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Best way to eat eggs debunked!

Eggs are ubiquitous in Southeast Asian diets, and methods to prepare them are aplenty. The age-old question of how eggs should be eaten remains: eat just the white, just the yolk or have both? Research has unraveled the answer. According to the American Journal of Clinical Nutrition, a study led by University of Illinois revealed that egg yolks enhance the body’s ability to utilize protein in muscles. It seems that plenty of precious yolks have been wasted by bodybuilders. Individuals who ate 18g of protein from eggs after a resistance workout had 40% greater muscle protein synthesis compared to those who ate only egg whites.

Eggs are heavily condensed with nutrients such as vitamin D, vitamin A, vitamin B12, riboflavin, omega-3 fatty acids, and all nine essential amino acids, helping to preserve and build muscles and promote satiety. While the yolk contains the most calories, it is also where most vitamins and minerals are located. Despite being high in dietary cholesterol, consumers need not worry as dietary cholesterol does not contribute to blood cholesterol that deposits on arteries. A Finnish study involving more than 1,000 men concluded that consumption of eggs does not predispose one to coronary artery disease, even among those with a genetic predisposition to experience stronger effect of dietary cholesterol on blood cholesterol. Furthermore, eggs are low in saturated fat and high in unsaturated fats, which enhance your cardiovascular health.

Instead of questioning how eggs should be eaten, we should concern ourselves more with how eggs are prepared. The core of it is the heating process. Heating egg whites is beneficial as denatured proteins will become more bioavailable. However, yolks are best left with minimal heating as beneficial fats and nutrients will be oxidized. To retain the maximum amount of nutrients on eggs, the recommended order of preparing eggs will descend from soft boiled, poached, raw, hard boiled, sunny side up, over easy to scrambled.

Now, you know how to have your eggs with a peace of mind.

Authored by: MHC

7 Ways for a Restful Sleep

In metropolitan Singapore where most people lead fast-paced and busy lifestyles, sufficient sleep is extra crucial for optimal function, but ironically unattainable by many. Insomnia is a longstanding obstacle for many in having sufficient sleep. Therefore, the following are some workable pieces of advice to help you bid goodbye to recurring panda eyes and eye bags.

Keep your room free from dust and clutter
As much as you love your stuffed toys, you may not want to welcome them into your room for a good night’s sleep. Stuffed toys attract dust and dust mites that may worsen asthma, eczema and allergic rhinitis. Furthermore, they clutter up the room. If you own pets, it would be even more advisable for you to keep them at bay from your room, as they shed fur and may wake you from your sleep. A study published by Sleep in 2015 showed that people with messy rooms face difficulties falling asleep and were more at risk for disturbed rest. Vacuum the floor and wipe surfaces with a moist cloth minimally once per week to eliminate dust. Use pillowcases and bed sheets that are dust mite-proof. Wash pillowcases, bed sheets and blankets at least once per week in water heated to 60oC.

Keep your room cool, dark and quiet
Sound of any kind is a big no-no for a good night’s sleep, as it will be detected by the brain as noise while preparing for sleep. As light is a cue for the brain to wake up, minimize exposure to light by drawing curtains, and wearing blackout shades or an eye mask. As our bodies’ core temperature reduces during sleep, a cool room helps our bodies to enter sleep mode.

Turn off mobile devices
In the digital age, mobile phones have long replaced traditional alarm clocks to wake one from his slumber. However, the multi-functionalism of mobile phones entices people to scroll social media feeds, respond to texts or check emails way beyond the time for sleep. To detach yourself from the allure of your mobile phone, you should consider returning to basics – switch off your mobile phone and get yourself a traditional alarm clock.

Exercise at the right time
Exercise is a double-edged sword for sleep, depending on when you engage in it. Exercise regularly in the morning and not right before pulling the covers over your head. This is because exercise stimulates the release of cortisol which increases alertness. Therefore, it is best to exercise at least 3 hours before bed. Regular exercise like stretching and aerobics improve restful sleep.

Establish a routine favorable for sleep
Unless you work the night shift, you should not nap for longer than 30 minutes during the day, and naps should not be taken after 5pm. Even better, avoid caffeine and alcohol in the evening, as well as stimulating activities like computer games and TV programs. Although alcohol induces sleep initially, it acts as a stimulant thereafter, causing you to wake up several times and deteriorating your quality of sleep. One hour before bed, calm your nerves by taking a bath, reading a book or meditating. Refrain from discussing stressful events to prevent the body from secreting cortisol which increases alertness. You should also retire with a satisfied tummy – neither too full nor too hungry. Importantly, do not attempt to consume sleeping pills without your physician’s advice, as tolerance accumulates rapidly.

Establish a consistent sleep-wake cycle
Natural light helps in keeping a healthy circadian rhythm. Therefore, expose yourself to natural light as much as possible during the day. Also, set fixed times to retire and wake up so that the body’s “biological clock” can be established, making you to go to sleep at a certain time. It would be best to adhere to your sleep-wake cycle even during weekends, so as to avoid a Monday morning sleep hangover. Waking up at the same time is most effective in setting your “biological clock”. Despite you had insufficient sleep the night before, the increased sleepiness helps in consolidating your sleep the following night.

The last resort
Still wide-eyed after 30 minutes in bed? Sit up and engage in a quiet but non-stimulating activity such as reading. Once you feel sleepy, go to bed. Repeat this as required till your eyelids feel heavy.

Authored by: MHC

What’s next after cancer screening?

So you have went for self diagnostic cancer screenings and health screenings.

What is next?

There will only be two outcomes: Negative or Positive.

Irregardless of your test results, life is far from over.

For the negative results, do not be complacent and think that you will never contract cancer. Cancer is random and strikes people of all ages and gender. Who knows when it would strike you…

Plus, did you know that, just because you are tested negative for this cancer, it does not mean you are not positive for another cancer.

Do not let your guard down, but instead, continue to go for regular cancer screenings for a peace of mind. Control what you can within your reach, such as inculcating healthy lifestyle habits like watching your diet and having a regular exercise routine.

For the positive results, there is still hope for you! Cancers are best treated when detected early. Depending on when you are diagnosed with cancer, the rate of survival increases based on which stage you have discovered it.

Keeping in mind on the various symptoms and types of cancer, it is time to seek professional medical advice, should you experience any of the symptoms. Do not delay in getting cancer treatment, as the chances of survival have an expiry date.

Get yourself a 100% health screening for a peace of mind. After all, risks of cancer increases with age group. We would recommend that you consult a health professional to determine if you are predisposed to any type of cancer or have a high risk of a genetic mutation that would lead to any type of cancer. This can be done by speaking with a healthcare professional with your family medical history today.

MHC medical centres are fully equipped with facilities to help you screen for cancers with our cancer markers. Prices start from $40 per cancer marker. Going for a genetic screening with respective cancer markers would be able to tell you 100% if you are predisposed to any type of cancer or whether do you have any DNA/ gene mutation in your body that would ultimately lead to that cancer.

Speak to a MHC healthcare professional today to find out if these tests are suitable for you and how you can fight cancer. Beat Cancer, and not Let Cancer Beat You. Stay healthy, be happy and enjoy life with a peace of mind because you deserve better!

Authored by: MHC