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5 ways to lift pressure off your nervous system

Amid the prolonged pandemic, it feels like stress is building up more quickly than ever. Between school, work, family, and current events, nothing seems to be letting up.

While the psychological effects of constant stress and anxiety can be crippling, the truth is that physiologically, our nervous system takes a big hit every time our stress mounts.

What is the nervous system?

The nervous system is a core part of our body that helps us function daily. Cleveland Clinic defines it as our body’s command centre.

It explains: “Originating from your brain, it controls your movements, thoughts and automatic responses to the world around you. It also controls other body systems and processes, such as digestion, breathing and sexual development (puberty).”

Hence, when it’s not in good shape, every part of us suffers. The best way to ease up on that stress is to try and give your nervous system a break actively. However, it’s something that might seem easier said than done.

Thankfully, there are some scientific methods you can rely on to help you stay calm and lift pressure off your nervous system! Read on.

#1: Apply pressure

Image Credits: unsplash.com

Didn’t we just mention that we will introduce some methods to help you lift the pressure off your nervous system? Yes, don’t get us wrong when we say to apply pressure. Hear us out.

The nervous system is a bundle of nerves that spread throughout our entire body and are responsible for our sensation and perception of pain, temperature, and many other experiences.

When our nervous system is in overdrive, one of the easiest ways to immediately calm it down is to apply pressure to many nerves at once to smoothen out the sensory overload.

According to Healthline, pressure gives the brain proprioceptive input, leading to a calming effect on our nervous system. To achieve the outcome, you can purchase compression items of clothing, a weighted blanket, or even request a tight hug from a loved one!

The abovementioned methods can help soothe your nerves and drown out excess sensation.

#2: Get moving

Image Credits: unsplash.com

We’re not contradicting ourselves when we say to get moving. That’s because physical activity is another proven reliever of nervous system overload.

Whether it’s the act of shaking off or even just a simple exercise, physical activity releases positive hormones that can help our nervous systems process surplus energy and generally achieve a more harmonious balance.

Based on a Harvard Medical School article, regular aerobic exercise can provide stimulation and calmness and even counter depression and dissipate stress. Cardio is an excellent way to achieve stress relief quickly, but something as simple as a stretching routine can also facilitate.

#3: Take a warm bath

Image Credits: pixabay.com

Do you know that heat has been a natural pain reliever for many people starting from the ancient days?

Contact with heat, whether through a sauna, a heating pad, or even just general sunlight, can help reduce pain, cramping, inflammation, and even induce endorphins, the chemicals that support happiness and relaxed feelings.

“Your skin releases endorphins in response to the soothing warm water the same way that endorphins are released when you feel the sun on your skin,” says Dr Bobby Buka, a dermatologist based in New York.

A hot bath is a great way to put your oversensitive self on rest mode until you feel rejuvenated enough to return to the busyness of life.

#4: Concentrate on your breathing

Image Credits: pixabay.com

Breathing is one of the easiest ways to calm down your nervous system immediately. Are you aware that your natural breathing rhythm frequently changes throughout the day?

If you’ve noticed you’re suddenly anxious, stressed, or out of breath, you’re likely experiencing a quicker breathing rate as well. The right way is to pause and start taking deep, cyclical breaths that draw on your entire lung capacity.

This should help reset your natural breathing rhythm and return to a sense of overall equilibrium. Even if you’re not facing any immediate source of stress, it’s still wise to practise daily breathing exercises to improve lung health.

#5: Decrease caffeine intake

Image Credits: unsplash.com

Though coffee can help boost your metabolism and help you digest faster, it fires up your brain’s receptors and makes everything shift into hyperdrive. When it comes to lifting pressure off your nervous system, that is a clear no-no.

The more caffeine you drink, the more strain you put on your nervous system. Give your nervous system a break by easing up on caffeine! You will notice how much easier it is for you to rest afterwards.

And of course, other than a better sleep, going caffeine-free has its own set of benefits. This includes having a better absorption level for micronutrients, lowering the risk of heartburn, and may even help keep wrinkles at bay!

Final thoughts

Our nervous system is working hard every single moment to make sure we function right. Isn’t it fair that we give it some tender loving care too?

If you want your entire system to take you through the rest of your life on earth without any significant problems, heed some of the above tips to lift the pressure off it.

Natural foods that can help curb appetite (part II)

In the diverse world of foods, there are options out there that act as natural appetite suppressants. This means that the nutrients inside the foods help you stay and feel fuller, so you don’t overeat.

What’s even better is that they’re natural, so you’re eating healthy foods instead of junk. This article is the second part of our “natural foods that can help curb appetite” topic. If you missed out on the previous article, click here to read it.

Let’s roll with more natural foods that can help suppress appetite.

#1: Veggie Soup

Image Credits: Inspired Taste

Ah, who doesn’t love a comforting bowl of hot soup? Not only is veggie soup a healthy, warm meal, but it also provides you with tons of vitamins and lowers your appetite to be in line with your low-calorie diet. Consider trying out these vegetable soup recipes and get slurping.

#2: Dark Chocolate

Image Credits: USA Today

First of all, it’s chocolate! What can get better than that? Now you have the excuse to eat a lot more dark chocolate since having a piece that’s made of at least 70% cocoa helps you feel full. It contains properties that slow digestion, and you can thank the chocolate’s smooth bitter taste for decreasing your appetite.

#3: Tofu

Image Credits: Great British Chefs

Tofu is a delicious vegetable protein that’s both soft and plant-based. It’s high in an isoflavone named genistein, which curbs your appetite and the amount you eat. The next time you’re planning your meals, consider adding some tofu to the menu. It’s delicious, healthy and suitable for vegetarians.

#4: Wasabi

Image Credits: Getty Images/iStockphoto

Wasabi is not only a great addition to plates of sushi but also works well to suppress your appetite naturally. If you haven’t noticed already, spiciness is a crucial factor in increasing satiety! A bonus of wasabi is that it’s also anti-inflammatory.

#5: Green Tea

Image Credits: Thailand Medical News

Green tea is one of the healthiest drinks out there and it’s not just a great natural appetite suppressant. It can also help slow your blood sugar levels and prevent extra fat storage. All of that contributes to a lesser feeling of hunger and better metabolism, so start sipping.

#6: Oatmeal

Image Credits: Everyday Health

Remember how mums always force us to have a cup of oatmeal in the morning before heading to school? That’s because the carbs in oatmeal are slow-digesting and likely to last you till recess time. Wave goodbye to the hunger hormone ghrelin if you take oatmeals.

#7: Salmon

Image Credits: fromnorway.com

It seems like the benefits of salmon are never-ending. Thanks to its omega-3 fatty acids, the hormone leptin amount, which curbs hunger, rises. Tuna and herring are great alternatives for those who don’t fancy salmon.

#8: Cinnamon

Image Credits: Wikipedia

Do you recall we mentioned ginger as a natural food option in our first article? It works similarly to the ground spice. It lowers your blood sugar levels which in turn helps to control your appetite. Here’s how you can add cinnamon spice to your meals.

#9: Skim Milk

Image Credits: The Daily Meal

Especially for ladies who crave unhealthy junk foods and processed carbs during that time of the month, skim milk is here to your rescue. But for anyone, skim milk can serve as a natural appetite suppressant. Let’s not forget to mention its range of benefits.

#10: Flax Seeds

Image Credits: Gene Food

Flax seeds provide you with a combination of soluble fibre and essential fatty acids. It’s easy to add it to your cup of yoghurt, a glass of smoothie, or a bowl of salad. Just remember to grind them first for better digestion. Or you can also choose to consume it in powder form.

Now you know the natural foods to take to suppress your ever-growing appetite, start introducing them into your diets from today. Oh yes, remember to get sufficient shut-eye at night too!

Skip these foods and drinks to avoid bloating

The feeling of a satisfying meal in your stomach is a blissful experience, no doubt. For many people, warm and filling meals form a considerable part of our daily lives and can make our moods better than ever in just a few moments.

However, the same foods that taste so good can also leave behind some nasty bloating issues. They may cause our stomachs to swell with uncomfortable gas or pain that we can’t seem to get rid of. Let’s not forget the farts we release (or struggle to let out).

If you have an issue with bloating, skip these foods and drinks to make sure you can avoid bloating as much as possible.

#1: Beans

Image Credits: SCMP

The subject of a famous fairy tale about this “magical pea”, beans are known to be a protein-rich food. Generally, beans are high in amino acids. They are also low in calories and contain high amounts of healthy fibre.

However, the fermentation process used to digest these beans in your system produces a considerable amount of gas that can trigger bloating. If you struggle with that, stay away from beans as much as possible. Or you may also consume tempeh and soybeans (edamame) that are easier to digest.

#2: Onions & Cabbages

Image Credits: Taste of Home

Onions are a staple ingredient for many Asian cuisines, so this might shock those who are reading. If you’re the sort that suffers from acid reflux, you want to steer clear of onions. It’s famous for causing a bloated feeling in the upper belly. Go for chives or scallions instead.

As for vegetables in the cabbage family, they are usually called cruciferous vegetables. You want to avoid brussels sprouts, cauliflower, and broccoli if you don’t want to suffer the effects of gassy carbohydrates. Bok choy makes a suitable replacement!

#3: Sweeteners

Image Credits: chriskresser.com

Selected artificial sweeteners are hard to digest. This thus leads to bacteria in the intestine fermenting it, which in turn results in gas.

Folks who are looking for alternatives can try Stevia. Tamara Duker Freuman, a New York City-based registered dietitian, said that Stevia is not a fermentable carbohydrate. This means that gas is not produced as a byproduct if consumed.

Did we mention it’s calorie-free and may even help you manage your blood sugar levels? Consider buying the iLIte Stevia Natural Sweetener (S$7.20) from FairPrice.

#4: Carbonated Drinks

Image Credits: eastidahonews.com

This one might seem a bit hard at first. Who’s guilty of gulping down carbonated drinks regularly to counter the summer-forever weather in Singapore? I know I do. Even when we’re unwell, it seems like staying away from that chilled can of cola is impossible.

But you need to know that the substance here that cause our favourite beverages to bubble and stay fresh is carbon dioxide. Carbon dioxide is a gas that can get trapped in your digestive system and cause bloating or cramping. Stick to flat drinks to avoid this bloating threat.

#5: Wheat / Gluten

Image Credits: thrillist.com

For people who find themselves running to the bathroom after a good Subway sandwich, bread might be the unsuspecting culprit.

Wheat and the gluten it contains can be alright for some people, but for those with gluten sensitivity, intolerance, or celiac disease, ingesting gluten causes severe digestive issues, including gas, massive bloating, and other stomach discomforts.

If you notice a bloating pattern after consuming bread, it might be time to cut back on your gluten intake. Instead of bread or pasta, try eating these alternatives instead:

Quinoa
Wild rice
Pure oats
Buckwheat
Almond and coconut flours

#6: Dairy Products

Image Credits: health.harvard.edu

Dairy is another major cause of bloating or other digestive issues. Despite being a popular and common ingredient added to many meals, it’s estimated that close to 65% of the world’s population has trouble digesting lactose, the sugar found in most dairy products.

Known as lactose intolerance, this type of dairy shut down means that you’re likely to experience bloating, gas, and pains when eating dairy products. If so, stick to dairy-free or lactose-free products to avoid this source of bloating.

Here are some alternatives:

Oat milk
Soy milk
Almond milk
Coconut milk
Lactose-free dairy milk
Hard cheese such as parmesan, cheddar, or swiss

#7: Beer

Image Credits: unsplash.com

Beer is the unfortunate combination of several bloat-heavy ingredients on this list. It is a carbonated and fermented beverage made of carbonated water, fermented gluten, and fermented carbohydrates.

All three of these cause your stomach to bloat tremendously, something that might contribute to the idea of a beer belly. If you’re looking to avoid bloating, cut beer out of your diet and stick to plainer alcoholic alternatives such as liquors, red wines, or hard spirits.

Here’s all you need to know about alcohol bloating.

Final Thoughts

Cutting out the abovementioned foods and drinks is the quickest way to enjoy a satisfying diet that makes you feel and look your best. Or you can gradually reduce them and introduce other alternatives mentioned in this article into your meals.

A nutritionist’s guide to the best foods to take for a healthier gut

Did you click in because you’re suffering from inflammatory bowel disease (IBD)? Those who aren’t aware of what IBD is, just know that there are two main types:

Crohn’s disease – frequently happens in the small intestine and the colon.
Ulcerative colitis – inflammation of the lining of your large intestine, rectum, or both.

Whether it’s your genetics or your immune system that’s causing IBD, it’s wise that you know how to spot the symptoms. These are some common ones:

Diarrhoea
Bleeding ulcers
Weight loss and anaemia
Stomach pain, cramping, and bloating

If you suspect you’re suffering from IBD, please see a doctor and make some lifestyle changes. Here’s a nutritionist’s guide on the best foods to take for a healthier gut.

#1: Ginger

Image Credits: Nutrition Force

A research paper uploaded in the European Journal of Cancer Prevention demonstrated that in individuals who are more prone to developing colorectal cancer, ginger might better suppress colorectal cancer markers’ development.

Ginger may be a root herb well-known among the older generations but not so much with the younger folks. Here are five easy tips to include more ginger in your diet.

Those who prefer to swallow a pill can consider the Ginger Root Veg Capsules 550mg (S$16) from Shopee instead.

#2: Blueberries

Image Credits: News Medical

Blueberries have antibacterial and anti-inflammatory effects according to a study. Another research by Lund University has shown that the fibre in blueberries helps to protect against intestinal inflammations.

Do a quick search on the internet, and you will find various proven health benefits of blueberries. They are low in calories, may help protect against ageing, and can even lower blood pressure.

It’s sweet too. What’s there not to like about it?

#3: Bone broth

Image Credits: The Seattle Times

When you visit a doctor, you will most likely be prescribed IBD medication. But there might be a better option for you, and that is bone broth.

You want to take in more bone broth because it’s rich in collagen, amino acids, and minerals. A 2016 study revealed that collagen has an impact on reducing rectal bleeding and down-regulated inflammatory markers in mice.

Get your Superior Chicken Collagen Broth 250g (S$6) from RedMart if you don’t have the luxury of time to simmer your own at home.

#4: Oily fish

Image Credits: slapyodaddybbq.com

Salmon made it to our list again. If you missed last week’s article on the “foods and supplements you can take to counter high cholesterol”, click through to read it.

Other than salmon, oily fish like trout, sardines, and mackerel provide inflammation-fighting benefits. This is thanks to its omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

There is evidence that omega-3 fatty acids may help prevent and treat IBD, though more research is needed to define the daily recommended amount.

#5: Fermented foods

Image Credits: The Spruce Eats

The main idea here is that you take in naturally occurring beneficial probiotic bacteria. They can help regulate bodily responses and homeostasis and up your immunity.

Recent studies like one in 2018 have shown that selected probiotics can be used as an alternative therapy for IBD patients. Another analysis done last year concluded that probiotics positively affect patients with ulcerative colitis (one of the main IBD types).

Yes, go ahead and eat your kimchi, miso, yoghurt, tempeh, and kombucha.

Don’t let an unhealthy gut affect you

An unhealthy gut can mess up not only your digestive system but your overall health. The American Heart Association News said that gut bacteria have an interconnected relationship with anxiety, depression, and the brain’s areas that process emotions.

Don’t let an unhealthy gut create unnecessary problems for your body. Your health starts with what you put in your mouth. Pay more attention to that!

Foods and supplements you can take to counter high cholesterol

Do you know that cholesterol is not that bad a substance on its own? It is necessary for the formation of cell membranes, selected hormones, and vitamin D. But as with most things, we all know that too much is never too good.

Are you curious about how high cholesterol happens? Well, we will attempt to explain as simply as we can.

To help move cholesterol within your body, your liver produces lipoproteins. There are two critical names of lipoproteins you need to know:

– Low-density lipoprotein (LDL)

– High-density lipoprotein (HDL)

LDL is the culprit here. When there is too much of it, high cholesterol occurs. We all have an idea what cholesterol can do to our health. If you’re not aware, stroke and heart attack are the common illnesses that may strike.

Those currently on medication may be looking for natural foods and supplements to take alongside your pills. As we’re no medical professionals, please consult your doctor before embarking on any food intakes we’re about to introduce to you.

Oh yes, while garlic may decrease total cholesterol levels, some people just aren’t fans of the smell and aftertaste. As such, we will not expand on it in this article. You can read more about it here.

#1: Astragalus

Image Credits: Healthline

According to the National Center for Complementary and Integrative Health (NCCIH), astragalus has been used for a long time in traditional Chinese medicine. Consuming it can provide significant benefits to the immune system.

Ask your parents what 黄芪 (huang qi) is, and they might be able to share with you their extensive knowledge of the heart-friendly herb.

We found a shop in Shopee selling Organic Astragalus Root (有机黄芪斜片) at S$10.80! Click through the link if you’re keen to buy a bag or two for tea-making or add to a nutritious pot of double-boiled soup.

Or you can check out a range of Astragalus products on iHerb instead. For those who don’t fancy tablets, there are extract forms available too.

#2: Hawthorn

Image Credits: meandqi.com

Hawthorn berries are loaded with antioxidants and may decrease blood fat levels like cholesterol. Studies have shown that doses of hawthorn extract fed to mice lowered their LDL and total cholesterol.

There are also other researches suggesting benefits of improved heart function. In turn, some patients require lesser medications to manage their heart conditions. Hawthorn berry may also reduce the risk of sudden heart-related deaths.

Superior Hawthorn Fruit by Eu Yan Sang (S$10.90) is currently sold out online at the time of writing. You may check back at a later date or swing by the stores to get your bottle.

For folks who are more comfortable with capsules, you can consider getting the Hawthorn Extract Herbal Supplement by GNC HERBAL PLUS® (S$35.95) instead.

#3: Flaxseed

Image Credits: Unlock Food

You should take in flaxseed or flaxseed oil because of its high levels of alpha-linolenic acid (ALA) that may help lower cholesterol.

A 2019 review article reveals that flaxseed may positively affect people diagnosed with heart and blood vessel diseases. Other older studies like one in 2012 have shown that flaxseed dietary fibres can lower cholesterol and even increase faecal fat excretion.

Make a trip down to your favourite supermarket, and you may be able to find some organic flaxseeds off the shelves. Alternatively, you can also buy your Organic Golden Flaxseed by ORIGINS (S$6.55) from Cold Storage.

Guardian is currently running a 54% discount on its Nature’s Heart Milled Flax Seeds. Instead of its original price of S$10.90, you need to pay only S$5! Buy soon before the promotion ends.

#4: Red yeast rice

Image Credits: Healthline

Red yeast rice is also commonly known as 红曲米 (hong qu mi) to the Chinese. There are pieces of evidence to show that eating red yeast rice extract can help lower your cholesterol levels and the risk of cardiovascular diseases.

The naturally-occurring substance in red yeast rice extract known as lovastatin is the main thing to note. Lovastatin prevents the body from making cholesterol and is comparable to Mevacor, a cholesterol-lowering drug.

However, not all red yeast rice products are effective or safe to consume, so read up or do your research thoroughly before buying.

If you don’t have the time to Google, leave it to us.

We found a vegetarian-friendly Red Yeast Rice option by LAC ACTIVATED® (S$39.95) for you to consider. The product contains both monacolin K and lovastatin to tackle cholesterol. It is made using a top-quality grade of organic rice with advanced technology for its fermentation process.

Peeps who want to reap double benefits of red yeast rice and natto can check out the CholesFREE PLUS With Natto by Eu Yan Sang (S$39.90). The item is prepared using a technique called ZEROTOX® to reduce impurities and retain the active compounds needed to maintain healthy cholesterol levels.

#5: Fish & Fish oil supplements

Image Credits: Eatwell101

Salmon, tuna, lake trout, herring, sardines, and other fatty fish are good sources of omega-3 fatty acids. Walnuts, canola oil, and soybeans are great alternatives too. If not, one can also turn to omega-3 supplements.

Healthline has shared with the public on 17 Science-Based Benefits of Omega-3 Fatty Acids. Hop over to read if you’re keen to find out more on what omega-3 fatty acids can do to your body.

Meanwhile, a Harvard Medical School trial has also confirmed that a daily high-dose, 4-gram prescription of omega-3 medication can lead to a 25% reduction in the risk of dying from heart disease or suffering a cardiovascular event.

But it may not be suitable for everyone as they may come with risks or side effects. When in doubt, please seek a doctor’s opinion.

Please also note that the foods and substances mentioned in this article, including fish and fish oil supplements, cannot replace a statin. Based on the Cambridge Dictionary’s definition, a statin is “a drug that reduces the level of cholesterol”. But they may be consumed alongside medications to reduce bad cholesterol levels.

Take in more fruits and vegetables

Image Credits: Times of India

Think it’s too much of a hassle to introduce astragalus, hawthorn, flaxseed, or red yeast rice to your current diet?

Then why not take in more fruits and vegetables during your daily meals? Fruits like oranges, apples, avocado, and vegetables such as broccoli, cauliflower, and brussels sprouts are natural foods that contain plant sterols and stanols.

Plant sterols and stanols can help lower your bad cholesterol so the next time you order cai fan (economy rice), skip that fried dish and opt for more greens.

Health is wealth so let’s make more deliberate decisions this year for health’s sake, shall we?