healthy

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?

How Billie Eilish Became Gen Z’s Role Model

Nadya Sharfina · August 20, 2024 · Leave a Comment

"Billie Eilish's influence goes beyond music—she's a voice for mental health, women's rights, climate action, and more, inspiring Gen Z to make a difference."

Billie Eilish is now recognised as one of the most influential pop music artists in the world. The American singer and songwriter first captured the public’s attention in 2015 with her debut single, “Ocean Eyes.” Born on December 18, 2001, Eilish is part of the Gen Z generation, and her impact extends far beyond her music.

Eilish’s influence is not just about her chart-topping hits but also her dedication to various causes. She has a strong track record of political activism, advocating for mental health, women’s rights, climate change awareness, and animal rights. Through her platform, Eilish engages with her generation on these critical issues, inspiring many with her commitment to making a positive difference.

Advocating for Mental Health

Billie Eilish’s music, known for its emotional brand of dark pop, often reflects her personal struggles. Her lyrics and sound have provided a raw, honest portrayal of her lifelong battle with depression. From a young age, Billie experienced severe separation anxiety, leading her to share a bed with her parents until she was 11. This deep-seated anxiety followed her throughout her career.

By mid-2020, Eilish felt overwhelmed and unprepared for her demanding tour schedule, which exacerbated her anxiety. She often faced panic attacks and even cried for hours. Her mental health journey includes a history of self-harm and body dysmorphia, where she struggled with feelings of being overweight and a distorted view of her body. Eilish has been candid about her experience with Tourette Syndrome diagnosed at age 11. Her tics—such as wiggling her ears, raising her eyebrows, and clicking her jaw—come and go but never fully disappear. Despite these challenges, Eilish has been transparent with her fans about her condition and uses her platform to advocate for mental health awareness.

In a notable PSA for the ‘Seize the Awkward’ campaign, Eilish emphasised the importance of open communication. She believes it’s crucial to seek help and support without feeling weak, and stresses the importance of being there for families and friends who are struggling.

Speaking Out on Women’s Rights

Billie Eilish has consistently used her platform to speak out about women’s rights and gender equality. She has addressed these issues on numerous occasions, bringing attention to the challenges women face, including body shaming and the double standards imposed on their appearances.

In 2020, Eilish took a step by writing and producing the short film Not My Responsibility. This was a direct response to the body shaming she had faced and the unfair expectations placed on women’s bodies. Through the film, she confronted these issues head-on, emphasising the importance of self-acceptance and challenging societal norms.

Eilish has also spoken about the sexual exploitation of young women by men, highlighting this critical issue as part of her broader advocacy for women’s rights. Her openness about these topics reflects her commitment to raising awareness and driving conversations that aim to address and rectify gender-based injustices.

Promoting Greener Practices

Billie Eilish has made significant efforts to address the climate crisis through her work and personal choices. Her “All the Good Girls Go to Hell” music video critiques the ignorance surrounding rising sea levels and underscores the urgency of environmental action. (Checkout How Climate Change is Affecting Young People the Most)

Eilish has collaborated with REVERB, a company that specialises in sustainability within the entertainment industry, to make her tours more eco-friendly. During her tours, she focuses on greener practices such as providing fans with free water bottle refills to reduce plastic waste and offering vegetarian meals to her crew to lessen the environmental impact of meat production.

In 2023, she took a strong stance on reducing her carbon footprint by declaring her refusal to travel by private jet. This decision further reflects her dedication to minimising her environmental impact and sets an example for both her generation and the wider industry.

Influence on Plant-Based Living

Billie Eilish is a notable advocate for animal rights and is working to end animal agriculture through various initiatives. She promotes a plant-based diet, not just for ethical reasons, but also for its health benefits. By encouraging her fans, Eilish highlights how such a diet can improve overall well-being while supporting animal welfare.

She has shared vegan recipes on social media, including popular options like vegan cookies and peanut butter chocolate chunk gluten-free treats. These posts help make plant-based eating more accessible and appealing to her millions of followers.

Her commitment extends to legislative support as well. Eilish has actively backed the Healthy Future Students and Earth Act, advocating for a federal vegan school lunch program. This effort aims to integrate plant-based meals into school systems, promoting healthier and more sustainable eating habits from a young age.

In addition to her advocacy work, she has taken her commitment further by opening a vegan restaurant in Los Angeles with her brother, a singer-songwriter and record producer, Finneas. Partnering with vegan restaurateur Nic Adler, they launched Argento, a vegan Italian restaurant.

Her influence and contributions were recognised when she was named PETA’s 2021 Person of the Year. Eilish also made a significant impact as a Met Gala co-chair, ensuring that the event served exclusively vegan meals for the first time ever.

Supporting Sustainable Fashion

In 2021, Billie Eilish persuaded the Oscar de la Renta team to stop using fur in their collections. At the Met Gala in 2022, Eilish made a notable fashion statement by wearing a stunning Gucci dress crafted entirely from recycled materials. Eilish avoids working with brands that support the fur industry, ensuring her fashion collaborations are in line with her values.

Her commitment to sustainability extends into her partnerships as well. She launched several collaborations with Nike, a brand known for its efforts to reduce environmental impact. Nike diverts 99% of its footwear manufacturing waste from landfills, and Eilish’s collaborations with the brand emphasise this commitment. She designed two exclusive pairs of Air Jordans made from 100% vegan materials and over 20% recycled content. One pair features a tan colour representing her “Happier Than Ever” era, while the other comes in a vibrant lime green.

Eilish has also ventured into vegan perfumes. Launched in fall 2021 and followed by November 2022, her fragrances are crafted with notes of palo santo, ebony, Italian bergamot, apple blossom, papyrus, black pepper, and wild wet poppy flowers. These products further reflect her dedication to eco-friendly and cruelty-free choices in every aspect of her work. Through these efforts, Eilish continues to advocate for a more sustainable and ethical approach to fashion.

For more on popstar success stories, check out Taylor Swift’s Songs in Literary Debate, Sabrina Carpenter’s Rise to Stardom, and Olivia Rodrigo: From Disney Dreams to Global Popstar.

A Parent’s Guide: Raising Kids During a Pandemic

Nadya Sharfina · January 17, 2024 · Leave a Comment

"The rollercoaster of parenthood takes an unexpected turn with COVID-19, introducing a unique blend of challenges in managing academics and safeguarding our children's health."

The journey of parenthood has always been a dynamic one, but the challenges presented by the COVID-19 pandemic have added a unique layer of complexity to the task of raising children. Parents now find themselves not only navigating the intricacies of academics but also ensuring their children’s health. This article provides tips for parents, including encouraging self-responsibility, managing new routines and transitions, and making healthy choices during lunch at school.

Encouraging Self-Sufficiency

Start by teaching them basic hygiene habits, emphasising the correct technique for thorough handwashing and the importance of using hand sanitiser, especially in busy areas. Read for proper handwashing tips: ‘6 Tips for Your Kids to Have a Healthy School Year’. Underscore the importance of keeping their mask on throughout the day as a precaution against potential infections.

By staying healthy, they reduce the likelihood of falling ill and thereby minimise the need for unnecessary visits to the doctor, ensuring uninterrupted focus on their studies. This awareness becomes particularly crucial during examination periods, where missing out on school could prove detrimental to their academic progress.

Shaping New Routines and Transitions

Transitioning from the pre-COVID-19 environment to the current one can be a significant adjustment for children, given that the virus is still present. COVID-19 continues to have intermittent surges, so it’s important to be aware that certain habits may not be as easily maintained as they were before the pandemic.

To make the shift easier, focus on meticulously managing new routines and transitions. Promote healthy habits that go beyond the classroom. A well-balanced diet, regular exercise, and plenty of sleep improve their health and provide them with the energy and focus they need to face the challenges of a new school setting.

After school, establish a post-school cleanliness routine. Emphasise the significance of taking a shower upon returning home, not only for personal hygiene but also to reduce the risk of carrying germs into the house.

Navigating Lunchtime Choices

Promote hygienic habits by encouraging your child to use their own utensils. Consider providing a lunchbox from home with a well-balanced meal, so that you can minimise the need to purchase food at school. This provides a healthy meal and gives them autonomy over their food choices.

Take the opportunity to educate your child about the importance of nutrition. Discuss the various food groups, their roles in maintaining good health, and the benefits of a balanced diet. Teach them to read food labels, emphasising the significance of making informed choices. Check out ‘Smart Food Choices for Kids’ During Exams.’

Finding Creative Outlets

Creative outlets can help children express themselves emotionally and relieve stress. Encourage your child to explore and participate in creative activities, which help build a sense of control and accomplishment. Here’s how you can incorporate creative activities into your child’s routine:

Artistic Expression: Encourage your child’s emotional expression through art. Give them art supplies such as sketchbooks, paint, or clay. Visual representations of their sentiments allow people to externalise and process complex emotions tangibly and constructively.
Journaling: Writing down ideas and experiences can be a therapeutic activity. Your child can keep a daily notebook where they describe their feelings, experiences, and even dreams. This not only aids in emotional release but also functions as a personal reflection tool.
Music and Dance: Music and movement are excellent channels for emotional expression. Allow your child to experiment with different music genres and encourage them to make playlists that reflect their mood. Dancing relieves tension and can be a fun method to improve their mood
DIY Projects: Collaborate on do-it-yourself (DIY) projects together. Whether it’s crafting, building, or experimenting with science projects, these are all hobbies that not only provide a creative outlet but also offer a sense of accomplishment and pride in the finished product.

Amid the fluctuations in COVID-19 numbers, unpredictable weather patterns, and concerns about pollution, maintaining good health emerges as a privileged asset that must be safeguarded. Keeping your children hearty and healthy will keep them happy too!

Smart Food Choices for Kids’ During Exams

Nadya Sharfina · September 19, 2023 · Leave a Comment

“Healthy eating is a way of life, so it’s important to establish routines that are simple, realistically, and ultimately livable.” – Horace

During exams, what students eat can impact how well they do, how focused they are, and how they feel overall. From the moment they wake up until they go to bed, every meal or snack is an opportunity to improve cognitive abilities and maintain proper energy levels.

This article delves into making smart food choices. It examines healthy options for breakfast, lunch, dinner, and various snack times. If parents include these healthy eating ideas in their children’s daily routine, they can help their kids get ready for exams and do well in school.

Breakfast: Starting the Day Right for Better Focus

Photo by Volodymyr Hryshchenko on Unsplash

The well-known saying, “Breakfast is the most important meal of the day,” rings true and holds significant value, particularly when getting ready for exams. As children prepare for long study hours and difficult tests, starting their day with a healthy breakfast gives them the groundwork for improved focus and brain performance.

Breakfast plays a critical function in refuelling the body’s energy stores after a night of fasting. Without a proper breakfast, children may begin their day with low energy levels, making it difficult to focus on and absorb knowledge.

Breakfast ideas:

Oatmeal: A bowl of oatmeal topped with berries, nuts, and a little drizzle of honey: your children are getting a mix of good stuff like fibre, antioxidants, vitamins and minerals.
Eggs and Whole-Grain Toast: Combining scrambled or boiled eggs with whole-grain toast will provide your children with high-quality protein and energy that will last.
Fruit Smoothies: Blending bananas, berries, and even spinach with yoghurt or milk is a nutritious drink that’s easy on the stomach.
Peanut Butter and Banana Sandwich: For an easy, tasty, and quick meal, all you need to do is slather peanut butter onto whole-grain bread and layer on slices of banana. Both bananas and peanut butter contain nutrients that support bone health.

Avoiding breakfast mistakes:

Sugary Cereals: Sugary cereals that are highly processed might produce energy dumps and affect focus. Choose whole-grain products with lower sugar content.
Overloading on Caffeine: Relying only on coffee without enough healthy food might result in headaches and energy crashes.
Skipping Breakfast: Skipping breakfast may result in poor concentration, irritation, and overeating later in the day which may lead to energy slumps.

Lunch: Brain-Fueling Midday Meals to Enhance Exam Performance

During the intense focus of exam preparation, nourishing your body with the right lunch can make a significant difference in your cognitive performance. When it comes to lunch during exam periods, prioritise whole, nutrient-dense foods that provide sustained energy and support cognitive function.

Lunch ideas:

Salmon and Quinoa Salad: A composition of grilled salmon, quinoa, mixed greens, cherry tomatoes, cucumbers, and slices of avocado, drizzled with olive oil and lemon juice. This meal contains a variety of nutrients such as omega-3 fatty acids, protein, complex carbs and healthy fats.
BBQ Chicken Sweet Potato Bowl: This dish brings together both protein and dietary fibre. It combines the roasted sweetness of potatoes with the savoury flavours of BBQ chicken, black beans, corn, and a light sprinkle of cheese.
Veggie and Tofu Stir-Fry: A tasty stir-fry made with tofu or tempeh and a variety of veggies such as bok choy, snow peas, carrots, and mushrooms. This combination is frequently served over brown rice.

Avoiding lunch mistakes:

Heavy, Greasy Foods: It is best to avoid foods high in saturated fats or those that have been deep-fried. Consuming such foods may cause symptoms of sluggishness and a decrease in cognitive function.
Overeating: While portion sizes are important, preventing the habit of overeating is equally important. Consuming too much can cause feelings of tiredness and reduce the ability to focus.

Snack: Nourishing the Mind Between Study Sessions

Photo by amirali mirhashemian on Unsplash

Strategic snacking plays a role in boosting brain efficiency during exam preparation. You can choose snacks with healthy ingredients for your kids.

Snack ideas:

Fresh Fruit: Apples, bananas, and berries are packed with natural sugars and vitamins for an instant energy boost.
Vegetable Sticks with Hummus: Crunchy veggies paired with hummus supply fibre, vitamins, and a touch of protein.
Dark Chocolate with Nuts: A small serving of dark chocolate alongside nuts offers a dose of antioxidants and healthy fats.

Avoiding snack mistakes:

Salty Snacks: Be cautious with packaged snacks which are high in salt. Too much of these can lead to feeling bloated and may not be the best for your health.
Mindless Munching: Snacking while distracted can lead to overeating. Take breaks and focus on enjoying your snack mindfully.

Dinner: Evening Meals and Getting Rest for Better Brain Performance

Choosing a well-rounded dinner that corresponds to children’s exam plans can make a difference. It helps to set the tone for productive and focused study time in the evenings. It’s best to choose foods that are high in nutrients and provide a consistent flow of energy without making them feel bloated. When children make suitable dinner choices, they are creating the opportunity for highly effective study sessions, and as a result, they will wake up feeling refreshed and prepared to tackle their exams.

Dinner ideas:

Quinoa Stuffed Bell Peppers: Take bell peppers, scoop out the insides, and stuff them with cooked quinoa, lean ground beef or turkey, black beans, corn, and a sprinkle of cheese. The mixture is then cooked to a warm golden. This dish contains protein, fibre, and nutrients.
Chicken and Avocado Salad Wrap: Grilled chicken, avocado slices, mixed greens, shredded carrots, and a light vinaigrette wrapped in a whole-grain wrap. This meal is rich in protein, healthy fats, and vitamins.
Tuna and Whole-Grain Pasta: Mix whole-grain pasta with canned tuna, cherry tomatoes, cucumbers, olives, and a simple olive oil and lemon dressing. This taste combination offers protein, complex carbs, and healthy fats.

Avoiding dinner mistakes:

High-Sugar Desserts: Sugary treats should be avoided because they might induce energy spikes and crashes, impairing the ability to focus or get a good night’s sleep.
Spicy Foods: While some people tolerate spicy foods, others may experience discomfort or stomach issues on the morning of an exam.
Caffeine: Avoid consuming caffeinated drinks close to bedtime because they can disrupt sleep.

Healthy eating habits are important for children since they affect not only their school activities but also the things they do outside. It’s also important to remember to stay hydrated. The link between hydration and brain function is complex and substantial, showing how optimal hydration influences cognitive performance and memory abilities. Dehydration, on the other hand, can cause difficulty with focus, lower cognitive processing speed, and weakened short-term memory.