health

How to Turn Body-Shaming into Body Positivity

Nadya Sharfina · January 6, 2025 · Leave a Comment

"Turn the pain of body shaming into the power of body positivity—embrace your worth and rise above negativity."

We all have insecurities. They might stem from various aspects of our lives—our weight, finances, career choices, social standing, or physical appearance. These feelings are a natural part of being human, but they can sometimes weigh us down and affect how we view ourselves.

What’s even more disheartening is when others exploit these vulnerabilities. When people mock or belittle us for things we’re already self-conscious about, the impact can be profound. One particularly harmful form of this behaviour is body shaming. It’s a toxic practice that targets our physical appearance, often leading to a cycle of shame and self-doubt.

But there’s a way to rise above it. This article is here to guide you through that process—to help you cope with the negativity of body shaming and transform it into a source of empowerment. Together, we’ll explore how to turn body shaming into body positivity, creating a mindset that celebrates your worth rather than letting others define it.

What is Body Shaming?

Body shaming is a form of bullying that specifically targets a person’s physical appearance and body image. It can involve hurtful comments about weight, shape, size, hairstyle, or even clothing choices. This behaviour can be subtle or overt, but its impact is consistently harmful.

What makes body shaming even more troubling is that it affects people of all ages. From children in school to adults in professional settings, no one is completely immune. This is a sensitive subject for everyone because our physical appearance is such a personal and vulnerable part of our identity.

When someone is subjected to body shaming, it often chips away at their confidence. They may start to feel as though something about them is inherently wrong or flawed. This can lead to a cycle of self-doubt, where they begin comparing themselves to others and questioning their own worth. Over time, these feelings can grow into deeper insecurities, making it crucial to address body shaming and its damaging effects.

How to Turn body-shaming into Body Positivity

Creating Healthy Habits

Begin by eating more nutritious meals: add extra vegetables to your plate, drink plenty of water, and cut down on junk food. These small changes can greatly boost your energy and well-being.

Exercise is another excellent way to care for your body. Whether it’s starting a workout routine, taking up a sport, or simply going for regular walks, staying active is good for your physical and mental health.

Getting enough sleep is also crucial. Try not to stay up too late and aim for a good night’s sleep every night. Being well-rested helps improve your mood and gives you the energy to handle daily challenges.

Don’t overlook the importance of skincare. Use a good moisturiser to keep your skin hydrated and apply sunscreen to protect it from damage. These simple actions are a way of showing yourself respect and recognising your worth.

Remember, it’s never too late to start focusing on your health. There’s no need to set strict goals or aim for a specific size or weight. It’s about creating habits that make you feel happy and comfortable in your own body.

The Power of Words

The words you speak to yourself hold great power—they can shape your thoughts, build your confidence, and shift your mindset toward a more positive outlook.

Start by finding affirmations that work for you. Remind yourself of your worth with phrases like, “I am enough,” “I deserve to be loved,” or “I am just a human, like everyone else, worthy of respect.” These statements may feel strange at first, but over time, they can help reset your mind and foster self-belief. What you say to yourself becomes what you believe, so choose words that uplift and empower you.

Being yourself doesn’t mean holding on to the negative sides of who you are. Instead, focus on letting go of the habits, behaviours, or mindsets that hold you back. Embrace the positive qualities that make you unique and celebrate what sets you apart.

Above all, don’t let anyone else’s words or opinions define your worth. If there’s one person who deserves your love and kindness the most, it’s you. Speak to yourself with the same compassion and encouragement you would offer a close friend.

Limit Your Social Media

Social media can be a great way to connect and unwind, but it can also make you feel stressed or insecure, especially when the content doesn’t make you feel good. Start by unfollowing accounts that leave you feeling negative. Instead, follow accounts that promote positivity, self-love, and well-being.

Social media should be a positive escape, not a source of stress. It’s meant to entertain or motivate you, not make you feel worse. If you notice that scrolling through social media makes you anxious or unhappy, it’s time to rethink what you’re following.

You can also set limits on how much time you spend on social media. For instance, try restricting your use to no more than three hours a day. This can help create more balance in your day and allow time for other activities that support your mental health.

Wear Everything You Like

Your wardrobe should be a reflection of your personal style and a way for you to express yourself, not a tool to hide or change who you are. When you feel good in what you’re wearing, it shows in your confidence and energy.

Style is a representation of who you are. It’s about expressing your individuality and embracing the things that make you feel confident. Don’t be swayed by trends or pressures to dress a certain way based on others’ expectations. Fashion is personal, and you should wear what feels right for you, whether that means bold colours, relaxed fits, or anything else that makes you feel empowered.

Most importantly, never change your style just because of what other people think or say. You don’t need anyone’s approval to feel good in your clothes.

Reach Out for Professional Help

If you feel like you’re struggling or things are becoming too overwhelming, it’s important to reach out for professional help. When body image concerns start to affect your mental health, seeking support can make a significant difference in your journey to body positivity.

Talk therapy can be a valuable resource for managing mental health and body image issues. Whether you’re dealing with depression, anxiety, body dysmorphic disorder (BDD), an eating disorder, or low self-esteem, a therapist can help you understand the causes of these feelings and guide you through the healing process. Therapy provides a safe space to talk through your concerns and develop healthier thoughts about your body. In Singapore, clinics like The Therapy Room, Talk Your Heart Out, and The Singapore Counselling Centre (SCC) offer support.

If you’re also struggling with your diet or nutrition, a Nutrition Specialist can provide support tailored to your needs. They can guide you in creating a balanced eating plan that focuses on your overall health rather than trying to meet unrealistic standards. Remember, it’s not about being thinner; it’s about being healthier. A nutritionist can help you make mindful decisions about your diet, promoting a more positive relationship with food.

Be Good to Others

A simple way to encourage body positivity is by being kind to others. You never know what someone else might be struggling with, and your words can have a bigger impact than you realise.

It’s important to remember that what you say can affect others in ways you might not expect. Instead of commenting on someone’s appearance, try complimenting things like their style, intelligence, or personality. This not only boosts their confidence but also promotes a more positive view of self-worth that goes beyond looks.

Being kind and thoughtful in your interactions helps create an environment where body shaming has less room to grow, and body positivity can thrive. Everyone deserves respect, and a kind word can go a long way in making others feel valued for who they truly are.

Discover more articles on healthy food topics: Smart Food Choices for Kids’ During Exams and Is It Safe for Teenagers to Consume Caffeine?

Helping Your Daughter Through Menstrual Cramps and Cycles

Nadya Sharfina · April 16, 2024 · Leave a Comment

"Menstruation is a normal part of growing up for young women, with common symptoms like cramps and fatigue that should be monitored for severity."

Most girls start getting their period around age 12, but in general, it can happen anytime between the ages of 10 and 15. Menstruating is a natural part of growing up for young women. During menstruation, many young women experience symptoms such as cramps, back pain, headaches, fatigue, and mood swings. While some discomfort is normal, severe or ongoing symptoms shouldn’t be ignored. This transitional phase is an opportunity for mothers to reassure their daughters.

This article aims to help mothers recognize their daughters’ common period symptoms, understand what sort of care they will appreciate, and know when to seek proper care from a doctor.

What Causes a Period?

Periods, or menstruation, occur due to hormonal changes in the body. Hormones like oestrogen and progesterone control the menstrual cycle. It begins with the follicular phase, where the brain’s pituitary gland signals the ovaries to develop follicles containing eggs. Around the middle of the cycle, another hormone surge triggers ovulation—the release of an egg from the ovary into the fallopian tube.

After ovulation, the empty follicle transforms into the corpus luteum, which produces progesterone. This hormone thickens the lining of the uterus in preparation for a possible pregnancy. If pregnancy doesn’t occur, hormone levels drop, leading the uterine lining to shed. This shedding results in a period—blood, tissue, and mucus flowing out through the cervix and vagina. Once menstruation ends, the cycle repeats with new follicles growing in the ovaries.

When is the Normal Timing of the Cycle?

Women have different menstrual cycles. The cycle is usually counted from the first day of one period to the first day of the next. However, cycles can vary a lot among individuals. Menstrual bleeding can occur every 21 to 35 days and can last from 2 to 7 days.

When menstruation starts, it’s common for cycles to be longer as the body settles into its rhythm. Cycles can be regular, occurring consistently each month, or they can be a bit irregular. Periods can vary in how heavy or light they are, and they can be painful or pain-free, lasting different lengths of time.

As women near menopause, typically in their late 40s to early 50s, their menstrual cycles may become irregular again. Menopause signals the end of menstrual periods, and during this time, irregular cycles or changes in bleeding patterns are normal.

Any unusual bleeding or concerns about menstrual health should be discussed with a healthcare provider, as irregular bleeding could signal other health issues needing attention. Talking openly with healthcare professionals is crucial for managing menstrual health at different stages of life and maintaining overall health.

What Are the Symptoms?

It’s important to know that not every woman will have the same symptoms, and the intensity and combination of symptoms can vary greatly. Common premenstrual symptoms in your daughter may include breast swelling and tenderness, feeling tense or irritable, bloating, acne breakouts, and cramps in the legs, back, or stomach. Many young women also feel tired and experience mood changes as part of premenstrual syndrome (PMS). These symptoms typically occur in the days leading up to the period and can significantly impact daily life and emotional well-being.

For mothers supporting daughters dealing with menstrual issues, it’s crucial to offer support and understanding. Encouraging open discussions about menstrual symptoms can help you to understand what your daughter is experiencing, which may be completely different from your own experience. Educating and normalising conversations about menstruation can improve overall health outcomes and quality of life for young women dealing with menstrual issues.

When to Call a doctor?

Most girls have regular menstrual cycles without problems, but certain signs mean it’s important to see a doctor for advice. If your daughter is 15 and hasn’t started her period, or if her period hasn’t become regular after having it for over 2 years (usually every 4–5 weeks), it’s good to contact her healthcare provider for evaluation. Also, if she has bleeding between periods or severe cramps that don’t get better with over-the-counter pain relievers like ibuprofen or naproxen, talking to a doctor is recommended.

Other symptoms to discuss with a doctor include very heavy bleeding (saturating a pad or tampon faster than every hour) or periods lasting longer than about a week. Severe PMS symptoms that greatly affect daily life—like trouble sleeping, dizziness, bloating, withdrawing socially, trouble concentrating, or extreme fatigue—should also be discussed with a healthcare professional for proper evaluation and management.

Talking openly with a doctor about any irregularities or troubling menstrual symptoms is important for good reproductive health. Getting prompt medical attention can help ease discomfort, manage symptoms, and ensure good menstrual health in the long run.

How to Treat Menstrual Pain?

To ease physical symptoms during menstruation, it’s important to consider lifestyle factors that can impact comfort and well-being. Encouraging a balanced diet is key. Limiting salt and caffeine can help reduce bloating and discomfort. Try a diet rich in fruits, vegetables, whole grains, and calcium-rich foods to provide essential nutrients and support menstrual health. Check out Smart Food Choices for Kids’ During Exams and Is It Safe for Teenagers to Consume Caffeine?

Focusing on dietary choices like more fruits, vegetables, and whole grains can maintain stable blood sugar levels and supply important vitamins and minerals for menstrual health. Foods high in calcium such as dairy products, leafy greens, and fortified plant-based alternatives can also help ease symptoms like bloating and mood swings. Staying hydrated by drinking plenty of water will help to reduce bloating and alleviate cramps.

Along with dietary changes to improve your daughter’s menstrual health, there are other options you can try to help manage her discomfort. Tell her to take a warm bath or shower, which can bring relaxing comfort and aid with cramps. Putting a heating pad or hot water bottle wrapped in a tea towel on her stomach might also help relieve cramps and bring comfort. Gentle massages on her stomach and back can help ease the stress and discomfort caused by menstruation cramps.

Encouraging your daughter to do light activities like yoga, swimming, walking, or cycling will help her menstruation symptoms and overall well-being. These activities can aid with pain relief and mood enhancement during her menstrual cycle. If required, visit a healthcare provider about utilising pain relievers to effectively and safely manage pain and discomfort.

The Impact of Divorce on Kids and How to Help Them Through It

Nadya Sharfina · February 2, 2024 · Leave a Comment

"Navigating divorce requires families to adjust communication and parenting styles, with varied impacts on children's lives."

Going through a divorce is a challenging phase for families, not only for the parents to figure out new ways to communicate but also for learning different approaches to parenting. The effects of divorce on children are quite diverse and can vary from one child to another. Let’s dive deeper into this article and examine how divorce can leave its mark on the lives of the little ones in a family.

1. Struggling in School

When parents decide to part ways, it can result in an emotional upheaval for their children, particularly affecting their performance in school. The complex and new circumstances can make it more difficult for children to concentrate on their schoolwork, thus impacting their academic achievement.

This struggle in school is usually not due to a lack of desire to succeed; rather, it is due to how the divorce process might provide distractions and emotions that make it difficult for them to keep on top of their schoolwork.

2. Social Withdrawal

Children might face some difficulties in connecting with friends or forming new friendships. This uncertainty can impact how comfortable children feel in social settings. They might find it a bit harder to open up to friends or make new connections because of the changes happening at home. The concern about their family situation being unique can create a barrier to social interactions, making them feel a little hesitant or uneasy about sharing their experiences with others.

One solution to help children navigate these challenges is by fostering an environment of empathy and understanding at home and school. Encouraging open communication about family dynamics can alleviate the sense of isolation and help children realise that they’re not alone in facing such situations. Try to encourage your children to participate in group activities or clubs that align with their interests. Engaging in such activities fosters natural bonding and helps them form friendships with peers who share similar interests. This can create a supportive network for them beyond just their immediate family. Check out ‘All about Co-Curricular Activities: How to Choose the Right CCA for Your Kids’

3. Emotional Sensitivity

Dealing with emotions after a divorce is a big deal for children. It’s like the whole family is going through a rollercoaster of feelings, and children are right there in the middle of it. They might feel all sorts of things – like they’re missing something, angry, confused, or anxious. It’s a mix of emotions that can be pretty intense.

When these emotions hit, children need a way to let them out. They might need someone to talk to, someone who’s willing to listen, or just a safe space to share what’s going on inside their heads. Having an emotional outlet is important for them to handle all these intense feelings that come with the changes happening in the family.

To support children in managing their emotions, it’s important to offer them diverse outlets for expression and support. Encouraging activities they enjoy, such as art, music, or sports, can serve as healthy distractions and channels for emotional release. These mediums can act as therapy, allowing them to express deep emotions they may not be ready to discuss verbally. Engaging in positive activities also provides distractions and helps them constructively navigate their feelings. Check out ‘Unveiling the Magic of Art Therapy for Kids’ and ‘5 Exciting Sports for Kids and Teens in Singapore’

4. Feeling Guilty

When parents choose to go their separate ways, it can make children wonder why it’s happening, and these thoughts can lead to feelings of guilt as if they did something wrong. It’s a common reaction when families experience a divorce. This sense of guilt isn’t just a small feeling; it often comes with extra challenges, like feeling more pressure, bouts of sadness, and increased stress.

Children might start questioning themselves, wondering if their actions or behaviours somehow caused their parents to split up. This added emotional weight can make the whole situation even more challenging for them to handle.

5. Destructive Behaviour

When parents haven’t solved all their problems and things are still a bit messy after the divorce, it can lead to some less-than-ideal outcomes for children. If children have experienced their parents fighting for many years, they might be more prone to engaging in dangerous behaviour. This includes doing things that are against the law, like getting involved in petty crime or drug use.

Addressing destructive behaviour in children after a divorce requires a comprehensive approach centred on stability and positive reinforcement. Fostering open communication between parents and children establishes a supportive environment where children feel safe expressing their emotions and seeking guidance without fear of judgement. It’s crucial not to criticise them if they exhibit changes in behaviour or make mistakes, as this can worsen the problem.

Implementing positive reinforcement techniques, such as expressing unconditional love and offering rewards for positive choices, can motivate children to make healthier decisions and avoid destructive behaviour. However, if necessary, seeking professional support through therapy or counselling can equip children with the necessary tools and coping mechanisms.

Counselling centres for children and families in Singapore:

6. Health Problems

The process of divorce can bring a lot of stress, and this stress can affect the health of children. When children experience their parents getting divorced, it might make them more likely to get sick because the stress can make it harder for them to stay healthy.

Things like trouble sleeping can be a part of this, and it all adds up to affect their physical well-being.

Sometimes, when children are feeling sad or down, it can make their health even worse. It’s like a cycle – feeling sad can make them less healthy, and being less healthy can make them feel even sadder, possibly leading to depression.

To address the impact of stress on children’s health, it’s important to take a holistic approach that considers their physical and emotional well-being. Establishing consistent routines and promoting healthy habits like regular exercise and nutritious meals can bolster their immune systems and counteract the detrimental effects of stress on their health. Check out ‘Smart Food Choices for Kids’ During Exams.’ Additionally, teaching stress-reduction techniques such as mindfulness exercises and relaxation methods can empower children to manage their emotions effectively and alleviate the physical strain caused by stress.

7. Loss of Faith in Marriage and Family

Children might lose some trust in the idea of getting married and having a stable family. The experience of their parents separating can shake their belief in the things they thought were supposed to last forever. They begin to wonder if marriage and families can be as strong and reliable as they once believed.

This change in thinking can affect how children view the idea of getting married when they grow up. They might become a bit hesitant or uncertain about the whole idea of marriage because they’ve seen that sometimes things don’t work out the way they expect. The experience of their parents’ divorce makes them approach these ideas with a bit more caution and doubt.

In conclusion, divorce can have a wide-ranging impact on children’s lives, including academic performance, social interactions, and emotional well-being. While the effects of divorce are different for each child, the disruptions can be significant. Parents need to acknowledge these problems and provide their children with the appropriate support, understanding, and a supportive environment to help them get through this difficult phase.

It is recommended that both parents approach the situation with honesty. Sitting down together to calmly share the news of the divorce can help alleviate some of the confusion and anxiety children may feel. Remember to get on the same page before the discussion and avoid arguing in front of them. This could involve reassuring the children that both parents still care and have a united front when it comes to parenting. By prioritising the children’s well-being and maintaining open communication, parents can help their children adapt and thrive despite the challenges of divorce.

Parenting Children with Autism

Nadya Sharfina · January 24, 2024 · Leave a Comment

“With love as a guide, parenting children with autism influences their speech, social connections, and exploration of their surroundings.”

Navigating the journey of parenting a child with autism can be both rewarding and challenging. Autism spectrum disorder (ASD) is a complicated set of problems that influence a child’s development, including their ability to speak, connect socially, and navigate their surroundings. This article explores essential information for parents of autistic children, including symptoms and available treatment options.

Possible Symptoms of Autism in Children

Kids with autism show different signs. Notably, these signs can differ between boys and girls. Girls with autism often present subtler symptoms, demonstrating greater adeptness at concealing their challenges, which can complicate the identification of the condition. As they grow, signs might change. A common early sign is difficulty making or sustaining eye contact. Challenges in communication also surface, ranging from delayed speech development to struggles in understanding and using language effectively.

Another characteristic involves difficulties in learning academic subjects and adapting to new changes, such as adjusting to unfamiliar environments or routines. Autistic children may exhibit strong reactions to loud noises and bright lights, which cause discomfort or distress. Repetitive actions are also a characteristic of autism in children. They might have their own special actions, such as clapping or rocking— their way of feeling calm.

Autism should only be diagnosed by medical professionals who will work closely with parents to conduct developmental monitoring, screening and diagnosis.

Some Factors That May Contribute to Autism

Before delving into the factors connected with autism, it’s important to note that the material offered here is not for diagnostic or therapy purposes. It is not a substitute for speaking with professional healthcare. Increased risk doesn’t imply a direct cause. For instance, certain gene changes linked to autism can be present in individuals without the disorder. Likewise, exposure to environmental factors associated with autism doesn’t guarantee that everyone exposed will develop the disorder.

According to research, autism tends to exhibit a familial pattern, with changes in specific genes playing a significant role in increasing the likelihood of a child developing autism. These genetic variations can be inherited from parents, even if the parents themselves do not have autism. These changes may occur spontaneously in the early stages of embryo development or within the sperm and/or egg. Additional factors that may increase the risk of autism include older parental age, complications during pregnancy and childbirth (such as extreme prematurity, low birth weight, or multiple pregnancies), and pregnancies occurring within a year of each other.

On the flip side, some factors seem to contribute to a lower risk of autism, such as taking prenatal vitamins with folic acid before conception and throughout pregnancy.

Treatment of Autism in Children

While a cure for autism hasn’t been found, effective treatments can significantly manage its symptoms. Certain medications may be given to treat specific symptoms or conditions linked with the disorder. This pharmacological intervention tries to provide additional support that is suited to the individual’s needs.

There are also various therapies that cater to the needs of autistic children:

Occupational Therapy: This intervention focuses on equipping children with essential daily life skills, and fostering their independence in various activities.
Applied Behavior Analysis (ABA): It focuses on improving communication and social skills

Tips for Parents of Autistic Children

Nurturing a child with autism comes with its share of challenges, but with the proper approach, the symptoms can be handled well. Autism is something that sticks around throughout life, so it needs ongoing attention. Here’s a bit more on what parents can do:

Stick to the plan:
Follow the steps laid out by the doctors and specialists. They’ve got strategies to make things easier and smoother for the child.

Connect with local support:
Joining local groups is a bit like finding teammates. There are other parents who’ve been through similar stuff. They share ideas and support each other. It’s like being part of a community that gets it. Here’s a list of local support groups in Singapore:

Take care of yourself:
Parenting can be like running a marathon. It’s crucial to take breaks, rest, and do things that bring joy. This isn’t just about the child; it’s about keeping the parents in good shape too.

Keep an eye out early:
Think of it as having a radar. Watch for signs that might pop up early. The sooner these signs are spotted, the sooner action can be taken.

Practice patience with both yourself and your child, recognizing that there is ample time for growth and learning. Setbacks may occur—moments where you lose your temper or your child faces challenges fitting in at school. Embrace these experiences as opportunities to learn and improve. Commit to finding solutions. When progress is made, take the time to acknowledge and celebrate it. Offer praise to your child and recognize your own personal successes in the journey of growth.

The Parenting Diary: 8 Habits to Start in 2024 to become Unstoppable!

Rebecca Samuel · January 8, 2024 · Leave a Comment

"Kickstart 2024 by incorporating habits into your routine, striking a balance between work, parenting, and personal growth—ensuring you shine in every aspect of your life."

It’s the start of 2024, the start of another working year and also the start of yet another school year. Between juggling new projects at work and your child’s priorities, it will be easy to lose a sense of yourself and your personal goals. Time may be tight, but good habits that are woven into your daily routine will set you up to be both a star parent and a well adjusted individual. Read on to find out more about 8 habits that you can start incorporating into your life in 2024!

1. The morning routine – stretch & strategise

Establish a routine in the morning which involves taking time for yourself. Start with a quick stretch. This can be as simple as neck rolls, toe touches and a few sun salutations. Then take a few minutes to pen down your plans for the day. I personally prefer to use a checklist which I can tick off throughout the day, giving me that desired sense of accomplishment, but you can use any method that works for you. This is a list of major things that you absolutely need to get done – and not every single minor task. Alternatively, you can also make this list the night before, and then take a few minutes to glance through it in the morning to get your game face on.

2. Write down your thoughts before bed

Photo by Jess Bailey Designs on Unsplash

Writing your thoughts down before bed will improve your quality of sleep. You can look at it as a brain dump of everything that has happened in your life for the day, or you could go a little further and reflect on everything that has happened. If writing takes up time, try using voice typing to get your thoughts down a little faster. Here are some ideas for musings that you can pen down:

Your goals for tomorrow
What you’re grateful for
Negative thoughts and the reasons for them
Reflections on the kids or your partner
Feelings about your job

3. Exercise for at least 30 minutes a day

Some of us have a gym membership and lift weights regularly while also making time to attend a Pilates, Kickboxing or Zumba class on a regular basis. Some of us struggle to just make it through the work day and be back in time to have dinner and conversation with the kids. Try to incorporate exercise into your daily routine by walking or taking the stairs whenever possible. Carve out time to take a walk after dinner or gift yourself a walking pad that can be used while you work. Try your best to get some workouts done throughout the week, be it swimming, jogging or playing badminton with the family. Your older self will thank you for keeping active!

4. Sit in Silence for 10 minutes every day

Our minds are racing with thousands of thoughts all the time, and as parents, we are often multitasking in ways we didn’t know was possible. Sitting quietly for 10 minutes a day and emptying your mind will do wonders for your brain. It will give your racing thoughts a break and teach you how to be present in the moment. If you struggle to do this by yourself, try downloading a meditation app such as Headspace or Calm.

5. Establish a solid sleep schedule

Sleep is essential for reducing stress, your mental health, improving your mood and increasing your efficiency. If you stay up at night worrying or scrolling through your phone, you are not giving yourself the chance to have the best quality of life that you deserve. For deep and good quality sleep, remember to:

Turn off all screens at least 1 hour before bedtime
Do not eat at least 3 hours before bedtime
Ensure that your bedroom is cool and at a conducive temperature for sleep
Use blackout curtains to ensure that light pollution will not disturb your sleep
Do deep breathing and count backwards from 100 to 0. Or count sheep, anything goes!

6. Take a 30 minute walk in nature

If you live in Singapore, chances are that a park connector is fairly nearby. Even if it isn’t, a small park or a quiet tree-lined street will go a long way towards improving your mood. It has been proven that Nature can help get rid of anxiety, increase happiness and infuse calm. Moreover, it might be a great way to get your kids away from their screens and to have that after-school chat. [Read: Connecting with Your Kids: After-School Chats]

7. Read 10 pages a day

Can you barely remember the last time you picked up a book, or were able to concentrate on getting through it? Life gets in the way, and with a busy work schedule and kids, it becomes hard to find time to read entire books. Reading is what helps us develop as individuals and it is also what provides us with knowledge to improve our lives. Instead of attempting to read a book or two a month, try starting out with a mere 10 pages a day. This may eventually lead to more pages and even if it doesn’t, you will definitely get through the entire book at a certain point. Reading will help you increase your focus, knowledge and self-confidence. It will also give you bragging rights when trying to get the kids to read!

8. Drink water with every meal

This may go without saying, but plenty of adults do not drink sufficient water. This interferes with both your physical and mental health, causing greater irritability, impatience and exhaustion. Drink 300 to 500ml of water at every meal and make it a point to finish it before leaving the table. If you find it difficult to remember, try purchasing a water bottle with the exact measurement that you need, and drink from it throughout the day. Again, your older self will thank you for the hydration!

6 Tips for Your Kids to Have a Healthy School Year

Nadya Sharfina · January 5, 2024 · Leave a Comment

"As COVID-19 persists in Singapore, safeguarding our kids' health becomes paramount; take proactive steps with these six tips for a secure and healthy school year."

As COVID-19 continues to spread in Singapore, it’s important to make sure our kids stay healthy. To tackle the problems caused by the pandemic as well as other viral diseases, we’ve got to take action. It’s important to look at key strategies that can help kids stay healthy as they start a new school year in the middle of an ongoing health crisis. Take a look at these six tips to make sure kids stay healthy and safe during the school year.

Teaching Proper Hand Washing

It is critical to teach children how to properly wash their hands. Washing hands with soap for at least 20 seconds is significant because it helps prevent the spread of illness, not only in the classroom but throughout the entire school. Bacteria can quickly spread from one person to another. Teach kids to wash their hands after blowing their nose, going to the bathroom, and before eating. This helps lower the chance of getting sick and passing it on to others.

Make sure your kids always have hand sanitiser on hand, such as at their desks or in their bags. When kids are unable to wash their hands, they should use hand sanitizer before snacks or lunch and after touching shared items such as laptops or pencils. Provide your kids with a box of tissues to keep in their desks or bags. Tell them to sneeze into a tissue if they need to. Washing hands, combined with using hand sanitiser and wearing masks, is our best defence against many illnesses.

Keep the Immune System Strong

While there isn’t a proven way to ‘boost’ the immune system, maintaining good health is key to ensuring that kids’ immune systems work well. Having enough sleep, a balanced diet, stress management, regular exercise, and a focus on handwashing all play a role in reducing the likelihood of children catching colds, flu, or other illnesses.

Vaccination continues to be the most effective method of disease prevention. However, supplements such as elderberry, vitamin C and garlic are often used to aid with immunity support. Of course, you should always consult a doctor before giving your child supplements.

Check on Your Child’s Mental Health

Many kids and teenagers have faced challenges with their mental health, especially in the context of the ongoing COVID-19 pandemic. It is crucial to establish an environment where kids feel at ease discussing their emotions, emphasising that it is perfectly acceptable to express concerns about sensitive issues. Kids often shy away from such discussions due to the fear of judgement, lectures, or punishment. Therefore, assuring them that they can share their thoughts with their parents without the fear of being judged becomes even more vital during these uncertain times.

Monitoring for any behavioural changes indicative of anxiety, depression, or distress is essential, especially given the added stressors associated with the pandemic. Keep an eye out for:

Shifts in their mood, such as increased irritability, sadness, or frequent mood swings.
Changes in sleep patterns or hunger,
An abrupt drop in academic performance
Withdrawal from social activities or isolation from friends and family.
Physical symptoms, such as headaches or stomachaches, that have no obvious medical explanation may be indicators of emotional distress.
A sudden loss of interest in previously enjoyed hobbies may indicate underlying emotional issues.

If there is uncertainty regarding a child’s need for assistance or how to initiate a conversation, seeking guidance from a paediatrician or exploring school-based mental health programs is highly recommended.

Get Good Sleep Habits Going

Ensuring that kids get enough sleep is critical to their health. Lack of sleep has been linked to a variety of problems in kids, including trouble concentrating, obesity, sad thoughts,, and an increased vulnerability to injuries.

Sleep has an impact on academic achievement in addition to physical and emotional well-being. Incorporating stability into their schedules and providing reassurance during times of stress or uncertainty will help them sleep better.

Power Up with a Good Breakfast

A good breakfast is key for boosting kids’ brainpower. Having a nutritious breakfast with sufficient protein, fats and carbs is super important for making kids’ brains work better and keeping theirenergy levels steady throughout the day. Eating breakfast every day has loads of benefits. Kids who make it a habit get more of the good stuff their bodies need and eat less fat and cholesterol. They also get higher amounts of iron, B vitamins, and vitamin D, which are all very important. Check out ‘Smart Food Choices for Kids’ During Exams.’

You can also give nutritious snacks to kids. Choosing options like fruits, vegetables, or whole-grain snacks can provide the energy they need without compromising on nutritional value. Snacking healthily between meals not only keeps hunger at bay but also contributes to maintaining a well-balanced diet.

Stay Home When Sick

Choosing to keep your kids at home when they are sick is a responsible and considerate decision that not only prioritises their health but also safeguards the well-being of others. When you notice the onset of symptoms in your kids, such as a fever, cough, or general malaise, keeping them at home helps prevent the transmission of illness to other students, teachers, and the broader community.

Protecting kids’ health and well-being during the continuing COVID-19 pandemic demands a multifaceted approach. These six tips point out the significance of taking proactive actions to ensure that kids are safe and healthy. Combining these practices with a collaborative commitment to staying informed and following established guidelines will be our best protection against the further spread of COVID-19 in schools and communities.

Is It Safe for Teenagers to Consume Caffeine?

Nadya Sharfina · April 6, 2023 · Leave a Comment

"Caffeine consumption in teenagers has been linked to sleep disruptions, impaired school performance and social issues."

Many teenagers consume coffee to get through the rigour of school, extra-curricular activities, tuition and revision, but they may want to reconsider. Coffee can be hazardous to a teenager’s health and development, especially when over consumed. Caffeine consumption in teenagers has been linked to sleep disruptions, impaired school performance and social issues. It can also increase stress levels and lead to physical health problems such as obesity and insulin resistance.

Sugar is a major reason why some beverages are unhealthy, but caffeine should not be missed. We have explored why it is not safe or healthy for teenagers to consume caffeine from coffee or energy drinks, and what parents could do instead.

The Hazards of Caffeine Consumption

Caffeine is a stimulant and can have a powerful effect on the body, making teenagers feel more alert and energetic. This may seem like a good thing, but it could lead to physical and mental health problems down the line.

The overconsumption of coffee can cause a wide range of physical, emotional, and cognitive symptoms. These may include:

Headaches
Nausea
Vomiting
Irritability
Tremors or shakes

Difficulty concentrating and focusing
Increased heart rate and blood pressure

Convulsions or seizures
Mood swings
Impulsivity.
Dehydration due to frequent urination

Caffeine is known to reduce the quality of deep sleep during the night which could lead to chronic sleep deprivation. This disruption affects children’s cognitive functioning and emotional regulation in addition to their physical growth. Studies have linked the overconsumption of coffee in children to anxiety and depression due to its impact on sleep.

The Dangers of Sugary Drinks

Any caffeinated beverages marketed to kids come loaded with sugar. This makes them even more hazardous than coffee alone because consuming too much sugar can lead to serious health issues like diabetes, heart disease, and obesity. Parents should be aware of the sugar content in caffeinated drinks their children consume and try to limit their sugar intake as much as possible.

It is also crucial for parents to remember that energy drinks can be hazardous because they often contain more caffeine than coffee, plus large amounts of sugar. Not only does this combination provide an extra-strong boost of energy, it can also put kids at risk for serious health consequences if consumed in excess. For these reasons, parents should discourage their children from drinking energy drinks and give them options for healthier alternatives instead.

Alternatives to Coffee

If you want to give your kids a boost of energy without relying on caffeine, there are other alternatives you can explore. To keep your kids energised and healthy, you can offer them natural sources of caffeine such as:

Herbal teas. Peppermint and chamomile have calming effects, while green tea is packed with antioxidants that can help boost energy levels naturally.
Hot Chocolate: Hot chocolate made from cocoa powder is a delicious alternative to coffee. Cocoa beans have caffeine, and a large cup of hot cocoa has as much as 25mg of it.

Non-caffeinated beverages which you could try include:

Smoothies
Fruit juices

Kombucha
Coconut Water

Kefir
Lemon water

These contain many natural sugars that can provide energy without relying on caffeine, sugar-filled sodas, and energy drinks. Of course, it is still important to watch out for added sugars in these beverages and ensure they don’t exceed their daily recommended limit. Otherwise, these are healthier choices than caffeinated products.

Educating Your Kids About Healthy Choices

It is important to educate your children on the importance of making healthy choices when it comes to their diet. Parents should begin by teaching their kids the effects that caffeine can have on their bodies and the risks associated with consuming too much.

Monitoring how many times per week they consume coffee is a good way to make sure kids don’t suffer from any of the health risks. Talk to a nutritionist if you need help understanding the best diet for your kids. Read 6 Tips for Your Kids to Have a Healthy School Year and Smart Food Choices for Kids’ During Exams.

Parents can also model positive behaviour by avoiding sugary drinks and setting an example for their children to follow. By taking the time to educate our children and set a positive example, you will be helping to ensure that your kids lead healthy lives.

Powerful Talk: Parenting and Sex Education

Nadya Sharfina · March 7, 2023 · Leave a Comment

"Parents can prepare for these conversations by broaching age-appropriate topics and practicing effective communication methods with their kids.”

Discussing sex education with kids can often be difficult or awkward. It is important to discuss it however, as it teaches kids about their bodies, about making safe and healthy decisions, and fosters open, honest dialogue between parent and child. Read on for some suggestions on talking openly about this sensitive subject with your kids.

Introduce the Topic of Sex to Your Kids

Photo by Sebastian Pandelache on Unsplash

Introducing the topic of sex to your kids is an important parenting skill to have. Experts recommend that parents begin talking to their children about sex before any formal sex education in school. As children enter adolescence, the conversation should expand to include topics such as consent, healthy relationships, contraception, and the emotional aspects of sexual intimacy.

As kids grow, their comprehension of sex and sexuality changes, so it is essential to tailor the conversation accordingly. For example, when discussing sex with preschool-aged kids, parents should focus on introducing basic concepts like proper names for body parts and relationships between family members.

With school-aged or adolescent kids, parents can cover more complex topics such as sexual health, gender identity issues, and concerns about sexual safety.

Parents can help build trust and respect between themselves and their kids through these conversations while ensuring that their kids have a comprehensive understanding of sexual health as they enter teen or adulthood.

Explaining Puberty

Puberty is often a confusing period in a child’s life. Parents should discuss these topics in a safe and non-judgmental environment with their kids so that they can gain a better understanding of their changing bodies and feelings. Parents should discuss their child’s physical changes, such as growing taller or developing acne.

Hormones change the way a kid’s body looks on the outside, but they also cause changes on the inside. During puberty, kids may feel confused or experience strong emotions that they have never experienced before. They may be overly sensitive or easily upset. Parents should address emotional changes or the development of deeper relationships with friends as well as crushes.

Boys begin puberty between the ages of 9 and 14 and typically reach puberty two years later than girls. If your son begins to show signs of puberty before age 9 or no signs of puberty have appeared by age 15, talk to a doctor about it. Signs of puberty that you can tell your boys to look out for include:

Coarse, curly hair sprouting above the penis and on the scrotum
Testicles will get bigger
Erections may start to happen
Ejaculation: the release of sperm containing semen – will occur
Ejaculation during sleep may happen, and is called a ‘wet dream’
Hair will continue to grow under arms and on the face
The voice will crack and grow deeper

Girls typically start puberty 2 years earlier than boys, between the ages of 8 and 13. Periods (menstruation) typically begin around the age of 12. Signs of puberty that you can tell your girls to look out for include:

Breast development
Coarse, curly hair appearing on the labia
Hair growing in the underarms
Hips will start to widen
Abdominal cramps just before their first period
Spotting of blood on the underwear just before their first period

Both boys and girls will undergo emotional changes in varied ways. Some changes to look out for include:

When kids start worrying about what people think of their appearance
They may start to concentrate more on the way they look and dress
Becoming more concerned about their privacy
They may become moodier
Kids might want to focus on their friends rather than their families, showing less affection towards parents

Books, Podcasts, Videos, and Other Resources

Parents can provide their kids with resources to help them navigate the complex issues surrounding sex education. By doing so, parents offer their kids reliable and accurate information about sex and sexual health. These can include websites, books, pamphlets, podcasts, and even online forums where kids can ask questions in a safe, nonjudgmental environment.

Here are some books, podcasts, and videos on teaching kids about sex, puberty, and relationships:

Books

Ready, Set, Grow! by Lynda Madaras: This book contains everything you need to know about girls’ bodies and puberty. Detailed, but written in a friendly tone that addresses typical teenage angst. Suitable for preparing younger girls for puberty or for girls who have already begun puberty.

Let’s Talk about Body Boundaries, Consent & Respect by Jayneen Sanders: A fantastic resource for discussing consent in a thoughtful and non-threatening manner, ensuring that kids understand their body safety rights while also respecting the rights of other kids.

How to Talk to Your Child About Sex by Linda and Richard Eyre: The authors emphasize that it is never too early or too late to begin discussing sex and values with your kids, and they have tried-and-true methods for making it easier.

Podcasts

ONE Extraordinary Marriage Show: Talking with your spouse or partner, strategizing, and committing to answering truthfully to your children about sex are some of the action plans Tony and Alisa DiLorenzo recommend to parents in this podcast.

Life Kit: What are sex, genitals, consent, and self-touching? This episode of the podcast assists parents in overcoming their ambiguity and discomfort about sex education so that they can raise healthy and responsible kids.

Conversations with Dr. Jennifer: This Podcast covers why discussing sex with kids can be so difficult. This includes how to be a good mentor in early childhood to adulthood and age-appropriate sexuality conversations to have with your kids.

Videos

Vanessa and Xander Marin: Did you know that children who talk about sex with their parents make better decisions about their sexual lives? This video provides you with more information. Vanessa is a sex therapist, and together with her husband helps parents who are struggling to talk to their children about sex and offers advice.

Nicholeen Peck – Teaching Self Government: Nicholeen Peck is regarded as one of the most effective parenting experts in the world. Discussions centre around fixing behavioral issues in children, increasing family unity, or simply strengthening family relationships. In this episode, she discusses sex education and other age-appropriate topics.

Watchwellcast: This video explains the stages of puberty as well as what happens in children’s bodies and minds during puberty. Watchwellcast also decodes puberty in girls and boys in separate videos with great animation.

Providing resources will help kids gain the knowledge they need to make informed decisions. Parents must provide factual information to their kids rather than making up answers or using slang terms.

Kids should also be taught that it is acceptable to not have all of the answers. They can be encouraged to seek trustworthy information or guidance from healthcare providers, educators, or other responsible adults when in doubt.

Emphasise Consent, Respect, and Boundaries

When discussing sex with their kids, parents should emphasise the importance of consent and respect. Explain that:

all sexual activity must be consensual and that anyone can say “no” at any time without repercussions.
respect means honouring people’s boundaries

Sexual abuse is an often-overlooked topic in parenting and sex education. Parents need to discuss this subject with their kids because sexual abuse can have long-term psychological and physical effects on victims. Explain to kids that any type of unwanted or nonconsensual contact with private body parts, including touching, fondling, kissing, or intercourse, is considered sexual abuse.

Rape, incest, child molestation, and other forms of relationship coercion are serious topics that ought to be discussed and understood as well. Parents should also discuss how anyone, regardless of gender identity or age, can be a victim; and that no one has the right to force someone into unwanted sexual contact.

Remind your kids that if they ever feel uncomfortable in a situation or suspect that they have been sexually abused, they can always seek help. Encourage your kids to come forward if anything inappropriate occurs. Make sure your kids know who they can turn to besides you if they feel unsafe or scared, such as teachers, nurses, doctors at school, or healthcare professionals outside of school.

Discuss Abstinence-Only Approach vs Other Options

When discussing sex education with kids, parents may choose the abstinence-only approach, but it is ineffective in providing comprehensive sex education. It can even lead to negative outcomes such as higher rates of unwanted pregnancies and sexually transmitted infections amongst teens. This method only offers abstinence as a means of protection against such risks, which is insufficient.

To provide their kids with a more informed perspective on sex, parents can opt for a more comprehensive approach that includes topics such as STD (Sexually Transmitted Diseases) awareness, contraception, and consent. This method of sex education is more effective in lowering STI (Sexually Transmitted Infections) rates and unwanted pregnancies.

Sex education is critical for kids of all ages. It teaches kids about their bodies and how they work, as well as about self-esteem and relationships. When parents communicate their opinions and advice in a well-informed manner and in a loving, accepting environment, kids can grow up safe and healthy.