Category Archives: Premier Tips

Water plays a significant role in our lives. All living things need water to survive. Apart from survival, water carries out many functions in our body such as maintaining normal body temperature, preserving tissues, spinal cords and joints by serving as cushions and lubricants, and facilitating waste expulsion through urine, sweat and bowel movement.

We need to increase our water consumption in order to regulate our daily water intake especially when we are in a hot climate, physically more active, down with a fever or having diarrhea and vomiting.

Here are 5 tips to help you drink more:

1. Always carry a bottle of water with you in your car, at your desk or in your bag. This allows you to drink whenever you are feeling thirsty and keeps you hydrated at all times.
2. Keep track & set a daily water intake goal. Aim to drink optimum amounts of water daily, between half an ounce of water for each pound you weigh.
3. Replace other drinks with water. This will boost your health while reducing your calorie intake as other drinks such as sports drinks and sodas are often filled with added sugars which can be harmful to your health. Besides, replacing sugary drinks with water can potentially help you to lose weight.
4. Increase intake of foods high in water. Some fruits and vegetables are high in water content such as celery, cabbage, lettuce, cucumber, watermelon and honeydew. Their high-water content will add to your hydration. In addition to high water content, these fruits and vegetables are rich in minerals, vitamins and antioxidants which can promote your overall health.
5. Drink a glass of water once you wake up and before bed. This is an easy and effective way to increase your daily water intake and prevent dehydration.

Source: Centers for Disease Control and Prevention (CDC)

Obesity is a complex condition characterized by excess body fat which results in excessive weight.

The prevalence of being overweight and obese in Malaysia has increased by 29% and 14% respectively over the recent years.

There are many factors that can contribute to obesity. External factors are such as diet which is high in fat and sugar content that exceeds the daily requirement, lack of physical activity and exercise and consumption of certain medication like steroids, whereas, genetic factors are such as age, gender, family history and other internal health conditions.

Obesity has been associated with health changes and an increase in the prevalence of chronic diseases in the population which is contributed by alteration in dietary habits and a sedentary lifestyle. Besides, obesity can cause serious health implications both physically and psychologically. Physically it can cause an increase in the risk of getting diabetes, fatty liver, metabolic syndrome, sleep disorder and breathing difficulties. It also contributes to moderate risk of getting chronic diseases such as cardiovascular disease, hypertension, heart failure, gout, arthritis and certain types of cancer. Psychologically it can cause problems such as depression, lowered self esteem and other forms of social stigmatization.

The best way to reduce obesity is by preventing it. Obesity can be prevented by exercising regularly, avoiding diet high in sugar and fat, taking food proportions that are small at every meal, drinking an adequate amount of water daily, eating only when you are hungry, avoiding heavy meals before bedtime or late night and monitoring your weight every once a week.

1. Eat small portions and adhere to the “quarter-quarter-half” plate rule
2. Go low-calorie (eg. fruits) and less-fatty (eg. santan, oil) foods
3. Choose high fibre food to prevent constipation
4. Limit the intake of sweet and high-fat food like dodol
5. Limit consumption of food high in salt like kerepek (eg. banana, tapioca crisps)
6. Drink plain water instead of soda or sweet drinks

Here are some tips on how to help prevent the spread of Covid-19 in your workplace:

1. If you feel sick, go home
   • Do not stay at your workplace when you are not feeling well. If you prefer to stay, you should avoid touching people, surfaces and objects should cover your mouth with a disposable tissue when you cough or sneeze and throw the tissue in the bin.
2. Keep physical distance but maintain social connection
   • Keeping space between you and others is one of the best tools we have to avoid being exposed to Covid-19. Limit close contact with others outside your household in indoor and outdoor spaces.
3. Use video conferencing and phone calls as much as possible
   • Reduce face-to-face meeting with clients. Meetings can still take place where social distancing can occur.
4. Workshop and training should be conducted online
   • Learning must not stop with Covid-19. Training can be done in virtual platform to reduce the social connection with others.
5. Wash hands or use hand sanitizer often
   • Washing hands with soap and water whenever possible because handwashing reduces the amounts of all types of germs and chemicals on hands.
6. Clean and disinfect high-touch surfaces regularly
   • Clean and disinfect high-touch surfaces every day, even if they are not visibly dirty. If they become visibly dirty, clean the surfaces. Wash frequently touched surfaces with a clean, reusable cloth or a disposable towel dipped in detergent and warm water.
7. Return home early after work
   • Avoid happy hours, club activities, and other small group gatherings after work.

1. Don’t miss sahur – Having sahur is essential to power up your body for the day.
2. Fast, not feast – Avoid overeating when you break fast during Iftar as it is counter-productive for your body and can lead to weight gain.
3. Stay fit – Whether you choose to do your workout before or after breaking fast, try to do low – to moderate intensity exercises to maintain your overall health.
4. Break fast with dates and water – Dates not only provide a burst of energy, they are easily digested, rich in fibre, vitamins, minerals and helps prevent constipation.
5. Avoid caffeine and sugary drinks – Avoid caffeine-based beverages such as tea, coffee or soda as these stimulate faster water loss through urination.
6. Avoid simple sugars – Avoid white rice, white bread and desserts as these digests rapidly causing your blood sugar to drop quickly and leave you feeling hungry.
7. Have a balanced meal – Half your plate with fruits and veggies, ¼ protein, and ¼ carbs.
8. Include complex carbohydrates and fibre rich foods – Choose wholegrain pita bread or tortillas, oats, chia seeds, beans and brown rice.
9. Don’t miss out on sleep – Get adequate sleep to sustain you throughout the day.