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Items You’ll Need During Your Pregnancy

Pregnancy is a wonderful experience for both wife and husband. It can be an exciting experience for the family especially if you’re expecting your first baby, but it can also be stressful and tiring.

To help make your first journey into motherhood more memorable, make the transition easier by preparing for the big day with the following items.

Maternity Clothes
Wear comfortable clothes such as stretchable pants or maternity jeans, dresses, skirts, and v-neck shirts made of soft fabric. Don’t splurge on too many maternity clothes though. But keep at least a stylish pair for special occasions.

Belly Band
Late in your pregnancy, you might want to help take off the pressure on your pelvic and back areas. Belly bands help support the weight of the baby.

Comfortable Footwear
You can still wear shoes with low heels during the first few weeks, but as the baby gets bigger, you should opt for flat shoes with ankle support and cushion. Pick a color that will go every type of outfit. Some women might need shoes a size larger as well.

Maternity Underwear
Your breasts will swell during pregnancy so you will need a new set of bra. Pick materials made of soft fabric like cotton. You will also need maternity panties for that matter.

Stretch Marks Oil or Lotion
It’s natural for the skin to stretch to accommodate a growing baby. The best way to get rid of stretch marks is to start treating it while it’s still new even before the baby pops out.

Emergency Medication
Stock up your first aid kit with the following items: heartburn and indigestion remedies, morning sickness remedies, massage oil or cream for dry skin, antihistamines, and hot and cold packs for aching muscles.

Prenatal Supplements
Ask your doctor about vitamins that will benefit you and your baby. Some women find it difficult to keep down supplements because of the tendency to feel nausea. Other vitamins might also cause constipation.

Beauty Products
You probably can’t rely on your usual beauty regimen anymore, but that doesn’t mean you should neglect hygiene and keeping your good looks. Avoid using products that contain the following: tetracycline, hydroquinone, retinoids, phthalates, formaldehyde, ammonia, toluene, thioglycolic acid, and dihydroxyacetone.

Comfy Bed and Pillow
Some women suffer from painful joints. Switch to a memory foam mattress so you don’t wake up with back pains. Pregnancy pillows support your belly no matter what your sleeping position is.

Helpful Books
First-time parents will get a lot of advice from family and friends. It won’t hurt to read some more so that there will be fewer unpleasant surprises.

Hospital Bag
Prepare the things you will need for the big day in advance. You will need only one bag. The following items should be prepared: nursing bra, extra underwear, absorbent pads, slippers, socks and extra shoes, nightwear and extra clothes, toiletries and towel, basic newborn clothes or layette, diapers, nursing bottles and breast pump, camera, phone and charger, and snacks.

How to Gain Weight

Slimming diets and workouts are so popular these days that it’s almost unforgivable if you still make up excuses to not lose weight. But what about those people who have the opposite problem?

What is Metabolism?
To understand how the body breaks down and stores fat, we should define metabolism. Metabolism has two processes. The catabolic reaction will break down food so that the nutrients can be distributed throughout the body. The anabolic reaction happens when the nutrients are used to build new tissues.

The ability to lose, maintain and gain weight is attributed to the body’s metabolic processes. It is measured by the basal metabolic rate. Metabolism also regulates body heat and energy levels. A person who finds it difficult to lose weight usually has slow metabolism. Those who struggle to gain weight have fast metabolism.

What is Fast Metabolism?
A body with fast metabolism demands more nutrients to keep it functioning. Metabolism can be influenced by diet, trauma or surgery, stress, diseases and genes. Those who have fast metabolism are usually underweight. While this may sound attractive to those who struggle with keeping their weight, it causes health problems too. They are also often called out for not eating enough food and having eating disorders even if they eat five proper meals everyday.

What are the Effects?
The body is burning off energy faster than normal so besides retaining fat in the body, the person will also find it difficult to promote muscle growth. Women will have irregular menstruation because the cycle will be disrupted for lack of nutrients.

There is also a tendency to overeat. Some will rely on fatty food, sugar, fried food and processed food to compensate for their body’s fast metabolism because those are slower to break down. But eating too much of those types of food can lead to other diseases.

What are the Other Causes?
Hard gainers might also be suffering from any one of the following problems: thyroid problems, eating disorders, diabetes, cancer, infections, and Celiac disease.

If you have lost weight significantly in a short span of time, you should seek medical help immediately.

How do I Gain Weight?
Make sure that you are not suffering from other illnesses before you start on a diet plan. Go for a check-up to eliminate other causes.

If you are underweight, your goal should be to gain subcutaneous fat and muscle mass the healthy way. If your body mass index is normal, you may also want to consider gaining some weight. Ask your doctor about supplements to help you. Pick a diet with healthy protein, fats and carbohydrates. Protein-rich food include meat, eggs, fish, legumes, nuts and dairy products. Energy-rich food include grains, tubers, fats and oils, and dark chocolate.

The doctor might also advise weight training but this should be done with supervision. Don’t worry if you still look thin as long as you are not underweight. Remember that your body mass index should be greater than 18.5.

Make Your Kitchen Experience More Convenient with the Help of These 5 Equipment

We all have our own fair share of horrific kitchen scenarios. I remember one time in college when I completely forgot to turn off the stove while boiling water for my staple food of instant noodles—to the point that the entire kitchen ended up dazed in smoke.

Occupied by my studied within my room, I was not able to hear the loud kettle noise, as if it was shouting for me to pay caution and attention. Good thing I made it just in time. I could’ve caused a kitchen fire if I detected it a second too late! I was so traumatized by the event that I brought an electric water heater to use whenever I need hot water.

Is cooking a struggle?

Working in the kitchen can be a struggle for a number of people. Of course not everyone is born to be naturally good at cooking. Even chefs and other kitchen professionals with kitchen venture from Singapore who have spent time studying culinary arts have had difficult times in their aprons as well. One thing is for sure though, cooking is challenging.

Even if you have bought every ingredient required to make a certain dish, you still have to put in some effort in the whole cooking process. Unfortunately there is no technology available yet that can magically create meals with just a simple click; plausible, perhaps, but maybe some time in the far future.

Cooking can be a strenuous task as well as stressful, but with the right commercial kitchen equipment your entire cooking experience can unfold in smooth and pleasant ways. From practicality to convenience, this article will list some of the most common kitchen items and why having them in your kitchen will make your life easier.

• Toaster

Toasters are our universal best friend in the morning. A nice and crispy piece of buttered toast serves as a staple breakfast food for many people especially if they are in a rush. The whole process of making one is not that hard, too. Just slather butter on top, pop it right into the toaster and boom—breakfast!

In countries where there is a surge in workers who rush their way to work in the morning, toasters are quite popular and a necessity to own. This can be observed in countries like Japan, the United States, and Singapore. Electric toasters convert electricity into heat that melts the butter and gives your bread a nice toast, so we have to give credit to their built-in conversion ability.

• Slow cooker

Although there are a number of unsatisfied people claiming slow cookers often deliver mush, on the brighter side of things they also bring about joy. As a matter of fact, they are one of the most sold commercial kitchen equipment. Slow cookers run on little energy which makes it practical for people who do a lot of cooking.

Before going to the office in the morning or even before you sleep at night, you can already prepare your meal beforehand and expect to return or wake to a delicious, hot meal as it is simmered for 8–12 hours. You can also rely on its safety as it will not burn your meal or explode while cooking.

• Blender

Did you know that the British often call the blender as a ‘liquidizer’? Varying names aside, all blenders generally have one goal: to mix or emulsify food and other combined ingredients. It produces a result in liquid form or in a purée hence is why the Brits came up with the alternative term.

There are different variations of blenders sold in the market. In case you are wondering why, each has different functions. There are blender types designed for suiting a specific need. Some are best for mincing food pieces to extract its juice while some are perfect for blending sauces, such as for pasta.

• Coffee maker

All across the world, from countries like America and Singapore, coffee indisputably serves as a constant in the hectic lives of many workers. It’s undeniable that caffeine is effective in boosting energy levels in the morning. With that, there is increased productivity in work and an over-all motivation to accomplish your workload.

Having your own coffee maker at home is ideal especially if you need a quick caffeine fix on the daily. Ask your local kitchen equipment supplier if you are interested in buying one. In case it is not available, there is still hope for your caffeine-loving self as coffee makers are sold in a lot of department stores and shops. Instead of lining in coffeeshops in the morning, you can now enjoy your fresh brew within the comfort of your home before leaving the house for work. What better way to start your day, right?

• Microwave oven

Microwave ovens have been making our lives convenient for almost 50 years now. Movie nights, in particular, have been made complete in today’s age of Netflix as it is easy to just shove a bag of popcorn inside a microwave for an instant snack.

It is one of the most iconic commercial kitchen equipment that has transformed the way we cook, one generation after the other, as it saved us from dealing with kitchen drudgery that can last for hours. It provides fast heating which is suitable for processed foods. There are also meals that can be served piping hot again through reheating. Talk about less waste in food, right?

Coldplay had it right all along, “Nobody said it was easy.” Cooking can be challenging and strenuous but it can turn enjoyable and effective with the right equipment. Don’t underestimate having the proper tools to work with as a definite key to success. Ask your local kitchen equipment supplier for more details regarding essential kitchen tools that will help you in your cooking journey.

4 Social Media Mistakes That Could Be Ruining Your Career

Social media is a great platform to share your thoughts and gather new ideas. For some professionals, these platforms can boost their career; while for others, it could mean the end of their profession. Do not be one of those in the latter group. Make sure to avoid these four social media mistakes to maintain a healthy environment for your professional growth.

1. Talking Trash About Your Work or Boss

Putting out your rants for the public to see is never the best way to deal with your frustrations, especially if it has something to do with your job. Even if your post is hidden from your boss, an officemate might see and forward it to him. And even though that one post or comment does not hurt your current job, it could come haunting you later on. A future prospect employer might see the post and think that you’re not healthy for his company as you have the tendency to badmouth your employer when something doesn’t go your way.

2. Badmouthing Your Clients

Like the first one, complaining about your customers can have equally damaging effects to your reputation. Numerous social media stories involving waiters who took photos of poor tips and posted them online got fired for doing such action. Complaining about customers puts the company in a bad position. Most employers in Singapore do not tolerate that, so avoid posting such complaints on your social media accounts.

3. Posting Party Photos with Alcohol

You have probably heard stories that someone lost a job because of posting photos on social media with tequila on hand, or more like engaging in wild parties. Sometimes, people even post photos of themselves in company uniform, lewdly dancing and making offensive hand gestures. Some photos are best kept private. Before posting something online, consider if you would want your employer or colleague to see it.

4. Writing Something About Your Political Views

Working for a company also means representing them wherever you go and in whatever you do. As such, whatever you write and post online will now be reflected on the company you’re working with. Before posting any of your political views, think about this every time. Typically, political contents that swing extremely right or left are flagged as inappropriate by companies. The best thing you can do is to keep your posts wholesome or simply keep your political views to yourself.

On way to boost your professional image is by being mindful of your social media activities. As long as you keep these tips in mind, you will keep your job and your professional reputation intact.

5 Foods That Help Prevent Acne

Even though we’re already past our temperamental teenage years, some of us still experience serious acne problems – and it’s not just the physical symptoms that are the problem. Adult acne also impacts on one’s self-esteem, causing anxiety, depression and stress. Fortunately, preventing and getting rid of acne can now be done by just eating the right foods. Here, we listed down some of the best anti-inflammatory foods that could help you deal with your adult acne problems.

1. Coconut Oil

We are often told to cook using coconut oil all the time, as it aids in increasing the healthy cholesterol (HDL) in our body. But aside from improving the HDL present in our body, this oil also aids in giving us acne-free skin. Coconut oil is a healthy form of saturated fat that helps in absorbing fat-soluble vitamins K, E, D and A.

2. Berries

Not only are berries delicious, they’re also packed with phytonutrients and vitamin C, which are an essential immune system and skin-healing nutrient. Other than that, fresh berries are also responsible for boosting collagen production, while keeping the skin healthy and plumped.

3. Green Tea

Other than helping you feel relaxed, green tea is another great source of antioxidants and anti-inflammatory chemicals known as catechins. With this, drinking green tea regularly will surely help in alleviating the acne puffiness, redness and soreness, and even prevent breakouts from occurring in the future.

4. Fatty Fish

Sardines, salmon and tuna are some of the best sources that’ll help your body get the omega 3 it needs. These fatty acids are the building blocks for our cells, and by letting your skin build new cells, it’ll look better. Taking fish oil also helps in improving the complexion of individuals who are suffering from moderate to severe acne breakout.

5. Cilantro

If you’re not put off by its pungent flavour and odour, then this herb will surely make a great addition to your anti-acne diet. Cilantro is believed to contain high amounts of vitamin E and beta-carotene, and is even said to help fight free radicals and control blood sugar. Some studies also show that this herb has anti-microbial and anti-inflammatory properties, all of which is crucial for preventing or getting rid of adult acne.

Just like with any skin or health condition, eating the right foods is the key to achieving healthy and acne-free skin. So ensure that you include any of these good foods into your diet to improve not just your complexion, but your overall health as well.

Dangers of Hair Colouring and How You Can Protect Your Hair From It

Even with all the different services available in hair salons—from blowouts to keratin and balayage treatments—hair colouring remains the most-requested treatment. However, the truth is colouring one’s hair really isn’t very healthy for your tresses, most especially if you’re doing it on your own.

If you routinely dye your hair in Singapore, or considering about starting, it’s time that you learn about how hair dyeing can be harmful and what you can do to prevent it from damaging your precious locks.

How Hair Colour Can Damage Your Hair

• Ammonia Lifts the Protective Layer of Your Hair

In order to artificially colour your hair, the dye from the hair salon has to get into the hair shaft. To do that, the hair cuticle—your hair’s protective layer—needs to be lifted. To let the dye penetrate, hair colouring products contain ammonia, which raises the pH level of your scalp and allows the artificial hair colour to penetrate deep into the hair. This immediately damages your strands, since hair cuticle is not meant to be lifted.

• Peroxide Destroys Your Natural Hair Colour

After the hair cuticle is lifted, the next step is to colour the hair. To make your intended colour look more vivid, peroxide is used to break down your hair’s natural pigment. Aside from its ability to break down the natural colour of your hair, peroxide is extremely drying to the hair, causing the straw-like texture of your tresses after the treatment. While the chemical sits on the hair at the best hair salon in Singapore, the cuticle remains lifted for the hair product to penetrate well into the hair shaft. And even though the hair cuticle is restored after rinsing, the damage has already been done during the process.

• The Ingredients Can Cause Allergic Reactions

While it’s quite rare, having an allergic reaction to hair salon hair dye is not impossible, especially when using unbranded products. It is estimated that in every one million people, four individuals are sensitive to hair dyes. The small percentage may seem insignificant so a lot of people choose to forgo doing a patch test, but the importance can’t be stressed enough to ensure safe hair colouring.

To do a patch test, apply a pea-sized amount of the hair dye to the back of your ear or on the underside of your wrist. Then, wait for 24 hours to see any skin reaction. Most people usually perform a patch test only on the first time they colour their hair; however, it should actually be done for every colour application as some allergies may develop between applications.

At-Home Hair Care Tips

1. Wash Your Hair Less Often

Aside from the purpose of maintaining your hair’s vibrant colour, washing your hair less frequently prevents your locks from further drying. Shampooing strips your hair off of its natural oils, and you wouldn’t want to do that with chemically treated hair. On days when you need to wash your hair, make sure to use conditioner after shampooing to promote repair and restore the lost oils.

2. Avoid Heat Styling

Even if you’ve had your hair coloured in the best hair salon in Singapore, there’s no denying that your tresses have been through drastic change. So, let your hair to get some air and let your heat styling tools take a break for a while as well. If you really need to use your blow dryer, use a heat protectant product before applying heat to it and follow up with leave-on treatments like hair creams and oils recommended by your hair salon.

3. Take Great Post-Colouration Care

Your hair colouring experience doesn’t end at the hair salon. Make sure to follow your hairstylist’s advice about post-colouration hair care and only use recommended products at home. See if your hair salon carries hair care products you can purchase and use at home to prevent colour fading and promote hair repair, so your hair stays healthy and looking vibrant day after day.

Looking for a Reputable Hair Salon

Unless you’re a professional hair stylist yourself, it’s difficult to fully understand how hair colouring can be damaging, and you can likely expect a result that can be anything but your desired outcome. Not only a reputable hair salon in Singapore can provide you with quality hair styling products, their hairstylists are also trained to provide safe hair care treatments to enable a gentler hair colouring process.

Unfortunately, not all salons are created equal, so make sure to choose the right hair salon to take care of your hair. You may find several salons in your neighbourhood with ongoing promos, but the amount of money you’ll save cannot rescue your hair from impending disaster from cheap hair products. The best hair salon in Singapore may be a lot pricier than the local salon near you, but you can be sure that your tresses are in good hands with their professional hair stylists and quality hair products.

Lastly, don’t let the price be the only deciding factor. Of course, you need to make sure you can afford regular salon visits, but if the salon constantly needs to find ways to keep regular customers by offering discounts and special offers, that’s a red flag. A good hair salon in Singapore will be able to keep its clients without a problem. An exception, though, is when a new hair salon is opening up and is starting to look for clientele; it’s solely up to you whether to give it a chance or look for a reliable and more experienced salon.

One’s hair is every woman’s crowning glory, so take good care of yours by keeping it strong and healthy. Don’t let just anyone touch your locks; book an appointment now with the best hair salon in Singapore.

Wonderful Reasons to Eat Cheese

You do not need an expert to tell you that cheeses play an important role in your health. It is thereby important to consume it – regardless of the type. There are many cheeses in the world – some are unique in their own region while others are very common. Here in Singapore for example, you often hear cheddar, parmesan and mozzarella cheese from your pizza orders.

Throughout history, it has been part of human diet as well as a gourmet food. It is indeed delicious plus nutritious. Speaking of nutrition, you have to know the nutrition facts of cheese so you can continue patronage and share it to your friends as well. Here are the good reasons for eating cheese:

Protein: Let it be known that cheeses are an exceptional source of protein. For example, a slice of cheddar cheese (about 28 grams) holds 6.7 grams of protein – this is similar to a glass of milk. The milk proteins are rich in essential amino acids plus it is highly digestible. Proteins are excellent agents that can promote lower blood pressure and improved absorption of minerals in your digestive tract.

Fat: The fat content of a cheese depends on its type. Cheeses have intense saturated fat (about seventy percent) and monounsaturated. Have you heard about ruminant Trans fats? If you haven’t, you should know that it is good for the body if consumed in reasonable amounts.

Carbs: The carb content of cheese depends on the aging, type and brand. The carbohydrate in milk is referred to as lactose. During the production, the lactose is broken down into two things – glucose and galactose. If you are lactose intolerant, this is not the best for you. If you are not, always remember to consume it moderately.

Vitamins and minerals: The good news is that cheese is an excellent source of vitamins and minerals. This is not a surprise since cheeses are made from milk. You will get calcium, vitamin B12, phosphorus, sodium, zinc, selenium, vitamin A, riboflavin and vitamin K2.

There is no doubt that cheeses are beneficial for your health. This is enough reason to consume it. However, you have to be cautious because there are some cheeses who warn for consuming only moderate slices.

If you want to know more about cheeses, you have to learn some of its features, kinds and types so you won’t be easily fooled in the market. Remember that the color can vary from white to yellow and green depending on its type.

Sexually Transmitted Diseases: Nutrition and Fitness for Better Health

Sexually transmitted disease (STD), as the name implies, is transmitted via sexual intercourse in most cases; therefore your lifestyle choices regarding physical intimacy play a major role in determining your risk for STD.
Keep in mind that these diseases are prevalent in today’s society, with an estimated 500 new cases of STD in Singapore each year. STDs affect anybody—at any age, gender, sexual preference, race, and economic status—and more than half of these cases are in younger people aging fifteen to twenty five.

Transmission

Infections are primarily passed on through direct skin-to-skin contact and exchange of body fluids. They are not transmitted through casual contact such as shaking hands, hugging, or talking with a person. Even public toilets do not pass on STDs from one person to another.

Pubic lice, or ‘crabs’, is the only exception to the rule. Although most STDs are spread through sexual contact, these insects can cling to clothing or bed linens and then be passed to another individual who is in contact with the lice-infested material. This is the reason why it’s important not to take off your underwear when trying on clothes in stores, especially bikinis and swimsuits.

Type of Sexual Contact

Anal intercourse poses the highest possibility of passing an infection, because the anal lining is much thinner and more delicate than vaginal lining. Therefore, anal penetration can easily cause microscopic tears or trauma, which reduces the body’s natural barriers against infections. If you’re someone who has had anal sex before, it would be advisable to see a doctor for STD testing.

Sexual Preference

Infections can be passed through anal, oral, or vaginal intercourse; so whatever sexual identity or sexual preferences you may have, it will not make you invulnerable to STDs. However, as a group, men who have sex with men (MSM) are more prone to syphilis and HIV and should do std screening in SIngapore, while women who have sex with women (WSW) have the lowest risk of catching and transmitting STDs. However, take note that a quarter of the new HIV cases are passed on through heterosexual contact.

Vaccines

Make sure your health check-ups include STD screening and discussions about vaccines that help prevent STDs. HPV vaccines, like Cervarix and Gardasil, and hepatitis B vaccines can now be given at birth. If you have not been vaccinated since, you can ask your healthcare provider on what vaccines is best for your age and for the infections you want to protect yourself from.

Drugs and Alcohol Use

Your lifestyle will also determine your susceptibility to infections. If your lifestyle choices include excessive use of alcohol, prohibited drugs, and marijuana, an STD testing would be beneficial since you have higher risk of getting an infection. Using injectable drugs and sharing of needles can directly transmit infections like hepatitis A and B and HIV, which can all be detected in an STD screening.

Immunity Boosting Foods

Apart from STD testing, make sure you are eating the right foods to boost your immune system and keep any infections at bay. Here’s what you need to include in your diet for stronger and healthier immune system.

Foods Rich in Vitamin C
It’s no secret how vitamin C strengthens the ability of the immune system to fight foreign bodies. Other than citrus fruits, leafy greens are some of the best source of disease-fighting vitamins and minerals, and this includes from kale and spinach to dark lettuces. Long with vitamin C, these vegetables are also excellent sources of beta-carotene, iron, folate, carotenoids, phytochemicals, magnesium, and antioxidants.

Fermented Food
Fermented foods have the ability to restore the body’s natural pH level. In fact, yogurt is one of the most effective solutions for yeast infections in women. Although it cannot cure the infection your may have, if definitely helps in keeping symptoms to minimal.

Cranberry Juice
In many STD cases in Singapore, the bladder or the urinary tract is affected. Cranberry juice is a helpful in such cases. Regularly drinking this juice kills some of the bacteria and helps relieve the irritation or the burning sensation you may be experiencing when urinating. Other than consuming cranberry juice, you may also take cranberry supplements.

Whole Grains
Whole grains contain nutritional elements that are stripped away from refined grains. Selenium, folate, ad B vitamins are some of the vital components of whole grains that contribute for healthier immune system. Have at least three servings a day of barley, whole wheat, millet, rye, wild rice, brown rice, quinoa, or whole grain breads, cereals, and pasta to help your body naturally fight infections.

Meat, Poultry, and Fish
These foods contain high ratio of lysine to arginine, two essential amino acids that always go together and are associated with herpes. According to specialists, herpes virus needs the amino acid arginine to reproduce. Lysine, on the other hand, counteracts the growth-stimulating properties of arginine on herpes and promotes growth of arginase, an enzyme that breaks down arginine. Besides amino acids, these foods are great sources of minerals like iron and zinc—low levels of which can contribute to the risk of herpes outbreaks.

Cruciferous Vegetables
There have been some evidences that a compound found in cruciferous vegetables, such as cauliflower and broccoli, can inhibit the growth of herpes-infected cells. Although this has not undergone extensive researches yet, it doesn’t seem harmful to include these green veggies into your daily diet.

Strengthening your system is one good way to become less prone from infections. However, it is far more important to be open with your partner about your sexual history and health. Talk to a healthcare professional and discuss about getting an STD test for you and your partner.

The Health Benefits of Cheese

You are old now to know that everything taken in excess can harm the body. You have to remember that moderate consumption of anything is still the best remedy. If in this case you love cheese, it is crucial that you do not take it excess if you want to reap its optimum health benefits.

There are many cheeses here in Singapore but wait till you travel the world, you will be overwhelmed with many cheese options and origins. Cheese is tasty and nutritious but not all people know its health benefits. So, what are the health benefits of cheese? Here is a list:

It can improve bone health and teeth

Cheese comes from milk (cow, sheep and goat). The taste and texture will depend on the type of milk and the aging process. Since it is a dairy product, there is no doubt that it can improve bone health including your teeth. Perhaps you heard about osteoporosis. Osteoporosis is a disease that has the power to reduce your bone density. As a result, you will be prone to fractures. Elderly women are at risk with osteoporosis.

Eating cheese can effectively battle osteoporosis thereby improving your bone health.

It can benefit heart health

One of the leading causes of death not only here in Singapore but the world is heart disease. It has been found out by research that consumption of dairy products can benefit heart health. It can even reduce your risk of having hypertension. The exceptional nutrients in the cheese like calcium, magnesium and potassium can help with the heart.

It can improve nervous system functions

This is not common but you have to know that cheese contain vitamin B12. Vitamin B12, which is called cobalamin, can help facilitate or improve nervous system functions.

It can improve muscle-to-fat body composition

For athletes out there, cheese (particularly the full fat cheese) can help when it comes to improving muscle-to-fat body composition. Cheese has high in calorie which is perfect for the athletes. If you want to gain more weight, the calories can also do the trick.

Now that you know the benefits of cheese, it is time that you include it in your dietary plan. You have to be careful though when consuming cheese and other dairy product because you might be allergic to it or if you are lactose intolerant, it can affect your body. You have to check with your doctor first. As mentioned earlier, consume it in moderation if you want optimum health benefits.

5 Ways to Have a Great Conversation

Imagine you’re in an event. You bumped into an acquaintance and you said “hello.” You make a bit of small talk, and then the awkward pause. You just don’t know what to say next.

We’ve all been there—that moment when your brain just refused to generate ideas to talk about. Well, it’s time to make sure that the awkward situation never happens again. Here are five important rules that will transform you to a great conversationalist and possibly make you the life of the party.

Bring Up Old Memories

How many times you’ve started a conversation with “Hey, how are you?” This happens almost every time you meet someone somewhere. It’s as boring as it gets, because the answer you’ll likely get is ‘I’m good.’

Instead of falling into dead air after that, bring up immediately a great memory. For example,
“Hey remember the first time we all went to try ice skating at The Rink? That was so fun.” It’s a guarantee you’ll get a much better reaction.

Be Curious With the Person

Have a genuine curiosity and passion to learn from other people. One of the ways to get people open up to you is to ask them questions.

Listen carefully during the conversation and ask them questions. Don’t ask just for the sake of asking something. Make sure it’s genuine and thoughtful. You will know what to ask when you listen attentively to what they are saying.

Remember Names

A tried-and-tested way to show someone that you really care is to remember their name—not their last name but their first name. People respond better if you show them that you know them.

One easy trick to help you remember people’s names is to repeat it after they tell you. You can also try word association, where you try to think of a thing or a popular personality with the same name to help you remember the person.

Live an Interesting Life

Live the life you’ve always dreamed of, or at least inject something interesting to your everyday routine to break the monotonous activity.

For example, take a modern dancing class, enrol to a baking course, write a book, start a small business, travel abroad or go camping every weekend. Once you keep things interesting in your life, you’ll have countless of great stories to tell other people, which lead us to the next rule.

Storytelling

People can hardly remember details, but they can remember great stories. One of the ways to become a great conversationalist is to have amazing stories to tell.

Real stories are much easier to tell and sound more interesting than stories that are completely made up. Depending on what’s being talked about, bring up interesting life events that fits the context of the topic.

People are naturally drawn to good conversationalists, because they are always fun to be with. If you want to be this person, remember and learn these rules by heart.