6 Wallet-Friendly Weight Loss Tips That Actually Work

#1: PINPOINT THE ROOT OF WEIGHT GAIN

Weight gain can sometimes be linked to underlying health issues such as PCOS and Hypothyroidism. If you suspect this might be the case for you, it is wise to consult a doctor before starting any weight loss plan.

A medical professional can help identify potential health concerns, while a dietitian can craft a personalized meal plan tailored to your needs and lifestyle.

#2: CREATE A BALANCED PLATE

Aim for well-rounded meals that include protein, healthy fats, vegetables, and complex carbohydrates. Protein is important as it helps maintain muscle mass during weight loss and keeps you feeling fuller for longer, reducing the temptation to snack.

Calorie-dense healthy fats such as olive oil, avocados, nuts, and seeds can help when taken in moderation. You see, healthy fats contain about 9 calories per gram, compared to just 4 calories per gram for protein and carbohydrates. Thus, you have to be mindful of your intake of saturated and trans fats.

#3: BE ACTIVE

Combine cardiovascular exercises with strength training for optimal results. Cardio workouts such as walking, jogging, cycling, or running are excellent for enhancing overall health.

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Take advantage of the Park Connector Network as exercising here is a fantastic way to immerse yourself in nature and stay active without spending a cent!

#4: SHOP WITH A FULL STOMACH

Shopping on an empty stomach can lead to impulse buys that derail your healthy eating goals. A seemingly irresistible S$6 chocolate bar or S$5 bag of chips can quickly find its way into your cart when you are hungry.

To combat this, consider having a glass of water or a healthy snack before heading to the grocery store.

#5: STAY HYDRATED

Adequate hydration is essential for your body to function efficiently and eliminate waste. Fortunately, water not only keeps us hydrated but also supports our weight loss efforts.

Sipping water before meals can help you eat less, while staying hydrated boosts the fat-burning process. So, opt for water or other low-calorie beverages when dining out.

#6: ENJOY YOGURT

Whether you prefer Greek yogurt or traditional yogurt, both can be good additions to your diet. In fact, a Harvard study tracking over 120,000 people for a decade found a strong correlation between yogurt consumption and weight loss. While this does not imply that yogurt directly causes weight loss, it certainly stood out among other foods in the study.

For as little as S$3, you can enrich your diet with Greek yogurt from many local supermarkets and enjoy the benefits it offers.

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Add these budget-friendly tips into your routine to help manage your weight without straining your wallet. Remember that consistency is key! Therefore, combine exercise with a balanced diet and other weight loss interventions to ensure a holistic change.

Disclaimer: Always consult with a medical professional before starting any weight loss program, especially if you have underlying health conditions.

Sources: 1 & 2

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Mpox 101: Guide to Understanding the Virus

 

WHAT IS MPOX?

Mpox, formerly known as monkeypox, is a viral infection characterized by flu-like symptoms and pus-filled skin lesions. This illness is caused by two strains of the monkeypox virus (MPXV), identified as Clade I and Clade II.

Until 2022, Mpox was primarily reported in Central Africa (Clade I) and West Africa (Clade II), where the virus is endemic. Cases outside these regions were usually linked to travel or exposure to imported animals. Common symptoms include:

a. Skin rashes
b. Fever
c. Muscle pain
d. Headaches
e. Back pain
f. Swollen lymph nodes
g. Fatigue or significant weakness

According to the Ministry of Health, the virus spreads through direct contact with an infected person’s skin lesions, body fluids, or respiratory droplets. It can also spread via contaminated materials or environments. Additionally, animal-to-human transmission can occur through bites, scratches, or direct contact with an infected animal’s blood, fluids, or skin lesions.

SPREAD AND RISK FACTORS

The Democratic Republic of the Congo (DRC) has reported over 15,600 potential cases and 548 deaths from Mpox since the beginning of the year. Some cases have also emerged in other African nations, as well as in countries like the Philippines, Pakistan, Thailand, and Sweden.

Health Minister Ong Ye Kung  highlighted that the current risk of Mpox in the country remains low, mainly due to the lack of direct flights to the African regions where the virus is most prevalent. However, health officials remain cautious, as the virus is expected to spread to Europe and the Middle East. As of August, Singapore had reported 13 cases of the less severe Clade II, which typically spreads through close contact.

SCREENING AND PRECAUTIONS

Singapore has implemented strict measures to contain the virus, similar to those seen during the early stages of the COVID-19 pandemic. As of August 23, travelers and crew arriving at Singapore’s international airports from regions at risk of Mpox outbreaks will undergo temperature and visual screenings. The same measures will apply at sea checkpoints for those arriving by ship from affected areas.

PREVENTION AND FURTHER ACTION

A newer variant of the virus, Clade Ib, is showing a higher transmission rate, especially among children, through close contact. Global concerns have risen due to this new strain emerging in Central Africa, which appears to spread more easily through routine human interaction. This new variant has a mortality rate of about four percent, prompting the World Health Organization to declare a global health emergency. The goal is to prevent another widespread lockdown or other unpleasant effects similar to those experienced during the pandemic.

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Although the risk of Mpox spreading in Singapore remains low, increased vigilance is essential. If you are at high risk, frequently wash your hands and wear a face mask in crowded, indoor spaces. Continuing to seek medical care for skin lesions and following infection prevention measures, as mentioned, are crucial to preventing further spread of the virus.

Sources: 1,2, 3, & 4

 

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Practical Tips for Cutting Down Medical Costs in Singapore

Navigating healthcare expenses can be challenging, but there are several strategies to help you save money on medical costs in Singapore. Here’s a guide to making the most of available resources and adopting cost-effective practices.

TAKE ADVANTAGE OF FREE CHECK-UPS & SUBSIDIES

The Singaporean government has established a robust healthcare system with multiple layers of financial protection to ensure citizens are well-protected against high medical costs.

  • The first layer includes significant subsidies for hospitalization, outpatient care, and long-term care. You can receive up to 80% subsidy for hospitalization at public hospitals (B2/C wards), ensuring high-quality care regardless of the ward chosen.
  • MediShield Life offers lifelong health insurance for all Singaporeans, covering large hospitalization bills and expensive outpatient treatments like dialysis and chemotherapy. Additionally, CareShield Life, launched in mid-2020, provides lifetime cash payouts for individuals with severe disabilities.
  • MediSave scheme helps Singaporeans set aside part of their salary each month to cover medical expenses, including surgery, hospitalization, health screenings, and medical insurance, benefiting both you and your immediate family.
  • MediFund acts as a safety net for those who still face financial difficulties after utilizing other subsidies and payments. From 2020, ElderFund also supports the severely disabled with financial difficulties.

If you have a chronic condition like high blood pressure or diabetes, the Community Health Assist Scheme (CHAS) now covers all Singaporeans with selected chronic conditions, irrespective of income. Polyclinics and public Specialist Outpatient Clinics (SOCs) also offer substantial subsidies based on means-testing and age, with special rates for Pioneer Generation and Merdeka Generation seniors.

CONSULT MEDICAL SPECIALISTS WISELY

Singapore offers a wide range of medical specialties in both public and private hospitals. Costs vary significantly depending on the specialty and facility. For example, consultations with dermatologists range from S$125 to S$250, while ophthalmologists charge between S$80 and S$350. Choose specialists judiciously based on your medical needs and budget.

EXAMINE YOUR HEALTH INSURANCE PLAN

Health insurance plans should align with your specific healthcare and lifestyle requirements. For instance, if you don’t plan on having children, maternity coverage isn’t necessary. Regular travelers might prefer plans with worldwide coverage.

Every Singaporean is covered under MediShield Life, a mandatory government health plan covering large medical expenses. However, its benefits are basic and tailored to Class B2 and C wards in public hospitals. To avoid high out-of-pocket costs for higher-class wards, consider enhancing your coverage with an Integrated Shield plan.

SAVE ON HOSPITAL TYPES

While healthcare quality is paramount, you can save significantly on room costs by choosing semi-private rooms or wards over private rooms. This can reduce your hospitalization expenses considerably without compromising the quality of care.

OPT FOR GENERIC DRUGS

Generic drugs are significantly cheaper than their brand-name counterparts while offering the same medical efficacy. For example, 20 tablets of Panadol (paracetamol) cost S$7.90, whereas 100 tablets of generic Paracetamol cost only slightly more at S$11.50. Always ask your doctor for generic alternatives or request a prescription to purchase medications from local pharmacies.

PRIORITIZE PREVENTIVE HEALTH

While health insurance and subsidies help manage costs, the best long-term strategy is maintaining a healthy lifestyle. Eating well, staying active, and avoiding unhealthy habits can reduce the need for medical treatment and keep healthcare costs low. Remember, prevention is better than cure!

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By leveraging government schemes, choosing the right insurance, opting for cost-effective treatment options, and maintaining a healthy lifestyle, you can manage and reduce your medical expenses effectively in Singapore.

Sources: 1 & 2

 

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8 Ways to Lose Weight and Still Keep Your Budget

Losing weight often comes with the concern of high costs. From expensive gym memberships to pricey diet foods, the financial burden can seem daunting. However, shedding pounds doesn’t have to make you broke.

Here are eight practical ways to lose weight while keeping your finances in check, especially for those living in Singapore.

EMBRACE HOME WORKOUTS

You don’t need a gym membership to get fit. There are countless free resources online, from YouTube workout videos to fitness apps that offer comprehensive routines.

COOK AT HOME

Eating out or buying pre-packaged diet meals can quickly become expensive. Cooking at home allows you to control ingredients and portions while saving money. Websites like Noob Cook offer recipes that are both healthy and budget-friendly.

PLAN YOUR MEALS

Meal planning helps you avoid impulse purchases and reduce food waste. Buy only what you need, which means fewer trips to NTUC and less temptation to buy snacks. You can keep a journal to plan your weekly meals.

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UTILIZE LOCAL PRODUCE

Buying fruits and vegetables in season from wet markets or local farms can be cheaper than purchasing out-of-season produce at the grocery store. Additionally, local produce is often fresher and more nutritious.

DRINK MORE WATER

Sometimes, hunger is confused with thirst. Drinking a glass of water before meals can help you feel fuller and prevent overeating. Plus, it’s free!

WALK OR CYCLE AROUND

Incorporating more physical activity into your daily routine doesn’t mean you have to go to the gym. Try walking or cycling to work, or get off the bus or MRT one stop earlier to get those extra steps in.

JOIN FREE FITNESS COMMUNITIES

There are numerous online communities and local groups dedicated to fitness and health. These can offer support, motivation, and accountability without any cost. Check Eventbrite for free fitness events.

MAKE USE OF WHAT YOU HAVE

You don’t need fancy equipment to get a good workout. Use what you have at home – chairs for tricep dips, stairs for step-ups, or even canned goods as weights.

IN A NUTSHELL

Losing weight on a budget in Singapore is all about creativity and commitment. By making small, sustainable changes to your lifestyle, you can achieve your fitness goals without emptying your wallet.

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Share your own budget-friendly weight loss tips and stories in the comments!

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Why Did I Develop Allergies as an Adult?

Imagine the nostalgia of taking a bite of your favorite childhood snack, the very one your mother lovingly packed in your school lunchbox every single day. You eagerly anticipate the familiar crunchiness, but instead, your mouth betrays you with an irritating itch, and your throat feels uncomfortably scratchy. It’s a disheartening moment, realizing that you’ve developed oral allergies, a phenomenon that haunts adults more frequently, especially those with a history of seasonal allergies.

Allergies, my friend, are the handiwork of our body’s immune system, a complex dance of defense mechanisms. They stand apart from food intolerance or sensitivity, which arise when our bodies struggle to digest certain foods or food chemicals. In the intricate realm of allergies, our immune system kicks into action, producing a special warrior called Immunoglobulin E, or IgE, to combat the allergy symptoms. IgE is a messenger, a chemical emissary that travels to our cells, urgently conveying the message that we need a chemical defense against these foreign invaders. It’s a fascinating process, really. Allergic individuals tend to have elevated IgE levels in response to seemingly harmless environmental exposures, like innocent pollen particles drifting on the breeze.

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Now, let’s embark on a journey to understand how allergies come to life within us, mere mortals. Allergies can sprout forth at any stage of our existence. One factor that magnifies the likelihood of their emergence is the specter of family history. If even one parent carries the burden of allergies, their offspring face a 30-50% chance of walking the same thorny path. But wait, the stakes rise to a staggering 60-80% if both parents bear this burden.

Allergies can also develop later in life due to exposure to new allergens in the environment and changes in the immune system. This can happen anywhere from early adulthood, such as a person’s 20s, to their senior years, when they are in their 70s or 80s. The most common food allergies in adults include peanuts, fish, shellfish (e.g., shrimp and lobster), and tree nuts. Recently, sesame seeds have also emerged as a new allergen in some cases.

The most peculiar aspect of adult-onset allergies is that you can suddenly become irritated by an allergen that didn’t bother you yesterday. You may have been in contact with that allergen every day for years without experiencing any adverse effects. But now, you find yourself with a runny nose, itchy eyes, and uncontrollable sneezing whenever exposed to that allergen.

Some potential triggers for adult-onset allergies include:

1. Allergen exposure when your immune system is weakened, such as during illness, pregnancy, or a condition that compromises your immune function.

2. Limited exposure to an allergen during childhood. You may not have been exposed to high enough levels to trigger a reaction until adulthood.

3. Switching to a new home or workplace with different allergens. This could involve exposure to new plants and trees.

4. Owning a pet for the first time. Research suggests that allergies can develop after an extended period of not having any pets.

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The good news is that allergies can diminish over time. Even if you develop allergies as an adult, you may find that they start to fade away as you reach your 50s and beyond. This is because immune function tends to decline with age, resulting in less severe immune responses to allergens.

Sources: 1 & 2

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