Karoshi (Death by Overwork)

The phenomenon of karōshi a term first coined during the 1960s, is persisting in Japan, with the recenteconomic crunch exacerbatingthe incidence of fatal work-related deaths and suicides.

1995 – 500 applications for worker

compensation due to karōshi

2006 – 1,757 claims for death or major

depression caused by overwork

Boss overworking you? De-stress with this karōshi-inspired game: www.karoshigame.com.

500

1995 2006

1,000

1,500

2,000

Health

19 -26

Stressed. Sleepless. Sickly. If these words describe just about everyone around you, you’re in bad company. But fret not – Challenge has come up with eight whole pages of tips and trivia to kick you back into the pink of health; not to mention keeping you entertained, or at least distracted enough to forget that bag of chips. ¡So vamos!

Reportpages of tips to get you ahead

Breast cancer patients were more likely to have kept a dog than a cat, according to a small study conducted by researchers at the University of Munich, Germany. In fact, about 80% of all patients had intensive contact with dogs before they were diagnosed. The reason? Dogs may offer a route of transmission for the virus that causes breast cancer, the research suggests, but does not prove. Woof, anyone?

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September /October 2010

sleepless in Singapore

Distracted by the Internet and round-the-clock enter-tainment, Singaporeans are more sleep-deprived than ever. Just 31% of us manage to get eight hours of sleep a day, with one in two staying awake past midnight, says a recent survey by ACNielsen Research. In contrast the Ki-wis and Aussies take it easy – 28% and 31% sleep nine hoursor more, respectively.

Fighting SleeplessnessMake a list of all the things that you need to take care of the next day, right before you go to bed.

Telling yourself to go back to sleep in the middle of the night is only going to make things worse. Try distracting your mind with some light reading.

ARe you All ouT of loVe? Some researchers believe they have found the cure. The chemical dopamine has been identified as being heavily involved in producing the

emotional state of romantic love.

Therefore, one could theoretically “cure” that

heart-wrenching feeling by getting a dose of

melatonin and vasotocin, both hormones with anti-dopamine effects.

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If you think that’s bad, 41% of Japanese get six hours or less. 59% get 6 -7 hours

3% get 5 hours 31% get 8 hours

Source: http://bit.ly/sleepsg

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Frazzled outAccording to a Grant Thornton Survey, fewer businesses here are reporting an increase in stress lev-els in 2010 as compared to 2007. (We’re now below the global aver-age of 56%.) So have we become more accustomed to stress? Take heart that this is one business chart that Singapore didn’t top.

leGeND 01. Poorly Designed ChairBad chair = bad back. Always choose good support for your lower- and mid-back so you can work all day, sans pain.

02. Bad AirOpen a window; it might actually save a life. Bad air contains mould spores caused by leaky pipes and faulty air-conditioning. Yuck!

03. overloaded furnitureBesides guilt, filing cabinets can also crush you if you keep more than one drawer open at a time.

04. Cluttered DeskA cluttered desk is a cluttered mind. Save time and face by keeping things organised.

05. The BossIf the constant, looming presence of The Boss is stressing you out, call the Samaritans of Singapore at 1800-2214444 for a listening ear.

China84%

Singapore 69%

Taiwan 82%

Malaysia 64%

Hong Kong67%

China76%

Singapore 45%

Taiwan 60%

Malaysia 63%

Hong Kong39%

2007 2010

Global Average56%

Percentage of businesses indicating their levels of stress have increased compared to a year ago

Source: http://bit.ly/stresssg

offICe HAzARDS

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06. Hungry DeskThink before you eat – your desk has 400 times the amount of bacteria as a toilet bowl, warns the American Dietetic Association.

07. uncleaned Microwave ovenAre the microwave door handles ever cleaned? Wipe those germs off before (and after) use.

08. The office PhoneGetting too personal with the office phone might leave it infested with germs. So yes, clean it.

09. overloaded electrical SocketCatch the spark that keeps you going, not the one that burns the place down. Don’t overload the electrical sockets.

10. Computer ScreenThere’s now a name for your computer screen-induced woes, the Computer Vision Syndrome. Sufferers buckle under eyestrains, headaches, neck aches and blurred vision. Sounds familiar?

offICe HAzARDS

stress BusterPsychological stress and anxiety disorders are dubbed “silent killers”. Challenge finds out more from Dr Adrian Wang, a psychiatrist in private practice. What is the top reason for stress among your patients?The most common reason is work-related difficulties: long work hours, being overloaded with responsibili-ties, difficult bosses or colleagues, and lack of time are some of the problems my patients have com-plained about. Many people are not able to tune out even after leaving the office, so they go home thinking and worrying over their work problems.

How do I know if I am stressed and need help?Stress is normal and an unavoidable part of our lives. In fact, a bit of stress is good because it pushes you to get things done. But if you’re so stressed that you can’t sleep well, have no appetite, get headaches, di-arrhoea or keep falling sick, it might be a sign that your stress levels are at unhealthy levels.

Are there people predisposed to stress due to their personalities?Yes, some people are predisposed to being stressed. It could be genetic, meaning there may be a family history of anxiety; or it could also be learned behaviour, meaning that over the years, reacting badly to stressful situations becomes a habit they keep repeating.

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DiY WaYS totest your FitnessSome simple exercises you can do to see how you measure up health-wise.

Resting Heart Rate (RHR) To measure how efficient your heart is, do this first thing in the morning. Place two fingers on your wrist below your thumb. Count the number of beats for 60 seconds. <61 Good

61 – 80 Average

81 – 100 Not good

101 – above Seriously, go see a doctor

Hips don’t lie (But people do)

Your waist-to-hip ratio gives a good idea of the distribution of body fat. Divide the widest part of your bum (don’t cheat!) by the narrowest part of your waist!

Women < 0.8 (Healthy)

Men < 0.9 (Healthy)

Upper-Body Muscular EnduranceBoost your ego! How many push-ups can you do? Tally the maximum you can do without stopping, and make sure your body remains straight without touching the floor.

Women>24 That’s hot

20 – 24 That’s good

15 – 19 That’s not

Men>30 Ripped!

15 – 30 Not bad

20 – 24 Okay...

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on the Ball!Is sitting on a chair too little effort? An exercise ball might be a good replacement for the off ice chair. Such “active sitting” strengthens your core muscles and encourages a good posture. Start out by sitting for just half an hour each day until you no longer need your off ice chair. Much effort!

THe ASIAN BMI According to the Singapore Health Promotion Board, Asians have a higher proportion of body fat compared to Caucasians. Calculate your Body Mass Index (BMI) with the formula below and compare it with the Index revised in 2005 for Asian body types.

BMI = weight (kg) / height (m) x height (m)

BMI (kg/m2) for Adults Health Risk

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27.5 and above High risk

23 – 27.4 Moderate risk

18.5 – 22.9 Low risk (healthy range)

Below 18.5 Risk of nutritional deficiency diseases and osteoporosis

Pouncing Tiger Thunder Thrust

Soaring Bamboo towards Sky

yawning Cat Pose

Slender GourdMonkey Crush

Soothe your aching body. Limber up

with these Kung Fu-inspired stretches.

oFFice Kung Fu

Source: http://bit.ly/bmisg

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JalanJalanin Singapore You don’t always have to run or lift weights to keep f it. You can jalan jalan your way to health, too, with the many walking trails in Singapore.

SexeRCISe Did you know that regular sex gives you health benefits such as weight loss, a healthier heart and even better skin? Dr Desmond Ebanks, MD, founder and medical director of Alternity Healthcare in West Hartford, Connecticut, estimates that you burn 75 to 150 calories during 30 minutes of sex, as compared to 153 calories for walking, 114 for yoga, and 129 for dancing.

TRIVIAlet’s play!Ever heard of Tchoukball (pronounced as “chukeball ”)? It’s a counterintuitive game where you can score at both ends but cannot interfere with another team’s passes or movement. Find out more at the Tchoukball Association of Singapore’s off icial website: www.tchoukball.org.sg

Praying Mantis flying Kick

Screaming eagleBack Stretch

Double Twisting Phoenix

Source: http://bit.ly/changipoint

SIA Sports Club

Changi Golf Course

Civil Service

Club Changi

Changi Sailing Club

Changi Country Club

Creek Walk

end Point

Total Distance:

2.1km

Beach WalkSailing Point WalkCliff Walk

Kelong Walk

Start Point

Changi Point has always been popular with Singaporeans, with crowds flocking to the beach on the weekends. A scenic route has been opened up along the entire Changi Point coastline in the last few years which brings you across five unique experiences away from the bustle of the city.

fuN fACTS ABouT DRINKINGNot only does alcohol increase your appetite, it slows down your body’s ability to burn fat. Put

simply, drinking makes you FAT.

Cruciferous (cabbage-like) vegetables, including BRoCColI and Brussel sprouts, contain many antioxidants such as sulforaphane that reduce the risk of cancer.

Avoid drinking alcohol mixed with fruit juices; they come with lots of added sugars. Have a vodka with lime instead.

Feel hungry after a night of drinking? Have two glasses of water and a light snack.

Finishing a glass of water after each beer helps you slow your drinking down, reducing your alcohol intake.

Drinking Tips

AlCoHolThe expression “Mind your P’s and Q’s” comes from an old English practice where bartenders would tell their misbehaving customers to mind their pints and quarts.

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calorie count oF drinKs

CHAMPAGNe (Glass – 177ml) 240 Calories

GIN / VoDKA (Shot – 30ml) 56 Calories

BeeR (Mug – 355ml) 161 Calories

CHIN CHoW (Glass – 200ml) 48 Calories

SoyA BeAN MIlK (Glass – 200ml) 126 Calories

TeH TARIK (Glass – 200ml) 142 Calories

How much are you drinking? One can of Coke (330ml, 140 Calories) is equal to:

BRANDy (Glass – 177ml) 390 Calories

Coffee W/ CoNDeNSeD MIlK (Glass – 200ml) 116 Calories

WINe (Glass – 177ml) 90 Calories

cancer FightersHere are some wonder foods to battle cancer.

ForBidden FruitsFruits are widely recognised as healthy foods. However, some are not as innocent as they seem. As always, remember to eat in moderation!

Grapes f ight cancer but they are packed with sugar. Oranges contain 9.4g of sugar for every 100g, Coca-C o l a 1 2 . 0 g , w h i l e grapes contain 15.5g. Go figure.

The “K ing of f ru i ts” contains lots of fat, leading Thai authori-t ies to issue health w a r n i n g s i n 2 0 0 4 a g a i n s t e x c e s s i v e durian-eating.

An average avocado has almost the same g r a m s o f f a t a s a n ice cream milkshake! But some studies say these healthy, mono-s a t u r a t e d f a t s a r e great for the skin.

AVoCADoSGRAPeS DuRIANS

GRAPeS contain resveratrol, a powerful antioxidant that prevents cell damage.

Catechins found in GReeN TeA help reduce the risk of cancer in the colon, liver, breast and prostate.

Lycopene is more easily absorbed from cooked ToMAToeS. It helps to fight breast, lung, and stomach cancer.

Besides phytochemicals, BeANS have a high fibre content which lowers the risk of digestive cancers.

WHole GRAINS contain many cancer-preventing compounds such as antioxidants, fibre and phytoestrogens which help reduce the risk of cancer.

Health is merely the slowest way someone can die.– Author Unknown

flAxSeeDS contain lignans and omega-3 fatty acids, which help to protect against colon cancer.

BlueBeRRIeS are the best berries to fight all kinds of cancer as they are rich in ellagic acid and anthocyanosides.

DisclaimerHealth foods

Are health foods really as good as they seem? We take a look at some

popular choices.

Green TeaGreen tea comes in just about any product one could imagine: ice -cream, health supplements, facial washes. You might want to pay a little more attention to the nutritional value though. To state the obvious, green tea ice cream is still ice cream. Stick to drinking green tea from a cup to get the

full health benefits.

Vitamin-enriched WaterVitamin dr inks do sound l ike a good idea: nutrition you can drink. However, the Health Promotion Board cautions that the added v i tamins, being water-soluble, pass out of the body quickly. For a healthier version, add lemon slices to a glass of plain water and spare yourself the added sugars

and calories.

Diet SodaDiet versions of your favourite fizzy drinks might be lower in calories than the regular version, but not necessarily healthier. Research by the Boston University School of Medicine shows that adults who dr ink one or more soda a day, regular or d iet , face the same increase in risk for heart disease.

food label liesWhat do food labels really mean? It might not be what you think!

zero Grams Trans fatsAccording to the American Food and Drug Administration (FDA), any food can be declared “trans fats free” so long as it contains less than 0.5 grams of trans fats per serving. Note that these “trans fats free” foods add up over the course of your day, so watch what

you eat!

low fat In order to keep food tasty when fat is removed, sugars or refined starches are usually added, negating the benefits of reduced fat. Also, labels like “less fat” literally means what it says: it contains 25% or less fat than the comparison food. You should never assume that it means

the same thing as “healthy”.

All Natural “All natural” doesn’t mean organic, or healthy. Products from animals raised using artificial hormones can still be labelled “natural”. So the next time you see an “All natural” label, you might as well pretend

it’s not there.

GARlIC contains helpful chemicals like diallyl disulfide that protect your skin, colon and lungs from cancer.

Be careful about reading health books. You may die of a misprint

– Mark Twain

StreSS & MeMorY

Stress stimulates pituitary gland & hypothalamus( Temporal lobe)

Cortisol is released from kidneys

Reaches the hippocampus( Temporal lobe)

Signalling the temporal & frontal lobes

Affecting emotions and memory

Ergo: Prolonged stress makes you unhappyand forgetful.

Laughter & happY CheMiCaLS

Laughter stimulates pituitary gland & hypothalamus

( Temporal lobe)

Producing beta-endorphins

Which goes to the frontal lobe

Which regulatesemotions

Making you feel happier!

Ergo: The act of laughing or smiling

actually makes you feel happier!

STReSS BAllS Have you wondered howsqueezing stress balls help relieve stress? Apparently, the act of squeezing those small yellow smiley faces distracts your mind from stress and allows both body and mind to relax, granting the same effect as meditation. Sounds too easy to be true? Try it out!

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A free app by Fat Secret that tracks what you put into your body. Comes with a barcode scanner!

Tap & TrackCalorie CounterCalculate your dailycalorie needs by apply-ing the (apparently) well known Harris Benedict Equation with this app.

laughter, the Best MedicineResearch has shown the medical benef its of laughter, including stress relief and preventing heart

disease. Whether genuine or forced, laughter grants you the same benef its!

health apps

fRoNTAl loBe

TeMPoRAl loBe

Source: http://bit.ly/humanbrain

SINGAPoRe’S fIRST lAuGHTeR CluB First introduced

by Zareena Bana, a Mumbai-born businesswoman, laughter therapy

has been gaining popularity in

Singapore. These laughter sessions include yoga-based exercises. Zaibun Siraj, a motivational speaker, has been conducting these sessions for organisationsas diverse as the Land

Transport Authority and Far East Organisation.

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