5 Smart Ways To Snack Healthy At Work

We’ve all faced that dilemma when we’re hungry in the office, rummaging through the pantry and only coming up with chocolates and salty biscuits. What’s worse is that if you’re trying to keep to a strict diet, and you’re constantly faced with plenty of delicious temptations while making an effort to snack healthy at work.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

But before you surrender and unwrap that chocolate bar, there are still ways to satisfy the munchies without jeopardizing the dream of a slimmer you. Take a look at these five smart ways to keep your snack game at healthy levels, and you won’t ever have to glumly stare at the weighing scale anymore.

1. Stock Up On Healthy Snacks.

Instead of relying on the office pantry for your source of snacks, it’s time to create a pool of your own. Drop by the nearest supermarket and stock up on a bunch of healthy snacks which you can keep in handy at your desk. Should the hunger pangs arise, you’ll be glad to have healthy options at reach without even needing to leave your seat.

 

Some examples of healthy snacks that you can consider are dried fruits, almonds and vegetable sticks. Whole grain cereals are also another great choice, as not only do they keep your weight in check, but it comes with plenty of other health benefits such as antioxidants to fight off cancer cells and reducing chances of diseases like stroke and diabetes.

2. Chew Your Food Thoroughly.

Yes, you’re hungry, hence that’s why you’ll probably not think twice in swallowing the snacks that you’re consuming after a few bites. But before you pop the next mouthful of food down the hatch, try to slow down a little and enjoy the flavor of the snack by munching on it for a little bit.

 

Other than stopping you from accidentally choking yourself, chewing your food thoroughly is a healthy way to snack as it aids in digestion and helps the body to properly break it down to vitamins and nutrients. Without proper digesting, you could suffer from a variety of problems such as indigestion, heartburn and simply dozing off on your laptop due to the lack of energy.

3. Indulge In A Little Unhealthiness.

Snacking doesn’t have to completely revolve around healthy fruits and vegetables. It’s fine to cheat a little and add in a little tasty treat or two during your snack time at the office. These splurges not only satisfy your sudden cravings, but can also give you the necessary energy boost that you might need on the more active days.

 

If you’re a chocolate lover, why not indulge in a small piece after dinner? Having one small bite will not entirely ruin your diet plans for the rest of the day. In fact, nutritionists would recommend taking in a few guilty snacks as part of your schedule to keep you happy and motivated in sticking with your healthy meals.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

4. Snack And Multitask Cleverly

Often we find ourselves in front of our computer screens, concentrating on an important task while munching absent-mindedly on a candy bowl or a jar of cookies. Once that’s done, we might not be able to recall exactly how much we’ve consumed, and how much calories we’ve gained.

 

While there’s nothing wrong with snacking while working, make sure to put the right kind of food next to you if you’re concerned about your health. Good examples would be popcorn, pistachios or chickpeas. Also, an article recommends putting your snack on a plate to keep count on your serving size and not end up overeating by accident.

5. Mix Up Your Carbohydrates With Proteins

You need ample amounts of both carbohydrates and proteins for your body to function properly. Carbohydrates provide you with the necessary energy to operate, whereas proteins help you fill fuller as they take a longer time to break down in the body. Hence a healthy work snack would consist of both sources to keep you invigorated throughout the day.

 

Great examples for high-carbohydrate and protein snacks can include fruit and yogurt, dried fruits and nuts, as well as celery with peanut butter. These kind of treats not only effectively sate your hunger pangs, but research has shown that they’re a great way to increase your appetite for the next meal in your diet schedule.

 

Did this article help you plan your healthy snacking habits for the office? With these helpful tips on hand, you won’t feel the urge to strangle your colleagues when they offer you a piece of fried chicken or potato chips. With better luck, you might just eventually convert your unhealthy comrades into snacking in the right foods as well.

 

And should you feel like you need help in planning your snack schedule, don’t hesitate to get in touch with one of our nutritionists here! From properly advising you on the different types of food to prepare, and the portion sizes that you should be bringing, rest assured that your kitchen will still be in one piece when you embark in this journey of healthy snacking

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Written by Teo Youliang Hakim

A CaregiverAsia writer, Hakim loves nothing better than to spruce up informative content for the readers, especially if it helps to make the world a better place. Other than that, he also enjoys the occasional chocolate chip cookie or catching reruns of F.R.I.E.N.D.S on the telly!

The REAL Reasons Why Rest is Important for Your Health

It is important to take a break to rest and relax, not just regularly, but also after intense periods of high-keyed activity.

At the most basic level, rest is a fundamental component of a health lifestyle. It rejuvenates you in both body and mind, and regular rest also helps you regulate many other things, such as mood and body rhythm. If rest is irregular or insufficient, you can be negatively affected not only psychologically, but also physiologically.

Routine rest is an important regulator. Daily sleep. Week-end breaks. Annual holidays. And a once-in-several-years’ sabbatical. Let’s take a look at the real reasons why rest is important for your health.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Every Day

The most important one is the daily (or nightly one). Regular sleep has been suggested to improve attention and learning. It promotes memorisation of things you have learned, through a process called “consolidation” that happens during sleep. Not only is new information consolidated, they are also reorganised and restructured with a higher emotional reinforcement that increases creativity.

It has also been suggested that getting just enough sleep – not too much and not too little – prolongs your life, decreases fatigue and increases athletic stamina.

Conversely, insufficient sleep could be dangerous. Research suggests this can lead to increase in inflammatory proteins such as C-reactive protein, which in turn can lead to a host of other complications and disorders. Pediatric studies also suggest lack of sleep in children is what causes hyperactivity, inattentiveness and impulsive behaviour.

A UCSF study cited by the New York Times shows that rats exploring new areas needed downtime to consolidate their new experiences in order to learn and map out the new area. This is the extension of the nightly consolidation we need from sleep.

Even a short walk – for 20-30 minutes, can help you clear your mind. There are other physiological forces at work, involving sleep, memory and new brain cells, that help you rebuild during a short walk.

There are more cited health benefits of regular and sufficient sleep, e.g., it helps you maintain a healthy weight, but surely what was mentioned above is more than enough. Moreover, a couple of years ago, scientists discovered one new reason for sleep – our body uses sleep time to flush out waste products from the brain. Little wonder that sleep is crucial for all living organisms – at least those that aren’t dysfunctional!

Every Week

What about weekly breaks? Most places have a weekend culture, and this is linked to religious cycles. There is the Jewish Sabbath and the Christian day of rest, and many other civilisations had their time cycles that roughly corresponded with one week, and includes a special day set aside for rest, and other non-work activities.

However, the weekend has probably become more important now than before, due to the advances of technology – the internet and mobile communications do not rest. They keep us plugged in twenty four hours a day, seven days a week. This is where downtime is needed. A 2010 study published in the Journal of Organizational Behaviour shows that weekend breaks are necessary to replenish resources, in addition to nightly sleep.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Every Year

What about the health effects of annual vacations, then? Or taking a year-long sabbatical from work?

There is some controversy over this one. Some argue that the health benefits are real. Others argue the benefits disappear within a short time. You may come across some Internet articles touting benefits that are quite dubious. For example, this one article in the Daily Mail lists food variety and getting enough sunlight as a benefit of going on a holiday. The problem is, these are things you need on a daily basis, and not for two weeks a year. A recent article by the Daily Mail claims that holidaying health benefits last for several months. The UK’s National Health Services however claims this is exaggerated. The NHS article doesn’t really say there are no health benefits, but it is a VERY USEFUL article to read for a different reasons – it educates people on how to read and analyse online claims.

 

What’s going on?

Well, take a closer look and you see that these articles mostly do not deal with the more subtle, and probably the more important, benefits of annual vacations. They build unique positive experiences that last a lifetime. They give you breathing space to think about priorities and directions in life, the sort of higher-order thinking that tends to get shelved aside as low-priority stuff amid the hustle and bustle of the daily grind.

And that is where life-changing decisions are seeded, and later bear fruit. How can that be bad?

So get as much REM sleep as you can to stave off heart disease, stroke, depression and infections. Meanwhile, I’m going to plan my next holiday…

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Written by Friends of CaregiverAsia

Friends of CaregiverAsia are accomplished professionals in their fields as well as dedicated caregivers. When not busy making a positive impact on their surroundings, friends of CGA gratify others with their insightful and heart-warming stories.

Vegetables Versus Vodka: Eating More Than Just “Healthy”

Is there such a thing as eating more than just “healthy”? Imagine this: I present to you, a fresh, full, bundle of vegetables, and a glinting, sinister glass of vodka. Which one would you consider a better example of healthy eating? For most people, it’s obvious. Come on, vegetables are considered the ideal “diet food” due to their low caloric value and rich nutrients, while alcohol is so often associated with a plethora of cardiovascular diseases.

However, are you certain that your bowl of vegetables is any healthier than your shot of vodka? People assume healthy eating means staying away from fast food, alcohol and the like, with the notion that only “healthy” greens and lean meats are good for them. Blindly assuming that any “healthy” food is good for you, regardless of factors like how it was prepared or processed, isn’t always healthy.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

So how do you know if you’re eating it the right way? Well, for starters, you’re focusing on the wrong thing. It isn’t about what you eat. It’s about what you’re eating out of it. The act of consuming goods from a “healthy” food group shouldn’t be your end goal, but rather the essential nutrients that you’re getting out of eating it. Let’s look at this in three ways.

1. Proportion your mojitos and your red wine, because they aren’t the same.

Every food group has an “unhealthy” and “healthy” end. Even for alcohol, an article from SHAPE magazine has shown that an average mojito might have barely any nutritional content, with nearly two and a half times as many calories and eight times as much sugar compared to a glass of red wine. In fact, some studies have suggested that having one glass of red wine a night may be suitable for particular groups of people, as it contains antioxidants and essential nutrients for the body.

 

Want to find out how to make easy, truly nutritious and delicious dishes for you and your family? CaregiverAsia has plenty of freelance nutritionists and fun, fast, cooking courses just for you!

 

However, this doesn’t mean that consuming large quantities of red wine will provide a healthy diet. Just like with all other foods, however, alcohol should be taken in moderation as it’s known to cause all sorts of harmful effects to your body, including liver damage, cardiovascular problems, and cognitive decline. Eat from all food groups in moderation, and in the right proportion to get a balance of all kinds of essential nutrients.

2. Cook nutritiously for your healthy food, or else…

Most people don’t seem to realize that while food can be healthy in its raw form, cooking methods like deep-frying or adding excessive sauce can drastically reduce the nutrition value of the meal. Take salad, for example, a basic kale salad is rich in fiber, protein, vitamins and has only 33 calories. But adding a single serving of thousand island sauce adds barely any nutritional value to the dish, and can bring the caloric intake up to nearly five times than without!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

3. The factory makes it pretty, but does it make it healthy?

If every food was eaten fresh from the farms, pulled out from the ground and cooked on the spot, this wouldn’t be a concern. Unfortunately for our modernized world, most foods that we consume, like processed or “fat-free” foods, have been through extensive processing to increase shelf life or improve aesthetic appeal. Some of these alterations have resulted in the addition of harmful chemicals or removal of nutritious components. Even an originally “healthy” food like refined grains can lose their nutritional value, according to this news article from the Seattle Times, after undergoing these preparations in factories.

BOOM. Is your mind blown yet? I bet you never knew how many things went into “simple” healthy eating. But here’s the deal: at the end of the day, not all vegetable dishes must be healthy, and not all vodka drinks must be unhealthy. The key to a healthy, balanced diet, while still indulging in the pleasure of eating, is to understand the nutrients within your meals, and make the right choices to ensure that you’re still receiving those essential components in reasonable proportions. With a conscious, nutrient-rich diet, healthy eating is more than possible, even with that shot of vodka!

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Written by Megan Aw

An avid reader of everything fantasy and fiction, Megan loves her books for their happy endings and reliable resolutions. She firmly believes that life is not a process, but a journey meant to be passionate and carefree, which fuels her positivity in life! After all, nothing is more fulfilling than love, laughter, and chocolate!

5 Healing Benefits of Music Therapy

Ever find yourself not knowing how to express your emotions? Or do you often feel down? Perhaps what you need is music therapy – the use of music as a medium for therapy. The healing benefits of music therapy can be for anyone of any age, as music is simply part of our everyday life.

From your kids playing with their smartphones and the ringing of your alarm clock to the sound of your keys jingling – music is everywhere. This is exactly why music is the perfect tool to connect with people around us.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1. Improves Health For The Elderly

There are numerous benefits of music therapy for your loved ones. If you have an elderly at home, music therapy can be the perfect fit for them. As the elderly age, they might start to suffer from poor body coordination. Music therapy can help them focus and improve on certain things such as hand-eye coordination, which encourages forms of movement in their body.

According to a news story on Today’s Geriatric Medicine, music therapy with the elderly can help rekindle positive thoughts and shift their mind-set away from boredom and aging issues.

2. Improves Your Mental State Of Mind

If you are constantly feeling down in the dumps, music therapy can help soothe you. Being able to express yourself through a different platform may be exactly what you or your loved ones need. Hearing the music that you and your therapist create can put you in a better mental state.

Multiple types of research have shown that musical interventions can naturally improve your anxiety and stress levels. Also, these sessions are helpful for patients recovering from schizophrenia, depression, and even Parkinson’s disease.

There are therapists at CaregiverAsia who can guide you closer towards achieving your career, relationship or life goals or overcome a roadblock. Click below to book a therapy service or call us at +03 2856 2273 to talk to us!

3. Contributes To Your Child’s Development

Did you know that music therapy can also contribute to your child’s long-term development? Through music, your child can develop their communication skills and body awareness as they grow.

Several studies have pointed out that a medium for your child to express themselves and communicate before they are able to talk benefits them greatly. Even simple things such as repeating songs for a toddler can help improve their ability to memorize things at an early age.

A study done by the National Library of Health has also shown that music therapy produces positive results when dealing with children or teenagers suffering from autism or behavioural issues. Patients who underwent the process had significant improvements in their body awareness, social behaviour, and mental development.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

4. Encompasses Numerous Therapy Aspects

Music therapy is actually a form of therapy that encompasses several domains of other therapies. When you try out music therapy, you will eventually realize that it shares some elements from others such as physiotherapy, occupational therapy, psychological exercises, and even educational goals. Within a single therapy session, several domains can be covered at one go.

An online article has revealed on how music therapy has numerous benefits which cover several therapy aspects. Music therapy is rumoured to even take away your pain levels and increase your immunity by promoting the levels of natural antibodies in your bloodstream. The music that you hear during your therapy sessions invoke positive emotions, controlling your hormone levels. This ultimately improves your immune system, reducing pain in your body.

5. Improves Cognitive Skills

Music therapy can also improve a person’s cognitive skills, based on a research done by Dr. Mary Williams from Indigo Medical Training.

Music therapy can be used to improve a person’s ability of speech, memory, and physical balance. How this works is that by using music, it generates certain brain waves, which is the equivalent of mental exercise. Your mind eventually becomes sharper and focused when exposed to these waves.

You’re probably still wondering if you should try out music therapy, even after reading this article. If you’re not mentally ill, but simply just facing personal difficulties, music therapy may just be the perfect intervention for you. Age doesn’t matter if it comes to bettering your mental health. So go ahead, give it a try and lose yourself to the beat!

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Written by Nadiah Rafhanah

When she’s not watching every show on Netflix or interning at CaregiverAsia, Nadiah enjoys taking photos of people and sceneries. She finds joy in doing things spontaneously and turning every day into a fun day.

5 Reasons Why Men Need Therapy | CaregiverAsia

When it comes to emotional distress, the solution for most men would not be therapy, but rather to either suck it up, talk to their buddies or kick back a bottle of beer. From a male’s point of view, seeking help from a third party, beyond their very intimate circle, for their stressful feelings are often perceived as a sign of weakness.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Under the tough guy exterior, however, a man’s cry for help is just as big as everyone else. There’s so much negativity that one person can endure without eventually suffering from a meltdown. Thus, here are five reasons why therapy can help men in dealing with their social issues.

1. Better Mental Wellness

The main reason why people seek out therapy services is because they’d like to resolve mental issues or conditions that’s been causing them stress. From counselling, art and music therapy, there are multitude of ways whereby a person can improve their mental wellness with the help of professionals in different ways.

Should you find yourself constantly upset over the simplest things, or if your family and friends notice a change of behaviour, it would probably be best to seek help from a therapist to identify your issues. Keeping your mental issues to yourself, despite how “manly” it may seem, will worsen overtime and cause further complications in the long run.

2. Unresolved Issues

Are there any disputes with your wife that you’ve chosen to ignore throughout the course of your marriage? Or perhaps you’ve recently gotten into a heated argument with your parents that you can’t seem to shake off? It’s these sort of trouble that, if left unattended, will eventually grow into something that’s much harder to resolve.

A therapist will not only be able to approach and help you pinpoint these unresolved issues that’s been causing you much worry, but by working together with them throughout the sessions, they might even be able to bring these conflicting emotions to rest for good.

3. Healthier Alternatives To Antidepressants

You may be keen on skipping the substantial therapist fee and opting for cheaper antidepressant medications to keep your sanity in line. Prescribed by doctors to treat depression and other mental illnesses, it also can serve as a temporary way to ward off the stresses of daily living. Besides, you might only be treating the symptoms but not the cause.

However, with constant usage, these medications will eventually cause more harm than good. According to an article by Health Magazine, antidepressants are found to have significant long-term side effects, including poor bone health, mental disorders and sexual health problems.

For a healthier alternative to antidepressants, a therapist can help and advise you on your troubles without the possible adverse health consequences in tow.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

4. A Chance To Open Up

Always felt like you simply needed an avenue to pour out your daily hardships without any judgement? It’s not embarrassing to seek help instead of bottling up your emotions and trying to get by in your daily life. In fact, popular figures like Prince Harry and Lady Gaga have emphasized the need of opening up your mental issues to someone who can help you.

Once you’re ready to share your problems, opening up to anyone close to you, such as your spouse, family or close friends, would usually the next step. However, if you can’t comfortably open up to anyone in your inner circle, a therapist will be more than happy to provide a professional yet compassionate ear to your woes.

5. Plan For Your Next Steps

Once you’ve identified that you’re struggling with your emotions, what’s next? What would be the best course of action to resolve the issue on hand? Are you sure it’s a temporary mood swing due to pressure at work or home, or perhaps a more permanent underlying issue?

Fret not, as a therapist would usually be the best equipped to help you plan out your recovery plan. By listening to your stories and feelings, they’ll be able to assess your current state of mind and advise you on the next steps that you should take. And should they feel that you’re in need of medical intervention, they’ll be sure to inform you on the matter!

Have we convinced you on why you should reconsider therapy? There are many advantages to attending these sessions, whether it’s to resolve an issue in your marriage or to simply have a listening ear to your problems without the judgement. Don’t let the judging perspectives of other people scare you away from much-needed help.

If you’re looking for professional therapy services for your own issue, there are counsellors right here at CaregiverAsia that can help you out!

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Written by Teo Youliang Hakim

A CaregiverAsia writer, Hakim loves nothing better than to spruce up informative content for the readers, especially if it helps to make the world a better place. Other than that, he also enjoys the occasional chocolate chip cookie or catching reruns of F.R.I.E.N.D.S on the telly!

5 Things to Know About a Chiropractor

What are Chiropractors and what do they do? We have all seen the videos online and heard from friends and or family members visiting Chiropractors. All we understand from watching the videos and hearing the stories is that these Chiropractors twist and turn your body resulting in loud cracks and pops. Here is your chance to understand more about Chiropractors and the doctors who practice it.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

1. What is a Chiropractor and How Can They Help Me?

A Chiropractor is a doctor that specializes in Chiropractic care. Chiropractic care is the treatment that focuses your muscles, bones and joints and how they would affect your health. The reasons that people go to a Chiropractor are for pains in the neck, shoulder, back, joints, headaches and even nerve problems. Over a period, the daily wear and tear will place stress on the problem areas mentioned above and visit a Chiropractor can help ease a lot of the problems.

2. Can I Trust a Chiropractor?

In Singapore, we have what’s called “The Chiropractic Association”, and they have a high set of standards of professionalism for the chiropractic profession in Singapore. Chiropractic is not regulated by MOH and is considered self-regulating. As such, TCA (S) has worked with experts on self-regulation for chiropractors and has developed and adopted a Self-Regulation Document that sets down a code of ethics, practice guidelines, and a code of advertising guidelines consistent with those of professional regulatory bodies internationally. You can find out more about TCA at chiropractic.org.sg.

3. What can a Chiropractor Do?

A chiropractor can evaluate, diagnose and treat a range of conditions of your spine, joints, muscles as well as those related to your nervous system. The most common problems that people go to a chiropractic clinic for include pain in the neck, shoulder, and back, headaches, problems in joints and issues with nerves in the arms and legs.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

4. When Should I Visit a Chiropractor?

The wear and tear of life put stress on our spine, joints and muscles. This stress can manifest in some ways, which are signs you need chiropractic care. Here are some examples of the conditions you might want to look out for:

  • Prolonged pain in your muscles or joints.
  • Regular headachess.
  • A recent accident followed by pain in any area.
  • Limited range of motion.
  • Arthritis diagnosis.
  • Carpal tunnel symptoms.
  • Chronic fatigue syndrome or fibromyalgia.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

5. What Should I Expect on My First Visit?

Your chiropractor will ask about your problem and do a physical exam at the start of your visit. The chiropractor may order some laboratory tests or an X-ray. The chiropractor might send you to a different doctor if your problem is not right for chiropractic treatment. If spinal manipulation might help, you may get treatment in the office at your first visit. You may need to return for more treatments. Your condition will determine how many treatments you need. Be sure to ask how many visits you should expect.

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Written by Darren Tan

When he is not writing, Darren is usually saving the world from virtual baddies. Music, gaming, and design makes him a happy man. And food, always food.

How Chiropractic Can Benefit You

Experiencing joint pains or muscles aches? Try seeking help from a chiropractor. You don’t necessarily have to be injured for you to seek chiropractic help. In fact, seeking help from a chiropractor is a great way to protect your body from injuries. Through chiropractic therapy, you can give your body the right treatment it deserves.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Shao Ting started experiencing severe backaches at the age of 20. Her backaches led her to go for regular chiropractic adjustments. Through her sessions, she learned to be more conscious of her own posture. She now goes about her daily life with more ease after learning how to take proper care of her body. “Dr. Judy’s adjustments and tips on improving my spinal health have benefitted me,” she commented.

Shao Ting felt the best takeaway from her chiropractic visits is learning about the importance and health benefits of good body posture. She realized how a good posture can improve one’s physical welfare. Even if you’re not in pain or discomfort, it is always a good idea to get yourself checked out to keep your back and spine healthy.

Chiropractic doesn’t just alleviate acute pains. It also helps ease muscle aches. Sabrina Tan, 33, decided to seek chiropractic help due to numerous body pains and headache. And felt a significant difference after only a few sessions! The chiropractic therapies have a calming effect on her, which made her muscles and body less tense. “After my first couple of chiropractic treatments, I found that my digestion started to improve, and my headaches were becoming infrequent,” Sabrina explained.

 

Looking for someone to check on your spinal health? Click below to book or call us at +603 2856 2273!

 

Sabrina also found that her sleep pattern has become regular. A few sessions in and she no longer felt the severity of her neck, shoulder and back pains. Her body felt relaxed and healthy.

In saying this, chiropractic treatments don’t work wonders overnight. Acquiring a healthy spine may take time. But, you will feel the noticeable changes such as better sleep and a healthier body from regular chiro therapies, according to Sabrina.

“There is a world of difference! I think everyone should give it a shot,” Sabrina suggested.

So go ahead and give chiropractic a try. It is a painless and relaxing session that can be beneficial to you.

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Written by Nadiah Rafhanah

When she’s not watching every show on Netflix or interning at CaregiverAsia, Nadiah enjoys taking photos of people and sceneries. She finds joy in doing things spontaneously and turning every day into a fun day.

5 Reasons Why Your Knees Make Cracking Noises

We’ve all heard it happen at least a few times in our lives, from bending down to pick up something we’ve dropped, squatting during an exercise, or even walking down the stairs. The sound of crepitus, or your knees making cracking noises, has often been associated with old age, a lack of exercise, or dismissed as a side effect of fatigue.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Is there an exact explanation on why your knees produce such sounds? Is it something that happens in your body naturally? Or an early signal that there’s a serious health issue in your joints? Whatever the case, let’s get cracking on the reasons why your knees are that noisy.

1. Dissolved Air Bubbles

In your knee joints, there are fluids that circulate around the space which helps to lubricate and provide nourishment to the body cells in the area. These fluids also happen to contain dissolved gases from the surrounding air, including carbon dioxide, nitrogen and oxygen.

When you stretch your knee joints accidentally, such as by kicking an object, or on purpose with aerobic exercises, the pressure in the joint area rapidly changes. This will cause the dissolved air in the fluid to quickly form little bubbles due to the sudden force. When these bubbles eventually burst, the sound it produces will make the cracking noise that we’re accustomed to.

Don’t worry, your knee suffers no harm from the bursting air bubbles or the changes in pressure. It’s a natural process which happens to almost everyone in the world.

2. Snapping Ligaments

The cracking noises that you hear from your knee joints may actually not originate from your knee itself. In fact, the surrounding muscles around the knee joint could be the culprit for the unwanted sounds.

This is because when you’re in movement, the nearby tendons and ligaments located near your knee joints will temporarily shift out of position to compensate for the changes in posture. When the muscles return to their original position, they snap back, which causes the cracking noise. That’s why your knees crack after you’ve risen from a sitting position for a while.

This doesn’t cause any harm for your knees, as it’s a normal occurrence in your body. However, should you feel any pain during the snaps, it may be a good idea to get yourself checked.

3. Patellofemoral pain syndrome

Are you a big fan of marathons? Your knee cracks might be a sign of patellofemoral pain syndrome (PFPS). Also fondly known as “runner’s knee”, PFPS is the eventual wear and tear of the knee cartilage, which is essentially a smooth rubber-like tissue which protects the bones in your joints.

Commonly diagnosed among athletes, PFPS is often the result of overuse of the knee joint during strenuous exercise such as jogging and climbing stairs.

While PFPS produces the same cracking noise in the knee joints when your legs are in movement, the poor condition of the protective cartilage also causes an increase in friction between the bones. Affected individuals may suffer from mild to severe pain, swelling and stiffness in their knees as they move.

 

 

 

 

 

 

 

 

 

 

 

 

 

4. Meniscus Tears

The meniscus plays an important role in keeping you steady on your knees. Being a part of the knee cartilage, any form of damage towards this soft tissue may not only cause cracking noises in your knee joint, but bring about other health consequences as well.

Meniscus tears are the most common complaint amongst the general populace This happens when you twist and turn your knee too quickly during vigorous activity. These tears have a higher chance of occurring amongst the elderly, or anyone who does frequent heavy lifting.

Depending on the severity of the injury, it can range from a slight discomfort in the knee joint, to a painful swelling and difficulties in general movement.

5. Osteoarthritis

A form of arthritis that affects the joints, osteoarthritis refers to the degeneration of the joint cartilage that occurs throughout a person’s life. While PFPS is brought upon by physical activity, osteoarthritis takes place more naturally as a person ages.

While osteoarthritis progresses much more slowly than other knee-related medical conditions, it worsens much more over time and if left without treatment, can cause further complications to your health. Symptoms usually include joint aches and soreness, swelling and even developing a bow-legged limp.

Should you suspect something amiss in your cracking knees, especially if you’re above 50 years old, it’d be best to check with a doctor on the possible signs of osteoarthritis and tackle it at an early stage.

Hopefully, this has put your mind to rest on the mysterious cracking noise that goes on in your knees. If you’re still worried that the sounds may be a sign of an underlying medical condition, the best way to diagnose your problem is to see a doctor as soon as possible.

And if should you ever find the need for a physiotherapist to help you recover from your knee joint issues, we have a few freelance therapists that can provide the right care for you.

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Written by Teo Youliang Hakim

A CaregiverAsia writer, Hakim loves nothing better than to spruce up informative content for the readers, especially if it helps to make the world a better place. Other than that, he also enjoys the occasional chocolate chip cookie or catching reruns of F.R.I.E.N.D.S on the telly!

5 Advantages of Home Nursing For Busy Families

The advantages of home nursing are something that many adults can relate to. There’ll be a point in our lives where we’ll find ourselves caring for a sick or elderly relative. As much as we’d like to be by their side at all times, the long hours at work combined with the stresses of caregiving can take a heavy toll on a person. Also, one definitely will not have enough days of leave to take care of their loved one.

 

 

 

 

 

 

 

 

 

 

 

 

In fact, there have been stories surfacing of elderly parents being left behind at nursing homes by their families’ due to social and financial circumstances. For busy families, a home nurse service can chase away the possibility of ending up in such an unwanted scenario due to the following benefits that they offer.

1. A Peace of Mind

While leaving your elderly relative at home might seem to be the safest option when you’re headed outside, do you know that it’s just as dangerous as any other place? According to this news article, most accidents actually occur at home, with seemingly innocent household appliances turning deadly if precautions are not taken.

Hence, wouldn’t it be better if you had at least someone watching over your elderly relative while you’re away from home? With a home nurse, you’ll be able to take your mind off the constant worrying of your relative’s safety and divert your full attention to your other priorities.

2. Experienced Professionals

Sometimes you might shun external help in fear that they’ll bring more harm than good for your sick or elderly relative. In fact, this article highlights on how many domestic helpers are often mistaken as medical professionals by many families, resulting in terrible consequences.

If you’re worried on such a scenario happening with home nurses, rest assured that they’ll need to have a decent amount of experience as a registered nurse as well as the necessary qualifications before they can pick up any home cases. This would mean that not only will they be familiar with common medical procedures, they’ll also be able to draw upon knowledge that only comes through experience to solve certain tricky situations.

Looking for help at home for your elderly parent? Click below to book a care service today! For enquiries, call CaregiverAsia at +603 2856 2273.

 

3. One-On-One Care

For a hospital or a nursing home, admitting a sick or elderly relative would usually see them in a public ward with other patients. For the nurses in charge, they’ll need to split their attention equally amongst each bed to ensure that everyone gets the right amount of supervision and care.

However, a recent study has shown that the lesser beds present in a ward, the faster patients can recover from their medical conditions, since they’ll be subject to further privacy as well as more quality time with the nurses. Hence, wouldn’t it be great if you could hire your very own home nurse that can provide a specialized individual care towards your relative at home?

4. In the Comforts of Home

Many people wouldn’t be keen on the idea of staying in the hospital or a nursing home for extended periods. Staying in an unfamiliar environment may eventually lead patients into depression and compromise their recovery time. Furthermore, according to a research study, patients suffering from depression are less likely to keep to their medical appointments and prescriptions after hospitalization, increasing their chance of relapsing.

If you’re not keen on getting your relatives admitted to the hospital, home nursing is a great alternative which can allow you’re sick or elderly relative to rest and recuperate in a more familiar setting.

 

 

 

 

 

 

 

 

 

 

 

 

 

5. Freedom of Choice

For patients in a hospital or a nursing home, their family and friends will be subjected to visiting hours should they decide to drop by for a chat. This may prove troublesome for busy families, as they’ll be juggling through their availability timings to find time for their elderly or sick relative. Home nursing removes that problem completely.

Should you also find yourself concerned about the type of caregiver that will show up, it’s probably best to consider the alternative as well. By choosing a home nursing service instead, you’ll have the power to customize and choose on which home care nurse, based on their experience, you’d like to provide the service for your elderly relative.

Does a home nursing service sound like exactly what you need for your family’s troubles? Don’t be intimidated by the idea of your loved ones being under the care of an unfamiliar individual. These home nurses are experienced and are dedicated in watching over your sick or elderly relative on the road to recovery.

If you’re looking for a home nurse for your own needs, we have many nurses right here at CaregiverAsia that can help you out.

Did you enjoy this article? There’s more where that came from. So, come subscribe to our blog to make sure you do not miss the interesting, informative, and some fun articles and videos we share!

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Written by Teo Youliang Hakim

A CaregiverAsia writer, Hakim loves nothing better than to spruce up informative content for the readers, especially if it helps to make the world a better place. Other than that, he also enjoys the occasional chocolate chip cookie or catching reruns of F.R.I.E.N.D.S on the telly!

A Confinement Nanny: Help at Hand

A nanny is someone you’d want to have by your side during your confinement period. After giving birth, your mind and body will be exhausted and you’ll need the rest to fully recover. Thus, having someone with years of experience and knowledge about confinement care is exactly what you need during this period.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Michelle went through a smooth confinement period with a confinement nanny by her side. “Having someone with experience helped me a lot because I needed to rest and I was still learning the ropes.”

If you are a price-conscious mother, there’s no need to fret. The help that you get and eventually learn from as a mother is worth every cent you pay, according to Michelle. “CaregiverAsia was supportive of my financial needs and was able to adapt to my requests.”

Even if you’re already a mother, you might still benefit from the help of a confinement nanny. In fact, having a confinement nanny is even more helpful because you need the rest to recover, and having more than one child to take care of might hinder that progress.

 

Are you welcoming a little one soon and need an extra pair of hands to help you during your confinement month? Click below to book or call us at +603 2856 2273!

Audrey, a mother of three, realized how helpful having a confinement nanny around her was when she hired one for her third child. “I always thought that I didn’t need one, but she was actually very helpful. I learnt more about how to take care of my baby.”

Not only do they help out around the house, confinement nannies also give mothers such as Audrey the emotional support they need. “I have three kids to take care of now. So having a confinement nanny to assist helped me ease into it.”

Remember, you are not alone. Everyone needs help at some point or other. There is no shame in asking for help because at the end of the day, it is the well-being and welfare of your child and you that are of the utmost importance. Whether you’re are a new mother, a seasoned mother, or simply need the extra hand, you can always count on part-time nannies to be there at your time of assistance!

 

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Written by Nadiah Rafhanah

When she’s not watching every show on Netflix or interning at CaregiverAsia, Nadiah enjoys taking photos of people and sceneries. She finds joy in doing things spontaneously and turning every day into a fun day.