The festive shopping season is upon us, with sales for Singles’ Day, Black Friday and Cyber Monday in full swing. Everyone loves a good deal – but how do you know you’re getting value for money? From comparing prices and making use of loyalty programmes, to buying in bulk and choosing quality over quantity, we share six tips for bagging a bargain and making smarter shopping decisions. 

1. Buy the best-quality items you can afford

Just because something is cheap, it doesn’t mean it’s a good buy. When you come across something you need or want that’s low-priced, check its quality first. Is it well-made? Can you see yourself using it for a long time? It’s also a good idea to read reviews of the product and to ask the retailer or manufacturer if the item comes with a warranty. 

Examples of poor-quality items include clothing that’s badly stitched and made from cheap materials that fade or shrink after a couple of washes; toys that break easily; electrical items that have a poor battery life or slow performance or that are unreliable; and furniture that’s badly designed or constructed. If you end up having to discard these products shortly after you’ve bought them, then you’re wasting your money. 

Where possible, go for top-quality products that are well-designed and crafted from good materials, says Ow Tai Zhi, the co-founder and chief investment officer for robo-advisory platform AutoWealth. 

“In some cases, quality items can be a smarter financial choice. Think of them as an investment. They may cost you a bit more, but they’re likely to last longer and be more reliable, so they’re money well-spent.”

2. Only buy what you need at the sales

Sales can be a good opportunity to save money, but Tai Zhi warns against filling your cart just because those items have been marked down. Instead, ask yourself whether you really need them. If you do, then go ahead and stock up on them. Smart buys may include toiletries and personal care items, household products and pantry staples – things that you use and buy regularly. 

“We often trick ourselves into thinking we’re saving money when we purchase products that are on sale, but if you don’t need those items then you’re just throwing your money away,” Tai Zhi adds. 

Get more tips on how to shop smarter at sales.

3. Delay big purchases

There are few things worse than splurging on a big-ticket item like a fridge, smart TV, computer, bed or sofa, only to regret your decision a few days later. 

When it comes to making such major purchases, Tai Zhi advises you to think carefully first and to resist the urge to get the item as quickly as possible.   

“You want to make sure you’re spending your money wisely, so ask yourself if the item is really worth it and perhaps look around for a better deal. You may end up deciding that you don’t need or want it, or you may come across a lower price elsewhere.”

4. Compare deals from different sellers or retailers

No matter how much an item costs, it pays to shop around, says Tai Zhi. If you’re on the hunt for a specific product, find out how much it costs across various retailers and sellers. You never know – it may be much cheaper elsewhere. 

Additionally, if you notice that the product you want is cheaper at a particular store, ask if you can get a refund on the difference from a competing store that’s selling the same item. That way, you’ll know you’re getting the best deal possible. 

5. Use cashback, reward and loyalty programmes

“Sign up for credit card reward programmes or cashback offers to maximise the value on the purchases you’d make anyway,” Tai Zhi says. 

He explains that there are typically two categories of rewards:

Cashback: This gives you back a percentage of your spending (typically 1% to 5%). Higher cashback credit cards usually come with strict conditions.

Mileage rewards: Earn miles whenever you spend and redeem them the next time you travel. This is a good option for people who travel overseas frequently.  

Many retailers also have loyalty programmes that award you points when you shop. Depending on the programme, points that you’ve earned can later be converted to shopping vouchers or discounts. This is ideal if you shop regularly at that particular retailer.   

If you’re a SAFRA member, you can also save extra money by taking advantage of the various promotions online at safra.sg/promotions. Get great deals at restaurants, hotels, gyms, spas, malls, sportswear retailers, tech retailers, and more.  

Learn how you can make using your credit card more rewarding for the whole family.

6. Buy more, save more

Cut your spending with “buy more, save more” deals. Sometimes, retailers offer discounts if you purchase more than one of the same or a similar item. The more you buy, the bigger the discount. This is especially useful if you use that particular product regularly and have a reason to purchase it in bulk. 

Group-buy or collective-buy deals are another way to get a great bargain, as they help reduce costs for the retailer or manufacturer. Group buying involves several people banding together to place bulk orders for certain products. Group-buy deals are often available for groceries, electronics, home appliances, and furniture. 

Here are more shopping hacks to maximise your savings.

Want more articles like this, and other lifestyle content right in your inbox? Download the new SAFRA mobile app and opt in for the eNSman Newsletter – you don’t need to be a SAFRA member to subscribe – and never miss another story!

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World Diabetes Day is a global awareness campaign focusing on diabetes; it is commemorated every year on 14 November. 

This is an important healthcare event because the number of diabetes cases – particularly Type 2 diabetes – keeps rising every year. 

Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. In Singapore, the condition affects about 10.5% of residents, with higher rates observed in Malays and Indians, says Dr Melvyn Wong, Family Physician and Consultant, Raffles Medical. 

“The prevalence has been increasing and is projected to affect over a million residents by 2050,” he adds. 

To understand the risk factors and find out how to prevent and manage diabetes, read on.  

1. Unhealthy lifestyle habits may raise your risk of Type 2 diabetes

Type 2 diabetes is a metabolic condition. Dr Wong says that it is often triggered by an unhealthy lifestyle – specifically a poor diet and a lack of physical activity – although genetics can increase one’s susceptibility. 

“Many people with Type 2 diabetes have a family history of the disease, but lifestyle factors remain a key influence in its development,” he adds. 

If you’re overweight or obese, you are also at a high risk of developing Type 2 diabetes. 

“Excess body fat, particularly around the abdomen, increases insulin resistance,” says Dr Wong. 

“This means that sugar cannot be efficiently absorbed by cells, thereby causing blood sugar levels to rise. Over time, this resistance can lead to Type 2 diabetes, which is why weight management is essential for prevention.”

2. Differences between Type 1 and Type 2 diabetes

Dr Wong explains the differences between Type 1 and Type 2 diabetes: 

“Type 1 diabetes is an autoimmune condition that usually starts in childhood, where the body produces little or no insulin. 

“Type 2 diabetes, which is much more common in Singapore, occurs when the body becomes resistant to insulin or produces insufficient amounts of insulin. Type 2 diabetes is strongly linked to lifestyle factors and accounts for the vast majority of diabetes cases in the country.”

3. Diabetes is not just about having high blood sugar

Instead, it’s part of a broader metabolic dysfunction, says Dr Wong. This can signal or accompany other conditions, such as obesity, high blood pressure, high cholesterol, fatty liver disease, and cardiovascular issues – all linked to an unhealthy lifestyle. 

“By improving your diet, increasing physical activity, and going for regular screenings, you can maintain your metabolic health and prevent a range of chronic conditions,” he points out.

4. Certain health complications are associated with Type 2 diabetes

If not well managed, Dr Wong warns that Type 2 diabetes can lead to serious complications. These include: 

• Cardiovascular disease: This increases your risk of heart attack and stroke
• Neuropathy: Nerve damage that can cause pain or loss of sensation, often in the feet
• Kidney disease: This can progress to kidney failure
• Eye damage: Retinopathy may lead to vision loss
• Foot issues: Poor blood circulation can cause ulcers and may require amputation of your foot or feet

5. You can prevent and manage the disease

Adopting healthy lifestyle habits is key. Dr Wong recommends: 

• Eating a healthy diet comprising whole grains, fruits, vegetables, lean proteins, and healthy fats
• Getting regular physical activity – approximately 150 minutes of moderate exercise per week
• Managing your weight, as being at a healthy weight reduces insulin resistance
• Undergoing regular screenings: Fasting blood glucose, HbA1c, and fasting insulin tests are able to catch early signs of diabetes
• If you’ve been diagnosed with diabetes, taking medication like metformin or insulin can help you manage your blood sugar levels. 

6. Get tested and screened to assess your diabetes risk

Dr Wong explains what’s involved: 

Blood sugar and insulin tests:

• Fasting blood glucose test: Taken after an eight-hour fast, this test measures baseline blood sugar levels. A fasting level of 100 to 125 mg/dL suggests prediabetes, and a level of 126 mg/dL or higher indicates diabetes. 
• Fasting insulin test: This test measures insulin levels after fasting and can provide insights into insulin resistance. Elevated fasting insulin can be an early sign of insulin resistance, which often precedes Type 2 diabetes.
• HbA1c test: This blood test provides an average of your blood sugar levels over the past two to three months. A level of 5.7 to 6.4 per cent suggests prediabetes, while 6.5 per cent or higher indicates diabetes.
• Oral glucose tolerance test (OGTT): This test measures your blood sugar before and two hours after consuming a glucose solution. Levels above 200 mg/dL after two hours confirm diabetes.

Additional health checks:

• Blood pressure and cholesterol monitoring: Since high blood pressure and elevated cholesterol can worsen your diabetes risk, regular checks are essential. 
• Self-monitoring at home (for those diagnosed): Using a glucose metre helps you track daily blood sugar levels and guides lifestyle or medication adjustments.

Annual screenings for complications:

• Eye exams: Diabetes can lead to eye issues like diabetic retinopathy, so annual eye screenings are vital.
• Kidney function test: This simple urine test checks for early signs of kidney damage.
• Foot health checks: Regular foot exams can help detect ulcers and infections, especially in those diagnosed with diabetes.

“If you are at risk of developing diabetes or have a family history of the disease, take action today,” Dr Wong urges. 

“Schedule a screening that includes fasting insulin and glucose tests to better understand your risk and take control of your health. Early intervention can prevent or manage diabetes effectively, and this simple step can significantly impact your long-term wellness.”

Note: Please consult your healthcare professional if you have concerns about diabetes.

SAFRA members enjoy member rates on health screenings at Raffles Medical clinics. For more details, click here. 

For the full list of healthcare benefits, go to safra.sg/promotions/healthcare-products-and-services.  

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Losing your hair at an especially young age can impact your self-esteem and self-confidence. It may leave you feeling ashamed or embarrassed and even cause anxiety and depression as you think about how it will affect your appearance and lifestyle. If you’ve always enjoyed a full head of hair, seeing plenty of stray hairs in your hairbrush, in your shower drain, or on your pillow upon waking up, or noticing the progressive thinning of your crown, can feel devastating.  

Instead of letting it get you down, take charge of your hair loss and hair thinning issues by learning what causes it and how to deal with it. 

First up: Losing a certain number of hairs every day is normal

It’s perfectly normal to shed as many as 50 to 150 strands of hair a day. The average person has between 100,000 and 150,000 hair follicles on their head, 90 per cent of which are producing hair at any given time. Each strand of hair grows for two to six years before resting for approximately three months. After this resting phase, the hair sheds and is replaced by new strands that grow from the same follicles. 

Hair loss, or alopecia, is not usually a big cause for concern, but it can be worrying when you start losing large amounts of hair (and particularly if you’re still in your 20s or 30s) or when new hair doesn’t grow back. Excessive hair loss is also known as balding. If you notice a loss of more than 100 hairs a day, then you may be experiencing balding. 

Male pattern hair loss is mainly driven by genetics

According to Dr Christopher Foo, Specialist in Dermatology and Consultant, Raffles Skin & Aesthetics, androgenetic alopecia, commonly known as male pattern hair loss, is the most common cause of baldness in men. 

“This condition is due to genetics and is characterised by a distinct pattern, involving a receding hairline and hair loss at the crown,” he explains. 

“Most men experience the onset for this condition between the ages of 30 and 40, however, it may occur sooner for other men.”

Hair loss may be due to other factors besides genetics

Dr Foo says that there are non-genetic causes that may result in a condition known as telogen effluvium – where an increased shedding of hair occurs over a period of time. 

Some common causes include medical conditions, such as thyroid disorders or autoimmune diseases (like alopecia areata, where your immune cells attack and damage your hair follicles, resulting in a patchy loss of hair); scalp infections, such as a fungal infection or scalp inflammatory disorders; stress; obsessive pulling of hair (known as trichotillomania); the use of heat styling tools and chemical treatments; and a deficiency of nutrients like iron, protein, biotin, omega-3 fatty acids, zinc, and certain vitamins. 

Adopt healthier lifestyle habits to minimise hair loss

While there may not be much you can do to prevent hair loss caused by genetics, you can certainly keep your scalp and hair healthy by adopting better lifestyle habits. 

These include exercising regularly to improve blood circulation to your scalp, and eating a balanced diet containing adequate protein and all the essential vitamins and minerals to ensure the health of your hair. 

Additionally, it’s important to be gentle when it comes to haircare practices and hair treatments. Avoid the excessive use of heat styling tools and harsh chemical treatments; wash, condition and style your hair using gentle products; and shampoo your hair often to keep your scalp healthy. 

You should also work on managing stress and aim to get sufficient quality sleep every night. 

If you spend a lot of time outdoors in the sun, wear a cap to prevent burning your scalp, which can potentially damage your hair follicles. 

Aside from taking care of your hair, put your best face forward with these skincare tips.

Not all hair loss treatments produce good results

Don’t be tempted to try every product claiming to prevent hair loss and give you back your crowning glory. Unfortunately, Dr Foo says that most of them are ineffective. 

“However, products containing minoxidil may be effective, as it is a proven medication to help retard hair loss due to androgenetic alopecia,” he notes. 

“It may even promote the thickening of hair in some individuals.”

How to tell if you should see a doctor

If your hair loss is so excessive that it’s starting to concern or scare you, if you’ve recently started taking certain medications and notice that you’re losing more hair than usual, or if your scalp is inflamed, irritated, itchy or scaling and hair loss in those areas appears to be patchy, then it might be a good idea to consult a doctor. 

You may also wish to seek medical help if your hair loss has started affecting you emotionally – for instance, it’s causing you immense stress and you feel anxious or depressed about it.  

Yes, it may be distressing having to confront hair loss while you’re in your 30s or 40s, but remind yourself that there are ways to deal with it. Besides seeking support or treatment from a medical professional or a trichologist (someone who specialises in treating hair and scalp problems), share your feelings with your loved ones to ease your emotional stress. More importantly, focus on what you can control, such as your overall health and other aspects of your physical appearance.

SAFRA members enjoy member rates on health screenings at Raffles Medical clinics. For more details, click here. 

For the full list of healthcare benefits, go to safra.sg/promotions/healthcare-products-and-services.  

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Every year, October is dedicated to Breast Cancer Awareness, but most of us are so used to breast cancer being labelled a “woman’s disease” that we hardly consider that men may be diagnosed with it, too.

However, it is precisely because male breast cancer (MBC) is rare that most men do not give it a second thought and may even ignore certain risk factors and symptoms. 

“Rare” doesn’t mean it still can’t happen to you, which is why it’s good to inform yourself about the disease, including how to look after yourself after you’ve been diagnosed. 

1. Male breast cancer is rare, but that’s no reason to ignore it

“MBC is rare, making up less than one per cent of all breast cancers, but it’s crucial for men to be aware of it,” says Dr Melvyn Wong, Family Physician and Consultant, Raffles Medical. 

“A study called The Male Breast Cancer: A Singapore Perspective 2022 revealed that most men (with breast cancer) present with advanced-stage disease, often due to a lack of awareness (of MBC) and the absence of regular screening programmes. 

“Delayed diagnosis leads to worse outcomes, which is why early detection is key. If men are more aware of the possibility (of MBC), they are more likely to recognise the symptoms early, leading to a better prognosis. In Singapore, most men are diagnosed at around 63 years old, a later age compared to women.”

2. Male and female breast cancers share some risk factors

Genetic factors, particularly BRCA1 and BRCA2 mutations are significant contributors, says Dr Wong. Other risk factors include advancing age, family history, high oestrogen levels (due to conditions like liver disease), and certain lifestyle factors such as obesity and alcohol consumption. 

“The incidence of male breast cancer has risen in Singapore, possibly due to increased health awareness and rising lifestyle-related risks, such as obesity,” Dr Wong adds. 

Look out for these other health issues that concern men of various ages, from your 20s to your 60s.

3. Don’t ignore or dismiss these breast cancer symptoms

Dr Wong says that men should watch out for symptoms, such as lumps in their breasts, which are most often painless, and nipple retraction, discharge or swelling. Other common symptoms include nipple involvement and axillary lymph node swelling. 

Dr Wong says that although there are no routine breast cancer screenings for men like for women, men with a family history of, or a genetic predisposition to, the disease should be vigilant and seek medical attention when they notice symptoms.

4. Breast cancer treatments for men are similar to those for women

“Treatment protocols for men (with breast cancer) largely follow those used for women (with the disease),” says Dr Wong. 

“The majority of male breast cancer patients in Singapore will undergo a mastectomy, with fewer undergoing breast-conserving surgery. Similarly to treatments for women, hormonal therapy (such as tamoxifen), chemotherapy, and radiation therapy are commonly used.”

5. After a diagnosis, it’s important to take extra care of yourself

Men diagnosed with breast cancer should adopt holistic lifestyle changes to support their recovery and overall health, Dr Wong states. This includes following a balanced diet, exercising regularly, managing stress, and avoiding alcohol and smoking. 

According to the Singapore Cancer Society, good nutrition during cancer treatment can help you feel better and build your strength, maintain a healthy weight, improve your tolerance of treatment-related side effects, lower your risk of infection, and heal and recover faster. 

As a guide to what to eat, the Health Promotion Board recommends My Healthy Plate, which promotes the consumption of more vegetables, fruits, and wholegrain foods like brown rice and wholemeal bread, and some fish, lean meat, bean products like tofu, and dairy products. It also encourages the use of healthier oils like canola, soy, sunflower and peanut, and water for hydration. 

When it comes to exercise, The Singapore Physical Activity Guidelines recommends that a healthy adult engage in at least 150 to 300 minutes of moderate-intensity aerobic activity a week.

6. Be aware of the mental health effects and stigmas surrounding male breast cancer

As breast cancer is mostly seen as a “woman’s disease”, there tends to be some stigma attached to a man having it. This can impact his physical and mental wellbeing, says Dr Wong. 

“The stigma associated with MBC can lead to emotional distress, feelings of isolation, and a reluctance to seek help. 

“The Male Breast Cancer: A Singapore Perspective study noted that men may delay seeking treatment due to embarrassment. This delay can exacerbate the disease and its psychological effects. It is important for men to have access to counselling and support groups, as mental health care is a crucial part of the recovery process. 

“The stigma surrounding breast cancer as a ‘woman’s disease’ can be particularly damaging, and overcoming this social barrier is key to better outcomes.”

Find out more about other common men’s health issues you should look out for.

Note: Please consult your healthcare professional if you have concerns about breast cancer.

SAFRA members enjoy member rates on health screenings at Raffles Medical clinics. For more details, click here. 

Want more articles like this, and other lifestyle content right in your inbox? Download the new SAFRA mobile app and opt in for the eNSman Newsletter – you don’t need to be a SAFRA member to subscribe – and never miss another story!

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Cardiovascular disease is the leading cause of death globally. According to the World Health Organization, the disease takes an estimated 17.9 million lives each year; of these deaths, 85% were due to heart attack or stroke. 

In Singapore, 23 people die from cardiovascular disease (heart attack and stroke) every day. Last year, 30.9% of deaths – or one out of three deaths – could be attributed to heart diseases or stroke. 

Cardiovascular disease killed more men than women in 2023 – 14,703 compared to 12,182. 

There’s no better time than World Heart Day on 29 September to learn more about this top killer, from the factors that cause or contribute to it, to signs you may have heart disease and ways to minimise your risk of developing it. 

Here’s what you should know.

1. Cardiovascular disease encompasses various conditions

Cardiovascular disease is a collective term for diseases of the heart and blood vessels. The most common types include coronary artery disease, high blood pressure (hypertension), cardiac arrest, congestive heart failure, arrhythmia (irregular heartbeat), stroke, congenital heart disease, and peripheral artery disease. 

If you are 35 years old and under, you can get screened for risk factors of heart disease, says Associate Professor Phillip Wong, Specialist in Cardiology and Consultant, Raffles Heart Centre. These risk factors include hypertension, diabetes, and high cholesterol. 

In people aged 55 and above, Assoc Prof Wong says that there is an increasing trend of cardiac arrhythmias, the most common of which is atrial fibrillation. 

“In men aged 40 and older, and in women of post-menopausal age, the most common heart disease is coronary artery disease (CAD),” he adds. 

2. Heart disease may show up in different ways

Heart disease may present with these symptoms, says Assoc Prof Wong:

• The most common symptom is chest pain. Chest pain is typically exertional in nature – this means that its effect is worse when walking faster or up the stairs.
• The second most common symptom is heart palpitations, which may be a sign of cardiac arrhythmia such as atrial fibrillation.
• Another common symptom is your smart watch detecting some form of cardiac arrhythmia like atrial fibrillation.

3. Signs your chest pain is a heart attack

Chest pain is the main symptom of a heart attack. Assoc Prof Wong describes this symptom in greater detail: 

• It occurs suddenly, even if you’re at rest. It can occur during your sleep as well.
• It’s described as “compressive” or “squeezing” in nature. 
• It occurs in the centre of the chest, not in the left or right side. 
• The pain may be associated with cold sweats.
• The pain can radiate up to the jaw (very common) or to the back, and down the insides of the arms. 
• It cannot be relieved with gastric medication or other pain killers. 

If you experience these symptoms, Assoc Prof Wong says to call an ambulance or go to your nearest hospital emergency department immediately. 

4. You’re never too young to start looking after your heart

Many of us associate heart disease with middle age or old age, and as such, may only start paying attention to our heart health when we’re in our 50s or 60s. 

But did you know that younger men are about three times more at risk of developing CAD than their female counterparts of pre-menopausal age? Women have a particular advantage over men because female hormones have a protective effect on their heart. 

After menopause, however, women’s risk catches up with that of men, and if they do develop CAD, it tends to have poorer outcomes compared to men, Assoc Prof Wong says. 

So, don’t wait until you’re middle-aged to start taking care of your heart. Even if you’re in your 20s or 30s, you should make it a point to adopt heart-healthy lifestyle habits and get regular health screenings. 

5. You can lower your risk of cardiovascular disease

Men should screen for risk factors such as hypertension, high cholesterol, and diabetes from the age of 30, says Assoc Prof Wong. 

If you smoke, he advises you to stop smoking, as this is a risk factor that is strongly associated with CAD.

You should also adopt healthier lifestyle habits, such as: 

Eating a healthier diet. Your diet should be: 

• High in fibre (50% of each meal)
• Low glycaemic index (GI), meaning that it should not raise your blood sugar levels quickly. Low-GI foods include oats and other whole grains like quinoa and brown rice, legumes and beans, starchy vegetables like corn and sweet potatoes, and most fruits
• Low in red meats like pork, beef, and lamb
• Low in processed foods, such as convenience meals, fast foods and canned foods

It’s also important to lower your salt (sodium) intake. Assoc Prof Wong says that only 2g of salt is required per day, however Singaporeans generally consume twice this amount. He recommends avoiding soups and gravies that are high in salt and easily absorbed into your system.  

Additionally, make sure you maintain a healthy body weight, because obesity is a big risk factor for developing heart disease. Assoc Prof Wong says that a Body Mass Index (BMI) of 23 or less is ideal.  

“Finally, live an active lifestyle, taking at least 6,000 steps per day, or even 10,000 steps, if possible, which is equivalent to between 5km and 6km,” he continues. 

 Learn how to spot hidden sodium in food and reduce your intake.

6. Take care of your mental health

Assoc Prof Wong says that while stress and depression are not causes of heart disease, they can lead to the poor management of risk factors and an unhealthy lifestyle. For instance, if you’re depressed, you may be more likely to seek comfort in foods that are high in fat, sugar and sodium, all of which may contribute to your risk of obesity and hypertension, which are major risk factors for heart disease. Likewise, if you’re stressed, you may have trouble sleeping, and poor sleep is also associated with a higher risk of heart disease.  

Stressful situations can also trigger heart attacks, Assoc Prof Wong adds.

7. Get sufficient quality sleep every night

“An important factor for good heart health is good rest and hence adequate sleep, paired with an active lifestyle,” says Assoc Prof Wong. 

“Poor sleep can lead to poor preventive habits for heart disease and a sedentary lifestyle. 

“Another issue for poor sleep, which includes feeling tired and sleepy the following day, is a condition called OSA (obstructive sleep apnoea). This condition is common in Singapore and is associated with a poor control of hypertension and other risk factors.” 

Fortunately, OSA can be treated. Assoc Prof Wong says that if you have symptoms of poor sleep, such as waking up in the middle of the night with breathlessness or loud snoring, you should consult your doctor to get tested for OSA. 

Read on for more tips on how to sleep soundly and get a better night’s rest.

Note: Please consult your GP or physician on managing your cardiovascular health.

SAFRA members enjoy member rates on health screenings at Raffles Medical clinics. For more details, click here. 

For the full list of healthcare benefits, go to safra.sg/promotions/healthcare-products-and-services.  

Want more articles like this, and other lifestyle content right in your inbox? Download the new SAFRA mobile app and opt in for the eNSman Newsletter – you don’t need to be a SAFRA member to subscribe – and never miss another story!

The post 7 Things To Know About Keeping Your Heart Healthy appeared first on eNSMAN.

Our personal health and financial health are more connected to each other than you may think. We’ve all heard the saying that “health is wealth”, and this is, quite literally, true. People who are physically and mentally healthy tend to do better at work and have a higher earning power. When you’re healthy, you also avoid having to pay costly medical bills and hospital expenses. 

It therefore pays to invest in your health. While you don’t have to be wealthy in order to be healthy, it’s worth spending money on things that will help you develop healthier habits, nourish your body and mind, help you maintain your strength and fitness, and make it easier to get the care you need in case of emergencies.

1. Eat good-quality whole foods

The healthier your diet, the more energy you’ll have and the lower your risk of developing chronic illnesses such as cardiovascular disease, diabetes and certain cancers. Being properly nourished also means being able to think more clearly at work and get more done.

Tiffany Wee, a naturopath and functional medicine practitioner from Mind Body Shine says that a nutritious diet should consist of the following: Fruits and vegetables, which are high in vitamins, minerals and fibre; protein, in the form of lean meat, poultry and beans for muscle repair and growth; whole grains like brown rice and oats, which are packed with fibre; and healthy fats, found in oily fish, olive oil, avocado, nuts and seeds. 

Make sure your diet is made up mostly of these whole foods. They may cost a little more than processed or refined foods, but they’re more nutrient-dense, especially when prepared in wholesome ways (for instance, steaming or sauteing as opposed to deep-frying).

Organic produce is also slightly more expensive than conventionally grown produce, but they’re worth the money if you can afford it as they’re grown without synthetic pesticides and fertilisers and are thus better for your health, Tiffany adds.  

2. Supplement your diet to prevent deficiencies

Men aged in their 20s to 40s – especially those who are constantly on-the-go and have dietary gaps – may want to consider taking vitamin and mineral supplements to help prevent nutritional deficiencies. 

Here’s what Tiffany recommends: 

• Vitamin D: Living on the equator means that most of us have sufficient sun exposure (which triggers vitamin C production in the body), however, many people still may not get enough vitamin D, especially if they have indoor lifestyles or wear sunscreen regularly. Supplementing with vitamin D can support bone health, immune function and overall wellbeing.
• Vitamin B12: It’s not uncommon for vegetarians and vegans to be deficient in vitamin B12. This vitamin is primarily found in animal products and is essential for nerve function, red blood cell production and energy metabolism.
• Omega-3 fatty acids: While oily fish like salmon is part of the Singaporean diet, omega-3 supplementation can be beneficial for heart health, brain function and reducing inflammation, especially if fish consumption is inconsistent.
• Zinc: Zinc supports immune function, wound healing and protein synthesis. It’s also important for maintaining a sense of taste and smell. Adequate zinc intake can sometimes be challenging, especially for vegetarians and vegans.
• Magnesium: Magnesium is involved in numerous biochemical reactions in the body, including muscle and nerve function, energy production and bone health. It may be beneficial to supplement if your dietary intake is inadequate, which is sometimes the case despite Singapore’s diverse food options.
• Probiotics: Supporting gut health with probiotics can be useful, especially if you have digestive issues or are prone to stress. Probiotics help maintain a healthy balance of gut bacteria, which is important for immune function and overall wellbeing.

“When choosing supplements, it’s crucial to consider your individual dietary habits, health status and specific needs,” Tiffany adds. 

“Speak to your healthcare provider to determine if you have deficiencies or if supplements are necessary. They can provide personalised recommendations based on your lifestyle and health goals.”

Find out more about the types of supplements, what they do for you and if you need to take them.

3. Choose a good mattress for the best night’s sleep

“Getting quality sleep every night is essential to maintaining overall health and optimising your physical, mental, and emotional wellbeing,” says Tiffany. 

Creating a conducive sleep environment starts with investing in a well-made and supportive mattress. 

Here’s what to look for, Tiffany points out. 

• Support: The mattress should provide adequate support, especially for your spine. It should keep your spine aligned in a neutral position, whether you sleep on your back, side or stomach.
• Comfort: Choose a mattress that feels comfortable to you. This is subjective and varies based on personal preference (for example, firmness level).
• Materials: Select high-quality materials that are durable and provide good ventilation to regulate temperature during sleep. Common materials include memory foam, latex and innerspring coils.
• Motion isolation: If you sleep with a partner, consider a mattress that minimises motion transfer. This prevents disturbances when one person moves during the night.

4. Protect yourself with health insurance

You may not think you need health insurance, especially when you’re young, but unexpected medical conditions can occur and affect us at any age, says Susan Ong, General Manager, Corporate Business, Income Insurance.

“Having an adequate insurance portfolio can help provide financial support during medical emergencies, critical illnesses or other unfortunate circumstances — which can result in large, and often unexpected, expenses,” she explains. 

Having insurance protection means not having to dip into your savings for health emergencies. This gives you peace of mind, allowing you to focus on treatment and recovery. Furthermore, if you are unable to earn an income during recovery or are left permanently disabled after an illness or accident, having an insurance plan in place can help alleviate financial burdens.

The best time to purchase health insurance is when you’re young and healthy and typically have fewer health issues than older adults, which would allow you to enjoy the maximum coverage. 

“If you only get insurance after developing a health condition, you may have to pay higher premiums or risk getting your medical condition excluded altogether,” Susan adds. 

“Purchasing health insurance as early as possible also means you can protect yourself from the rising costs of medical expenses.”

There are several types of insurance policy categories that apply to our health and well-being. These include health insurance, life insurance, critical illness insurance, and personal accident insurance. It’s important to explore each category when deciding which to purchase. It may also help to speak to a financial advisor to figure out how to get started and how to fit insurance into your monthly budget.

With SAFRA Essential Term & SAFRA Living Care, you can enjoy insurance coverage for you and your beloved ones at affordable premiums from just $1 per month. Find out more at safra.sg/insurance

5. Join a gym or hire a personal trainer

The Health Promotion Board recommends that adults engage in 150 to 300 minutes of moderate-intensity aerobic activity per week, and to strengthen our muscles, bones and joints through different activities, at moderate or vigorous intensity, at least two days a week. 

Signing up for a gym membership or working with a personal trainer can help you stick to these guidelines and achieve any other health and fitness goals you may have. 

Joining a gym also gives you access to a range of activities and equipment, from weightlifting and swimming pools to group fitness classes, allowing you to work various parts of your body and hit different fitness targets, as well as switch up your routine so you won’t feel bored. 

SAFRA’s EnergyOne Gym is currently offering a SAF Day Special Deals promotion until 31 July 2024 that rewards new sign ups with an additional 15% off Gym Membership. For more information, click here.

6. Download health apps

There are many types of mobile health and medical apps out there. Reminder apps, for example, prompt you to take your medication and may help you follow your doctor’s advice after treatment, while diet apps can assist you in meeting your healthy eating goals by tracking what you eat. There are also apps that can help you with your mental health (like mood tracking and meditation aps), manage your medical records, and monitor your sleep. 

Health apps, especially evidence-based ones, are worth the money, as they can help you improve healthy behaviours and make better health decisions. To decide which ones you need, think about those aspects of your health that need improvement (for example, do you have trouble falling asleep or sticking to a diet?), and select the best apps that you think will make a positive difference.   

Check out our picks of the best wellness and self-care apps and gadgets, from massage chairs to mood lighting.

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