A Changi General Hospital Magazine LOSE GAIN · 2019. 1. 28. · Whatever your hopes and dreams are...

GAIN Our endocrinologist

Dr Joan Khoo shows you how

PAGE 8

LOSE

A BABY

WEIGHT TO

Jan−Feb 2015 \\ Issue 134

A Changi General Hospital Magazine

EAT SMART THIS CNY

Cut excess calories from your

festive goodies!PAGE 2

7 WAYS TO FIGHT BREAST CANCERFind out if you’re at risk – and what you can do about itPAGE 20

WHEN THE STREAM IS POORThe inconvenient truth behind incontinencePAGE 16

EDITOR’S NOTEi! As we step into 2015, I’m excited to helm CARING magazine. My goal is to bring you more useful and exciting content so that you and your families can enjoy healthier

and fuller lives. For some of us, starting a family is a cherished goal. Not many,

however, realise that body weight can actually affect fertility. Our Chief of Endocrinology, Dr Joan Khoo explains how this is so (page 8).

Others may already be parents or even grandparents, and age may start to show in unwelcome ways, like a loss of control over the bladder (page 16). Find out what happens when the stream is poor, and learn what you can do to manage urinary incontinence.

On a more cheery note, it’s the season of red packets, gatherings with loved ones and non-stop feasting! We take a closer look at our favourite Chinese New Year goodies (page 2 and 27) – although I’m certainly not going to pass up on a pineapple tart!

Whatever your hopes and dreams are for the new year, I wish you a prosperous year ahead. Gong Xi Fa Cai!

H



PAGE 8

LOSE

A BABY

WEIGHT TO



EAT SMART THIS CNY





Issue 134January/February 2015

Supervising EditorLim Ee Guan

Editor Poon Jing Ting

Contributors Elizabeth Soh Winnie Koh

Translator Yip Lai Mei

Photographer Andy Ho

Design & Production Publicitas Publishing Email: [email protected]

EDITORIAL GO GREEN!This publication was printed on paper produced by an environmentally-friendly mill and pulp obtained from sustainable forests.

Share your copy of with others or recycle it.

is also available online at www.cgh.com.sg/CARING

TELL US!We want to hear from you. Drop us an email at [email protected]

is published bi-monthly for Changi General Hospital by Publicitas Publishing

MCI (P) 150/06/2014. Company registration number: 198904226R. All rights reserved. No part of this publication can be reproduced in any form or by any means without the permission of the publisher. The views and opinions expressed or implied in are those of the authors or contributors and do not necessarily reflect those of the publisher.

SUBSCRIBE TO CARING! To subscribe, go to www.cgh.com.sg/CARING or email [email protected]

Can I have my tart and eat it – and still maintain my weight?

FIND OUT HOW ON PAGE 2

ON THE COVER: Dr Joan Khoo, Chief of Endocrinology, CGH

EDITOR, Poon Jing Ting

mailto:[email protected]

http://www.cgh.com.sg/CARING





CONTENTSJAN/FEB 2015 ISSUE 134

CARING JANUARY//FEBRUARY 2015

过个健康的农历新年28新年食品背后…有着可怕的卡路里

百香鱼生41一道既甜蜜又健康的吉祥菜

肥胖与生育能力 30想造人成功就减肥吧

SUBSCRIBE TO CARING25

27 HEALTHY EATS

CNY yu sheng with a fruity twistJUGGLE WITH JOY04Having multiple roles can be good for your mental health

HEALTH NOTES02Eat smart this Chinese New Year

YOUR SAY24

LOSE WEIGHT TO GAIN A BABY08

Obesity is linked to infertility – in both men and women

BREAST CANCER20Empower yourself with seven tips to reduce your risk

WHAT’S NEW14CGH-Baxter Centre of Excellence in Compounding Sciences

WHEN THE STREAM IS POOR16

Incontinence is an inconvenient truth for many men and women

当小便不正常的时候34尿失禁困扰是您不可忽视的现象

左右兼顾38扮演多重角色对精神健康有益 08

CELEBRATE15CGH ENT department wins Yahya Cohen award for the fourth time

27

04

C hinese New Year goodies are yummy, but many are loaded with fat and sugar, and have little

nutritional value. But with so much temptation beckoning at every place you visit, how can you avoid a nasty surprise when you next go on the weighing scale? MODERATION IS KEY Basically, you need to be discerning about what you choose to eat. Be a connoisseur of fine festive dining, instead of eating just because the food is in front of you. Check

SMART THIS CNYThe goodies, the baddies… and the (ugly) calories!Text by Winnie Koh and Rachel Tay, Senior Dietician

E TCNY GOODIE

PINEAPPLE TARTS BARBECUED PORK SLICES (BAK KWA)

LOVE LETTERS RAW FISH SALAD (YU SHENG/LO HEI)

CNY STEAMED CAKE (NIAN GAO)

SPICY SHRIMP ROLLS (HAE BEE HIAM)

CHRYSANTHEMUM PACKET DRINK

TREASURE POT (PEN CAI)

WHAT’S IN IT Baked pastry with sweetened pineapple jam, eggs and butter

Barbecued pork flavoured with salt, sugar (and honey), soy sauce and rice wine

Thin layered baked cookies made of flour, egg, coconut milk and sugar

Salad with raw fish, shredded carrot, radish, crackers, sauces and condiments

Glutinous rice flour, brown sugar and oil

Deep-fried mini spring rolls filled with dried shrimp, shallot and belacan chilli

Water, chrysanthemum extract and cane sugar

Abalone, sea cucumber, scallop, dried oyster, fish maw, prawns, mushrooms, vegetables and other delicacies braised in gravy

SERVING SIZE 60g (3 pieces) 94g (1 slice) 39g (3 rolls) 387g (1 portion) 106g (quarter portion) 45g (1 packet) 250ml (1 packet) 240g (1 bowl)

NUTRITIONAL INFO

• 246kcal

• 12g fat

• 18g sugar

• 174mg sodium

• 370kcal

• 4g fat

• 43g sugar

• 847mg sodium

• 168kcal

• 3g fat

• 15g sugar

• 12mg sodium

• 561kcal• 42g fat

• 15g sugar

• 650mg sodium

• 244kcal

• 0.5g fat

• 37g sugar

• 6mg sodium

• 228kcal

• 14g fat

• 2g sugar

• 412mg sodium

• 70kcal

• 0g fat

• 17.5g sugar

• <5mg sodium

• 400kcal

• 20g fat

• 3.5g sugar

• 500mg sodium

SURVIVAL TIPS

The amount of butter in these pastries is sure to help you pile on the pounds. When shopping for pineapple tarts, look out for those with less sugar and free from trans fat. Limit yourself to no more than two pieces each time.

Eat too much of this oil-soaked delicacy and you’re guaranteed to add inches to your waist. Just two slices contain half the amount of salt you need in a day! Soak up some of the oil with a kitchen roll, and limit yourself to no more than half a slice each time.

This wafer-thin Peranakan snack can’t do much harm, right? The truth is you can easily overload on sugar and fat if you keep reaching out for it. Take your time to nibble on each roll, and limit yourself to no more than three rolls each time.

This tossed fish salad may look deceptively healthy, but don’t forget that the oil, pickles, plum sauce and ‘golden pillow’ crackers are abundant in calories. Cut down on these and throw in more carrot, radish and pomelo for a healthier option.

Contrary to what its name implies, this sticky delight is more likely to have you growing sideways instead of up. Although it may seem relatively low in fat, it still packs plenty of calories. If you’re preparing this at home, steam it instead of frying it.

It’s easy to think these addictive rolls won’t do much to expand your waistline. But it is exactly their bite-size demeanour that makes them so potent. Those that you can buy off the shelf are usually fried in palm oil, which is high in saturated fat. Enjoy sparingly!

Each packet contains 3.5 teaspoons of sugar, and you should not consume more than 8 to 11 teaspoons of added sugar a day. The same amount of Coca-Cola (250ml) contains 5.5 teaspoons of sugar and 98kcal. So be sure to dilute your drinks, or go for plain water instead.

This pot of treasures contains loads of preservatives, namely salt and sodium nitrates, which are associated with a higher risk of stomach and nasopharyngeal cancer. You can add more vegetables such as cabbage, radish and broccoli for a healthier dish.

Turn to page 27 to

prepare your own healthy

yu sheng!

Note: Nutritional information is for reference only, and figures may vary between different brands and outlets. Always eat in moderation. Consult your physician if you are unsure of what foods you should avoid.

HEALTH NOTES // EAT SMART THIS CNY

03


out this list of CNY goodies and see what you can do to reduce your caloric intake!

Keep track of how many snacks and drinks you’ve had, and set limits on how much to eat, because all the little bites and sips do add up.

To help prevent overeating, make it a conscious point to chew slowly to allow your stomach time to digest and feel fuller.

Don’t forget the drinks! Make a point to choose drinks with zero or less sugar, or add ice to dilute soft drinks (but this doesn’t mean drinking more!)

AFTER THE FEASTINGSo you’ve eaten more than your fair share during the festive season. Should you go on a diet after all that binge eating?

Not really. You’ll get better results if you still have your regular meals, but keep your portions small.

Include some physical activity in your daily routine. Try taking the stairs, which burns five times more calories than taking the lift, or take the chance to do a thorough spring cleaning of your home as a workout.

CNY GOODIE

PINEAPPLE TARTS BARBECUED PORK SLICES (BAK KWA)

LOVE LETTERS RAW FISH SALAD (YU SHENG/LO HEI)

CNY STEAMED CAKE (NIAN GAO)

SPICY SHRIMP ROLLS (HAE BEE HIAM)

CHRYSANTHEMUM PACKET DRINK

TREASURE POT (PEN CAI)

WHAT’S IN IT Baked pastry with sweetened pineapple jam, eggs and butter

Barbecued pork flavoured with salt, sugar (and honey), soy sauce and rice wine

Thin layered baked cookies made of flour, egg, coconut milk and sugar

Salad with raw fish, shredded carrot, radish, crackers, sauces and condiments

Glutinous rice flour, brown sugar and oil

Deep-fried mini spring rolls filled with dried shrimp, shallot and belacan chilli

Water, chrysanthemum extract and cane sugar

Abalone, sea cucumber, scallop, dried oyster, fish maw, prawns, mushrooms, vegetables and other delicacies braised in gravy

SERVING SIZE 60g (3 pieces) 94g (1 slice) 39g (3 rolls) 387g (1 portion) 106g (quarter portion) 45g (1 packet) 250ml (1 packet) 240g (1 bowl)

NUTRITIONAL INFO

• 246kcal

• 12g fat

• 18g sugar

• 174mg sodium

• 370kcal

• 4g fat

• 43g sugar

• 847mg sodium

• 168kcal

• 3g fat

• 15g sugar

• 12mg sodium

• 561kcal• 42g fat

• 15g sugar

• 650mg sodium

• 244kcal

• 0.5g fat

• 37g sugar

• 6mg sodium

• 228kcal

• 14g fat

• 2g sugar

• 412mg sodium

• 70kcal

• 0g fat

• 17.5g sugar

• <5mg sodium

• 400kcal

• 20g fat

• 3.5g sugar

• 500mg sodium

SURVIVAL TIPS

The amount of butter in these pastries is sure to help you pile on the pounds. When shopping for pineapple tarts, look out for those with less sugar and free from trans fat. Limit yourself to no more than two pieces each time.

Eat too much of this oil-soaked delicacy and you’re guaranteed to add inches to your waist. Just two slices contain half the amount of salt you need in a day! Soak up some of the oil with a kitchen roll, and limit yourself to no more than half a slice each time.

This wafer-thin Peranakan snack can’t do much harm, right? The truth is you can easily overload on sugar and fat if you keep reaching out for it. Take your time to nibble on each roll, and limit yourself to no more than three rolls each time.

This tossed fish salad may look deceptively healthy, but don’t forget that the oil, pickles, plum sauce and ‘golden pillow’ crackers are abundant in calories. Cut down on these and throw in more carrot, radish and pomelo for a healthier option.

Contrary to what its name implies, this sticky delight is more likely to have you growing sideways instead of up. Although it may seem relatively low in fat, it still packs plenty of calories. If you’re preparing this at home, steam it instead of frying it.

It’s easy to think these addictive rolls won’t do much to expand your waistline. But it is exactly their bite-size demeanour that makes them so potent. Those that you can buy off the shelf are usually fried in palm oil, which is high in saturated fat. Enjoy sparingly!

Each packet contains 3.5 teaspoons of sugar, and you should not consume more than 8 to 11 teaspoons of added sugar a day. The same amount of Coca-Cola (250ml) contains 5.5 teaspoons of sugar and 98kcal. So be sure to dilute your drinks, or go for plain water instead.

This pot of treasures contains loads of preservatives, namely salt and sodium nitrates, which are associated with a higher risk of stomach and nasopharyngeal cancer. You can add more vegetables such as cabbage, radish and broccoli for a healthier dish.

A can of soft drink can contain more than five teaspoons of sugar, so be sure to watch how much you drink

05


MENTAL WELLNESS // JUGGLE WITH JOY

Having multiple roles can be good for your mental health

Text by Janet Chang, Clinical Psychologist,

Health Wellness Programme

JUGGLE WITH JOY

“Look at him, he’s a super-daddy!”

“Wow, you’re a wonder woman!” How many times have we said these

with a sense of admiration to family, friends, and colleagues who seem to

“manage it all”? On the other hand, how often do we witness stress and burnout from working, parenting, or caregiving?

Today, more men and women are breaking out of traditional gender

roles. The percentage of women in the workforce is increasing, and with that,

men are taking on more caregiving and household responsibilities. As a result, we each find ourselves taking on more roles: parent, spouse, employee, friend, caregiver to elderly relatives, and more. And so you may wonder – is balancing all this harmful to your mental health and well-being?

MORE ROLES = MORE JOY? Contrary to popular belief, the research is quite clear on this one – men and women who have multiple life roles actually experience better mental health and well-being. They reported greater life satisfaction, greater self-confidence,

better social relationships and lower levels of anxiety and depression.

Why? This could be because having more roles provides you with a greater sense of meaning and purpose in life, more opportunities for you to experience success, or better access to social support networks because you meet more people.

In addition, satisfaction from one role can help to buffer negative experiences from another role. Spending quality time with family is one of the best ways to unwind after a long day at work. On the other hand, some people may regard work as a productive (though temporary) form of distraction from a stressful caregiving or friendship role.

But it is true that some people will experience extra stress from taking on multiple roles. Simply put, this happens when the demands of the roles become more than what they can handle. Common effects of this stress include becoming increasingly irritable, being unable to concentrate, feeling depressed, overwhelmed, or anxious, or having sleep problems. For such people, their ability to perform in any of their roles may be compromised.


1 Prioritise. Ask yourself, what matters most to

you? Which areas of your life are most

important to you? Which issues need

immediate action and which ones can

wait? People lead more fulfilling lives when

they do things and make decisions that

match what is most important to them.

2 Make a to-do list. List the things you need to do, in

order of importance. Set realistic goals

and expectations. Be prepared that

new things will crop up that need your

attention. Always leave extra time for these

unexpected interruptions. That way, you

are less likely to feel like you never have

enough time to complete your tasks.

3 Compartmentalise rather than multi-

task. Focus on one thing at a time. Set

comfortable boundaries between work,

family and other responsibilities.

4 Accept. Accept that you will

feel stressed at times, and that there

will be conflict between your different

roles. Also accept that it is impossible to

be a perfect person or do a perfect job.

5 Ask for help. You don’t

have to do everything alone. Get

help wherever possible. Get your spouse

or children to help with household chores.

Ask siblings to help with caring for parents.

Ask friends to help babysit for a night

Ways to Juggle Multiple Roles Effectively

so you can enjoy couple time with your

spouse. If you are unfamiliar with a new

role (such as parenting or caregiving),

attend talks or workshops to learn more.

6 Practise mindfulness. Mindfulness

is the act of purposefully focusing on

something. Set aside 10 minutes a day, get

in a comfortable position, eyes closed, and

focus on your breath and what it feels like

to be breathing. Every time your attention

moves away from the breath, just notice

it and gently bring your attention back to

the breath. Daily mindfulness practise can

help you to feel less overwhelmed and

be able to focus on the present moment.

You can learn more about mindfulness at

workshops like the ones conducted by the

Health Wellness Programme.

7 ‘Me time’. Set aside time

for yourself to engage in activities

that you enjoy. This may be exercising,

pampering yourself with a massage, or

engaging in hobbies like gardening or

reading. Be surprised by how even five

minutes of ‘me time’ a day can make a

difference to your mood.

8 Watch your thoughts.

Be aware of your negative thinking. Try to

reframe these thoughts in a positive way.

For example, rather than focus on the

things you haven’t done, focus instead on

the tasks you have managed to complete

(“I just spent the entire morning tidying the

kitchen and there are still so many other

things to do. But hey, look how neat and

welcoming the kitchen looks now!”).

9 Take stock periodically.

Every once in a while, check in on how you

are feeling – your mood and your stress

levels. Take a break if you are already close

to your breaking point.

10 Talk to someone. Share your problems and feelings

with a family member, friend or a mental

health professional.

BECOMING A JOYFUL JUGGLER What, then, determines whether or not you get the most out of juggling multiple roles and thriving at them? Researchers found that significant factors included how satisfied you are with your roles, the amount of support you have from family and employers, how adequate you feel in fulfilling your responsibilities, and the kinds of coping strategies you use.

Here’s another factor. The views that you, your family, and the society have about gender roles also play a part. For example, the belief that women should stay at home to care for family and do housework, while men are responsible for bringing home the bacon, can lead to feelings of guilt or resentment in yourself or your loved one. GET HELP! As having multiple roles becomes the norm rather than the exception in our modern society, how can we manage our roles and the stress we will inevitably feel (because nobody’s perfect)?

Taking steps to stay mentally well and using positive coping strategies will help you derive enjoyment from your various roles.

Remember, having multiple roles is supposed to make you healthier. If you have been feeling so down or stressed that you are unable to perform your usual tasks, you may need to seek professional help. Don’t be afraid to ask!

The Eastern Health Alliance’s Health Wellness Programme located at the Eastern Community Health Centre (Bedok South) is one service that provides individual and group programmes to promote mental well-being. For more information, visit www.easternhealth.sg or speak to your family doctor.

USING POSITIVE COPING STRATEGIES WILL HELP YOU DERIVE ENJOYMENT FROM YOUR VARIOUS ROLES

07



http://www.easternhealth.sg

08


Obesity is linked to infertility – in both men and women

Text by Elizabeth Soh and Dr Joan Khoo,

Chief of Endocrinology, CGH

LOSE WEIGHT

TO GAIN A BABY

COVER STORY // LOSE WEIGHT TO GAIN A BABY



9

B eing diagnosed infertile is a source

of anguish for many couples, but unfortunately this is not an

uncommon problem. The infertility rate in Singapore is 15 per cent – that is, 15 percent of couples in Singapore do not get pregnant within 12 months of trying to conceive.

There are many reasons for infertility, but here’s something that may not be immediately apparent. If you are obese, losing weight can significantly increase your chance of having a baby.

A study done in the US revealed that over 1 in 3 women below the age of 35 who are diagnosed with fertility problems are obese.

HOW DOES OBESITY AFFECT FERTILITY? You are obese if your body mass index (BMI) exceeds 30. In Asian women, a waist circumference of more than 80 cm also indicates obesity.

Almost half of all obese women have irregular periods, which make conceiving difficult. Here’s how they are linked:

When you are obese, fatty tissue accumulates around your middle, causing you to be resistant to insulin, and this in turn causes hormonal imbalances in your body.

High insulin levels also increase the levels of male hormones in your body, while disrupting the production of follicle-stimulating female hormones that control ovulation.

The most common hormonal imbalance is polycystic ovary syndrome (PCOS). Women with PCOS can menstruate even with no eggs released from their ovaries, and often suffer from irregular periods. Both factors greatly reduce the chances of getting pregnant.

You may have PCOS if you experience menstruation with an abnormally light or heavy flow, or have noticed increased hair growth on your face and body, as well as male-pattern baldness.

PCOS sufferers may also have cysts in their ovaries and have a higher chance of developing type 2 diabetes, heart disease and endometrial (womb) cancer.

Even if you do not have PCOS and have regular periods, being obese can still affect your fertility through the quality of your eggs.

High levels of free fatty acids, insulin, glucose and male hormones linked to obesity can cause abnormalities in your eggs. This will in turn affect your chances of conceiving even with fertility



11

MALE OBESITY AFFECTS THE FERTILITY OF

YOUR PARTNERS AND INCREASES THE RISK OF MISCARRIAGE

treatments, as most such treatments require stimulated egg production.

The proof is in the numbers. Obese women who undergo artificial reproductive treatment have 25 to 50 per cent lower pregnancy rates compared to women of normal weight.

OBESITY AFFECTS MALE FERTILITY, TOO!A common misconception is that only women can be infertile. Guys, take note! Male obesity affects the fertility of your partners and increases the risk of miscarriage.

Large-scale population studies show that 80 per cent of men suffering from erectile dysfunction were overweight or obese. Fat tissue converts the male hormone testosterone into the female hormone oestrogen, resulting in lower testosterone levels.

A low testosterone level decreases male libido and in many cases, leading to – you guessed it – erectile dysfunction.

Obese men also tend to experience poor circulation in the penis – caused by inflamed tissues, diabetes and heart disease – much more than men of normal weight.

Most alarmingly, a study of 10,000 men between the age of 25 and 50 showed that 3

in 10 obese men had a low sperm count, and 5 to 7 per cent had no detectable sperm.

Women with a normal BMI also took a longer time to conceive with an obese partner compared to normal-weight couples, while fertility treatment was also less successful in cases where the men were overweight.

MAKE A CHANGE, MAKE A BABY While these statistics may sound discouraging, all is not lost. Weight loss through diet and exercise has been proven to greatly increase the chances of getting pregnant.

Here’s a simple two-step programme to get yourself started:

1 Cut your calorie intake by 500 kilocalories (kcal) a day.

2 Exercise 3 to 5 days a week, half an hour each time.

These two simple steps can help you lose 5 to 10 per cent of your weight over 3 to 6 months.

If you’re not sure what exactly cutting 500kcal from your daily diet looks like, here’s an idea – a bowl of wonton noodles has 400kcal, while a regular Subway sandwich has 350kcal.

Cutting out one bowl of hor fun noodles will reduce your intake by 450kcal,

while a dish of pan-fried pork chops with mashed potatoes would be 500kcal.

SIX MONTHS MAY BE ALL THE TIME YOU NEED TO GET YOUR JOURNEY TO PARENTHOOD BACK ON TRACK



13

Alternatively, you can start by cutting out a quarter of every portion of food you take.

This alone would be enough to reduce insulin resistance and bring your obesity-linked hormonal imbalance back to normal levels.

As for exercise, start slow. Thirty minutes three times a week may sound difficult in the beginning, so get a friend or a family member to take a leisurely walk with you after a light dinner, and you’ll be surprised at how fast time passes.

Start simple. If you can’t cut down on 500kcal straight away, try switching to whole-grain foods. Using brown rice to replace white polished rice, or wholemeal bread to replace refined white bread, will help keep you healthier and feeling full for longer.

Cut out snacking and eating while watching television. Don’t skip your breakfast so you won’t overeat for lunch. Avoid heavy dinners or suppers.

HOW MUCH WILL THIS HELP ME GET PREGNANT? According to a study done in Australia, around 9 in 10 obese women were able to ovulate normally again after losing an average of 7kg through a six-month weight-loss programme comprising both diet and exercise.

Out of this batch, 80 per cent became pregnant, and 4 out of 5 of these pregnancies were successful, compared to a 75 per cent miscarriage rate in obese women who did not lose weight.

Obese men with poor fertility who lost 20 per cent of their body weight over three months saw a significant increase in sperm count and quality.

So take heart – six months may be all the time you need to turn your life around and get your journey to parenthood back on track.

ABOUT DR JOAN KHOODr Joan Khoo graduated from the National University of Singapore in 2000. Following specialist qualification in Endocrinology in 2007, she completed a fellowship attachment in obesity research in the Royal Adelaide Hospital. Her clinical and research interests are weight management and diabetes. She was formerly director of the Diabetes Centre, and currently has a Metabolic Syndrome clinic as part of the multi-disciplinary weight management service in CGH. As part of her ongoing efforts in personal weight management, she offsets the effects of chocolate and local hawker food by cycling at East Coast Park.

WHAT’S UP, DOC?

Dr Joan Khoo, Chief of Endocrinology, CGH, on the state of obesity in Singapore

QWHAT DO YOU THINK IS THE TOP CAUSE OF OBESITY

AMONG SINGAPOREANS? A: A combination of widely available

calorie-rich tasty food and not enough

opportunities (or motivation) to exercise.

Q HAS SINGAPORE’S OBESITY RATE GONE UP?

A: Yes, from 5 per cent in 2004 to 11 per

cent in 2010. Since the population has also

increased during these six years, the number

of obese Singaporeans has actually doubled.

Q ARE THERE CERTAIN FOODS OR DRINKS THAT YOU AVOID

YOURSELF? A: I don’t avoid any particular foods, but

definitely take steps to reduce portion size and

frequency of your meals. Avoiding particular

foods may backfire, as you may tend to eat

them more when you have the chance.

Q WILL DRASTIC WEIGHT LOSS HELP WITH FERTILITY?

A: Drastic weight loss isn’t always the

answer, especially when done through

crash diets or taking dangerous slimming

supplements. It’s better to lose weight

gradually and keep it off.

Q HOW DO YOU FEEL ABOUT YOUR SUCCESS STORIES –

PATIENTS WHO FOUGHT OBESITY AND WENT ON TO HAVE CHILDREN? A: My patients who successfully conceived

after losing weight show me phone

screensavers of their babies, and that

really makes my day!

14


MEDICATION FROM HOSPITAL TO HOME

C GH, together with Baxter, a

global medical products and services company, will set up

a Centre of Excellence in Compounding Sciences in CGH. When ready in 2017, the Centre will offer the region’s first fully-integrated system to deliver Compounded Sterile Products (CSPs), such as intravenous (IV) antibiotics, to patients at home.

Compounding sciences is a highly specialised area of pharmacy science where medications are personalised for patients. A compounding pharmacist works with the patient and care team to customise a medication’s composition, strength and even dosage form to meet a patient’s specific needs.

The Centre will represent a unique partnership that combines expertise from CGH, Baxter and the Singapore University of Technology and Design (SUTD) to create a medication management system that will extend beyond the hospital to include order and delivery of compounded medication to patients at home.

The benefits to patients can be significant. For example, pneumonia patients must be admitted to hospital to receive their IV antibiotic treatments. With the establishment of the Centre, CGH will develop clinical protocols to identify suitable patients and enable them to receive

Below: Dr Lee Chien Earn, CEO, CGH and Ms Linda Seah, Vice President, International Marketing, Emerging Asia, Baxter Healthcare (Asia) Pte Ltd after the signing ceremony

Text by Poon Jing Ting

CGH and Baxter to open the region’s first Centre for Excellence in Compounding Sciences

treatment in the comfort of their homes, with monitoring by specially trained nurses.

Dr Lee Chien Earn, Chief Executive Officer, CGH said that the Compounding Centre of Excellence would also prepare CGH and the Singapore healthcare ecosystem for a future in which more complex patient health conditions will see an inevitable rise in the use of CSPs.

“We recognise that no two patients are alike even if they have seemingly similar medical conditions, so having advanced compounding medicine capabilities ‘in-

house’ will also allow us to provide more customised and effective medication that takes into account an individual’s specific physiology, morphology, and other health factors,” said Dr Lee.

The Centre will focus on producing CSPs for CGH patients in its first phase of operation. Subsequently, Baxter intends to expand this supply to meet the needs of other hospitals in Singapore and in the region.

Beyond delivering CSPs to patients, this partnership also lays the foundation for the future development of automation capabilities in compounding sciences, possibly establishing Singapore as a Compounding Centre of Excellence for the region.

WHAT’S NEW

15

CELEBRATE // WE ARE THE CHAMPIONS B


College of Surgeons, Singapore for the best scientific paper across all surgical disciplines.

Dr Gan’s winning research paper was on patient positioning during functional endoscopic sinus surgery (FESS), a common procedure to treat patients suffering from rhinosinusitis, or inflammation of the sinus.

Dr Gan’s research found that positioning a patient at a 20-degree ‘head-up’ position was most ideal to provide a clear field of view for the ENT surgeon without compromising surgical technique.

Prior to this, there was no research done on what is the ideal angle, and most surgeons usually adjust the patient’s position without using a protractor. Without a clear surgical field, complications can occur and the surgery may sometimes be incomplete.

“The 20-degree head-up position is something that is simple yet effective,”

said Dr Gan. “Most importantly, it is safe and also does not incur any cost for the patient.”

CGH performs about 150 FESS a year. Dr Gan hopes that the findings of this study will encourage sinus surgeons who sit while performing the surgery to adopt the 20-degree head-up position for their patients.

“I am humbled to have the honour of leading a CGH team that has four ‘gold medallists’,” said Dr Hsu. “We have an inclusive and egalitarian approach where everyone is encouraged to explore new ideas and innovate their clinical practices. Our vision is to translate all these good practices into better and safer patient care.”

C GH was in the limelight

recently when Dr Gan Eng Cern from our

Otolaryngology Department was awarded the Gold Medal at the 19th Yahya Cohen Memorial Lectureship 2014.

Otolaryngology is the study of ear, nose, and throat (ENT) conditions. Dr Gan makes it number four for CGH’s ENT Department to receive this prestigious award.

The Department is also the medical department with the most number of wins in Singapore. Past winners include Dr Hsu Pon Poh (CGH’s Chief of Otolaryngology), Dr Yuen Heng Wai and Dr David Chin.

The Yahya Cohen Memorial Lectureship is awarded every year by the

Top: Winners from the CGH ENT Department: Dr Gan Eng Cern (second from left), Dr Hsu Pon Poh (fifth from left), Dr Yuen Heng Wai (second from right) and Dr David Chin (third from right)Above: Treating sinusitis with a FESS procedure

CGH ENT department wins prestigious Yahya Cohen award for the fourth time

CHAMPIONSWE ARE THE

Text by Poon Jing Ting

Incontinence is an inconvenient truth for many men and women

WHENTHESTREAM IS POOR


Advances in medical care have given

us more years and we all want to live those extra years happily and

healthily. However, as we enter our 40s and beyond, changes will occur in our bodies, whether we want them to or not.

One potentially awkward change is when the urine stream becomes weaker. We may not notice that there is a problem until very late, as it develops gradually. For example, we may at first only experience the occasional need to strain, or have difficulty controlling urine during a long bus journey.

There are a few types of urinary incontinence, which is a condition where sufferers experience an involuntary leakage of urine.

1. Stress incontinence. This is due to weakness in

the pelvic floor muscles. Laughing, coughing, sneezing or exercise can cause an increase in abdominal pressure, leading to accidental leakage.

2. Urge incontinence. This is commonly caused by an overactive

bladder. Sufferers may have a strong urge to visit the toilet frequently, even if they only drank a small amount of water. Some may even wet their beds at night.

3. Overflowincontinence. This is due to an obstruction to the

bladder outlet (such as an enlarged prostrate or uterus) or impaired bladder muscle (due to stroke or diabetes, for instance). Sufferers take a long time to urinate, have a dribbling stream and may experience dripping.

DON’T SUFFER IN SILENCE! Urinary incontinence is actually not an uncommon problem in both men and women, and if you do experience it, you need not suffer in silence. Various treatments are available, depending on the type of incontinence and the severity:

1. Do pelvic floor exercises. The pelvic floor comprises firm, supportive muscles that stretch like a hammock from the pubic bone to the backbone, and help to hold the bladder in place. These muscles may weaken and sag due to age. Regular

exercises done over several weeks can

help strengthen these muscles.

URINARY INCONTINENCE IS ACTUALLY NOT AN UNCOMMON PROBLEM IN BOTH MEN AND WOMEN, AND IF YOU DO EXPERIENCE IT, YOU NEED NOT SUFFER IN SILENCE

17

FEATURE // WHEN THE STREAM IS POOR

INTERNATIONAL PROSTATE SYMPTOM SCORE (IPSS)

NOT AT ALL LESS THAN 1 TIME IN 5

LESS THAN HALF OF THE TIME

ABOUT HALF OF THE TIME

MORE THAN HALF OF THE TIME

ALMOST ALWAYS

INCOMPLETE EMPTYINGOver the past month, how often have you had a sensation of not emptying your bladder completely after you finished urinating?

0 1 2 3 4 5

FREQUENCYOver the past month, how often have you had to urinate again less than two hours after you finished urinating?

0 1 2 3 4 5

INTERMITTENCYOver the past month, how often have you found you stopped and started again several times when you urinated?

0 1 2 3 4 5

URGENCY Over the past month, how difficult have you found it to postpone urination?

0 1 2 3 4 5

WEAK STREAMOver the past month, how often have you had a weak urinary stream?

0 1 2 3 4 5

STRAINING Over the past month, how often have you had to push or strain to begin urination?

0 1 2 3 4 5

NONE 1 TIME 2 TIMES 3 TIMES 4 TIMES 5 TIMES OR MORE

NOCTURNIAOver the past month, how many times did you typically get up to urinate from the time you went to bed until you got up in the morning?

0 1 2 3 4 5

One can take alleviate the problem by doing the following: 1. Visit the toilet regularly every

two to three hours.2. Quit smoking as smoking irritates

the bladder. Coughing associated with smoking may lead to stress incontinence during coughing spasms.

3. Place a urinal or commode by the bedside.4. Use incontinence undergarments

and pads.5. Use external collection devices (such as

penile sheaths or drip collector for males).

2. Bladder training involves delaying urination to normal frequency and volume. Note that it is normal to go to the toilet four to six times a day, and no more than once or twice a night. The elderly may go more frequently, passing out at least 300ml each time. However, this does not mean holding your urine until it is overly distended.

3. Anti-cholinergic medications can help relax an overactive bladder. These will be prescribed by a doctor, if necessary.

4. In cases of overflow incontinence, surgery can be done to remove the obstruction, or a plastic tube or catheter can be either inserted intermittently or left in the bladder. This is done to empty the bladder and prevent urinary tract infection. For intermittent catheterisation, it is advisable to change the plastic tube after three to seven days, or when the catheter becomes dirty or changes in colour.

BENIGN PROSTATE HYPERTROPHY USUALLY OCCURS IN MEN AGED 50 YEARS AND OLDER, BUT SOME MEN ARE KNOWN TO SUFFER FROM THIS CONDITION FROM AS EARLY AS 45 YEARS OLD


INTERNATIONAL PROSTATE SYMPTOM SCORE (IPSS)

NOT AT ALL LESS THAN 1 TIME IN 5

LESS THAN HALF OF THE TIME

ABOUT HALF OF THE TIME

MORE THAN HALF OF THE TIME

ALMOST ALWAYS

INCOMPLETE EMPTYINGOver the past month, how often have you had a sensation of not emptying your bladder completely after you finished urinating?

0 1 2 3 4 5

FREQUENCYOver the past month, how often have you had to urinate again less than two hours after you finished urinating?

0 1 2 3 4 5

INTERMITTENCYOver the past month, how often have you found you stopped and started again several times when you urinated?

0 1 2 3 4 5

URGENCY Over the past month, how difficult have you found it to postpone urination?

0 1 2 3 4 5

WEAK STREAMOver the past month, how often have you had a weak urinary stream?

0 1 2 3 4 5

STRAINING Over the past month, how often have you had to push or strain to begin urination?

0 1 2 3 4 5

NONE 1 TIME 2 TIMES 3 TIMES 4 TIMES 5 TIMES OR MORE

NOCTURNIAOver the past month, how many times did you typically get up to urinate from the time you went to bed until you got up in the morning?

0 1 2 3 4 5

Benign Prostate Hypertrophy (BPH) is a condition where the prostate gland enlarges with age. The prostate gland is located between the bladder and the penis. Urine flows from the bladder through the urethra in the centre of the prostate, to the penis and out of the body. However, when the prostate gland becomes enlarged, the urethra is squeezed, thus obstructing urine flow.

BPH is a benign condition and is totally unrelated to prostate cancer. However, it is one of

Total IPPS score (sum of scores from the above seven questions): 0–7 mildly symptomatic, 8–19 moderately symptomatic, 20–35 severely symptomatic

MEN, TAKE NOTE!CHECK YOURSELF FOR BENIGN PROSTATE HYPERTROPHY

the more common causes of urinary incontinence in males. It usually occurs in men aged 50 years and older, and worsens with age, but some men are known to suffer from this condition from as early as 45 years old.

With BPH, urine flow is obstructed. Sufferers may need to strain or take a deep breath to push out urine. Even when the urine flows, the stream is slow, thin and weak. The urine may also not travel as far as it did previously and land closer to the feet than the urinal. After urinating, sufferers may still feel that they have not completely emptied their bladder and may experience dribbling urine.

If you suspect that you may be experiencing some of the symptoms of BPH, you can refer to the International Prostate Symptom Score (IPSS) below. A cumulative score of more than 19 is considered severely symptomatic and you should consult a doctor.

Text by Dr Ng Kok Kit, Senior Consultant, Department of Urology, CGH

19

FEATURE // WHEN THE STREAM IS POOR

Find out if you’re at risk – and what you can do about it

Text by Dr Lim Siew Kuan, Consultant, Breast Service,

General Surgery

BREAST CANCER:

7 WAYS TO REDUCE RISK

21


FEATURE // BREAST CANCER: 7 WAYS TO REDUCE RISK

Continued on next page

3 WORK THAT BODY Women who exercise more than

four hours a week have a lower risk of breast cancer. This is especially in pre-menopausal women with normal or low body weight. Exercise is not only essential in maintaining a healthy weight, but also confers many perks, such as improving mood and boosting energy levels, promoting better sleep, alleviating the symptoms of menopause, and lowering the risk of osteoporosis and fractures.

4 EAT HEALTHY A balanced diet with lots of fruits

and vegetables is a crucial part of maintaining healthy body weight. It may also decrease breast cancer risk as well as risks of other cancers, and help prevent or manage conditions like diabetes, high cholesterol levels, heart disease and stroke. Avoid saturated fats and refined carbohydrates/sugars.

Family historyBe familiar with your family history as 5 to 10 per cent of all breast cancers are hereditary. Women with inherited mutations can have up to 80 per cent chance of developing breast cancer in their lifetime. They also have a higher risk of second breast cancers, ovarian cancer, colon cancer, as well as other cancers. If you have relatives with breast cancer before age 50, multiple cancers in the same individual, breast and ovarian cancer on the same side of the family, particularly if both cancers are found in a single individual, or male breast cancers in your family, please inform your doctor as you may need further genetic assessment and counselling.

Breast cancer remains the most

common cancer and the leading cause of cancer death

in Singaporean women. One in 16 women will develop breast cancer by the age of 75. What can you do to prevent it?

1GO FOR MAMMOGRAMS, EVEN IF YOU ARE WELL

BreastScreen Singapore is our national breast screening programme which offers mammograms at a subsidised rate for women 40 years old or older, and aims to decrease breast cancer mortality by detecting it early. Women 50 years old or older should go for a mammogram every two years, even if they have no breast symptoms. Women between 40 to 49 years should discuss with their doctor regarding the benefits and limitations of mammograms if they wish to start mammographic screening. In addition, do your own breast self-examination (BSE) every month.

2 LOSE THAT EXTRA WEIGHT Maintain a healthy body mass

index (BMI) of 18.5 to 23. Obesity is closely associated with higher breast cancer risk, particularly in women after menopause. Basically, having extra fat tissue increases oestrogen levels in the body. In addition, women with a past history of breast cancer have a higher chance of cancer recurrence and reduced survival if they are obese. Obesity is also associated with many other diseases, such as heart disease, diabetes, high blood pressure, stroke and osteoarthritis.

BREASTSCREEN SINGAPORE OFFERS MAMMOGRAMS AT A SUBSIDISED RATE FOR WOMEN 40 YEARS OLD OR OLDER

BREAST CANCER:

AM I AT RISK?

HOW TO PERFORM A BREAST SELF-EXAMINATION (BSE)BSE should be done one week after the start of your menses. If you are no longer menstruating, do your BSE once every month on a fixed day.

Raise your arms Lower your arms and press firmly against your hips

Personal history of breast cancer/premalignant breast conditionsWomen who had breast cancer before or who had certain types of benign breast diseases will have a higher than average risk of developing breast cancer.

Prior radiation therapy to the chest Radiation therapy to the chest before the age of 30 increases the risk of breast cancer throughout a woman’s lifetime.

Women at high risk for breast cancer will require closer breast screening and surveillance from a younger age, and they may also require additional diagnostic imaging tests such as MRI (Magnetic Resonance Imaging).

From previous page

1 2

23


FEATURE // BREAST CANCER: 7 WAYS TO REDUCE RISK

5LIMIT ALCOHOL INTAKE AND QUIT SMOKING

Excessive alcohol intake increases breast cancer risk. Limit your intake to about one drink per day. Smoking increases the risk of breast cancer, and researchers have found the risk to be highest in women who start smoking at an earlier age. In addition to breast cancer, smoking is linked

HAVING CHILDREN, ESPECIALLY THE FIRST CHILD BEFORE THE AGE OF 30, AND BREASTFEEDING YOUR BABIES ARE ASSOCIATED WITH A LOWER RISK OF BREAST CANCER

3 4 5 6

to a wide variety of other cancers, as well as chronic lung and heart diseases. Be a non-smoker, and get your loved ones to quit too!

6BREASTFEED YOUR CHILDREN

Oestrogen levels decrease in woman during pregnancy and breastfeeding. Having children, especially the first child before the age of 30, and breastfeeding your babies, are associated with a lower risk of breast cancer.

7HORMONE REPLACEMENT THERAPY (HRT)

Taking combination HRT, which contains both oestrogen and progestin, after menopause or after removal of the ovaries may increase breast cancer risk if this is taken for more than five years. If you need HRT, it is best to discuss with your gynaecologist about the type and duration of HRT you require, and what other treatment options are available.

BOOK YOUR SUBSIDISED MAMMOGRAM NOW!

Use small circular movements to feel your armpits for lumps• Starting from the outside,

feel around the breasts in circles

• Feel behind the nipple for any lumps

Gently squeeze the nipple to check for any bleeding or discharge

Turn slowly from side to side and look for changes in• Size/shape of breasts• Nipples• Appearance of skin

Lie down and repeat steaps 4 and 5

Mammograms are offered at a subsidised rate of $50 for Singapore citizens and $75 for permanent residents at 16 participating polyclinics. Call now to make your appointment:

SingHealth Polyclinics: 6536 6000

National Healthcare Group Polyclinics: 6275 6443 (6-ASK-NHGD)

In addition, if you are 50 years and older, you may use up to $400 per year from your own or your immediate family’s Medisave account for screening mammograms. This may be done at Changi General Hospital, or any of the Medisave-approved screening centres.


WE WANT TO HEAR FROM YOU!What would you like to see in CARING? Which was your favourite story this issue? Drop us a message at [email protected]. If your letter is published in the next issue, you’ll get a free three-piece lunchbox set (comes with a spork) by Scandinavian brand Light My Fire! Email us with ‘Your Say’ as the subject header and include your full name, age, address and contact number.

YOUR SAY

24 ERIN NG,BEDOK RESERVOIR

LIN DEKANG, TANAH MERAH

Dear ,

My family and I always find it a pleasure to read CARING and the content of the publication is extremely useful to us. For instance, “Walking is good for your mind” and “Indulge without guilt” gave me greater insight to balancing a guilt-free diet and adequate exercise, especially for people who lead a sedentary lifestyle. It gives me a booster to get active! My parents love the Chinese version of the articles as they do not need me to translate the article for them. So thank you for the good work and I look forward to many more great issues of CARING!

Dear ,

I have always looked forward to reading CARING as it is packed with lots of useful health information that is relevant to me. The article on how to pass IPPT is particularly helpful and I can’t wait to try out the recommended workout!

Meet Dr Marlie Jane and the team from the Acute Stroke UnitPAGE 6

ZONERECOVERY

Sep−Oct 2014 \\ Issue 132


HOME IS WHERE THE HEART ISHelping patients with HomeCare AssistPAGE 18

DON’T SKIP BREAKFAST!Why your fi rst meal

is more important than you think

PAGE 2

Make your resolutions work in 2015 PAGE 10

NEW YOUNEW YEAR

Nov−Dec 2014 \\ Issue 133


LOOK YOUR BEST AT ANY AGEHave great skin in your 20s, 30s, 40s and beyondPAGE 14

INDULGE WITHOUT GUILTYour survival guide to festive feastingPAGE 16



PAGE 8

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A BABY

WEIGHT TO



EAT SMART THIS CNY





From the latest in medical innovations to features about

healthy living and wellness tips, you can find it all in CARING.

It’s your guide to a better, healthier life!

Visit www.cgh.com.sg/caring to read past issues of CARING.

Care About Your

Health? Read

!


http://www.cgh.com.sg/caring

(surname in block letters) (Prof/Dr/Mr/Mrs/Ms) (姓氏以正楷书写) (教授/博士/先生/女士/小姐)

您是否认识希望阅读这份刊物的人士？请帮我们传阅下去。Know of someone who would like to read this? Please pass it on.

SUBSCRIBE TO

Full Name 全名 NRIC/Passport No. 身份证/护照号码

Address 地址

Postal Code 邮区 Tel (Home) 电话(住家) Mobile No. 手机号码

Email 电邮 Date of Birth 出生日期 (DD/MM/YY)

Nationality 国籍 Occupation 职业

Are you currently a patient of CGH? 您目前是不是樟宜综合医院的病人？ Yes 是 No 否

Your particulars will be used strictly for mailing and/or notification of CGH’s upcoming events and public forums. They will be kept confidential. 您的资料只供邮寄之用及/或通知您樟宜综合医院所主办的活动和讲座。您的资料将获得保密。

I want to be mailed to me!我希望通过邮寄方式收到《关怀》！

I want to update my particulars! (for existing subscribers) 我希望更新我的个人资料！ (仅限现有订阅者)

Tear

her

e 请

撕这

里

Your Trusted Guide to a Healthier, Happier Life

助您迈向健康美好生活



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EAT SMART THIS CNY





It’s free!

Subscribe now.

完全免费！

请立即订阅。

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《关怀》季刊－

http://www.cgh.com.sg/caring

EDITOR, CARING MAGAZINE CHANGI GENERAL HOSPITAL PTE LTD

CORPORATE AFFAIRS 2 SIMEI STREET 3 # LEVEL 2CHANGI GENERAL HOSPITAL

SINGAPORE 529889

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Say ‘huat’ to health with this fruity take on a CNY classic

Serves 5

Ingredients• Japanese cucumber, cut into strips (80g)• Carrot, cut into strips (80g)• Apple, cut into strips (80g)• White radish, cut into strips (80g)• Honeydew, cut into fine strips (80g)• Yam, cut into fine strips (80g) • Pine nuts (30g)• Cornflakes (30g)• Sesame seed (30g)• Mandarin orange (50g)• Pomelo, pulp (50g)• Five-spice powder (pinch)• Pepper (pinch)• Olive oil (1 tsp)• Lime (2)• Salmon, slices (as desired)

Passion fruit dressing• Passion fruit (2)• Plum sauce (1 tbsp)• Lime juice (1 tbsp)• Honey (2 tsp)

HEALTHY EATS // TOSS WITH PASSION

TOSS WITH PASSIONMethod1. Wash and drain yam strips, toast yam strips

in oven for 20 minutes at 160°C till crispy, turning occasionally.

2. To prepare the dressing, add passion fruit pulp, plum sauce and lime juice in mixing bowl, stir well and set aside.

3. Squeeze lime juice over salmon, set aside.4. To assemble the Yu Sheng, arrange the

ingredients except dressing on a round plate.5. Place salmon over Yu Sheng and drizzle

prepared passion fruit dressing and olive oil over salad.

6. Sprinkle with five-spice powder, pepper, sesame seed and pine nuts.

7. Toss and shout auspicious blessing. Serve.

Nutritional info (per serving)Energy 210kcalCarbohydrates 23.9gProtein 7.6gFat 10.7gFibre 3.7gCholesterol 10mgSodium 112mg

27


过个健康的农历新年美味的新年食品背后…有着可怕的卡路里！原文 Winnie Koh and Rachel Tay, Senior Dietician

农历新年美食

黄梨塔肉干蛋卷鱼生年糕虾米卷菊花茶包装饮料盆菜

材料用含糖的黄梨酱、鸡蛋及牛油做成的洪培糕点

用盐、糖（和蜜糖）、酱油及米酒调味烧烤的猪肉片

用面粉、鸡蛋、椰浆及糖烘烤成薄薄的面饼

生鱼片、红萝卜和白萝卜丝、饼干、酱汁及调味品组成的沙拉

糯米粉、红糖及油用虾米、葱油及峇拉煎辣椒做成的油炸迷你春卷

水、菊花提取液及蔗糖用鲍鱼、海参、干贝、蚝豉、鱼鳔、虾、蘑菇、蔬菜等美食烹制而成

份量 60克（3个） 94克（1片） 39克（3个） 387克（1份） 106克（四分之一份） 45克（1包） 1包（250毫升） 1碗（240克）

营养信息 • 246大卡• 12克脂肪• 18克糖• 174毫克钠

• 370大卡• 4克脂肪• 43克糖• 847毫克钠

• 168大卡• 3克脂肪• 15克糖• 12毫克钠

• 561大卡• 42克脂肪• 15克糖• 650毫克钠

• 244大卡• 0.5克脂肪• 37克糖• 6毫克钠

• 228大卡• 14克脂肪• 2克糖• 412毫克钠

• 70大卡• 0克脂肪• 17.5克糖• <5毫克钠

• 400大卡• 20克脂肪• 3 .5克糖• 500毫克钠

生存贴士黄梨塔里的牛油足以让你体重飙升。在购买时，选择那些较低糖和无反式脂肪的黄梨塔。限制自己一次只能吃最多两个。

如果肉干吃多了，您会发现油脂都跑到您的腰围上了。两片肉干所含的盐相等于您每天所需盐摄取量的一半！用厨房纸巾吸一些油汁，限制自己一次只能吃最多半片。

其实如果您一片接一片不停的吃，所含的糖和脂肪加起来就很多了。小口慢慢吃，限制自己一次只能吃最多三个。

这生鱼沙拉看似健康，但别忘了油、腌菜、苏梅酱及“金枕头”饼干都含有大量卡路里。准备较健康的鱼生，减少这些高卡路里材料，加入更多红萝卜、白萝卜及柚子。

年糕谐音“年高”，但它更可能让您向横发展。虽然脂肪含量较低，年糕的卡路里含量还是相当高的。在家里可以把年糕蒸一蒸，不要用油煎。

别以为小小的虾米卷不会对您的腰围有任何影响。虽只是一口大小，它让人容易吃上瘾。现成的虾米卷通常是用棕油炸的，而棕油的饱和脂肪含量高。少吃为妙！

每包含有3.5茶匙的糖，而您一天不应该摄入超过8到11 茶匙的糖。相同份量的可口可乐（250毫升）含有5.5茶匙的糖和98大卡。所以一定要冲淡您的饮料，或选择喝白水。

食用过多的腌制、烟熏食物会提高患胃癌和鼻咽癌的风险。较高风险归因于这些食品中用作防腐剂的盐和硝酸钠。准备较健康的盆菜，加入更多蔬菜，如白菜、白萝卜及西兰花。

第41页教您如何准备健康鱼生！

注：以上营养信息仅供参考，各品牌及零售店或许有不同的数字。记得要吃的适量。如果您不确定您应该忌吃哪些食物，请咨询您的医生。

健康物语 // 过个健康的农历新年

29


农历新年食品味道好，但许多含

高量脂肪和糖，而且营养价值

低。美食当前诱惑难挡，该如何

才能避免体重往上飙？让我们告诉您！

适量是关键基本上，您必须有选择的吃新年食品。

做个挑剔的新年美食专家，别一见到

美食就开始吃。看看我们的新年美食清

单，想一想能怎么减少您的热量摄入。

记住您已经吃了多少零食和喝了多

少饮料，设定限制，因为一口一口加起

来就不少了。要避免吃过量，吃的时候

记得要细嚼慢咽，让您的胃有足够时

间消化食物，给您饱足感。

别忘了饮料！选择无糖或较低糖

饮料，或加冰块冲淡汽水（不过别因

为这样就喝更多）！

享用美食之后佳节期间吃太多了。暴饮暴食后该节吗？

并不是的。更好的方法就是三餐

照常吃，但减少份量。在日常生活中

加入一些体育活动。尝试走楼梯，所

燃烧的热量比坐电梯高出五倍，或趁

机在家里做个彻底大扫除。

农历新年美食

黄梨塔肉干蛋卷鱼生年糕虾米卷菊花茶包装饮料盆菜

材料用含糖的黄梨酱、鸡蛋及牛油做成的洪培糕点

用盐、糖（和蜜糖）、酱油及米酒调味烧烤的猪肉片

用面粉、鸡蛋、椰浆及糖烘烤成薄薄的面饼

生鱼片、红萝卜和白萝卜丝、饼干、酱汁及调味品组成的沙拉

糯米粉、红糖及油用虾米、葱油及峇拉煎辣椒做成的油炸迷你春卷

水、菊花提取液及蔗糖用鲍鱼、海参、干贝、蚝豉、鱼鳔、虾、蘑菇、蔬菜等美食烹制而成

份量 60克（3个） 94克（1片） 39克（3个） 387克（1份） 106克（四分之一份） 45克（1包） 1包（250毫升） 1碗（240克）

营养信息 • 246大卡• 12克脂肪• 18克糖• 174毫克钠

• 370大卡• 4克脂肪• 43克糖• 847毫克钠

• 168大卡• 3克脂肪• 15克糖• 12毫克钠

• 561大卡• 42克脂肪• 15克糖• 650毫克钠

• 244大卡• 0.5克脂肪• 37克糖• 6毫克钠

• 228大卡• 14克脂肪• 2克糖• 412毫克钠

• 70大卡• 0克脂肪• 17.5克糖• <5毫克钠

• 400大卡• 20克脂肪• 3 .5克糖• 500毫克钠

生存贴士黄梨塔里的牛油足以让你体重飙升。在购买时，选择那些较低糖和无反式脂肪的黄梨塔。限制自己一次只能吃最多两个。

如果肉干吃多了，您会发现油脂都跑到您的腰围上了。两片肉干所含的盐相等于您每天所需盐摄取量的一半！用厨房纸巾吸一些油汁，限制自己一次只能吃最多半片。

其实如果您一片接一片不停的吃，所含的糖和脂肪加起来就很多了。小口慢慢吃，限制自己一次只能吃最多三个。

这生鱼沙拉看似健康，但别忘了油、腌菜、苏梅酱及“金枕头”饼干都含有大量卡路里。准备较健康的鱼生，减少这些高卡路里材料，加入更多红萝卜、白萝卜及柚子。

年糕谐音“年高”，但它更可能让您向横发展。虽然脂肪含量较低，年糕的卡路里含量还是相当高的。在家里可以把年糕蒸一蒸，不要用油煎。

别以为小小的虾米卷不会对您的腰围有任何影响。虽只是一口大小，它让人容易吃上瘾。现成的虾米卷通常是用棕油炸的，而棕油的饱和脂肪含量高。少吃为妙！

每包含有3.5茶匙的糖，而您一天不应该摄入超过8到11 茶匙的糖。相同份量的可口可乐（250毫升）含有5.5茶匙的糖和98大卡。所以一定要冲淡您的饮料，或选择喝白水。

食用过多的腌制、烟熏食物会提高患胃癌和鼻咽癌的风险。较高风险归因于这些食品中用作防腐剂的盐和硝酸钠。准备较健康的盆菜，加入更多蔬菜，如白菜、白萝卜及西兰花。

一罐汽水可含有超过5茶

匙的糖，所以请您切记：

少喝为妙！

30


想造人成功就减肥吧！原文

苏雅琳和许如清医生，

内分泌科主任

肥胖与生育能力

封面故事 // 肥胖与生育能力



31

若您过胖并且有生育的问题，切末灰心。

适当的减轻体重可大大的增加您的

生育机率。

内分泌学家的研究报告指出，在每3名有生

育问题的年轻妇女当中便有超过1名妇女属于肥

胖。内分泌学家是专门治疗糖尿病和腺体问题

的专科医生。

如果您的体质指数（Body Mass Index

BMI）超过30便是属于肥胖。在亚洲女性当中，

腰围超过80公分也算属于肥胖。

肥胖如何影响生育能力？有接近一半的肥胖妇女有月经失调的问题，从而

使得怀孕变得困难。它们之间的关联是：

在肥胖者腰部所囤积的脂肪使得身体

对胰岛素产生抵抗，这从而导致体内的

荷尔蒙失调。

高量的胰岛素会增加体内男性

荷尔蒙的数量，同时也打乱了控

制排卵的女性荷尔蒙促卵泡激

素的生产。

我们最常见的荷尔蒙

失调问题是多囊卵巢综

合症（polycystic ovary

syndrome，PCOS）。

患有多囊卵巢综合症的

女性能够正常排经但卵巢却

无法排卵，她们同时也有月

即使您没有多囊卵巢综合症并且月经正常，

但肥胖仍然能够影响卵子的质量，从而影响您

的生育能力。

高量的游离脂肪酸、胰岛素、葡萄糖、以及

男性荷尔蒙都和肥胖有关联，而它们可使得您

的卵子出现异样。

因此即使您接受生育治疗，肥胖还是会影

响您怀孕的机率，因为大多数的生育治疗都需

要促进卵子的生产。

数据能证明一切：接受人工生殖治疗的肥

胖妇女比体重正常的妇女有25％到50％更低

的怀孕机率。

男性肥胖其实也有后遗症如果您的配偶有肥胖问题，那就大事不妙了。

因为据知男性肥胖会影响到他们配偶的生育能

力并且提高小产的风险。

大规模人口研究显示在那些有阴茎勃起障

碍的男性里有80％的体重超标或属于肥胖。

脂肪组织将男性荷尔蒙睾丸素转化成女性

荷尔蒙雌激素，从而导致较低的睾丸素数量。

底睾丸素数量会减低男士们的性欲并且在

许多案例里甚至导致阴茎勃起障碍。

阴茎勃起障碍指的是阴茎无法维持勃起的

状态直到完成性交为止，从而使得成功造人的

过程更加困难。

更让人担忧的是，有一项人计10,000名年

轻和中年男性的研究显示在每10名肥胖男性当

中便有3名的精子数量偏低，还有5％到7％的

体内完全检测不到任何的精子。

和双方体重都正常的男女比起来，拥有正

常体质指数的妇女若有肥胖的配偶将需要更

长的时间才能够成功怀孕。此外，生育治疗在

那些男性配偶有肥胖问题的案例里的成功率也

比较低。

做出改变，成功造人虽然以上所术的数据和研究结果并不太乐观，

但还不至于到满盘皆输的地步。

通过调节饮食和运动来减肥在许多案例里

出现生育能力大大提升的成效。

经失调的问题。这两项因素大大的减低了怀孕

的机率。

如果您的月经流量异常的少或多，又或者发

现脸部和身体有毛发增生以及出现雄性秃发

的迹象，那您可能是患上了多囊卵巢综合症。

更严重的是，多囊卵巢综合症患者的卵巢

里可能会生长囊肿并且有较高的机率患上2型

糖尿病、心脏病、以及子宫内膜癌。



33

有关许如清医生，内分泌科主任许如清医生于20 0 0年毕业于新加坡国立大学。继20 07年获得内分泌科专科学历后，她曾在皇家阿德莱德医院当研究员对肥胖进行研究。她的临床及研究兴趣是体重管理和糖尿病。她之前是糖尿病中心主任，而目前的代谢综合症诊所是樟宜综合医院多学科体重管理服务的一部分。对于自己的体重管理她也不断努力，以到东海岸公园骑脚车来抵消巧克力和本地小贩美食对体重的影响。

许如清医生畅谈国人的肥胖问题

Q导致国人肥胖的首要因素是什么？

A: 综合性因素：太多高卡路里的美食以及太多无需劳力的消遣选择。换言之，太多进食的机会还有太少运动的机会。

Q有肥胖问题的国人人数正在增加吗？

A: 根据国民健康调查的结果显示，属于肥胖的新加坡人从2004年的5％上升到2010年的11％。由于人口也同时在增加，这意味着属于肥胖的绝对人数增加超过了两倍。

Q您是否会故意避免吃某些食品或饮料呢？

A: 我并没有刻意避免吃某种食物，但我肯定会有意识的减低份量和进食的频率。故意避开某种食品或饮料有时候反而会适得其反，因为当它们近在咫尺的时候，您便会吃或喝的更多。

Q在您接触过的病人里，为了生育而减肥的最极端体

重减轻是多少？A: 极端的体重减轻并不一定是最有效的，尤其是如果病人采用的是不健康的方式，如服食有害健康的减肥补充剂又或者是节食减肥。最好还是逐渐的减去体重并且把体重保持在良好的水平。

Q当您得知病人成功造人时，您有什么感想？

A: 他们会向我展示手机里屏幕保护程序的照片，都是他们的宝宝！仅仅如此就能够让我高兴一整天了。

以下是一个简单的两步骤减肥计划，让您

有一个轻松的开始：

1. 在每天的卡路里摄取量里减去500千卡

2. 每星期运动3到5日，每次半小时

综合这两个简单的步骤能够帮助您在3到6

个月内减去5％到10％的体重。

如果您不太能掌握从饮食中减去500千克

的实际做法，以下为您举例说明：一碗馄饨面

有约400千卡，而一个普通的Subway三明治

有约350千卡。

去掉一碗河粉面就会少摄取450千卡，

而跳过煎猪排配土豆泥就是少摄取500正

千卡。

另外一个做法是在您的每份餐食里减去¼

的份量。

仅仅是这样做就已经足够减低身体对胰岛

素的抵抗并且将和肥胖相关的荷尔蒙失衡问

题调回正常的状态。

慢慢起步：每星期3次的30分钟锻炼在刚

开始时可能会觉得非常困难。饭后找个朋友或

家人陪您去散散步，您会意外的发现时间过的

有多快。

简单起步：如果您不能马上从饮食里减去

500千卡，可尝试转吃全谷食品。以糙米来取

代白米又或者以全麦面包来取代白面包既有益

健康还能够延长饱足感。

在看电视的时候不要吃零食、不要不吃早

餐，这样您就不会在午餐时间吃得太多、同时

避免在晚餐时间大吃大喝或吃宵夜。

做了这么多，成功怀孕的机率究竟会增加多少？在通过了6个月的饮食和运动减肥计划并且成

功减去平均7公斤后，每10个肥胖妇女里就有

9个能够再次正常的排卵。

而在这些人数当中有80％成功怀孕。此

外，在每5个怀孕妇女当中有4个成功生下宝

宝。这和那些没有减肥的肥胖妇女的75％流

产率比起来有非常大的落差。

有生育能力问题的肥胖男性在3个月里减去

了20％的体重后出现了明显的精子数量增加

和质量的改善。

没错。只需要6个月的时间便能够把您

的生育问题扭转乾坤，让您重新踏上造人的

轨道！

当小便不正常的时候尿失禁困扰是许多男女不可忽视的现象


现代医疗先进，人们的寿命得以延长，

而我们都希望在增寿之后身体健

康，生活愉快。然而，人一过了40岁，

各种健康问题便会不期然地接踵而至。

其中一个令人尴尬的变化是尿流功能变

弱。尿流变化是一个渐变过程，初期偶尔出现

的排尿费力现象，或者在长途巴士上尿急难忍

的经验常被忽略，直到严重了才意识到原来是

生理失调。

医学上把不由自主地漏尿的现象统称为尿

失禁，又依患者的失控状况分为数种类型：

1. 压力性尿失禁

导因是患者骨盆底肌肉松弛无力，患者每

当大笑、咳嗽、打喷嚏或运动的时候，复压

随之增加，进而迫使尿液不由自主地泄漏

出来。

2. 急迫性尿失禁

常见的原因是患者的膀胱过动，致使他们

频频上厕所解尿，即便是喝了一口水也会

如此，有些人甚至还会尿床。

3. 溢流性尿失禁

这是因为膀胱出口受阻所导致的现象，受

阻原因包括前列腺或子宫肿大等。另外，患

者因中风或糖尿病等因素造成膀胱肌肉受

损也会导致排尿费力、尿后余沥和滴尿的

现象。

尿失禁并非罕见现象，男性或女性都会患上，如果您有此症，千万别默默忍受

35

特写 // 当小便不正常的时候

国际前列腺症状评分表（IPSS）

完全没有 5次中少过1次半数以下大约半数半数以上几乎每一次

排尿不尽过去一个月中您曾有多少次感觉尿后膀胱内仍有余尿？

0 1 2 3 4 5

尿频过去一个月中您曾有多少次尿后不及两个钟头便再想排尿？

0 1 2 3 4 5

间歇尿意过去一个月中您曾有多少次尿后还想再尿几次？

0 1 2 3 4 5

尿急过去一个月中您的忍尿难度有多大？

0 1 2 3 4 5

尿流慢弱过去一个月中您有多少次尿流变得慢弱？

0 1 2 3 4 5

排尿费力过去一个月中您有多少次排尿费力？

0 1 2 3 4 5

无 1次 2次 3次 4 次 5次及以上

夜尿过去一个月中您从就寝至天亮之前起来小便过多少次？

0 1 2 3 4 5

别默默忍受！

尿失禁并非罕见现象，男性或女性都会患上，

如果您有此症，千万别默默忍受。医治方法

有好多，医生将根据类型和的严重程度予以

治疗：

1. 骨盆底肌肉锻炼。骨盆底肌肉结实，如同

吊床一般在耻骨和脊柱之间展开，起到支

撑作用，确保膀胱固定到位。然而，骨盆

底肌会随着年龄增加而变得松弛和凹陷。

定期锻炼数周有利于强化该部肌肉。

2. 膀胱训练的用意是缓解尿流失常，使之恢

复到正常的排尿次数和尿量。一般上人们

每天排尿4至6次，夜尿一两次。年纪大的

人次数会多一些，而每一次的尿量至少有

300毫升。但是，这并非叫人忍尿直到膀

胱鼓胀。

3. 服用抗胆碱能药可抑制膀胱过动，若有需

要，医生将给患者开方配药。

4. 要是患上溢流性尿失禁，医生可动手术

将堵塞部分切除，也可间歇性或永久性地

良性前列腺增生症与前列腺癌风马牛不相及，却是导致男性尿失禁的常见病因，一般发生于50岁及以上的男性，但有些人早在45岁的时候就遭受其苦了

插一根塑料管或导管从膀胱引尿。如果

是间歇性插管，每3至7天必须检查一次，

一旦发现塑料管子脏了还是变色了，应及

时更换。

按照下列方法可减少尿失禁带来的不便：

1. 每2–3个钟头上厕所一次。

2. 吸烟会刺激膀胱，设法戒掉它。吸烟也会

引起阵咳，可能会导致压迫性尿失禁。

3. 将尿壶或便桶搁放在床边。

4. 穿用尿失禁内裤和纸尿片。

5. 使用外用的尿液收集设备（例如专供男性

使用的阴茎端鞘或尿滴收集器等）。


国际前列腺症状评分表（IPSS）

完全没有 5次中少过1次半数以下大约半数半数以上几乎每一次

排尿不尽过去一个月中您曾有多少次感觉尿后膀胱内仍有余尿？

0 1 2 3 4 5

尿频过去一个月中您曾有多少次尿后不及两个钟头便再想排尿？

0 1 2 3 4 5

间歇尿意过去一个月中您曾有多少次尿后还想再尿几次？

0 1 2 3 4 5

尿急过去一个月中您的忍尿难度有多大？

0 1 2 3 4 5

尿流慢弱过去一个月中您有多少次尿流变得慢弱？

0 1 2 3 4 5

排尿费力过去一个月中您有多少次排尿费力？

0 1 2 3 4 5

无 1次 2次 3次 4 次 5次及以上

夜尿过去一个月中您从就寝至天亮之前起来小便过多少次？

0 1 2 3 4 5

良性前列腺增生症（BPH）是指伴随着年龄增加而出现的前列腺增大（肿大）症状。前列腺处在膀胱与阴茎之间，膀胱里储存的尿液经前列腺中央的尿道通往阴茎而排出体外。所以，一旦前列腺肿大，尿道遭受挤压，尿流便会受阻。

良性前列腺增生症与前列腺癌风马牛不相及，却是导致男性尿失禁的常见病因，一般发生于50岁及以上的男性，但有些人早在45岁的时候就遭受其苦了。

国际前列腺症状总评分（指上述7题之总积分）：0–7分指轻度症状，8–19 分指中度症状，20–35分指严重症状

男士请注意！赶紧做良性前列腺增生症检测

良性前列腺增生症患者的尿流受阻，须费力排尿或长吸一口气才能把尿液排解掉。即便如此，患者的尿流也大不如前，仍然缓慢、细弱，乃至于喷尿时尿液不及小便池，只落在靠近双脚的地方，并且在尿后伴有排尿不尽的感觉，有时还有余沥。

如果您怀疑存有某些良性前列腺增生的症状，不妨参考下列国际前列腺症状评分表（IPSS）。要是计算之后积分在19 分以上，便算是症状显著，务必寻医就诊。

原文吴国杰医生，高级顾问，泌尿科

37

特写 // 当小便不正常的时候

精神健康 // 左右兼顾

39


原文曾慧儿医生，身心保健计划的

临床心理医生

“ 你看看他！简直就是是一个超

人爸爸！”，“哇！妳是一个超级

女性！”。像这样充满敬佩的话

我们曾经对家人、朋友、和同事说过了多少

次？他们怎么就能够把所有的事情都掌握的

那么好呢？相反的，我们自己又有多少次因为应

付工作、孩子、和年老的父母而感到压力过重和

体力透支？

在现代社会里有越来越多的男性和女性突破

了传统的性别角色。加入劳动人口的女性比例正

逐渐上升，与此同时越来越多男性承担起了照顾

老幼和料理家事的任务。结果是我们发现自己

必须扮演的角色增加了—我们是别人的父母、配

偶、员工、朋友、看护者、等等。有时候我们会不

禁想起：要权衡这么多角色是否会损害我们的身

心健康？

还是，能者多劳，劳者多福？

异于一般人所想，研究显示那些扮演多重角色

的男性和女性都有较好的身心健康。他们在生

左右兼顾

活中获得更高的满足感、拥有更高的自信度、

有更好的人际关系、以及有较低的焦虑和忧

郁感。

这可能是由于扮演多重角色让一个人感觉

生活更有意义、更有成就感，同时也拥有更多

机会去体会成功并且由于认识的人也多了，因

此有更广的人际网络。

此外，其中一个角色所带来的满足感有助

于抵消另一个角色所带来的失败感。有许多人

都认同在辛苦的工作一天后能够和家人聚在

一起是舒缓压力的其中一个最佳方式。但也有

些人觉得工作是一个能有效让自己暂且分散注

意力的方法，如逃离做为看护者所带来的压力

又或者是和朋友闹意见所产生的不良情绪。

然而，对于某些人来说，同时扮演多重角色

会带来额外的压力，而不是幸福。当各种角色

的种种要求让一个人招架不住时，压力便开始

来了。他可能会变得容易受刺激、无法集中精

神、感到沮丧、觉得喘不过气、焦虑、或有睡眠

问题。这从而影响了他扮演多重角色的能力。

同时扮演多重角色对精神健康有益

有信心的应付好多重角色那究竟是什么因素决定我们是否能从扮演多重

角色中获益呢？研究发现这些因素包括：我们

对于角色的满意度、家人和雇主的支持度、我

们的胜任能力、以及我们所使用的应对策略。

个人、家人、以及社会对于性别角色所持有

的价值观也必须考虑在内。例如，如果您相信

女性应该重视家庭并且只负责料理家事，而男

性应该专注于赚钱养家，那这些信念会让您对

自己或配偶产生内疚或怨恨感。

既然扮演多重角色已是现今社会的常见现

象，那我们要如何应付这些角色以及它们无可

避免所带来的压力呢？积极的采取应对措施来

保持好自己的精神状态能够帮助您从多重角色

当中获得乐趣。

切记：总的来说，扮演多重角色的本意是让

您变得更健康。如过您一直感到沮丧或者由于

自己无法做好平日的差事而感到有压力，那您

或许需要寻求帮助。

位于勿洛南东部社区保健中心的身心保

健计划便是一个能够给个人或团体提供促进

精神健康项目的服务。欲知更多详情，请游

览www.easternhealth.sg或咨询您的家庭

医生。

种方式助您有效应对多重角色

1列出优先次序。问问自己，什么事情对您而言最重

要？在您的生活中，那些方面是最重要的？那些事情需要马上解决而那些事情可以延后处理？人们在处事和做决策时若能根据事情的重要性便会觉得生活更有满足感。

2 列一张清单。根据事情的重要性，列出一张清

单。设立现实的目标和期望值。做好准备在过程中可能会出现突发事件，需要及时处理。为这些防不胜防的突发事件预留一些时间。这样，您便不会总是觉得自己没有时间完成要做的事。

3把事情划分好，不要一心多用。在同一个时候只专注

做一件事。在工作、家庭、和其他责任之间设立适当的分界线。

4接受。您必须接受各角色不时所带来的压力，并且意识到各角色之

间肯定会出现冲突。您也必须意识到我们不可能是永远能够把事情做的完美的完美人。

5寻求帮助。您无需独立把所有的事情完成。尽可能寻求帮助，例

如叫配偶或孩子帮您做些家务。找兄弟姐妹帮忙照顾年迈的父母。问问朋友能否帮您看护孩子一个晚上好让您和配偶有单独相处的时间。如果您对刚刚胜任的新角色感到陌生（如出为人父母或第一次做老人的看护者），可以去参加讲座或专题讨论会了解更多。

6锻炼专注力。让心境达到正念指的是有意识的把专注力投射

在某些东西上。每天预留10 分钟的时间，让自己处于一个舒服的姿势、合上眼睛、把注意力集中在呼吸上并且感受呼吸的感觉。每当注意力一分散便马上把它缓缓的又拉回到呼吸上。每天锻炼专注力可帮助您减少透不过气的感觉并且让您专注于现时刻。您可通过参加专题

讲座，如身心保健计划所举办的讲座，了解更多关于专注力的信息。

7自己的时间。预留一些时间给自己，做一些自己喜

欢做的事。这可能是运动、享受一次舒心的按摩、或从事一些嗜好如园艺或阅读。您会意外的发现即使只是短短5分钟的‘自己的时间’也足以让您调节心情。

8别胡思乱想。小心注意您消极的想法。尝试将这

些消极的念头转化成积极的想法。例如，尝试把困难看作是挑战。

9定期自我反思。每隔一段时间，自我查看现下的情

绪和压力程度状态。如果快要支持不住了便停下来休息一下。

10 找人谈谈。把您的问题和感受与家人、朋

友、又或者是专业的精神专家分享。

http://www.easternhealth.sg

41

CARING SEPTEMBER //OCTOBER 2014

这个春节，与家人共享一道既甜蜜又健康的吉祥菜

供5人份

材料• 日本黄瓜，切丝（80克）• 胡萝卜，切丝（80克）• 苹果，切丝（80克）• 白萝卜，切丝（80克）• 蜜瓜，切细丝（80克）• 芋头，切细丝（80克）• 松仁（30克）• 玉米片（30克）• 芝麻籽（30克）• 桔子（50克）• 柚子果肉（50克）• 五香粉（少许）• 胡椒粉（少许）• 橄榄油（1茶匙）• 酸柑（2个）• 三文鱼片（随意）

营养成分（每份）能量 210大卡碳水化合物 23.9克蛋白质 7.6克脂肪 10.7克纤维 3.7克胆固醇 10毫克钠 112毫克

吃出健康 // 百香鱼生

百香鱼生百香果调味酱• 百香果（2个）• 苏梅酱（1汤匙）• 酸柑汁（1汤匙• 蜂蜜（2茶匙）

做法1. 清洗切好的芋头丝。滤干后，将芋头丝放入烤箱，以160摄

氏度烤20分钟至香脆，要记住不时把它们翻转一下。2. 准备调味酱：将百香果肉、苏梅酱、酸柑汁、以及蜂蜜一起倒

入一个碗里，搅拌均匀后备用。3. 把酸柑汁挤出，淋在三文鱼片上，备用。4. 除了调味酱和香料以外，将之前准备好的所有鱼生配料，包括

桔子、柚子果肉、玉米片、以及芋头丝，摆放在一个圆盘上。5. 把三文鱼片摆放在鱼生配料上，淋上调味酱汁和橄榄油。6. 撒上五香粉、胡椒粉、芝麻籽、以及松仁。7. 最后捞起鱼生，说吉利话，即可享用。

41


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