From having not less than three cups of additional candy tea to only a small cup of tea with much less sugar each day, retired taxi driver Ok.S. Chua modified his eating regimen after a well being scare two years in the past.
He was discovered to have prediabetes then, the place the blood sugar stage is larger than regular.
On the urging of his spouse Jennifer Tan, 64, he joined her in a group wellness programme known as Make It Siew Dai (“much less candy” in Chinese language dialect), aimed toward residents liable to diabetes.
He was reluctant at first.
“Up to now, I ate all the pieces. I ate very unhealthy meals like char kway teow and orh lua (oyster omelette) not less than two occasions every week,” says Mr Chua, 68.
Make It Siew Dai is without doubt one of the programmes run by well being coaches from Tan Tock Seng Hospital (TTSH). These cater largely to residents of central housing estates equivalent to Toa Payoh or Serangoon, though residents of different estates can join too. The programmes are free and focused at seniors.
Beneath the programmes, residents can get well being recommendation by way of one-on-one consultations, participate in actions like train classes or go for lessons to study more healthy meals choices, amongst different subjects.
The variety of residents collaborating in these programmes has jumped from 68 in 2016 to six,180 final yr.
Well being coach Cheong Pei Fen, 24, who has a diploma in well being administration and promotion, says contributors are additionally inspired to set targets to undertake a wholesome way of life.
Madam Tan bought her husband to participate within the programme performed at Jia Ying Senior Exercise Centre in Hougang, which comprised eight three-hour classes.
“He was so torpid in the beginning, however his well being improved slowly, lesson by lesson. It’s higher than my nagging, which does not work,” says Madam Tan.
Recommendations on wholesome dwelling
1 REDUCE SATURATED AND TRANS FAT INTAKE: Go for lean meat or take away seen fats and pores and skin. Undertake more healthy cooking strategies equivalent to steaming, baking and grilling. The consumption of saturated and trans fats raises the danger of fats deposits within the blood vessels. Extreme fats consumption can result in weight acquire and enhance the danger of growing diabetes.
2 INCREASE YOUR FIBRE INTAKE: Eat two servings of fruit and two servings of greens each day. Incorporate complete grains equivalent to brown rice, chapatti, oats and wholemeal bread into your eating regimen. Fibre helps to decelerate the absorption of glucose into the bloodstream and retains you full for an extended time. It additionally helps to advertise more healthy bowel administration and aids in weight administration.
3 REDUCE INTAKE OF REFINED SUGARS: Restrict consumption of sweetened drinks, fruit juice, desserts, kueh, desserts, ice cream, goodies and sweets. Go for water or sugar-free drinks as a lot as attainable. Refined sugars are shortly absorbed by the physique and might trigger the blood glucose stage to rise shortly.
4 LOWER INTAKE OF SODIUM: When consuming out, ask for gravy on the aspect as an alternative of drizzling it over your meals to manage the portion. Consuming an excessive amount of sodium can enhance the danger of hypertension, which may result in well being issues equivalent to stroke, coronary heart assaults and kidney failure.
5 GET MOVING: Train for not less than half-hour a day, 5 days every week. Get off the bus or prepare one cease earlier and stroll the remainder of the best way or select the steps as an alternative of the raise.
• Supply: Tan Tock Seng Hospital
Each of them have since made modifications to their way of life. “We learnt how you can portion our meals and go for whole-grain meals as an alternative. Up to now, my husband hardly exercised. Now, he workout routines virtually on daily basis for an hour,” she provides.
Ms Cheong says the contributors have been usually receptive to the recommendation, however one problem many confronted was discovering the time to train.
Beneath one of many programmes performed by TTSH, known as Strolling Foodpedia, residents are taught about more healthy meals choices. They study to learn meals labels in a mock-up minimart and whip up more healthy meals utilizing nutritious elements.
Well being coach Audra Suratman, 26, who conducts the programme, tries to debunk misconceptions contributors have about sure meals.
Some get confused about what they need to or shouldn’t eat after listening to recommendation from mates or on-line sources, says Ms Audra, who can be a nutritionist.
“We at all times remind residents to examine if their good friend has sure circumstances that trigger her or him to keep away from sure meals and examine if the net info comes from a dependable supply.”
Apart from getting well being ideas, residents have additionally made mates by way of the programmes.
Some, like Madam Sally Soh, 60, even turned peer assist leaders to encourage fellow contributors to maintain up their good consuming habits after the four-session programme.
Madam Soh, a retiree who lives in Ang Mo Kio, organises cooking classes together with her friends, the place she prepares more healthy dishes equivalent to flour vermicelli steamed cake.
She attends such wellness programmes to get tips about how you can keep a wholesome way of life and shares the following pointers together with her friends.
“We should continue to learn how you can stay healthily,” says the grandmother of 5. “In spite of everything, our well being is in our arms.”
• For extra info, go to bit.ly/31PK5e4