When you’re cramming for your exams, it’s easy to skip meals or just grab whatever is convenient (and not necessarily healthy). But not eating enough, or eating too much of the wrong foods, can make you feel sluggish and affect your ability to stay focused and alert. 

Whether you’re the one taking exams, or preparing your child to take exams, maintain mental stamina, energy and concentration by eating three nutritious, balanced meals every day, and stay hydrated by drinking plenty of water. Getting quality sleep, exercising for 30 minutes a day and managing stress are also key to healthy brain function. 

Here are six nourishing foods to include in your daily meals.  

1. Fatty fish

Fish, especially fatty varieties like salmon, sardines, mackerel and tuna, has been described as “brain food”. The reason: It’s loaded with omega-3 fatty acids, a nutrient that’s associated with improved focus and memory. You should aim to eat about two servings of fatty fish a week. 

The best way to enjoy fatty fish is steamed or grilled, and lightly seasoned with salt and pepper. Serve it with a whole grain like brown rice, and steamed vegetables or salad. 

You can pick up fresh fish at Kuhlbarra – their Norwegian salmon and trout (another fatty fish) are available as fillets, individual portions and slices. They also sell fresh sashimi and salmon patties. 

SAFRA members and 11B holders get 10% off at Kuhlbarra with a minimum spend of $120, using the promo code KUHLSAFRA. For more details, visit safra.sg/promotions/Kuhlbarra

Want more fishy options? Grab a takeaway meal at Fish & Co, which serves a variety of delicious fish and seafood dishes. 

SAFRA members and 11B holders enjoy 20% off the subtotal on their Fish & Co bill (a la carte menu items only). Find out more at safra.sg/promotions/20-off-subtotal-bill. 

If you’re vegetarian, incorporate walnuts and ground flaxseed into your meals (sprinkled over your morning cereal or salads, for example). These are also excellent sources of omega-3 fatty acids.

2. Wholegrain foods

Your body runs on glucose, which comes from carbohydrates. In order to maintain steady blood glucose levels – which will keep your brain well-fuelled and prevent energy slumps – make sure that every meal you consume contains healthy, unrefined carbohydrates like whole grains – think wholemeal bread, brown rice and pasta, oats, soba noodles, and brown rice vermicelli. 

Whole grains contain fibre and are a healthier source of energy than refined carbohydrates like cake, cookies, sugary drinks and candy. 

Start your day with wholemeal toast or oat porridge with some avocado and fruit on the side; for lunch, try soba noodles with miso soup, veggies and a piece of salmon; for dinner, tuck into spaghetti bolognaise made with wholemeal pasta. 

3. Dark green vegetables

Dark green leafy veggies like bok choy, choy sum, kai lan, kale, spinach and broccoli are non-haem sources of iron (iron that is found in eggs and plant-based sources such as vegetables and cereals). Iron is a component of red blood cells which transport oxygen to the brain. Someone who’s deficient in this mineral may feel tired and weak and unable to focus, despite having gotten sufficient rest. 

Other good non-haem sources of iron include dried fruits, eggs, iron-fortified breakfast cereals and nuts. Some sources include lean red meat, fish and chicken. 

If you’re considering taking iron supplements, get advice from your doctor first. 

Learn more about superfoods like berries, dark leafy greens and nuts here.

4. Nuts and seeds

Nuts and seeds are a concentrated source of energy, so a small amount goes a long way. These are packed with protein and essential fatty acids, and are high in vitamin E, B group vitamins, iron and zinc – all important nutrients for brain function. 

The best way to get the most nutritional benefit from nuts and seeds is to enjoy them plain, either raw or lightly roasted. Avoid adding salt, sugar, oil or butter to them. If you want extra flavour, add herbs or spices. 

5. Colourful fruits and vegetables

Free radicals are unstable oxygen molecules. Left unchecked, they can cause oxidative stress in the body and contribute to premature ageing and chronic disease. Everyone produces free radicals naturally; we’re also exposed to them in the environment, such as through pollution, sunlight and cigarette smoke. 

Antioxidants protect our body and brain from oxidative stress caused by free radicals. Colourful fruits and vegetables are high in antioxidants. The darker and more intense their colour, the higher their antioxidant content. Blueberries, strawberries and red and purple grapes are especially high in antioxidants. 

Try to consume your fruits and veggies raw. If you have to cook your veggies, steam them for just a few minutes or roast them using gentle heat. Avoid boiling them as this may leech their nutrients. 

Read more about foods that may boost your brain power here.

6. Coffee

Coffee is loaded with caffeine, a stimulant that is known to help boost concentration and keep us alert. Besides coffee, caffeine is found in some soft drinks and energy drinks.  

If consumed in excess, coffee and other caffeinated drinks can interfere with our sleep quality, increase our heart rate and cause us to become jittery. Limit your coffee intake to one or two cups a day, and avoid drinking it after 3pm to minimise your risk of insomnia. Do note that coffee may not be suitable for younger children as they may be more sensitive to the effects of caffeine.

Grab a traditional coffee at Heavenly Wang, which has outlets at SAFRA Mount Faber and SAFRA Punggol. SAFRA members enjoy 10% off a la carte purchase with cash or payWave, and 5% more bonus value when they top up their WANG Loyalty Card. Find out more at safra.sg/amenities-offerings/heavenly-wang

References: www.healthxchange.sg/food-nutrition/food-tips/brain-foods-study-well-stay-alert-when-studying, www.healthxchange.sg/children/food-nutrition/top-ten-foods-childs-brain-development

Note: Please consult your GP or physician before starting on a new diet plan.

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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We’re living longer, but that doesn’t necessarily mean we’re aging healthily. Many people develop debilitating illnesses as they get older and find themselves at an increased risk of loneliness and isolation. These can all affect our independence and overall wellbeing and impact our quality of life in our later years. 

Living in Singapore, we are privileged to have access to quality healthcare and medical facilities, nutritious food, and plenty of outdoor and recreational spaces in which to exercise and relax. But if we want to prolong our wellbeing and maintain our abilities in old age, we should also take our health into our own hands, by making wholesome lifestyle choices, abandoning damaging health habits, and going for regular health screenings. 

World Health Day on 7 April is the perfect time to reassess your health and lifestyle habits in order to stay well and happy as you age. Here’s how:

1. Embrace healthy lifestyle habits

Make it a point to incorporate as many healthy habits as possible into your day and notice their benefits adding up over time.

First, remember to include more servings of fruit, vegetables and whole grains in your meals, and reduce your intake of sodium and saturated fat. You should also avoid processed, convenient and junk foods. 

Fruits, vegetables and whole grains are high in fibre, which is important for heart and digestive health. They also contain vitamins, minerals and antioxidants, which help fight infection, minimise our risk of disease and keep our body functioning normally. 

Don’t forget regular physical activity – adults are advised to exercise for at least 30 minutes a day, five days a week, or 150 minutes every week. If you can’t make it to the gym, take the stairs, do housework or walk to your destination – these all count as exercise, too. 

The benefits of exercise are numerous: It is effective for weight loss, helps relieve stress, helps you sleep better at night, reduces your risk of high blood pressure, and lowers your chance of getting diseases that typically affect older people.

Weight-bearing or strength-training exercise is also important for strong bones and to prevent muscle loss as we age.  

2. Manage your weight

Obesity is a significant public health issue in Singapore, affecting about 10% of adults.

Obesity is a major risk factor for chronic diseases like diabetes, high blood pressure, obstructive sleep apnoea and osteoarthritis. 

It can also affect your quality of life when you’re older. In 2019, researchers at Duke-NUS found that Singaporeans aged 60 and older who had a higher BMI (Body Mass Index) might have the same number of remaining years of life compared to people with a lower BMI, but spend fewer of those years in good health. The results of the study were published in the International Journal of Obesity. 

Maintaining a healthy BMI is therefore important. BMI is an approximate measure of your body fat and is calculated by dividing your weight in kilograms by your height in metres squared. If your BMI is between 18.5 and 22.9, you have a healthy BMI. 

3. Prioritise your mental health

Stress, anxiety, grief and depression affect many of us and can impact our relationships, job, family life and social life. If left unchecked, they can develop into serious mental health issues and may even lower our life expectancy by 10 to 15 years.

Stay mentally healthy by eating a nutritious diet, especially one rich in omega-3 fatty acids; getting eight hours of quality sleep every night; staying active; interacting with others regularly; lending a helping hand; learning to manage stress and focusing on the positive; and laughing often.

Read more about the most common mental health issues that affect men and get tips for protecting your emotional wellbeing.

4. Ditch health-damaging habits

Smoking and excessive alcohol consumption have been likened to certain cancers as well as other serious conditions like cardiovascular disease. 

If you currently smoke and/or drink alcohol in excess, now’s a good time to quit smoking and limit your alcohol intake (or stop completely). Quitting often comes with withdrawal symptoms and side effects, so it’s important to be aware of how you’re feeling along the way and to work with a healthcare professional if you don’t seem to be making progress. 

Fortunately, it’s never too late to stop, and your body will reap the benefits of quitting smoking and drinking almost immediately. 

5. Get health screenings, even if you have no symptoms

Preventative screenings can help assess your risk for disease and identify any early signs of health issues, such as heart disease, diabetes and cancer. Finding problems early can increase your chances of getting more effective treatment and possibly prevent those problems from getting worse. 

“The early detection and treatment of certain conditions not only improves your overall health; it can also have an impact on your family life, social relationships, and job,” adds Dr Chong Kiang, a general practitioner at Raffles Medical. 

“For instance, if you have a family history of diabetes, and a routine health screening detected an impaired glucose tolerance, you could prevent the disease from progressing, thereby avoiding the long-term effects that the disease has on the heart, kidneys and nervous system. 

“Knowing that you have diabetes may also help you structure your workday better, as you may need to take extra breaks for meals and insulin injections, and so on.”  

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

6. Men should screen for these conditions

According to Dr Chong, men are more likely than women to suffer from metabolic conditions and should therefore not neglect to be screened for those conditions, namely diabetes, high blood pressure, high cholesterol, and cardiovascular conditions like coronary arterial disease. 

“The Healthier SG ‘Screen for Life’ programmes make it easier for the public to access medical providers who offer these screenings,” he notes.

Men should also get screened for prostate cancer, which is male-specific, and colorectal cancer, since they are at a higher risk of developing this cancer compared to women. 

Current screening guidelines for colorectal cancer are generally targeted at people in their 50s, however the disease is starting to show up in younger patients.

Whatever your age, the early detection and treatment of colorectal cancer can improve treatment and survival outcomes, adds Dr Precelia Lam, a general practitioner at Raffles Medical.

“More often than not, colorectal cancer presents silently. In younger patients who are symptomatic, diarrhoea, rectal bleeding, abdominal pain, and iron deficiency anaemia are commonly reported. These symptoms when present warrant further discussion with your doctor.”

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. 

Note: Please consult your GP or physician before embarking on any treatment plan.

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 Learn These 6 Healthy Habits To Help You Age Well appeared first on eNSMAN.

On 20 March, the world celebrates International Happiness Day. More than just a date on the calendar, this annual celebration aims to help people realise the importance of happiness in their lives. When we feel good on the inside, we are likely to be more compassionate, accepting and emotionally resilient. We also tend to enjoy better relationships (because everyone loves being around happy people) and engage in healthier behaviours (positive-minded people usually take better care of themselves and exercise more, for instance). Furthermore, when we’re happier, we’re better able to manage stress and any challenges that come our way. 

There are many ways to feel more joyful every day – here are just eight examples. 

1. Practise gratitude

Counting your blessings and expressing appreciation towards others can impact your life in a positive way, says life and leadership coach, June Wee-Grant. 

“Every night, make a list of three things or people you were grateful for that day – it could be as simple as ‘fresh air’ or ‘a colleague who was kind to me’.  

“If you were grateful for someone’s kind act, send a message of thanks to him or her and explain how their gesture made you feel good. This has the added benefit of strengthening your relationship with that person.” 

An easy way to practise gratitude is to work it into your existing routine, such as just before going to bed, June adds. 

2. Go for a walk

Walking helps to fire up our endorphins, also known as “happy hormones”. Whether it’s long or short, taking a walk has been shown to increase feelings of satisfaction, happiness and other positive emotions, says June. 

If you walk regularly as a form of exercise, great. If not, see how you can include it in your daily schedule. For example, instead of asking someone to buy lunch for you so that you can eat at your desk, walk out to get your own food. June says to pay attention to how you feel afterwards – you might feel a sense of satisfaction, knowing that you did something positive for your wellbeing. 

Walking in nature, such as in a park or on a hiking trail, has the added bonus of releasing stress and anxiety and even improving your memory. 

“The best part about walking is that it’s free and available to everyone, 24/7,” June adds.  

3. Pay it forward

Another way to feel good is to give to others without expecting anything back. According to June, studies have shown that people who give are generally happier; knowing that they’ve helped to improve someone else’s life, even in a small way, can trigger instant feelings of joy. 

She recommends starting small – hold the door open for the people behind you or pay for a stranger’s coffee or meal if you can afford it.

4. Be playful

Playfulness isn’t just for kids. As adults, having a playful spirit can help supercharge our mood and creativity and help us connect with our emotions, too. 

“Remember what you used to love playing with when you were younger and make time to do those things again now,” June points out. 

Playing a sport with a friend, strumming your guitar, or even letting your imagination run wild with some building blocks, are all good examples of adding extra joy and pleasure to your life. 

5. Take a mindful shower

Showering isn’t just one of the best ways to refresh yourself; it’s also an excellent opportunity to practise mindfulness.

Mindfulness is known to increase self-awareness and focus, improve the connection between mind and body, increase creativity, and improve sleep, says June. 

Taking a mindful shower is easy, but do it first thing in the morning or at the end of the day when you’re not in a rush. June suggests paying attention to the temperature of the water on your skin, the scent of the products you use, and the way you feel as you clean different parts of your body (such as the firmness of your muscles or the texture of your skin). Do this slowly as you try to fully engage your senses. 

6. Sing your heart out

“There’s evidence that singing boosts happiness,” says June. 

“Singing also counts as an aerobic activity because it introduces more oxygen into the blood, which leads to better circulation.

“If you have the courage to sing in the presence of others, go for it and have fun, but if not, you can always sing alone, such as when you’re in the shower.”

7. Laugh out loud

There’s truth to the saying that laughter is the best medicine. Laughing allows us to forget our troubles, even if just for a while, relaxes our muscles, and puts us at ease. Plus, it reveals to us the light-hearted aspects of life, says June.  

Some suggestions for laughing more: Spend time with people who make you chuckle heartily, listen to a funny podcast on your daily commute, watch a stand-up comedy show, or attend a laughing yoga session.  

8. Sign up for volunteer work

Research shows that volunteering makes us happy as well as brings fun and fulfilment to our life. People who volunteer regularly are less likely to suffer from anxiety and depression and tend to enjoy better relationships. 

Decide on causes or charities that are important to you and ask how you can contribute your support. Besides volunteering, you can help your community in other ways, such as offering to run errands for an elderly neighbour or cooking a meal for a sick relative, for instance.    

Read on for more tips to find happiness!

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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There’s no better time than World Sleep Day on 15 March to highlight the importance of a good night’s sleep and the issues that prevent us from getting the rest we need. 

Sleep is crucial to our physical, emotional and cognitive health. According to Dr Kenny Pang, an ENT specialist at the Asia Sleep Centre, poor or inadequate sleep can cause anxiety, fatigue, irritability, mood changes, and even depression. It may also affect our concentration, impact the way we deal with others, and, in the long run, increase our risk of certain conditions, such as obesity, diabetes and hypertension. 

Many people find it hard to get the recommended seven to eight hours of sleep every night. Stress, long working hours, a restless sleeping partner and a poor sleeping environment may all affect our ability to fall asleep quickly and stay asleep. Those who suffer from sleep apnoea also have difficulty enjoying a good night’s rest. 

But there are ways to reclaim your sleep, according to experts. Here are six:

1. Practise good sleep hygiene

Dr Pang offers these tips to ensure a deep and restful sleep: 

• Go to bed at the same time every night to help “set” your body clock.
• Exercise consistently, preferably in the morning. Evidence shows that regular exercise promotes restful sleep. Avoid exercising three to four hours before bedtime as this raises your heart rate and may interfere with your ability to fall asleep.
• Get exposure to outdoor or bright light during the day, to help regulate your sleep-wake cycle.
• Try to relax before bedtime with a warm shower, light massage or meditation.  
• Don’t engage in stimulating activities, such as getting into an argument with a loved one or playing a competitive game, just before bed. 
• Avoid consuming stimulating beverages like coffee (or anything containing caffeine like tea and energy drinks).
• Don’t go to bed too hungry or too full – the gastric discomfort may prevent you from falling asleep.

2. Avoid long naps

“Napping is a great way to catch up on lost sleep because it may help us function better and perform certain cognitive tasks faster,” says Dr Pang. 

“However, if you have any form of insomnia or sleeplessness, avoid napping during the day. If you enjoy the odd midday power nap, don’t nap for longer than an hour or after 3pm, as this may make it difficult for you to fall asleep that night.”

3. Maintain a healthy sleep environment

Dr Pang shares a few pointers for making your bedroom conducive to sleep: 

• The space should be cool and comfortable. A temperature of 20ºC to 23ºC is ideal. Too hot and you’ll perspire all night; too cold and you’ll be shivering.
• Keep your bedroom quiet. If your sleeping partner snores, suggest that he or she get help. Partners of snorers get two hours less sleep on average every night compared to partners of non-snorers. 
• Your room should be dark enough to facilitate sleep. Melatonin, the hormone that regulates our sleep-wake cycle, is produced by our body in response to darkness. Melatonin levels rise by about 9pm or 10pm and peak by 1am to 2am.
• Don’t read, work or watch TV in bed. If your brain associates your bedroom with these stimulating activities, you’ll find it harder to fall asleep. 

Read more on what’s keeping you awake and how to get better quality sleep.

4. Get help for sleep problems

“Obstructive sleep apnoea (OSA) is a common sleep disorder, with the condition affecting over one-third of the Singapore population,” says Dr Pang. 

“OSA occurs when the throat muscles relax and block the airway; a main symptom of the condition is snoring.”

OSA can affect one’s sleep quality, but worse, it can be dangerous as it may cause the sufferer to choke, hold their breath or wake up gasping for air during the night. 

“Long-term health consequences include high blood pressure, heart disease, stroke and sudden death during sleep,” Dr Pang adds.

If you suspect that you have OSA, see a sleep specialist for help and treatment.

Nocturnal bruxism, or teeth grinding, is another problem that can disrupt sleep. 

“It’s often attributed to factors like stress, anxiety, an abnormal bite, or missing and crooked teeth,” says Dr Jeffrey Sng, Specialist in Prosthodontics, Raffles Dental. 

“Research also suggests that lifestyle choices, including alcohol consumption, smoking, and the use of certain medications, may increase susceptibility to bruxism.”

Dr Sng says that bruxism can significantly disrupt sleep quality by causing discomfort, jaw pain and headaches. The noise generated by teeth grinding can also adversely affect the sleep of your partner, contributing to sleep fragmentation and decreased sleep quality for both individuals.

A range of treatments is available to help sufferers of bruxism, from custom-fitted mouthguards to stress management therapies, and even dental correction if necessary. 

SAFRA members enjoy member rates on dental services at Raffles Dental clinics. For more details, click here.

5. Try sleep remedies

“Oral supplementary melatonin may be used as a sleep enhancer to help people who experience sleeplessness,” says Dr Pang. 

“Melatonin is frequently used by people who cross time zones regularly and suffer from jetlag.”  

You may also wish to try Traditional Chinese Medicine (TCM) therapies to improve your sleep. 

According to TCM theory, insomnia may be attributed to various imbalances within the body’s energetic system, while snoring may be caused by several factors, such as excessive phlegm or dampness in the body, imbalances in the digestive system, stagnation of Liver Qi (vital energy), weak Qi, and incorrect sleeping position, says Tay Jia Yin, TCM Physician, Raffles Chinese Medicine. 

As for restless sleep, TCM attributes this problem to certain imbalances within the body, like Spleen Qi deficiency, Liver Qi stagnation, Heart Shen disturbance, and excessive phlegm dampness. 

There are many TCM herbal remedies that can be used to improve sleep quality, Jia Yin adds. These include: 

• Suan Zao Ren (Sour Jujube Seed): Known for its calming properties, used to nourish the heart and liver, calm the mind and alleviate insomnia

• Fu Shen (Poria Mushroom): Used to resolve heart and spleen imbalances, particularly when insomnia is accompanied by palpitations, anxiety or digestive disturbances

• He Huan Pi (Mimosa Tree Bark): Known for its ability to soothe the liver and calm the mind. Often used to treat insomnia and emotional agitation caused by Liver Qi stagnation

“These herbs are often combined into formulas tailored to individual patterns of disharmony,” Jia Yin points out. 

“Formulas may include additional herbs to address specific symptoms and imbalances contributing to poor sleep quality. It’s important to consult with a qualified TCM practitioner before using herbal remedies to ensure safety and efficacy, especially if you’re taking other medications or have underlying health conditions.”

Other TCM treatments, like acupuncture and cupping, may also be used in conjunction with other TCM modalities, she adds.

6. Check your bedding and invest in comfy sleepwear

Make sure that your mattress provides sufficient back support and that your pillows don’t strain your neck. Test out different materials, brands and designs to find out what works for you or ask a mattress and bedding specialist for advice. 

Your bedsheets and blankets should also be comfortable and keep you cool and cosy during the night. The same goes for sleepwear. Use sleep apparel made from light, breathable fabrics that don’t restrict movement. 

Moo Moo Kow & Friends offers a range of sleep apparel, like pyjamas, night shirts, rompers and shorts for the whole family. SAFRA members enjoy 20% off storewide. For more information and terms and conditions, go to safra.sg/promotions/moo-moo-kow-and-friends.

Note: Please consult your GP or physician on managing your sleep issues.

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

Save more with SAFRA! Enjoy special deals and discounts on dining, entertainment, travel, fitness and more from over 1,500 merchant outlets islandwide. Sign up or renew your SAFRA membership for one year at $43.60 inclusive of GST) and get two years FREE! Plus, get your spouse and children on board to enjoy the same privileges too at $5.45/year. Visit safra.sg/savemore for more details.

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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If getting into shape is on the cards and you’re looking for a place to bulk up and get some cardiovascular activity in while having fun, then check out the health and fitness facilities at SAFRA Choa Chu Kang (CCK). Located within tranquil Choa Chu Kang Park, SAFRA’s seventh club is a haven for fitness enthusiasts and anyone who loves to work up a sweat, with its sheltered swimming pool, gym, futsal court, covered running track, mixed martial arts (MMA) centre, and indoor climbing facility. 

So why not make a day of it? Here are just a few ways to sample some of the fitness offerings at this massive, eco-friendly club. 

Morning

Kickstart your day at the gym

SAFRA CCK’s Integrated Fitness and Wellness Hub spans close to 2,700 sq m. Get your morning workout on at SAFRA EnergyOne CCK, which boasts state-of-the-art equipment and dedicated spaces for functional, cardio and strength training, as well as the Hammer Strength Training Centre, with high-performance training equipment for those of you who love intense workouts and want serious results. 

Want to learn MMA or fine-tune your boxing techniques? The gym also houses The Ring, where you can experience boxing and Muay Thai training. 

Not sure which exercise classes to join? Till April 2024, EnergyOne members get to experience EnergyOne Group Trial Classes (EGX) at EnergyOne Choa Chu Kang for free (U.P. $21.60/month)! What’s more, EnergyOne operating hours are now from 6.30am to 12am, so if you’re not a morning person, you can work out at your preferred time.

Prefer a leisurely jog or a high-energy run to start off your day? The sky running track, a 150m-long loop winding along the fourth level of the club that is linked to Choa Chu Kang Park, lets you set your own pace while sheltered from the elements. NSmen can even use it for circuit training.

Afternoon

Scale to new heights

Climbing is thrilling, improves cardiovascular fitness, builds strength, boosts brain power, and burns calories. With over 1000 sq m of climbing wall space, Climb Central offers an exciting and challenging indoor rock-climbing experience. It’s suitable for beginner to advanced levels and has both top-rope and lead climbing options, as well as bouldering areas. No prior climbing experience is necessary and experienced staff are on hand to help. 

SAFRA members and affiliated members get 10% off entry rates. For more information, go to safra.sg/amenities-offerings/climb-central-singapore-indoor-rock-climbing-gym.

Sit down to a healthy lunch

Grab a balanced meal at Food Paradise, an air-conditioned food court with several local and international food options. Try a Japanese fusion rice bowl at Ishiro, with healthy toppings like salmon and eel, or tuck into rice porridge, seafood soup, fish soup or bitter gourd soup at All In.

SAFRA members receive 5% off dining. Visit safra.sg/amenities-offerings/food-paradise for terms and conditions.

Evening

Take a fitness class

Wind down in the evening with a gentle Pilates class or a high-powered yoga session; the group fitness classes are suitable for all abilities. Learn more at safra.sg/clubs/choa-chu-kang. 

If you love the water, sign up for Aqua Tabata at Aqua Fitness by Swim Pte Ltd. Aqua Tabata is a high-intensity interval training workout that can be done in both deep and shallow water. It’s an enjoyable way to challenge your muscles, strengthen almost every part of your body and burn calories. Find out more at safra.sg/whats-on/aqua-fitness-by-swim-pte-ltd.     

Unwind at the movies

After a fitness-packed day, plan a movie date at Shaw Theatres at the nearby Lot One shopping mall. Located on Levels 5 and 6, the theatre, which opened in 2021, has eight digital halls with the latest laser and sound equipment. Get some popcorn and your favourite soft drink, sit back, relax, and enjoy your movie. 

Enjoy SAFRA member and SAFRA MovieMax member rates, with a weekday ticket starting from $8 for SAFRA MovieMax members (U.P. $11). You can also get up to $2 off popcorn, nacho and hot dog combo sets. For more information, go to safra.sg/promotions/shaw-theatres. 

Save more with SAFRA! Enjoy special deals and discounts on dining, entertainment, travel, fitness and more from over 1,500 merchant outlets islandwide. Sign up or renew your SAFRA membership for one year at $43.60 inclusive of GST) and get two years FREE! Plus, get your spouse and children on board to enjoy the same privileges too at $5.45/year. Visit safra.sg/savemore for more details.

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 Make It A Fitness Day At SAFRA Choa Chu Kang appeared first on eNSMAN.

On 8 March, the world celebrates International Women’s Day (IWD) in recognition of the social, economic, cultural and political achievements of women. It’s also a day to raise awareness of the many issues affecting women, such as gender discrimination and reproductive rights. 

There are many ways to honour the women in your life this IWD. From offering your time and skills to treating them to a fun night out, here are eight ways to make IWD a special and memorable occasion for your mum, grandmother, wife, sister, friend, and all the other amazing women you know. While you’re at it, don’t forget to take advantage of the discounts and deals for SAFRA members, too. 

1. Express your thanks with flowers

Sending a lush floral bouquet to the women in your life is a great way to show that you love and appreciate them. Noel Gifts is one of Singapore’s leading florists, offering a variety of arrangements from simple to elaborate. They also specialise in hampers and gifts if you’re looking for something more substantial. Their Perfect Pairing Gift ($109), for example, includes flowers, a bottle of wine and chocolate truffles, while their Classic Beauty Gift (from $174.40) comprises a pretty hand bouquet and a bottle of designer perfume.    

For SAFRA members – New customers enjoy 10% off flowers and gifts (capped at $20); existing customers get 8% off flowers and gifts (no minimum spend) plus free delivery. To shop this offer, go to safra.sg/promotions/noel-gifts. 

2. Offer your mentorship

If you have expertise in a particular area, consider mentoring a young woman who’s keen to be make her mark in your industry. A mentor is similar to a coach; your goal should be to impart skills and wisdom to your mentee, be a role model, and guide your mentee in the right direction so that she can grow professionally and achieve her goals. As a mentor, you should also be willing to offer constructive criticism and have empathy and patience for your mentee. Mentees aren’t difficult to find – they could be your junior colleagues or even a family member who wants to follow in your career footsteps. 

3. Go on a culinary voyage

What’s more romantic than a sunset dinner cruise on the Royal Albatross? Step aboard this opulent ship and feast on gourmet food and wine while being serenaded by a Spanish singer. As the ship pulls away from Sentosa Island, you’ll enjoy views of the city and witness the sky’s changing colours as day turns to night. Pet cruises are also available for guests with dogs or cats.  

SAFRA members enjoy 15% off various cruises – visit safra.sg/promotions/the-royal-albatross for more details and terms and conditions. 

4. An afternoon of yummy tea-time treats

Surprise her with a high tea spread at one of Singapore’s most popular buffet spots, Ellenborough Market Cafe at Paradox Singapore Merchant Court at Clarke Quay. The weekend high tea includes a mix of Asian and Western dishes, like congee with various toppings, Singapore chilli crab dip with fried mantou, dim sum, durian-focused desserts (like pengat, choux puff and egg tart), scones, red bean soup, pastries, noodles, sandwiches, prawns on ice, sashimi and sushi. 

SAFRA members enjoy 50% off the high tea buffet (valid on Saturdays, Sundays and public holidays). Reservations are required. Find out more at safra.sg/promotions/ellenborough-market-café 

5. Give the gift of health

How about a Traditional Chinese Medicine (TCM) treatment to show your appreciation for Mum or Grandma? Chien Chi Tow is one of Singapore’s trusted TCM service providers and has five outlets around the island. Their treatments and wellness therapies are research-based and performed by professionally trained physicians and therapists with years of experience. 

SAFRA members enjoy a free first TCM consultation + 10% off all services (wellness massage, herbal foot bath/steam therapy, foot reflexology and paediatric massage) and 5% off all products. For more information go to safra.sg/promotions/chien-chi-tow.  

6. Lend a helping hand

Devote a weekend afternoon to a sick or elderly neighbour or relative who needs simple repairs done around her home or requires help with her grocery shopping or other tedious household chores (such as moving furniture, window cleaning or decluttering, for instance). Doing good doesn’t just benefit the benefactor – it gives your mood and self-esteem a boost, too. 

7. Book a great escape

A staycation is one of the best ways to unwind and spend quality time with a friend or loved one. The Clan Hotel is the ideal place to kick back in style – located on Cross Street in historic Chinatown and surrounded by traditional shophouses, the hotel offers three luxurious room types, a sky pool and a sky gym that overlooks the city, and an outdoor terrace that’s perfect for lounging and enjoying the breeze. A restaurant and bar are on-site, but the hotel is just steps away from some of Singapore’s best dining and entertainment spots. 

SAFRA members receive 15% off The Clan Hotel’s Best Available Rates. Get all the details at safra.sg/promotions/the-clan-hotel-sg. 

8. Donate to non-profit organisations that support women

There are many non-profits that empower women and support women’s causes, such as the Singapore Council of Women’s Organisations (SCWO), Daughters of Tomorrow (DOT), WINGS (which is singularly focused on helping women through their later years), United Women Singapore (which advances women’s empowerment and gender equality), and Aidha (which supports migrant domestic workers and other low-income women).  

There are countless ways to help, from donating money and serving as a volunteer, to joining the organisations’ events and planning fundraisers for them.

Save more with SAFRA! Enjoy special deals and discounts on dining, entertainment, travel, fitness and more from over 1,500 merchant outlets islandwide. Sign up or renew your SAFRA membership for one year at $43.60 inclusive of GST) and get two years FREE! Plus, get your spouse and children on board to enjoy the same privileges too at $5.45/year. Visit safra.sg/savemore for more details.

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The post 8 Ways To Make International Women’s Day More Meaningful appeared first on eNSMAN.