When to Call Car Servicing Professionals

When you buy a new car in Singapore, the car manufacturer or dealer will recommend a car maintenance schedule. Most drivers, however, are happy to ignore the car servicing intervals because they think that they will be spending money for something so trivial. The result is that the car breaks down at unexpected moments.

Here are ways to determine if your car badly needs TLC at the nearest car servicing in Singapore.

Listen to Car Noises

Popping noises from the exhaust means that the fuel system has a problem. Modern cars need to be taken to the nearest car workshop for reprogramming. The cause could be wrong fuel mixture. If the car squeals whenever you brake, it means that your brakes need to be checked as soon as possible. Clunking noises indicate that the suspension has worn down or the steering system has a problem. How to avoid hearing such noises? The trick is to follow the scheduled car maintenance that was recommended by the manufacturer. Don’t wait before you hear these noises. Chances are, the damage could be extensive and you will pay more for car repair than a simple check-up.

Fuel Inefficiency

A car that runs on less fuel means that everything is working right. If you notice that you’re using up more fuel than usual, then it’s time to take the vehicle to a car servicing shop in Singapore. A lot of factors can affect fuel economy. The simplest could be tire pressure. Make it a habit to inspect all the tires including the spare before you start the car.

Regular oil change during car maintenance is another key. Make sure to also replace the spark plugs and change the air filter. Always check the odometer at the best and recommended car workshop in Singapore whenever you fill up the tank then calculate the fuel efficiency by dividing the miles traveled by the car between filling up by the total gallons of fuel you bought.

Engine Performance

Modern cars have a check engine light on the dashboard that will tell the owner that there is something wrong with the engine. But this can be complicated. Engine trouble could mean a lot of things. When you take the car to a car servicing shop in Singapore, they will be able to tell you the exact problem.

It could be from the electrical system, heating and cooling system, brakes or the struts or shocks. Do not try to diagnose the problem yourself to save money, because you’ll be doing more harm than good. If the check engine light is flashing,the issue could be more serious so you need to stop the car at the nearest car servicing shop as soon as possible.

Brake System Failure

The break system isn’t just that pedal near your feet. It’s a complicated system that when fails you, could place the passengers in danger. Don’t ignore the following warning signs that tell you you need to have the brake system checked at a car servicing in Singapore: odd sounds whenever you try to brake the car, there is an odd smell like something is burning, the pedal isn’t working as usual, the car swerves whenever you try to brake, or if the brake pads looks worn out. The brake system should always be included in the car servicing package to make sure you and your passengers can travel safely.

Leaking Car Fluids

Your car utilizes different fluids and oils for a lot of things. Not everyone has the time or expertise to check all these, so leave it to professionals to do the car maintenance for you. If you notice leaks, don’t wait until the problems worsens. The pink fluid could be the transmission fluid or the power steering fluid. Blue liquid is the windshield wiper fluid.

Brown could be the motor oil, gear lubricant or brake fluid. Yellow might be the radiator coolant, while green could indicate that it might be the antifreeze. An orange fluid could mean that the antifreeze or transmission fluid is old or leaking. But the color could also tell you of other problems. Red fluids indicate a leak in the power steering system or the transmission system.

Failing Coolant System

The purpose of the coolant system is to keep the engine cool while it’s running. The engine will heat up when it’s used, so it’s important to change the antifreeze and flush the coolant system as specified by the manufacturer. Flushing the cooling system will remove the dirt, sediment and rust. Not doing so can damage the parts or clog the engine and radiator. Disposing of the antifreeze is risky, so it’s better to hire car servicing professionals to do it for you. The coolant warning sign on the dashboard could also indicate the following problems: faulty thermostat, water pump failure, corrosion or hole near the radiator, restriction of the flow of the coolant, or radiator failure.

Faulty Air-Conditioning System

If the air-conditioning system in the car doesn’t work, it could result in the following problems: strange noises when air-conditioning is turned on, water buildup inside the car, a worn out compressor, electrical system problems, an unpleasant smell inside the car or the refrigerant could leak. Most car servicing packages in Singapore include a check-up of the air-conditioning system. Make sure that it’s working because you don’t want to be traveling in a humid Singapore weather without it. Preventive maintenance will cost less than a car repair at a car workshop.

Dirty Air and Engine Filters and Wipers

Replace the cabin air filter when it’s dirty. You can buy a replacement at the nearest car servicing shop or a professional can have a new one installed for you. A clean filter will make daily trips more comfortable for everyone in the car. The engine filter needs to be replaced as well according to the manufacturer’s instructions. Don’t ignore the windshied wipers too because they get worn down after a while. They are cheap and easy to replace.

The Best Aesthetic Clinics in Singapore

Reward yourself with a trip to any one of these beauty and skin care specialists in the country.

Ardmore Aesthetic Clinic
They have non-invasic therapeutic treatments that can be customized. They also have programs like clear tight, power lift and whitening programs.

ASTIQUE The Aesthetic Clinic
They provide Astique beauty products and beauty services including face slimming, skin booster, stretch marks removal, and laser birthmark and mole removal.

CeleVenus
Dr. Dylan Chau is a specialist in face augmentation and follicular unit extraction for hair transplant. They also have products for face and neck care.

Clementi Family & Aesthetic Clinic
They have family health services, pediatric and geriatric care. They also have treatments for melasma, freckles, and sun and age spots.

DERMACARE Aesthetic & Laser Clinic
They specialize in laser treatment, fillers, pigmentation Botox, Ulthera treatment and others.

Dr. Tyng Tan Aesthetics and Hair Clinic
Not only does the clinic offer face and body services, but Dr, Tyng tan also specializes in hair restoration surgery.

IYAC Aesthetic & Anti-Aging Clinic
Their aesthetic services range from botox to ultherapy. They also have therapeutic facials and image peels.

Joyce Lim Skin and Laser Clinic
The clinic offers diagnoses and treatment of skin, hair and nail problems, correction of aesthetic skin concerns and improvement of skin health.

Leslie Kuek
Dr. Leslie Kuek is one of the pioneers of plastic surgery in the country, particularly in procedures like breast and facial paralysis reconstruction.

Specialist Skin Clinic and Associates
Their leading dermatologists have a combined sixty years of experience. They can do everything from skin surgery to treatment of sexually transmitted infections.

The Face Aesthetic Clinic
Their treatments include Botox, facelift, tattoo removal, and treatment of acne, keloids and pigmentary conditions. They also have spa treatments diamond cleansing.

The Clifford Clinic
The Clifford Clinic has been around for fifteen years and still going strong. They also have wedding packages so you’d look your best on your most special day.

The Cosmetic Surgery Clinic
Dr. Martin Huang specializes in plastic surgery and non-surgical treatments like rejuvenation, Botox, fillers, fat reduction and body contouring.

The Knightsbridge Clinic
Their services include Korean scalp stimulation serum treatment, Venus’s Kisses facelift, Liposonix slimming, crystal tomato as well as erectile dysfunction treatments for men.

The Sloane Clinic
They provide an assortment of beauty procedures such as double eyelids, prominent ears, bone contouring, liposuction, tummy tuck, and breast augmentation or reduction.

Thomson Specialist Skin Centre
They provide services for skin cancer and infections, rheumatologic diseases, hives and eczema treatment, as well as screening and treatment of sexually transmitted infections.

Tiffany Yang Aesthetics & Surgery
They are known for their signature exclusive 1-point V Face, a non-surgical face skimming procedure. You can also choose from any of their six package treatments.

Vedure Mediboutique
Not only do they have a clinic, face and body treatments but they also have a spa and nail art services. They even have men’s facial treatment, grooming and manicure services.

Woffles Wu Aesthetic Surgery & Laser Centre
The clinic is known for its Woffles List, a combination of different non-surgical treatments for facial rejuvenation.

Facial Treatments You Should Check Out

You have probably heard the phrase “beauty is pain”, and for a lot of women – and an increasing number of men – that is certainly true. But facial treatments are worth it for these people, as it’s not as tedious as going under the knife so on your next trip to the spa or dermatologist, check out any of these procedures.

1. Acupuncture
Pressure points on the face can be massaged to improve facial muscle tone, blood circulation and metabolism. It’s good for reducing blemishes and will help you relax. The needles are left for at least twenty minutes. Then your neck, face and scalp are massaged.

2. Anti-Aging
This may include several procedures with extractions, peels, masks and serums high in antioxidants to exfoliate and hydrate your skin. It aims to get rid of aging spots, wrinkles, fine lines and discoloration.

3. Brightening
This is a modified anti-aging facial that also focuses on eliminating discolorations and dull patches on aging skin. It will restore a pinkish, healthy glow to give you back your youthful skin.

4. Contouring
This is a non-surgical facelift procedure using collagen-stimulating formula or dermal fillers. It tightens loose and wrinkled skin, lifts brows and erases frown lines. Treatment is in the form of topical treatments, radio frequency, near infrared or ultrasound.

5. Electric Current
There are two types of this procedure: high frequency and galvanic current. The first is recommended for acne-prone skin, and uses an alternating current to begin chemical changes in the skin; meanwhile, the galvanic procedure uses a direct current.

6. Enzyme
This procedure uses reverse osmosis to remove toxins from the skin. The enzyme mask is left for up to forty minutes to let your facial muscles be stimulated. The enzyme reactivators you can choose from are salicylic acid range, lacti acid range and pyruvic acid range.

7. Fruit Acid
The most common fruit acids used are lactic, glycolic, citric, malic and tartaric acids. They are a cheap alternative to other treatments and can be an option for people who are worried about the effects of chemical treatments.

8. Gemstones
Some people believe that gemstones contain energy levels that can be used to heal and improve health. A gem massage involves massaging skin products using an energized gem or a gemstone wand.

9. Gold Facial
Queen Cleopatra’s original beauty regimen: a sheet of 24-karat gold is massaged onto the skin. But for practical reasons, today’s procedure only uses a coating of colloidal gold and gold nanoparticles. Some clinics offer copper, platinum and diamond facial.

10. Lymphatic Massage
This procedure is an alternative to anti-aging techniques like Botox and fillers. The massage helps in blood circulation, particularly the lymphatic vessels which clean up the waste products in the system.

11. Microdermabrasion
The name might sound something close to a surgical procedure but it’s a non-surgical technique that exfoliates the outer layer of your skin. The exfoliation is done by abrading the skin.

12. Vampire
This might be a turn off for some because the procedure involves drawing blood from the patient, isolating the platelet-rich plasma and then injecting it back to the patient. It’s not a new procedure because it has been used to heal burns and wounds.

What is Hair Straightening?

A lot of women are willing to spend thousands at the hair salon just to get straight, full-bodied, and shiny locks. This obsession with straight hair goes back to the time of the Egyptians when they used flat iron plates to achieve similar results (sometimes resulting to burnt hairs). Well, we’ve come a long way since then. So let’s look at the hair-raising methods people have invented over time to get that picture-perfect, frizz-free hair that we enjoy today.

History of Hair Straightening

There are various methods you can use today to achieve straight hair when you visit a hair salon in Singapore. The hair stylist will ask whether you want the result to be temporary or permanent and then will proceed to list various mechanical and chemical treatments available for any type of hair.

The first methods involved the use of heated chemicals like the flat iron plates used by the Egyptians. Another method was popularized in the 19th century when Lady Jennifer Bell Schofield invented the straightening rod. It was a device made up of tongs attached to hinged metal plates. In the 20th century, chemical methods became popular among women who wanted more effective ways to straighten hair. Like heated straightening devices, however, the chemical methods also involved risks such as hair damage and burns.

Today, there are ways to straighten hair at the hair salon that doesn’t risk burning your scalp, face or hands. Although there is still a minimal risk of getting damaged hair, customers at the hair salon in Singapore can enjoy a variety of hair treatments to keep hair healthy.

Temporary Methods to Straighten Hair

The effects of temporary methods to straighten hair usually don’t last for more than 24 hours and often use mechanical means and the application of heat to achieve the desired look.

Here are examples of the said methods:

1. Hair Iron

This method is still found in most hair salon in Singapore today and is also a common hair styling tool at home. A flat iron made up of two heating plates is used to directly apply heat on the hair.

2. Hot Comb

Sometimes called straightening comb, it is similar to a hot iron, but only one heated tool is used and it is shaped like a comb. It’s reportedly safer to use than the flat iron and it’s being used at not only a good hair salon in Far East Plaza in Singapore but also all over the world, and is also another common hair straightening option at the hair salon.

3. Hair Rollers

Hair rollers are used on slightly damp hair to stretch and straighten it until it dries. A blow dryer is then used instead of a hot iron to straighten the kinks.

4. Blow Dryer

A blow dryer and comb are used to apply heat directly on a slightly damp hair to straighten and style it until it dries. The blow dryer is also used in other hair styling and treatment processes to dry and style hair in most hair salons in Singapore.

5. Hair-Straightening Brush

This is similar to a hot comb, but instead of teeth, it has bristles set on a cylinder that rotates when plugged to an electric source.

Methods to Straighten Hair Permanently

Permanent hair straightening methods were thought to have been popularized by African-American women at the time when most of the households in the United States didn’t have indoor plumbing and bath. Today, most methods involve the use of chemicals to permanently straighten frizzy and curly hair. The steps to straighten hair permanently are the same, and the difference is only in the chemicals applied to the hair. Note that not all methods can be applied to all types of hair, which is why it’s important to talk to your stylist first for an assessment.

The following services can be found in most hair salon in Singapore.

1. Rebonding

This is a tedious process that involves, first, the breaking down of the natural bonds in the hair shafts to recreate their form; and second, the use of other chemicals and the hot iron to straighten the hair. The best hair salon in Singapore will sometimes discourage the customer when choosing this option because it often results in dull, damaged and weak hair. There is always the risk of the hair losing its elasticity because of the harsh methods used, which is why a post-treatment is often recommended by the hair salon.

2. Japanese Thermal Conditioning

This method is recommended if you want your hair to be straight even after it grows out. The process of hair straightening is still the same as rebonding, but there is also a shorter method call relaxing that can take up to only 20 minutes.

3. Brazilian Keratin Treatment

This type of hair treatment not only straightens hair, but leaves it smooth and shiny as well because it repairs damages caused by over-styling. The best hair salon in Singapore will usually recommend this method because the procedure creates a layer of protection over the hair to lessen the effects of heat. The method breaks the bond in the hair, just like in the rebonding process, but the gaps are filled with keratin, a natural protein also found in hair. The addition of keratin will smooth out the curls and frizz without damaging your hair.

4. Smoothing

Hair smoothing does not change the hair structure like rebonding, but will leave your hair smooth and silky instead. This method is often recommended by the salon for over-styled damaged hair that is prone to breakage and split ends.

When choosing the best chemical treatment to straighten hair, make sure that you talk to your stylist first about the possible harmful effects of the chemicals. For example, formaldehyde found in a lot of keratin products can cause rashes and headaches. Ask your stylist at the hair salon in Singapore to choose products that don’t use formaldehyde. The best hair salon in Singapore will also ask about hair styling and treatments you have had in the past as well as assess the damage level of your hair and hair type. Lastly, you should follow the aftercare instructions given to you after the procedure to avoid hair damage.

Best Ways to Move On From an “Almost” Relationship

Dealing with normal breakups is hard enough, but it’s even harder to get over someone who was actually never yours. You thought you liked each other – perhaps even loved each other – but your “relationship” ends before it even began. There was no label for what you were to each other, and that makes it much harder to move from that person. Sure, moving on won’t be easy but by following these tips, you’ll definitely be able to get over that almost relationship.

1. Be Angry

It’s now time to express the emotion you pretended not to have due to the absence of labels. You devoted weeks, months or even years to this person, so you deserve to be pissed – and it’s important that you feel that way. Typically, someone who’s been in an almost relationship would keep this feeling under wraps because of the fear of looking crazy and suddenly developing feelings. But ignore all that and just feel what you have to feel.

2. Write About It

Journaling is one of the best ways to relieve stress. It forces you to get your feelings and thoughts in order, and, consequently, endorses levelheadedness. Plus, it’ll make you realize that you’ve become jaded and encourage you to focus on yourself again. So write down your post-breakup goals and ensure that you get it done.

3. Call On Your Friends

While journaling can make you feel better, self-cure shouldn’t be your only outlet. According to psychologists, untold stories have a tendency of looping in our minds, which is why confiding in someone is crucial. Chances are, you’ll feel much better when you hear their comforting words – and they’ll be able to signal you when he walks into the party that you’re at.

4. Stop Stalking Him (Or His New Girl)

Write it down and plaster it on your bedhead if you have to: Do not stalk! Scrolling through his Facebook or Instagram account and seeing them all lovey-dovey will only make you worse about yourself and your supposed relationship. Just remember that being left behind can be advantageous as it allows you to see things about him that you didn’t notice before.

5. Resist Contacting Him

Under no circumstances should you contact someone you’re trying to move on from. It won’t do you any good and it’ll just set you back. Sure, you’re going to miss him but be strong and resist the urge to reach out. If he contacts you first, it could mean that he’s thinking about but it might not be for the right reasons. It’s crucial that you ignore the messages because you definitely deserve more than a half-hearted attempt to start over again.

While it’s difficult to let someone go, it’s also a crucial step for you start refocusing on things that really matter like yourself, your family and your friends. Don’t let that breakup keep you from having a good time – and you certainly shouldn’t let it prevent you from finding someone who’d love to be officially with you.

The Single Traveler’s Guide

Have you ever dreamed of splurging on a romantic vacation to Paris, witness broad way plays in New York or be in love in Italy, but don’t have anyone to join you? Braving solo traveling might be the answer. For blogger, Jaclynn Seah of the OccasionalTraveller.com, traveling solo is the best and fastest way to understand yourself—what you’re made of and what you can do. It may seem a little scary at first, but with the right amount of knowledge and preparation, there’s no way it can be a disaster, here’s how:

Do the planning and research ahead of time

Any kind of travel must be well-thought and even more so, if you are traveling solo. You can start by looking up the tourist destinations and all other basic information then you can map out a daily itinerary. Downloading mobile applications widely used in the destination you are going to such as online navigation app, translator app etc. would greatly help too. Apart from the cool places to visit, never forget to also research about the tourist scams or traps to eliminate the possibility of falling prey to them. Remember, there is only one person you need to take into consideration—and that is you.

Keep and duplicate copies of important information

While your passport and other valuables must be highly guarded by you, contact information of the person in case of emergency, print-out airline tickets, hostel you are staying at and even the embassy of your citizenship/residency should also be secured. If possible, bring a photocopy with you in your carry-on bag and leave a duplicate copy in your check-in luggage.

Stay data connected

Life gets so much easier when you are traveling with internet connection. Use your data not only to navigate useful apps but also to check in with your family and friends back home from time to time. Keep them updated on your whereabouts which can be a simple post on Facebook or Instagram so they’d be less worried, too. Since staying connected can eat up your phone battery life, never forget to bring a fully charged power bank wherever you go.

Estimate your daily expenses and safe keep your monies

Depending on your itinerary, it will be helpful to manage your expenses so you still have more in the coming days of your tour. Moreover, leave some of your money locked inside your luggage at the hotel, do not bring them all at once to avoid temptation of spending them carelessly and just in case unfortunate situation arise that you get victimized by pickpocketing, at least you still have some left.

Explore with confidence

If you are lost, do not by any means, make it obvious. If you do, you are making yourself an easy target for scammers and criminals who are prying all over the place. Try your best to look confident as you walk along the streets, find a hotel or restaurant nearby where you can ask questions to a local staff and keep presence of mind. It seems cliché but don’t underestimate your instincts in times like this.

Experience your travel

It is your trip and yours alone, so do not stop yourself from experiencing whatever it is that you would like to try out. Eat the local dishes you want, travel at your own discretion and pace, take pictures on the places you’d like to go and go on an adventure! In solo traveling, you follow no one’s travel plans. Use this opportunity to discover not only place and people but above all—yourself.

What Questions to Ask a Prospective Plumbing Contractor

Keeping your business’s plumbing system in good shape is one of your biggest concerns as a business owner, especially when most of the daily operations of your business rely on you plumbing system’s functionality. While choosing a commercial plumbing contractor can seem like a daunting task, knowing what questions to ask will surely help you in finding the commercial plumber that can cater to your specific needs. With that in mind, we listed some questions you should be asking before hiring any prospective commercial plumbing contractor.

1. Are you properly licensed?

Regardless if you are planning to hire a residential, commercial or 24 hours plumber, one of the first questions that you should ask your plumbing contractor is whether or not they have been properly licensed. Having a license proves that the plumber has undergone all the proper training needed to complete any repair job that may be assigned to him. Without proper licensing, your plumbing contractor will not be able to get the necessary permits for your plumbing works, making your business repair project illegal and liable to being shut down or charged with a fine.

2. Do you have an insurance?

Aside from being licensed, it is also important that the commercial plumber you are planning to hire is properly insured. An insurance protects both the plumber and his clients who engage him for plumbing services in Singapore from any disputes in case something goes wrong with the contractor’s finished work. With a proper work compensation insurance, your prospective plumber will be able to handle any plumbing maintenance or repair job without worries of them damaging your property or you paying any unexpected costs.

3. What are your other plumbing credentials?

Although a plumber’s credentials will not exactly denote the quality of his workmanship, it will show you how committed he is to the trade, as well as how efficient he is in terms of professional plumbing practices. Having memberships in plumber unions and local contractors organizations in Singapore also show the plumbing contractor’s commitment both to his work and to the plumbing industry.

4. Is commercial plumbing your field of expertise?

Since you are planning to hire a plumbing contractor to maintain your business’s plumbing system, it would be a great idea to ask your prospective plumber whether or not he specializes in performing commercial plumbing services. Just like with residential plumbing systems, commercial establishments also have unique plumbing needs that are best handled by plumbers who specialize in providing plumbing services for commercial establishments.

Moreover, hiring a commercial plumber will give you the purchasing power to secure high-grade parts, products and fixtures for your plumbing project. By working with a skilled commercial plumbing contractor, you have an assurance that the plumbing system of your business is in good hands.

5. How long have you been providing commercial plumbing services?

One important factor to consider when hiring a commercial plumbing contractor is the person’s experience on the said field – especially since they will be working on your business’s plumbing system. Surely, you would want to employ a reliable plumber who also has a wealth of commercial plumbing knowledge to cater to your needs and provide solutions to your plumbing issues.

6. Can you provide a list of names of your previous clients?

Along with asking about the plumber’s experience in commercial plumbing, it would also be a good idea to have him provide a list of references of his previous customers. An experienced commercial plumbing contractor will likely have a good reputation among different businesses in the local community. Getting an idea of how well your prospective contractor works will give you peace of mind after you have booked his plumbing services.

7. Are you offering any on-going maintenance programs or plans?

While most of residential plumbing projects are only one time jobs, commercial projects often require on-going maintenance. So be sure to ask your prospective commercial plumber about discounts or promos for long-term commitments in managing the plumbing system of your business.

8. When can you start working on my repair job?
Availability is another important consideration when hiring a commercial plumbing contractor. Understand that a commercial plumbing job could take several months or a year to finish, which is why it’s important that you know when the plumber will start working on your plumbing system. Also, verify that the plumber you are hiring has the organizational skills necessary to devote the time needed to solve your plumbing problem.

It would also be a great idea to know how long it will take to complete your plumbing job, as well as how it could impact your daily business operations. Having a clear understanding of your project’s timeframe will help you in adjusting your operating schedules accordingly.

9. How do you schedule your plumbing works?

Commercial plumbing works should be performed with minimal impact on your daily business operations. So before employing your prospective commercial plumber, be sure to ask about their work scheduling and procedures first. A plumbing contractor who works with timelines is capable of seamlessly fitting in with your business schedule without having much impact on your daily operations.

10. Will the repair job cause inconveniences to my business operations?

One of the important things you need to know before having a plumbing job done is the inconvenience that it might bring to both your employees and clients. So make sure that you ask your plumber about any inconveniences that the job might bring, and have them suggest solutions to alleviate the said troubles. For instance, you can have the contractor work on the largest part of the job during weekends to minimize the disruption in your business.

Finding the right commercial plumbing contractor for your business in Singapore can be really challenging, but knowing what questions to ask will definitely help you in searching for a skilled and reliable commercial plumber who can cater to your business’s plumbing needs.

How to Survive a Night Shift Job

 

You have to know that you have a scheduler which is hardwired into you. This is called circadian clock. This clock will help the body determine when it is time to sleep and wake up. However, there are times that your sleep cycle is disrupted because of many activities like traveling between time zones and late night shifts. Dealing with this can be annoying, uncomfortable and tiring.

If you are working every night, it is important that you manage it so you do not sleep all throughout your working hours. Medical professionals and call center agents especially need tips on managing night shift. It is not easy going against the body clock but if you are serious about it, you will succeed. Many Singaporeans need you so you have to be strong.

Here are some tips to survive the night shift:

  • Eat before the shift: There is no problem during the day because the cafeteria has well stocked foods. But when it comes at night, who knows what foods are left. With this, it is important that you eat before your shift. In case you get hungry in the middle of your shift, bring good food.

 

  • Sleep for at least 8 hours during the day: You already know that your schedule is not ordinary. When you come home after your night shift, make sure that you sleep for at least 8 hours during the day. It is quite challenging not to sleep at night because the pace of work may be a bit slow.

 

  • Do not sleep immediately: No matter how sleepy you are, you should not sleep immediately after daybreak. Relax for a while. When the body feels relaxed, it will be ready to sleep.

  • Gradually change work schedule: It is good to always work at night because of the deferential pay but it cannot stay like that forever. There will come a time that you will work multiple shifts. If you are transitioning from night shift to day shift, what better way to do it than gradually? Do not make the sudden change because the body will surely suffer.

 

  • Provide conducive sleep environment: You already know that you should not sleep immediately and then if you sleep, 8 hours of sleep is needed. To sleep soundly, you have to use earplugs, sleep mask and black out curtains if you must.

 

  • Do not depend on pills: There are times that sleep does not come easy. You have no choice but to drink sleeping pills. It is not good to depend on pills because it can alter your circadian rhythms.

How to Rescue an Infant from Choking

 

It is vital that you learn basic first-aid so when things happen, you are prepared thereby increasing your chances of survival. You do not learn first-aid for yourself only but people around you can benefit from it. So, when you hear first aid training courses here in Singapore, you have to enrol right away. Make sure that you learn the Heimlich Maneuver as well as CPR from certified first-aid responders because you can use it in case of severe choking.

What if in this case you encounter a choking infant? Choking may sound harmless but it is the other way around especially if it happens to infants younger than one year old. Choking is actually a serious one because it happens when foreign object is lodged in the windpipe or throat. This will make breathing hard (because of the blockage). You already know what happens when the oxygen is cut off to the brain. You do not want this to happen to the infant.

When you see an infant choking, it is crucial that you perform first-aid without delay. Your goal would be to clear the airway of the infant right away for breathing to resume. Here’s a refresher:

Be seated

You have to be seated while holding the infant. Make sure he/she is facing down on your forearm and resting on the thighs.

Back blows

Infants are very fragile and sometimes it is scary just to hold them. This is not the time to be scared because his/her life depends on you. After ensuring the proper position, you can begin to thump the middle back of the infant – gently. Thumping should only be done using your hand’s heel. Gravity plus back blows are enough to dislodge the foreign object.

Chest thrusts

If back blows do not work, you have to try chest thrusts. Hold the infant facing up on your forearm. Using your two fingers, locate the center of his/her breastbone and then do chest compressions at least five times.

Combine

If back blows and chest thrusts do not work, combine the two and repeat it until breathing resumes.

If the infant is older than one year old, you can only perform abdominal thrusts. Do not overdo it because infants body are fragile and you do not want to break any bone or cause any pain/discomfort. While you try to perform first-aid, call other people around and tell them to call for ambulance. Here in Singapore, responders here are quick as long as you place the call.

How to Plan Heart-Healthy Meals

Changing one’s eating habits can be challenging, even if you know that eating certain foods increases your risk of acquiring a heart disease. Whether you have been on an unhealthy diet for years or you just want to improve your diet, here are some tips on how you can plan out heart-healthy meals. Once you know which foods to limit and which to eat more, you will be on your way towards enjoying a heart-healthy diet.

1. Manage Your Portion Size

How much food you eat is as important as what you eat. Overloading your plates and eating until you’re stuffed will make you consume more calories than you should. A good way to keep this from happening is to use smaller plates and bowls to control your meal portions. Consume larger portions of nutrient-rich, low-calorie foods like vegetables and fruits, and smaller portions of high-sodium, high-calorie foods like processed or refined foods. Following this strategy will surely help you shape your diet and your waistline.

Also, keep track of the number of servings that you eat. For pastas, you should only consume about half a cup (about the size of a hockey puck). For chicken, fish and meat, limit your consumption to only two to three ounces. According to dietitians in Singapore, judging serving portions is a learned skill. So you might need to use measuring spoons or cups until you’re confident of your judgment.

2. Consume More Fruits and Vegetables

Fruits and vegetables are good sources of minerals, vitamins and dietary fibre. A study conducted by a group of cardiologist in Singapore even revealed that these foods contain substances found in plants, which might help in preventing cardiovascular disease. Consuming more vegetables and fruits will help you eat less high-fat foods like cheese, meats and junk foods.

Incorporating them into your heart-healthy diet is also pretty easy. Just make sure that you wash them and keep them in the refrigerator to serve as a quick snack alternative. Also, choose recipes that have fruits and vegetables as their main ingredient, such fresh fruits mixed into salads or a vegetable stir-fry.

3. Choose Whole Grains

As a respected Singapore cardiologist in Singapore will tell you, whole grains serve as a good source of fibre that plays an important role in regulating your blood pressure and improving heart health. Increase the amount of whole grains that you add in your diet by making a substitute for refined grain products – or be adventurous, and try other whole grain products such as whole-grain barley, farro and quinoa.

4. Limit Your Consumption of Unhealthy Fats

Limiting the amount of saturated and trans-fat that you consume is a crucial step in reducing your blood cholesterol levels and lowering your risk of suffering from coronary artery disease. The best way to do this is by controlling the amount of solid fats that you include in your meals. You can also reduce your fat consumption by choosing lean meats or simply by trimming fat off your choice of meat.

Some cardiologist in Singapore also recommend choosing monounsaturated fats found in canola and olive oil or polyunsaturated fats that are found in avocados, certain fishes, nuts and seeds. When used in place of saturated fat, these fats may help in lowering your blood cholesterol. Just remember to use them in moderation, since all types of fat are known to have a high calorie content.

5. Opt for Low-Fat Protein Sources

Eggs, fish, poultry, lean meat and low-fat dairy products are some of the best sources of protein. However, be mindful when choosing lower fat options like skinless chicken breasts instead of chicken patties, or using skimmed milk instead of whole milk; skimmed milk and skinless chicken breasts are actually less healthy option since they don’t have the desirable fat-to-protein balance that the body needs. Fish is another good alternative for high-fat meats, since various types of fish are rich in omega-3 fatty acids that aid in lowering triglycerides.

Legumes, such as beans, lentils and peas, are also considered as good sources of protein with lower fat content and no cholesterol. So substitute plant protein for animal protein to aid in reducing your cholesterol and fat intake.

6. Plan Out Your Daily Menu

Now that you know which foods to have more and which ones to limit for a heart-healthy diet, it’s now time to put your knowledge into action. Use the above tips in creating your menu. When choosing foods for your meals and snacks, health experts in Singapore suggest emphasizing the use of fruits, vegetables and whole grains as the main ingredient. Choose healthy fats and lean protein sources, but limit salty foods.

Also, make sure to watch your portion sizes and add some variety to your menu. If you grilled salmon one evening, for instance, consider making a black-bean burger on the next night. Doing this ensures that your body gets all the nutrients it needs – plus, adding variety to your snacks and meals makes it more interesting.

7. Indulge on Treats Occasionally

Although your Singapore cardiologist emphasizes the importance of sticking to your heart-healthy diet, allow yourself to indulge every once in a while. Eating a handful of potato chips or a chocolate bar won’t derail your diet, but make sure that you don’t use it as an excuse to give up on your healthy-eating plan. If overindulgence is your main concern, then balance things out before treating yourself to your favourite snack.

Incorporating these meal-planning tips in your life is what will make healthy eating more doable and enjoyable. With proper planning, a few substitutions and the help of your Singapore cardiologist, you will definitely be able to eat with your heart health in mind.

Eggs, Fish, poultry, lean meat and low-fat dairy products are some of the best sources of protein. But be careful in choosing lower fat options like skinless chicken breasts instead of fried chicken patties and skim milk as a replacement for whole milk. Fish is another good alternative for high-fat meats, since certain types of fish are rich in omega-3 fatty acids that aid in lowering triglycerides.