoc.appt this coming thurs. Felt so helpless, hopeless & suicidal but it wont help solve the problems. What I can do??
Lappie got virus attack which kept asking me to buy spyware license, brought it to Acer for repair, everything need to be reformatted. No choice...now waiting for collection.
Lappie got virus attack which kept asking me to buy spyware license, brought it to Acer for repair, everything need to be reformatted. No choice...now waiting for collection.
Wednesday, June 16, 2010
Won myself 2GB thumbdrive
Just got email informing me I've won myself a 2GB thumbdrive! Am elated...yeah!
Want to stay young? Watch what you eat
Want to stay young? Watch what you eat
Tuesday, 04 l 05 l 2010 ; Source: AsiaOne, Mind Your Body, The Straits Times
By Poon Chian Hui
Think twice before you reach for that can of fizzy drink. It is not just about your waistline. Think about the lines on your face too. That is because carbonated drinks can age you, nutritionists say.
Other well-loved foods like pastries, potato chips, sausages, coffee, red meat, white rice and bread can also cause premature ageing. The reason? Most of these foods are high in fat or sugar, which are not healthy for the body, said Ms Magdalin Cheong, chief dietitian and senior manager of Dietetic and Food Services at Changi General Hospital.
Foods that age us include:
Carbonated drinks which are high in sugar and have no nutrients. They have 'empty calories', said Ms Teo Kiok Seng, a nutritionist at Nutrition Network Services.
'The sugar in these drinks can lead to obesity, which increases your risk of hypertension, diabetes, heart disease and stroke,' she said.
A nutritional study by the Harvard School of Public Health found that a can of carbonated drink a day can cause one to pile on 7kg in a year.
Sausages can increase the risk of colorectal cancer, a recent European study found, Ms Teo added.
The culprits are the carcinogenic N-nitroso compounds, which are formed when nitrite preservatives are added to processed meat, she said.
Ms Jaclyn Reutens, a dietitian at Aptima Nutrition & Sports Consultants, added that sausages are usually made with fatty meat.
Chemicals and additives are also added so a person's liver has to do more work to detoxify them.
'As we age, our organs do not work as efficiently so some people may get into trouble,' said Ms Reutens.
Coffee has caffeine. What most people may not know is that caffeine makes stress hormones shoot up and stay at an abnormally high level for hours after consumption.
'One of the biggest contributors to premature ageing is the powerful stress hormone called cortisol,' said Ms Teo. 'High levels of cortisol wear down the muscles, leading to muscle wasting.' Excessive caffeine is also dehydrating, said Ms Reutens.
Potato chips and fries are deep fried at high temperatures, giving rise to the formation of trans-fat.
Diets high in trans-fat are linked to an increased risk of coronary heart disease, said Ms Teo. 'However, if palm oil is used, no trans-fat will be produced,' she added.
Sugary pastries contain a lot of sugar, which can lead to obesity. What is worse is that pastries are often made with hydrogenated oils, which contain trans-fat.
Hydrogenated oils are made by adding hydrogen to liquid oils to turn them into solids for easier storage. However, this chemical process produces trans-fat. An example would be margarine.
Trans-fat increases the risk of heart disease more than saturated fat does, said Ms Teo, as it lowers good cholesterol and increases bad cholesterol in the bloodstream.
In addition, the combination of sugar and trans-fat is bad news for our liver and pancreas, said
Ms Reutens. 'It's dangerous to overwork our organs as it means we are more exposed to free radicals.'
Free radicals are unstable particles caused by chemical reactions in the body. Antioxidants are needed to fight them, she added. 'If our intake of anti-ageing foods is insufficient to combat free radicals, we age faster and have a higher risk of diseases.'
Red meat has protein, which is essential for tissue repair, but too much animal protein may cause calcium loss from bones. This increases the risk of osteoporosis, said Ms Teo.
Studies have shown that a high protein intake in middle-aged adults is linked to inflammatory polyarthritis, where inflammation occurs in more than one joint.
White rice and white bread have very little fibre, making them 'high glycemic index' foods.
'Such foods are digested and absorbed into the bloodstream very quickly, causing a sudden spike in blood sugar level,' said Ms Teo.
This can lead to cell changes that accelerate ageing and increase the risk of chronic diseases, she added. These include Type 2 diabetes, gall bladder and heart diseases, Alzheimer's disease and certain types of cancers.
Other high glycemic index foods include mashed potatoes, processed grains and sugary cereals.
What to eat to stay young.
Keeping youthful the natural way is not all that difficult - you just have to eat the right foods. Anti-ageing foods like berries and fish contain powerful ingredients that can help keep you in the pink of health from inside out.
Foods that keep us young include:
Green tea. It boasts catechins - potent antioxidants that have been shown to prevent cancer, said Ms Jaclyn Reutens, a dietitian at Aptima Nutrition & Sports Consultants.
In addition, Ms Teo Kiok Seng, a nutritionist with Nutrition Network Services, said that a recent report in the European Journal Of Neuroscience suggested that regular consumption of green tea may reduce the risk of age-related degenerative brain disorders, such as Alzheimer's disease.
However, not all forms of green tea carry the same health benefits.
'Green tea packaged in tea bags have gone through numerous processes that may have destroyed its goodness,' said Ms Reutens.
It is best to drink loose leaf green tea, she said.
Tomatoes contain lycopene, which helps to reduce wrinkles and fine lines, said Ms Reutens. This is because lycopene hinders the skin's ageing process.
It does this by preventing damage to the DNA in mitochondria, found in cells and which are crucial to cellular growth.
Tomatoes also contain vitamin C, which acts as an antioxidant, helping to strengthen collagen fibres, said Ms Magdalin Cheong, chief dietitian and senior manager of Dietetic and Food Services at Changi General Hospital.
Collagen is a protein essential to healthy skin.
Nuts and seeds are great sources of vitamin E and omega-6 fatty acids, said Ms Reutens.
'These two compounds work hand in hand to keep skin elastic and to reduce the signs of ageing,' she said.
That is because vitamin E is an antioxidant, said Ms Cheong.
Antioxidants mop up free radicals - the main cause of skin ageing.
A study published in the American Journal Of Clinical Nutrition in 2005 found that eating almonds together with heart-friendly foods like soya products can significantly reduce cholesterol levels, said Ms Teo.
Yogurt contains calcium, which helps maintain strong bones, and probiotics which prevent bowel diseases.
'As we age, our bones lose calcium,' said Ms Reutens. 'Calcium is therefore needed in our diet to prevent osteoporosis.'
Osteoporosis is a condition where bones become weak and break easily.
On average, a 150g portion of yogurt contains 220mg of calcium. This amount makes up 30 per cent of our daily recommended intake of 800mg, said Ms Reutens.
Probiotics are bacteria that help improve the balance of good and bad bacteria in the digestive system.
'As we age, this balance needs more effort to be restored. Eating yogurt gives it a boost,' she said.
People who are lactose intolerant can eat yogurt too, as the lactose would have already been broken down by the bacteria, said Ms Teo.
Salmon and other oily fish contain heart-friendly omega-3 fatty acids, said Ms Cheong.
Ms Reutens recommends eating these at least twice a week.
'As you age, your arteries may get increasingly clogged, resulting in heart disease,' she said. 'Omega-3 fatty acids reduce the amount of fats in the bloodstream, hence preventing excessive blood clotting.'
Berries come in red, pink, blue, purple and other assorted colours. The pigments determine the types of antioxidants found in them, said Ms Reutens.
A recent antioxidant analysis by the United States Department of Agriculture showed that blueberries, blackberries, cranberries, strawberries and raspberries top the list of 20 foods with the highest levels of antioxidants, said Ms Teo.
In general, the antioxidants in berries help to reduce the likelihood of eye-related diseases, such as cataracts and age-related macular degeneration, said Ms Reutens.
Because different types of berries carry different combinations of antioxidants, we should not limit our diet to one or two kinds.
'Try to eat a wide variety,' said Ms Reutens. 'Mix them with cereal or enjoy them as a snack or dessert.'
Olive oil is rich in monounsaturated fats, which promote a healthy cholesterol level.
It is also good for the heart, thanks to its anti-inflammatory effects that prevent heart diseases. For instance, it strengthens blood vessel walls, thus lowering the risk of internal bleeding.
However, too much olive oil is not recommended due to its caloric content, said Ms Reutens.
What these terms mean
Additive
A substance added to foods to improve colour, texture, flavour or shelf life. It can be natural (salt and sugar) or synthetic (artificial sugars, preservatives, colouring and MSG).
Some synthetic additives are said to be harmful to health.
Antioxidant
A substance that inhibits oxidation, protecting cells from damage by free radicals. Examples are catechins found in green tea, lycopene in tomatoes, and vitamins C and E.
Carcinogen
A substance that causes cancer by turning normal cells into cancer cells. It is believed that nitrites, when added to meat during processing such as when sausages are made, may result in the formation of carcinogenic compounds.
Collagen
A fibrous protein that is a major component in connective tissues like skin, ligaments and tendons.
Glycemic index
An indicator of the impact of foods on blood glucose levels.
Foods with low glycemic index, like vegetables, have carbohydrates that are digested more slowly.
High glycemic index foods, like white bread, have carbohydrates that are broken down into sugars more quickly. This causes a spike in blood glucose levels, which is unhealthy.
Monounsaturated fat
A healthy unsaturated fat found in plants or plant-based foods. It is said to be able to reduce the risk of heart disease. Found in foods like olive oil, avocados and nuts.
Omega-3 fatty acids
Unsaturated fatty acids. Usually found in fish and nuts, they help to lower cholesterol levels to protect the body against heart diseases.
Probiotics
A class of beneficial bacteria that aids digestion, promotes "good" bacteria and reduces "bad" bacteria in the digestive system. Can be found in yogurt.Give Mum A Taste of Luxury and WIN Prizes Worth Over $16,000!
This article was first published in Mind Your Body, The Straits Times.
Tuesday, 04 l 05 l 2010 ; Source: AsiaOne, Mind Your Body, The Straits Times
By Poon Chian Hui
Think twice before you reach for that can of fizzy drink. It is not just about your waistline. Think about the lines on your face too. That is because carbonated drinks can age you, nutritionists say.
Other well-loved foods like pastries, potato chips, sausages, coffee, red meat, white rice and bread can also cause premature ageing. The reason? Most of these foods are high in fat or sugar, which are not healthy for the body, said Ms Magdalin Cheong, chief dietitian and senior manager of Dietetic and Food Services at Changi General Hospital.
Foods that age us include:
Carbonated drinks which are high in sugar and have no nutrients. They have 'empty calories', said Ms Teo Kiok Seng, a nutritionist at Nutrition Network Services.
'The sugar in these drinks can lead to obesity, which increases your risk of hypertension, diabetes, heart disease and stroke,' she said.
A nutritional study by the Harvard School of Public Health found that a can of carbonated drink a day can cause one to pile on 7kg in a year.
Sausages can increase the risk of colorectal cancer, a recent European study found, Ms Teo added.
The culprits are the carcinogenic N-nitroso compounds, which are formed when nitrite preservatives are added to processed meat, she said.
Ms Jaclyn Reutens, a dietitian at Aptima Nutrition & Sports Consultants, added that sausages are usually made with fatty meat.
Chemicals and additives are also added so a person's liver has to do more work to detoxify them.
'As we age, our organs do not work as efficiently so some people may get into trouble,' said Ms Reutens.
Coffee has caffeine. What most people may not know is that caffeine makes stress hormones shoot up and stay at an abnormally high level for hours after consumption.
'One of the biggest contributors to premature ageing is the powerful stress hormone called cortisol,' said Ms Teo. 'High levels of cortisol wear down the muscles, leading to muscle wasting.' Excessive caffeine is also dehydrating, said Ms Reutens.
Potato chips and fries are deep fried at high temperatures, giving rise to the formation of trans-fat.
Diets high in trans-fat are linked to an increased risk of coronary heart disease, said Ms Teo. 'However, if palm oil is used, no trans-fat will be produced,' she added.
Sugary pastries contain a lot of sugar, which can lead to obesity. What is worse is that pastries are often made with hydrogenated oils, which contain trans-fat.
Hydrogenated oils are made by adding hydrogen to liquid oils to turn them into solids for easier storage. However, this chemical process produces trans-fat. An example would be margarine.
Trans-fat increases the risk of heart disease more than saturated fat does, said Ms Teo, as it lowers good cholesterol and increases bad cholesterol in the bloodstream.
In addition, the combination of sugar and trans-fat is bad news for our liver and pancreas, said
Ms Reutens. 'It's dangerous to overwork our organs as it means we are more exposed to free radicals.'
Free radicals are unstable particles caused by chemical reactions in the body. Antioxidants are needed to fight them, she added. 'If our intake of anti-ageing foods is insufficient to combat free radicals, we age faster and have a higher risk of diseases.'
Red meat has protein, which is essential for tissue repair, but too much animal protein may cause calcium loss from bones. This increases the risk of osteoporosis, said Ms Teo.
Studies have shown that a high protein intake in middle-aged adults is linked to inflammatory polyarthritis, where inflammation occurs in more than one joint.
White rice and white bread have very little fibre, making them 'high glycemic index' foods.
'Such foods are digested and absorbed into the bloodstream very quickly, causing a sudden spike in blood sugar level,' said Ms Teo.
This can lead to cell changes that accelerate ageing and increase the risk of chronic diseases, she added. These include Type 2 diabetes, gall bladder and heart diseases, Alzheimer's disease and certain types of cancers.
Other high glycemic index foods include mashed potatoes, processed grains and sugary cereals.
What to eat to stay young.
Keeping youthful the natural way is not all that difficult - you just have to eat the right foods. Anti-ageing foods like berries and fish contain powerful ingredients that can help keep you in the pink of health from inside out.
Foods that keep us young include:
Green tea. It boasts catechins - potent antioxidants that have been shown to prevent cancer, said Ms Jaclyn Reutens, a dietitian at Aptima Nutrition & Sports Consultants.
In addition, Ms Teo Kiok Seng, a nutritionist with Nutrition Network Services, said that a recent report in the European Journal Of Neuroscience suggested that regular consumption of green tea may reduce the risk of age-related degenerative brain disorders, such as Alzheimer's disease.
However, not all forms of green tea carry the same health benefits.
'Green tea packaged in tea bags have gone through numerous processes that may have destroyed its goodness,' said Ms Reutens.
It is best to drink loose leaf green tea, she said.
Tomatoes contain lycopene, which helps to reduce wrinkles and fine lines, said Ms Reutens. This is because lycopene hinders the skin's ageing process.
It does this by preventing damage to the DNA in mitochondria, found in cells and which are crucial to cellular growth.
Tomatoes also contain vitamin C, which acts as an antioxidant, helping to strengthen collagen fibres, said Ms Magdalin Cheong, chief dietitian and senior manager of Dietetic and Food Services at Changi General Hospital.
Collagen is a protein essential to healthy skin.
Nuts and seeds are great sources of vitamin E and omega-6 fatty acids, said Ms Reutens.
'These two compounds work hand in hand to keep skin elastic and to reduce the signs of ageing,' she said.
That is because vitamin E is an antioxidant, said Ms Cheong.
Antioxidants mop up free radicals - the main cause of skin ageing.
A study published in the American Journal Of Clinical Nutrition in 2005 found that eating almonds together with heart-friendly foods like soya products can significantly reduce cholesterol levels, said Ms Teo.
Yogurt contains calcium, which helps maintain strong bones, and probiotics which prevent bowel diseases.
'As we age, our bones lose calcium,' said Ms Reutens. 'Calcium is therefore needed in our diet to prevent osteoporosis.'
Osteoporosis is a condition where bones become weak and break easily.
On average, a 150g portion of yogurt contains 220mg of calcium. This amount makes up 30 per cent of our daily recommended intake of 800mg, said Ms Reutens.
Probiotics are bacteria that help improve the balance of good and bad bacteria in the digestive system.
'As we age, this balance needs more effort to be restored. Eating yogurt gives it a boost,' she said.
People who are lactose intolerant can eat yogurt too, as the lactose would have already been broken down by the bacteria, said Ms Teo.
Salmon and other oily fish contain heart-friendly omega-3 fatty acids, said Ms Cheong.
Ms Reutens recommends eating these at least twice a week.
'As you age, your arteries may get increasingly clogged, resulting in heart disease,' she said. 'Omega-3 fatty acids reduce the amount of fats in the bloodstream, hence preventing excessive blood clotting.'
Berries come in red, pink, blue, purple and other assorted colours. The pigments determine the types of antioxidants found in them, said Ms Reutens.
A recent antioxidant analysis by the United States Department of Agriculture showed that blueberries, blackberries, cranberries, strawberries and raspberries top the list of 20 foods with the highest levels of antioxidants, said Ms Teo.
In general, the antioxidants in berries help to reduce the likelihood of eye-related diseases, such as cataracts and age-related macular degeneration, said Ms Reutens.
Because different types of berries carry different combinations of antioxidants, we should not limit our diet to one or two kinds.
'Try to eat a wide variety,' said Ms Reutens. 'Mix them with cereal or enjoy them as a snack or dessert.'
Olive oil is rich in monounsaturated fats, which promote a healthy cholesterol level.
It is also good for the heart, thanks to its anti-inflammatory effects that prevent heart diseases. For instance, it strengthens blood vessel walls, thus lowering the risk of internal bleeding.
However, too much olive oil is not recommended due to its caloric content, said Ms Reutens.
What these terms mean
Additive
A substance added to foods to improve colour, texture, flavour or shelf life. It can be natural (salt and sugar) or synthetic (artificial sugars, preservatives, colouring and MSG).
Some synthetic additives are said to be harmful to health.
Antioxidant
A substance that inhibits oxidation, protecting cells from damage by free radicals. Examples are catechins found in green tea, lycopene in tomatoes, and vitamins C and E.
Carcinogen
A substance that causes cancer by turning normal cells into cancer cells. It is believed that nitrites, when added to meat during processing such as when sausages are made, may result in the formation of carcinogenic compounds.
Collagen
A fibrous protein that is a major component in connective tissues like skin, ligaments and tendons.
Glycemic index
An indicator of the impact of foods on blood glucose levels.
Foods with low glycemic index, like vegetables, have carbohydrates that are digested more slowly.
High glycemic index foods, like white bread, have carbohydrates that are broken down into sugars more quickly. This causes a spike in blood glucose levels, which is unhealthy.
Monounsaturated fat
A healthy unsaturated fat found in plants or plant-based foods. It is said to be able to reduce the risk of heart disease. Found in foods like olive oil, avocados and nuts.
Omega-3 fatty acids
Unsaturated fatty acids. Usually found in fish and nuts, they help to lower cholesterol levels to protect the body against heart diseases.
Probiotics
A class of beneficial bacteria that aids digestion, promotes "good" bacteria and reduces "bad" bacteria in the digestive system. Can be found in yogurt.Give Mum A Taste of Luxury and WIN Prizes Worth Over $16,000!
This article was first published in Mind Your Body, The Straits Times.
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