Author: editor

3 Everyday Habits That Can Potentially Ruin Your Health

As people go through their daily lives, they pick up plenty of habits either from the influence of others or through their own will. Most of these influences are generally good, typically stemming from those near and dear to us, but there are many that can be detrimental to our health.

Whether it’s a learned habit from your parents or something you unconsciously picked up yourself, this is the time to rethink your habits and make the necessary changes to improve your health!

Holding your sneezes in

Sneezing is a natural occurrence that we don’t bother to think much about. We’re also no strangers to occasions when we suddenly need to sneeze at inappropriate times. During such moments, one may think that the best thing to do is to hold it in and avoid making a scene.

While this course of action may save you from embarrassment or unwanted attention, it can potentially endanger your well-being in the process. The reason is by holding your sneezes in, you prevent the pressure from being released and potentially back it up, which can lead to all possible sorts of damage.

A few of these injuries include but are not limited to ruptured blood vessels in the eyes, brain, throat, and chest, and even perforations in the pharynx, with the latter being an actual case report published in the BMJ Journals, a collection of medical and allied science titles.

Keeping your wallet in your back pocket

When it comes to storing our wallets while we go out, most people tend to put them in their back pockets, especially men. Although this poses no harm when standing or walking around, it can be problematic if you sit on it for long periods.

Sitting on your wallets or any other possession can potentially cause your buttocks to become uneven, which can eventually lead to several complications down the line. One of them would be unbearable pain in the upper and lower back, shoulders, and hips.

Another consequence of sitting on wallets is the irritation of the nerves on the lower back and legs, causing a couple of conditions known as “wallet sciatica” and “fat wallet syndrome”.

Taking your smartphone to bed with you

From browsing social media networks to enabling online consultations with a virtual doctor in Singapore, smartphones have become an integral item to everyone’s daily lives.

Also known for being an excellent substitute for the traditional bedside alarm clock, it’s now common for people to rely on their phones to wake them up in the morning. While this is no problem in and of itself, interacting with the device minutes before bed is the real issue.

It’s no secret that digital screens like those found on smartphones emit blue light. Exposure to blue light can disrupt your circadian rhythms and prevent you from falling asleep and getting a good night’s rest.This issue is caused by the light suppressing your body’s normal melatonin production; leading to insufficient amounts of it in circulation that can create a vicious cycle of irritability, daytime sleepiness, migraines and insomnia.

Conclusion

Plenty of habits we see as normal often have hidden detrimental effects on our health. While many of them might sound quite silly, being aware of their effects and avoiding them is the best thing you can do to improve your overall health.

If you are currently dealing with the consequences of leaving your harmful everyday habits unchecked, consult a doctor online via the MyCLNQ app today. As the leading telehealth app for telemedicine in Singapore, anyone can access medical support and get their prescribed medicine without having to leave the house!

A Guide To Breast Lumps: When Should You Worry About Them?

Most women experience breast lumps at some point. Understandably, it’s a normal reaction to panic upon finding a lump in your breast, given that it is one of the most common early signs of breast cancer.

However, not all lumps are cancerous, and it is important to know the difference. In young women, particularly, lumps are often related to menstrual periods that naturally disappear when the cycle ends. Nonetheless, it’s important to have any breast lump examined by a doctor, especially when it cannot be associated with an underlying cause.

Here is a handy guide to help you determine whether your breast lump requires a thorough check-up by a doctor.

What a breast lump feels like

Many people often mistake breast tissues as lumps since both can feel somewhat lumpy and sponge-like. However, according to medical professionals, there’s a noticeable difference between breast tissues and lumps.

Normal breast tissues have consistent fibrous mesh, while lumps can either be movable or not and can come in varying sizes. A breast lump will also most likely feel like a distinct mass with a more solid texture.

Oftentimes, how a breast lump feels depends on its cause, position, and progress. Breast lumps can vary from painful, hard and immobile, to soft, painless and easily moveable. Regardless, don’t be deceived by painless lumps in fixed areas, especially if they are firm and disproportionate as they might be cancerous.

What types of breast lumps should you be worried about?

As mentioned, breast lumps are quite common among women and do not usually require immediate medical attention. If you can feel the lumpiness throughout your breast and both breasts feel similar, then it might just be normal breast tissue.

It’s the lumps that feel harder or different from the rest of your breast that you should be concerned about. This type of lump may be a warning sign of breast cancer or a benign breast condition that warrants medical attention.

Consult a doctor online if you find any of the following:

• A new lump that feels different from the rest of your breast
• A new lump that feels different from your other breast
• A new lump that feels different from what you usually felt before

If your breast lump is accompanied by other signs or symptoms, it’s highly recommended that you have it examined by a doctor as soon as possible. Breast lumps associated with other symptoms may indicate that you have breast cancer.

As mentioned previously, most lumps are not cancerous, but it’s always a good idea to see a doctor online if you are unsure and rule out any possibilities.

Below are some warning signs of breast cancer that you should also take into consideration:

• Change in the size or shape of your breast
• Scaling, dimpling, or redness at the top part of your breast
• Lumps in your armpit
• Lumps that keep on growing bigger
• Lumps that persist even after your menstrual cycle ends
• Nipple discharge
• Inversion of your nipple

Conclusion

You should always consult a medical professional about any changes in your body, including unusual breast lumps. Scheduling regular checkups and cancer screenings can potentially save your life and allow a smoother recovery process.

If you suspect that your breast lump may be indicating a serious health condition, don’t ignore the symptoms – book a consultation with a virtual doctor now via the MyCLNQ app! Aiming to be one of the most reliable telehealth apps for telemedicine in Singapore, get the answers and advice you need on breast cancer, kidney stones and a comprehensive list of medical issues by downloading it today!

A Guide to Sleep Apnea and Its Dangers to Your Health

Although it can be annoying for your bed partner or roommate, snoring once in a while isn’t typically something that you should be concerned about. In fact, almost everyone snores from time to time.

However, if you’re a long-term snorer and your snoring is accompanied by daytime sleepiness or fatigue, you may have a common but serious disorder affecting breathing called sleep apnea.

Sleep apnea is a sleep disorder characterised by abnormal breathing during sleep. It is a condition in which the breathing of a person repeatedly stops and starts. These breathing interruptions can last up to 20 seconds and can occur from 5 to over 100 times per hour.

Sleep apnea is potentially serious and can lead to several health problems. If you think you might have this condition, it’s best to book an appointment to see a virtual doctor as soon as possible. Below are the basic things you should know about sleep apnea.

Causes and risk factors

There are two primary types of sleep apnea: obstructive sleep apnea and central sleep apnea. Obstructive sleep apnea is when the muscles in the back of your throat relax, causing your airway to narrow and making it harder for you to breathe.

On the other hand, central sleep apnea takes place when your brain fails to transmit proper signals to your breathing muscles. As a result, your breathing stops for a short period, and you might wake up from shortness of breath. Obstructive sleep apnea and central sleep apnea have varying risk factors.

For obstructive sleep apnea, the factors that may increase your risk of developing the condition include:

• Gender – men are considered more prone to have obstructive sleep apnea than women.
• Age – obstructive sleep apnea occurs more often in older adults.
• Obesity – fat deposits around your upper airways can obstruct your breathing.
• Alcohol or sedative use – these substances can worsen sleep apnea since they relax your throat muscles.
• Smoking – smoking can increase inflammation and fluid retention in your upper airways.
• Nasal congestion – you’re more likely to develop obstructive sleep apnea if you have difficulty breathing through your nose.
• Family history – if you have a family member with sleep apnea.

On the other hand, you may be at greater risk of having central sleep apnea if you have the following risk factors:

• Gender – men also have a higher risk of central sleep apnea compared to women.
• Age – central sleep apnea is more common among middle-aged and older people.
• Use of narcotic pain medications – this type of medication can increase your risk of central sleep apnea, especially ones like methadone.
• Heart disorders – if you have congestive heart failure, you have a greater chance of having central sleep apnea.
• Stroke – if you have had a stroke, you may develop treatment-emergent central sleep apnea.

Signs and symptoms

Obstructive and central sleep apnea have overlapping signs and symptoms, which sometimes makes it difficult to identify which type of sleep apnea you have. The most common signs and symptoms of the two main types of sleep apnea are the following:

• Loud snoring
• Pauses or interruptions in your breathing during sleep
• Choking or gasping for air during sleep
• Dry mouth upon awakening
• Headache in the morning
• Dizziness when waking up
• Difficulty sleeping or insomnia
• Excessive daytime sleeping or hypersomnia
• Irritability or mood swings

Possible complications

Sleep apnea is a serious medical health condition that can result in certain complications if undiagnosed or left untreated. Because of this, it’s important that you undergo an online medical consultation in Singapore about your condition before it becomes late. Here are some of the health issues you might face if you have sleep apnea:

• High blood pressure – frequently waking up during the night can cause stress on your body and make your hormone system go into overdrive. When this happens, your blood pressure levels will rise.

• Heart disease – sleep apnea disrupts the way your body takes in oxygen, thus making it difficult for your brain to control the flow of blood in your arteries and the brain itself. This can then lead to heart attacks.

• Type 2 diabetes – not getting adequate shut-eye during the night can keep your body from properly using insulin, which can lead to diabetes.
• Liver problems – you are more likely to have abnormal results on liver function tests or your liver are more likely to show signs of scarring if you have sleep apnea.
•  Metabolic syndrome – this group of health conditions, which includes abnormal cholesterol levels, high blood pressure, high blood sugar, and an increased waist circumference, is often associated with sleep apnea.
• Memory loss – abnormal breathing patterns during sleep like heavy snoring or sleep apnea are linked to cognitive decline at an earlier age than normal.

• Depression – sleep apnea affects the quality of sleep that you get. If you always have poor sleep, you are more likely to be depressed.

Conclusion

Even though sleep apnea is a common sleeping disorder that affects many people, it is a serious condition that needs immediate medical attention, especially when multiple symptoms or complications have started kicking in.

Diagnosing and treating your sleep apnea early is the best way to prevent any serious health problems in the long haul. Moreover, it can also help alleviate stress caused by a lack of sleep.

If you’re experiencing the signs and symptoms of sleep apnea, go ahead and immediately consult a doctor online in Singapore via the MyCLNQ app. As one of the leading telehealth apps for telemedicine in Singapore, MyCLNQ addresses all your medical needs in one place! You no longer have to experience the hassle of travelling to a clinic, as you can now receive medical assistance right at the comfort of your home with just a few simple clicks.

A Guide To Travelling Out Of Singapore During The Pandemic

Even since the outbreak of COVID-19, travel restrictions have been implemented among countries from all over the world. With more and more cases being reported daily, there is a lot of uncertainty and stress regarding travel not just within Singapore but overseas.

As we move towards the new normal, travelling will be possible again – albeit with the fulfilment of some requirements, such as getting a pre-departure COVID-19 swab test (PDT).

If you are travelling out of Singapore soon, use this step-by-step guide to make your journey a safe and smooth sailing one.

Step 1: Research border regulations and requirements at your intended destination. 

The first thing to do is check if you are eligible to enter the country. Such information is usually found on the Ministry of Foreign Affairs (Singapore) website or the official ministries’ websites of the country you are travelling to.

You should be able to find the country’s latest border regulations and other useful information regarding the procedures that need to be done (e.g. visa application).

Step 2: Submit applications for planned travel arrangements.

Unfortunately, there isn’t any active travel bubbles or corridors between Singapore and foreign countries for those who want to travel for leisure. While it is strongly recommended to defer all non-essential travel, you are allowed to travel out of Singapore for short-term, work-related purposes.

If you do have to travel for work purposes, you will have to visit the ICA government website for detailed application processes to countries such as Brunei, Mainland China, or Malaysia. Otherwise, you will have to apply separately to your destination country’s immigration ministry regarding your travel destinations or transits, if any.

As for those who intend to travel for long-term school or work reasons, you can also seek support from the institution or company to guide your travels.

Step 3: Study the procedures for post-arrival.

All countries will have their own set of procedures upon arrival that may include testing for COVID-19, movement restrictions and mandatory quarantine measures. Being clear on the post-landing operations will help you prepare in advance and avoid any unnecessary disruptions.

Step 4: Complete a COVID-19 swab test.

Before you are approved to board your flight, you will need to have a recent negative COVID-19 test result and an authorized PDT certificate as part of the pre-departure procedures.

To get the required test results, you can arrange a COVID-19 test at any private hospital or an approved test provider. Here are the two tests that are accepted by most countries:

• COVID-19 Polymerase Chain Reaction (PCR) Test (costs between $135 to $200)

The test requires acquiring a nasopharyngeal swab sample to amplify and look out for the genetic SARS-CoV-2’s RNA code. The entire process is longer and more expensive than other COVID-19 tests.

The PCR test result will be available within 24-48 hours; hence it is recommended to take this test at least 48 hours before your scheduled departure flight. This is so that you can be notified of the results before your departure.

• COVID-19 Antigen Rapid Test (ART, costs between $20 to $50)

True to its name, this test provides faster results within 15 to 20 minutes. It’s a less-invasive swab or saliva test that is a passable alternative for some countries such as the US or New Zealand.

However, do note that countries like Australia do not accept this test, and others such as mainland China will require negative results from both the ART and PCR test.

For COVID-19 ART tests, it is recommended to test at least one hour before departure.

An important thing to note is that you or your sponsor will be liable for the costs of any COVID-19 tests done. In addition, you may be required to fill up various forms, install a mobile application, or present a vaccination certification as part of the pre-departure process.

Once your test results are ready, PCR pre-departure test (PDT) results are issued in the form of a digital PDT certificate through email that you need to digitally authenticate and endorse. In case of an emergency, you can declare your travel status and receive the appropriate information and advisories at the eRegister service provided by Singapore’s Ministry of Foreign Affairs.

If you wish to quickly book an appointment for both the PCR or ART test, you can now do so via the MYCLNQ app or on our website here.

Step 5: Getting ready for your flight

Depending on your destination’s regulations, you may require several things including valid proof of payment for the post-arrival COVID-19 test, a pass issued by their government, or completed health and travel-related declaration forms.

To prepare for your check-in, you should at least have the following things:

1. A soft or printed copy of your negative COVID-19 test result

2. Valid visa

3. Valid boarding pass

4. Proof of destination’s accommodation

Once you have thoroughly gone through the steps and checked off everything in the list, you’re all set! Should you have any concerns regarding the COVID-19 swab test, don’t worry! With the prevalence of telehealth in Singapore,  you can now consult our online doctors for a hassle-free and seamless experience.

Simply download the MyCLNQ app to access a wide range of telemedicine services today!

3 Simple Stretches To Boost Your Physical And Mental Health

As the pandemic continues, you may have noticed your lifestyle turning more sedentary than it once was. As you spend more time sitting at your desk and lying on your bed, your muscles may start feeling tenser, and your back aches are worse than usual. As you snack more frequently in-between breaks, many of us have also unwittingly put on a couple of pounds.

However, a lack of exercise does not only affect your weight and physical health but also your mood. Studies have shown that regular low-intensity aerobic exercise such as jogging and walking can boost one’s mood more than an inactive activity such as reading and watching TV. Getting active does not always mean having to engage in a high-intensity workout, in fact, body stretches are a great form of exercise that anyone can easily do to improve their flexibility, relieve tense muscles and calm the mind. To get you started, here are some stretches you can incorporate into your daily routine.

1. Start Your Day With A Cobra Stretch

This simple stretch can be done every morning to relieve any muscle tensions after an awkward sleeping position. It also helps strengthen the spine to help those experiencing back pain after sitting for hours in front of a computer. To maximise the benefits, perform this stretch both at the start and end of your day.

Start by lying on your stomach and leaving your arms flat beneath your shoulders. Next, tuck your elbows by the sides of your ribs before you slowly and gently raise your head and chest. Relax your neck and shoulders as you hold the stretch for up to 20 seconds, then end it off by gently lowering your body.

2. Take A Break In Between Work With The Uttanasana

The Uttanasana, otherwise known as the standing forward bend, is a popular yoga pose. Yoga instructors praise this stretch for its healing properties for the mind; it relieves anxiety while promoting a state of calm. If you have been sitting at your desk for too long and are feeling overwhelmed with a clouded head, this stretch is perfect for you.

The standing forward bend also relieves hamstring tensions after sitting or long periods of inactivity. This is the perfect stretch that can be done at your work desk – start by inhaling and bringing your arms up to face the ceiling. Make sure your arms are parallel to the sides of your ears and continue by bringing them down to the sides of your body. Ensure your fingers are aligned with your toes, then, draw up your quad muscles to open up your hamstrings.

3. Try A Spinal Twist After A Heavy Meal

If you are feeling bloated and stuffed after a meal, some gentle movement will help relieve the uncomfortable feeling in your stomach. Twists help aid digestion as they massage and stimulate your abdominal organs. Additionally, gentle twisting of your body after a heavy dinner encourages blood flow to enhance digestion and nutrient absorption.

Be sure not to overexert yourself during this exercise. Instead, move gently and slowly. The Supine Spinal Twist is a gentle yoga twist you can try after a heavy meal. Get your body ready by lying on a mat or bed with your legs straight. Open up your arms so your body forms an uppercase “T”. Slowly tuck your left knee into your chest. Next, move it over and release it on the left side of your body.

Gently turn your head in the opposite direction to the right to stretch your neck, and make sure both shoulders are relaxed. Hold and breathe deeply before reverting to your original position and repeating on the left side.

Conclusion

Adding in these stretches into your routine can help you to recover from the stressors of the pandemic. Before you know it, you would have formed a healthy habit that will serve you for a long time to come.

If these stretches are unable to relieve any chronic physical pain or ease your anxieties, it might be time to consult a doctor. As telemedicine in Singapore flourishes, many apps have made it easier to consult a doctor online with reduced waiting times – download the MyCLNQ app for a seamless, comprehensive solution to all your healthcare needs today!

Migraine Relief: 4 Simple Remedies To Ease The Headache

If you frequently experience an intense throbbing or dull aching pain on one or both sides of your head, and the pain worsens when you do any form of physical activity, there is a great probability that you are suffering from a migraine.

A migraine is more than just a headache. Pain on the head is only one of the symptoms of migraines, which is a neurological disease which temporarily affects the chemicals, nerve pathways and blood vessels in the brain. Aside from experiencing a headache, a person suffering from migraine may also experience nausea, dizziness, extreme fatigue, and increased sensitivity to light, sound, or smell.

Doctors do not know exactly what causes migraines. But several factors can trigger the condition, including hormonal fluctuations, stress, sleep changes, and medications. Usually, migraines do not pose a great health risk. However, if the condition leads to more serious complications, it is best for you to see a doctor online. The emergence of telemedicine in Singapore has made it easier and more convenient to treat medical conditions like migraines. Alternatively, here are some simple remedies you can also do to ease migraine pain.

1. Relax In A Dark And Quiet Room

Many people with migraines report experiencing hypersensitivity to bright lights and loud noises during their migraine attacks. This sensitivity to light is called “photophobia,” a common symptom and trigger of migraines. It causes pain or discomfort when you look at bright lights, and it can even lead you to see coloured spots when you close your eyes. To help ease your headache during a migraine attack, find a place that is dark and quiet and minimise your light exposure.

2. Apply Hot Or Cold Compress

For those who suffer from frequent migraines, applying a hot or cold compress to the head or neck is an effective temporary remedy to ease migraine pain as it helps to constrict the blood vessels and reduce inflammation in the area. Because ice has a numbing effect, it can also detract your brain from the migraine. On the other hand, a warm compress using a simple heated towel can help relax your tense muscles and bring relief.

3. Drink Plenty Of Water

Dehydration is a common trigger of migraines. For some people, even the slightest hint of dehydration can cause a debilitating headache with dizziness and confusion. So, if you are experiencing a migraine or a simple headache, it is highly recommended that you drink water immediately. According to studies, drinking at least 1.5 litres of water per day can help reduce the chances of migraine attacks. Alongside drinking plenty of water, you should also limit your caffeine and alcohol intake as much as possible, as they are mild diuretics that can also lead to dehydration.

4. Do Some Light Exercises

Even though it might seem counterintuitive, exercising can actually help lessen your headache. Indeed, exercising your body allows the flow of our natural feel-good hormones like endorphins, which helps fight against pain. However, when you are in the middle of a migraine attack, avoid doing strenuous exercises. Instead, doing light exercises, such as taking a brisk walk or doing yoga can help reduce the intensity of the migraine.

Conclusion

Migraines can be a painful condition that affects the quality of your life. If your migraine fails to go away and is accompanied by other, more serious symptoms such as a fever, uncontrolled vomiting and dizziness, an online medical consultation with a doctor is your next best step. In fact, you can easily download and start using the MyCLNQ app to find a clinic near you!

5 Subtle Signs Your Body is Telling You to Exercise More

Since the outbreak of COVID-19, people have been spending a major portion of their time indoors. With the ongoing spread of the virus, the health advice of eating healthy and exercising regularly has become more relevant than ever. However, with more of us now staying and working from home, we might also find it difficult to keep active and maintain an exercise routine.

Nonetheless, it is necessary to keep your body moving, especially during these difficult times. If you are experiencing any of the alarming signs below, it might be time to start embarking on a new exercise routine.

1. You Feel Tired All the Time

Fatigue is a common indication that you are not doing enough physical activity. Although it might seem counterintuitive, a sedentary individual often feels more tired than someone who exercises regularly – those who consistently engage in physical activities that gets their heart rate pumping will notice an increase in energy levels throughout the day.

2. You Find It Hard To Deal With Stress

The inability to cope with stress is also considered to be a result of physical inactivity. According to studies, physical activities are essential in relieving stress. Hence, if you feel constantly exhausted and overwhelmed, adding physical activities to your daily regimen is highly recommended. Exercising prompts the release of feel-good chemicals in your brain like serotonin and dopamine, which are responsible for stabilizing your mood and well-being. Moreover, it decreases your cortisol levels, which is to blame for anxiety, high blood pressure, stroke, and more.

3. You Have A High Blood Pressure

High blood pressure can turn into a serious health issue that when left untreated, can lead to a heart attack or stroke. One of the best ways to control high blood pressure is to stay physically active. Exercising can help lower your blood pressure and make your heart stronger – incorporating at least 30 minutes of exercise daily is enough to get you out of the danger zone of hypertension. However, if your blood pressure continues to spike with minimal improvements, it is best to consult a doctor online in Singapore as soon as possible.

4. You Often Have Sleepless Nights

If you always find it difficult to fall asleep at night, chances are, you aren’t doing enough physical activities during the day. Lack of exercise is often associated with insomnia; by tiring your body, you will find it easier to fall and stay asleep. Several studies have also shown a positive relationship between sleep and exercise. Hence, if you are currently experiencing sleep issues, this is your cue to start moving more.

5. You Suffer From Lower Back Pain

Unsurprisingly, back pain is another common result of prolonged inactivity. Staying in a stagnant position on your bed and couch can increase back pain as your back becomes stiff, weak, and deconditioned. After working in front of your computer for long hours, it is inevitable for you to start feeling an ache in your lower back. The good news is: if this pain is not backed by other underlying conditions, it can easily be alleviated by exercising. Exercising can help strengthen your bones and muscles, which are necessary for supporting your back when you stand, sit, and move.

Conclusion

Exercising is a fundamental part of keeping a healthy lifestyle. Prolonged physical inactivity is a common culprit that can lead to a plethora of health issues including high blood pressure, diabetes and heart disease. Our body has an amazing ability to let us know when it needs something, so never ignore the signs, no matter how subtle they are.

If your symptoms do not improve despite following an exercise routine, it is recommended that you seek further advice from a doctor. Use the MyCLNQ app to start booking your appointment and access a range of telehealth services today.

5 Modifiable Risk Factors That Can Lead to Hypertension

Hypertension, or high blood pressure, is one of the most common diseases worldwide. As a matter of fact, in Singapore, 1 in 4 individuals aged 30 to 69 suffers from high blood pressure. It occurs when your blood pressure increases beyond the normal levels and is measured by how much blood your heart pumps and how much resistance the blood meets against your artery walls.

The normal blood pressure is under 120/80 mmHg. If your blood pressure is higher than this, it is highly recommended to see a doctor. Early detection of hypertension is important as it can lead to more serious health problems such as heart disease or stroke when neglected or not treated on time. There are several risk factors that can help you detect high blood pressure early. Some of these factors are hereditary, while others are modifiable. Below are some risk factors you can change to help prevent and manage hypertension.

1. Lack Of Exercise

Not getting enough exercise is a common risk factor for hypertension. Leading a sedentary lifestyle increases your risk of getting high blood pressure; however, regular exercise has been proven to be very effective in lowering blood pressure by decreasing the stiffness of your blood vessels so that blood can flow more easily.

Having a daily exercise routine such as walking a few miles in the morning is great for boosting your heart and overall circulatory system. Being consistent is key to reaping the most benefits here!

2. Unhealthy Diet

Having a diet that is high in sodium can put you at great risk of developing hypertension. Consuming too much processed and canned goods containing excessive sodium and saturated fats can cause your blood vessels to stiffen and narrow, leading to high blood pressure over time.

Since the risk of hypertension increases with age, it is important that you start taking small steps to improve your diet – this includes incorporating foods that help lower blood pressure, such as berries, bananas, oats, and leafy green vegetables.

3. Excessive Alcohol Consumption

Drinking alcohol occasionally is fine. However, regular and heavy consumption of alcohol can be detrimental for your health. For one, it can cause a spike in your blood pressure. According to studies, people who excessively drink alcohol, whether beer or wine, are all at risk of increasing their blood pressure dramatically. Hypertension is one of the most preventable alcohol-related health issues. By reducing your alcohol intake, you can lower your blood pressure to a healthy level.

4. Tobacco Smoking

Aside from drinking alcohol, smoking tobacco is another common vice that affects blood pressure. The nicotine in a tobacco cigarette is the main culprit for hypertension because it naturally increases blood pressure and heart rate, narrows the arteries and makes the blood more likely to clot. If you smoke, quitting is the most important thing that you need to do to avoid high blood pressure. On the other hand, if you are a non-smoker, avoiding exposure to secondhand smoke is necessary.

5. Too Much Stress

Stress is not necessarily a bad thing in itself. In fact, it is a natural part of life. However, too much stress is harmful because it can greatly contribute to high blood pressure. When you are stressed out, your body produces a surge of hormones that temporarily raise your blood pressure by causing your blood vessels to narrow and your heartbeat to fasten. To avoid the risks of getting hypertension, try as much as possible to lead a stress-free lifestyle.

Conclusion

Hypertension is considered a lifestyle disease as it is caused by several risk factors, most of which you have the power to change. Lifestyle changes play a major role in preventing and managing hypertension. By exercising more, eating healthy, consuming less alcohol, avoiding smoking, and living a stress-free life, you can greatly reduce your chances of developing high blood pressure.

Aside from lifestyle changes, early detection and regular monitoring are also the keys to avoiding the dangerous complications of high blood pressure. If you suspect that you are at risk of hypertension, do not hesitate to consult a doctor online. For a hassle-free medical consultation, you can download the MyCLNQ app to set up a digital appointment and start accessing a range of telehealth services today!

COVID-19 And Mental Health: Ways To Be Kind To Your Mind

Quarantine has disrupted our lives in a way that we would never have fathomed a couple years ago. Undoubtedly, this had also impacted our mental well-being, as the challenges of being distant from our loved ones and having to work from home can be difficult for many of us to cope with.

Even healthcare has moved online, and many are now turning to telemedicine in Singapore. Despite all this, there are many ways we can maintain and improve our mental health during this tumultuous period. So, if you find yourself feeling the blues, here are some ways you could attempt to keep up your spirits amidst our new normal.

Keep Your Hands Busy

Quarantine might be the best time to find yourself a new hobby and discover interests such as baking or crafts. In addition, getting into a hobby could bring us joy in such times, appealing to our natural sense of curiosity and thirst for adventure.

More importantly, hobbies serve as a more productive distraction from the problems we are facing. Distractions are said to help us cope in tough times as it takes our minds off things. So, why not have some fun with the materials you can find at home? You might even be pleasantly surprised at what you can come up with!

Exercise Regularly

“Being in quarantine has made me gained weight!” is probably a common phrase that we hear these days. Before quarantine, many of us would probably have been more physically active, but there’s no excuse not to move your body.

We can still stay fit at home, but instead of taking walks, we would have to adopt a HIIT routine. Whatever it is, exercise can strengthen our muscles and is an excellent way for us to relieve stress and improve our sleep quality.

Try switching your routine around to keep things fun and interesting, all while challenging your mind and body in a good way!

Get Creative To Connect With Loved Ones

Social distancing measures has caused many of us to feel more lonely due to the lack of physical interaction with our friends and family. Some of us might even find ourselves getting so comfortable with the loneliness that we get withdrawn from our loved ones.

In this case, we could develop more creative ways to connect with our friends and family. Be it Zoom, Skype or even TikTok, social media is a helpful platform we can use during quarantine to keep ourselves connected with the world.

If you are afraid of this contributing to your already too-long screen time, you could opt instead to go old school and mail out letters physically! Either way, staying connected with your loved ones is a way to keep them close through these tough times by giving and receiving moral support from one another.

Take Some Time For Yourself

When we work from home, our hours become more flexible. It is good that we can do work at our own pace, but without fixed hours, we tend to get caught up doing work even after the hours we have put in. In addition, as we cannot enjoy ourselves outside, working becomes something that takes over a significant part of our lives.

Remember to take some time for yourself to do something you enjoy every day. Be it an hour or just five minutes, this will make a major difference towards building a resilient and healthy mind.

Conclusion

If you find yourself in need of medical aid or support during this period but unable to go down to your frequented family clinic, you can always count on telehealth. With the MyCLNQ app, you can now consult with a virtual doctor in Singapore and receive sound recommendations in the comfort of your home.

Battling Insomnia And Restoring A Good Night’s Sleep

Insomnia is more common than you think: various studies have shown that insomnia plagues about 10-30% of the population, even going up to 50% in some countries.

Anyone who has the sleep disorder will know how frustrating it is to deal with – from having an irregular sleep schedule and poor sleep quality to physical pain, having a good night’s sleep is crucial for a fruitful day ahead. So, what can we do to prevent insomnia? Here are some practices you can adopt for a good night’s rest.

Mindful Meditation

Meditation has been shown to improve sleeping patterns and overall sleep quality by reducing our stress levels and brain chatter while boosting immunity.

The process is pretty straightforward: take slow, steady breaths inhaling and exhaling, with your mind focused on the present moment. Notice the sensation that your breath brings throughout the body and how your body feels. Let your mind wander without judgment but always remember to return your attention to your breath.

Mindful meditation can be done by anyone and anywhere but may take some practice before you get comfortable with it. The best part is, it works just as well even if it’s just 5 minutes of your day!

Yoga

Yoga is known as a form of moving meditation where you combine breathing exercises with deep breaths. The slow movements allow you to stay present and focused on getting into the poses. Evening yoga is a type of yoga dedicated to those who would like to practice yoga before they sleep. It has shown to be helpful as it helps you relax and unwind from the pressures of the day – incorporating 20-minute sessions daily is sufficient to achieve the desired effects.

Exercise

If you are looking for something more active, just going on with your daily or weekly exercise routine is good enough. People that exercise for at least 150 minutes per week were reported to experience fewer symptoms of insomnia, as well as a reduction in their anxiety levels.

Moderate exercise or strength training are good options that you can adopt. Most importantly, find a routine that best suits your condition in the long term to sustain the momentum.

Limit Your Caffeine Intake

Overconsuming caffeine in the day or night might be the cause of your insomnia symptoms. Many use caffeine to stay awake, especially at night, to forgo sleep for other activities. However, you may not realise that by doing so, you risk frequent night-time awakenings that contribute to poor sleep quality. Caffeine has also been found to shorten deep sleep time by increasing the time you are in light sleep.

As such, it’s recommended that you avoid drinking caffeinated drinks at least 6 hours before your bedtime. You should also limit your caffeine intake to 400mg per day – roughly 4 cups of brewed coffee.

Practice Good Sleeping Habits

Good bedtime habits are also vital for a good night’s rest. For example, switch off any bright lights and limit your screen time right before bedtime – the blue light that is emitted by phones can be disruptive to our sleep-wake cycle and lead to distracting thoughts and emotions.

Worrying about not getting sleep and watching the clock may also be counterproductive. Instead, think of something relaxing and pleasant as you rest.

Keep To a Regular Sleep Schedule

Many people resort to taking afternoon naps when they didn’t get enough sleep the night before. However, instead of giving you adequate rest, sleeping in the day could disrupt your sleep cycle. To counter insomnia, you should stick to consistent sleep and waking timings. As much as possible, try not to delay your sleep timings and schedule demanding activities earlier in the day so you can gradually wind down.

Conclusion

Insomnia can turn into a serious health issue, especially if you have been experiencing its effects for a long time. Taking note of the tips above could help you alleviate your symptoms.

If you still find yourself struggling with insomnia, do not hesitate to consult an online doctor in Singapore – MyCLNQ is a telemedicine app that allows anyone to receive online consultations and get the proper support they need with just a few simple clicks.