Heat Resistance: Tips to keep hydrated and avoid heatstroke as the world gets rapidly warmer

Global warming is not only a threat to the planet as a whole; it also affects the health of every individual inhabitant. July was reportedly the hottest month on record around the globe, and the number of heat-stressed days is only set to increase.

Indeed, a study published in The Lancet estimated that about 356,000 deaths worldwide were related to heat in 2019. And the World Meteorological Organisation is now warning of global warming breaking through the crucial 1.5°C cap above pre-industrial temperatures in the next five years.

With record-tumbling baking-hot spells happening more frequently, it is vital that we keep our cool and take precautions to safeguard our well-being.

Hong Kong warning system

The authorities in Hong Kong are acutely aware of the severity of the situation. A new three tier Heat Stress at Work Warnings system was introduced earlier in the summer to help tackle heatstroke among those working outdoors or without air-conditioning. If the Hong Kong Observatory’s Hong Kong Heat Index (HKHI) hits 30, this will trigger a recommended rest time for each hour of labour depending on whether the workload is “light”, “moderate”, “heavy” or “very heavy” and the level of the alert (amber, red or black). The heat index uses data that considers relative humidity, the intensity of sunlight, temperature and hospitalisation rate.

Workers deemed to be involved in “very heavy” workloads during an amber alert will be recommended to take 45 minutes of rest after working 15 minutes every hour. Those involved in this level of intense physical activity are advised to cease work completely if the HKHI hits 32 or above – red and black warnings. Workers at lower intensity of physical labour would be advised to rest for varying periods of time (or even suspend work).

The warning system is operated by the Labour Department with the Observatory assisting to broadcast the message, which can be received via the GovHK Notifications or MyObservatory mobile applications. The guidelines inherent in the warning system are only voluntary measures, though, and are not legally binding. A construction worker in Hong Kong lost his life from heatstroke this summer during an amber heat alert.

Water everywhere

The Department of Health’s Centre for Health Protection (CHP) consistently urges the community to take heed of necessary measures against heatstroke and sunburn in very hot weather. “The public should carry and drink plenty of water to prevent dehydration while engaging in outdoor activities,” warned a CHP spokesperson recently.

The importance of staying properly hydrated during hot summer days has long been advocated by medical professionals. Water is known to perform vital functions such as regulating body temperature, flushing waste from the body, supporting a healthy immune system, lubricating and cushioning joints, as well as promoting healthy digestion and improving memory, alertness, mood and sleep quality.

Some health experts suggest consuming 13 cups of beverages a day, including water. However, this total depends on the level of activity, climate and overall health. Hot and humid places mean people tend to sweat more and it is important to keep water on hand. Drinking before, during and after a workout is also essential.

Dehydration danger

Tips for optimum hydration include ingesting a glass of water (about 8 fluid ounces) upon waking and before bedtime, drinking throughout the day, infusing water with slices of fruit, vegetables or herbs, and using a favourite water bottle to encourage fluid uptake.

Not all liquids are recommended, though. “Those engaged in strenuous outdoor activities should avoid beverages containing caffeine, such as coffee and tea, as well as alcohol, as they speed up water loss through the urinary system,” said the CHP spokesperson.

The World Health Organization (WHO) advises to check the colour of urine, and to drink more if it is dark. They warn against drinking distilled water as it leaches all-important electrolytes.

Apart from dark urine, there are a multitude of signs of possible dehydration such as thirst, flushed skin, headache, fatigue, increased body temperature, dizziness, irritability, constipation and nausea. Possible options to try to alleviate the situation include drinking electrolyte-infused water, Pedialyte, Gatorade, coconut water and watermelon, which contains 92 percent water.

Combatting heatstroke

Some groups are more vulnerable to heatstroke than others. According to the CHP, children, the elderly, the obese and those with chronic illnesses, such as heart disease or high blood pressure, “should pay special attention”.

These dos and dont’s will help reduce the risk of heatstroke:

– Wear loose and light-coloured clothing to reduce heat absorption and facilitate sweat evaporation and heat dissipation.

– Avoid vigorous exercise and prolonged activities like hiking or trekking as heat, sweating and exhaustion can place additional demands on the physique.

– Perform outdoor activities in the morning or the late afternoon.

– For indoor activities, open all windows, use a fan or use air-conditioning to maintain good ventilation.

– Do not stay inside a parked vehicle.

– Reschedule work to cooler times of the day. If working in a hot environment is inevitable, introduce shade in the workplace where practicable.

– Start work slowly and pick up the pace gradually. Move to a cool area for rest at regular intervals to allow the body to recuperate.

The WHO advises keeping a good supply of medicines, batteries and frozen or tinned food at home to avoid frequent trips to the shops during especially hot days.

Sunlight protection

As the sun blares down on these days of increasing heat, the Ultraviolet (UV) Index released by the Hong Kong Observatory is a helpful tool. When the UV Index is high (6 or above), avoid direct exposure of the skin and the eyes to sunlight.

The following measures will help protect against UV damage when out in the sun:

– Wear long-sleeved and loose-fitting clothes.

– Wear a wide-brimmed hat or use an umbrella.

– Seek a shaded area.

– Don UV-blocking sunglasses.

– Apply liberally a broad-spectrum sunscreen lotion with a sun protection factor (SPF) of 15 or above, and reapply after swimming, sweating or towelling off.

– When using a DEET-containing insect repellent, put on sunscreen first, then the repellent.

Cold comfort

While there is plenty for the public to do and be aware of to adapt to extreme heat, measures on an individual level and government action plans like those adopted in Hong Kong do not tackle the root cause of the problem. Global warming is a result of climate change generated most significantly by greenhouse gas emissions. Until we get serious about curtailing these, our heat stress is only going to get worse.

The Science of Sleep Chronotypes: Unveiling the Secrets of Our Internal Clocks

Sleep is an essential part of our lives, as it rejuvenates our bodies and minds, allowing us to wake up refreshed and ready to go through a new day. However, not everyone sleeps at the same time or sticks to the same sleep patterns. Understanding how our internal clocks affect our sleep-wake patterns and overall well-being will help us determine our sleep chronotype and allow us to increase our productivity and make the best out of the day. So here is all the science behind sleep chronotypes.

Also Read: Playlists that can help you fall asleep in 10 minutes – the connection between sleep and music

What is a sleep chronotype?

Sleep chronotype refers to an individual’s preferred timing for sleep and wakefulness throughout 24 hours. While some people are more active in the morning with their energy draining towards the evening hours, some have high levels of energy around sunset, and then there are others who have different biological clocks, or as scientists call it, circadian rhythms.

What are the four sleep chronotypes?

The most common way of describing a person’s chronotype is by comparing their daily circadian rhythms to the biological clock of animals. In that regard, four animals are usually used for reference and these include the lion, the bear, the wolf and the dolphin.

Lion – These are people who wake up early in the morning and go to bed early. They are more productive before lunchtime but get tired around the evening, thus making it hard for them to partake in social events in the evening.

Bear – Nearly 55 per cent of the human population fall under this category and their clock depends on the sun, as in, they wake up around sunrise and their activity levels decline by night. They are energetic in the forenoon and the evening, making it easy for them to work well during the day and attend events in the evening without feeling too tired.

Wolf – Also considered the night owl, these people prefer to go to bed late in the night and wake up late. They are more productive during the afternoons. As a result, a 9-to-5 work schedule may not suit them.

Dolphin – People with insomnia are generally part of this chronotype because, like this animal that is half awake while it sleeps to protect itself from predators, these people do not sleep well. Their sleep schedule may not follow a certain pattern every day, and they are highly active in the evenings.

What is the science behind sleep chronotypes?

Numerous scientific studies have sought to understand the impact of sleep chronotypes on various aspects of our lives. One study, titled ‘Epidemiology of the human circadian clock,’ conducted by T Roenneberg and others found that sleep chronotypes were influenced by a person’s genes, with certain genetic variations increasing a person’s productivity in the morning or evening.

Another study conducted by neuroscientist Valérie Mongrain and her team revealed that individuals with distinct chronotypes exhibit differences in brain activity during sleep, potentially affecting their cognitive level and emotional quotient.

Given the number of studies that have been conducted regarding sleep chronotypes, it has sparked conversations and debates among researchers, healthcare professionals, and society as a whole. Some argue that understanding and respecting individual sleep chronotypes can lead to improved well-being and productivity. They advocate for flexible scheduling of work and school hours, allowing individuals to align their activities with their natural sleep preferences. This approach is believed to yield better cognitive performance, mental health, and overall satisfaction.

On the other hand, critics argue that accommodating individual sleep chronotypes on a large scale may not be practical and cost-effective, given the societal structures and demands. They believe that promoting good sleep hygiene, irrespective of one’s sleep chronotype, can mitigate some of the negative effects associated with sleep deprivation. They suggest maintaining consistent sleep schedules, creating a conducive sleep environment, and developing healthy sleep habits, such as avoiding electronic devices before bedtime.

Stay Cool and Hydrated: Tips to Beat the Heat and Quench Your Thirst

Staying hydrated is one of the most important things you can do for your health. While the usual recommendation is 6 to 8 glasses per day, a Harvard study found that these quantities actually depend on various factors such as the weather, medical conditions, age and activity level. That said, the body will need more water during the summer especially because we tend to lose water from the body through sweat.

Not only does it help regulate body temperature, but it also aids in digestion, supports healthy skin, and helps flush out toxins. Despite its importance, many of us struggle to drink enough water throughout the day. Fortunately, there are many tasty and creative ways to stay hydrated beyond just drinking plain water. So here are some tips to stay hydrated.

Eat water-rich fruits

Fruits and vegetables are certainly one of the healthiest and tastiest sources of hydration. Given the many options available, there is undoubtedly some fruit or vegetable for every person to include in their diet. Consume them either as a snack or have them in your daily meals and these foods can do more than just hydrate your body. Different produce are rich in different nutrients that are essential for the body to function healthily. Particularly, those fruits and vegetables containing potassium like watermelon, grapefruit, and spinach are more advantageous as they act as catalysts to keep the body hydrated by helping the cells to absorb water faster.

Pay attention to dehydration signals

Drinking less than the required amount of water can lead to dehydration and the body usually has certain ways of showing this. Some signals include dry mouth, chapped lips, tiredness, bad breath and more. So next time, if you notice any of these signs, drink some water first before applying that lip balm.

Set reminders

Though everyone knows how crucial it is to drink a lot of water, it can be quite easy to forget to do so especially if you are busy doing something else. One simple and great way to ensure that you intake water regularly throughout the day is to set reminders on your phone. There are even apps specially built for this purpose that allow you to set a daily target and the app will ring alarms at regular intervals reminding you to drink water on a regular basis.

Another way to remind yourself to drink water frequently is to buy one of those motivational bottles that come with time marks and slogans that encourage you to reach your daily water intake goals.

Try infused waters

Water that is infused with flavours from herbs or fruits is also a nice way to ensure that you drink the optimal amount of water every day. They can also help with weight loss and digestion.

You can either buy pre-infused water or make your own infused water by adding certain herbs or fruits to a large jar of water and leaving it for 5 to 8 hours depending on how flavourful you want the water to be. Once the infused water is ready, you can filter and drink the water.

You can also purchase one of those infuser water bottles that have a special compartment with a filter in them for you to add some fruits or herbs to them, allowing the water to become concentrated with flavours throughout the day.

Lymphatic Drainage: Beauty and health benefits of this detox massage

Different people like different massages. If the last two years of the pandemic have left us craving anything, it’s the need to be touched, kneaded and stroked in a soothing manner. Massage therapy – which manipulates the skin – destresses the muscles and tendons, rejuvenating soul and body. It’s being touted by aestheticians and beauty gurus as a vital addition to the complete selfcare regimen.

The fitness boom dictates that every part of our body is stretched, pressed and toned. It’s often overlooked, but the lymphatic system also needs some pampering. The crème de la crème of Hollywood, celebrities, such as Hailey Bieber, Cher, Jennifer Aniston and Gwyneth Paltrow, all turn their attention to it when they are in need of some luxurious R&R. From depuffing to improving circulation, reducing cellulite, enhancing the digestive system and improving immunity, the benefits of stimulating the lymphatic drainage are many. So, what is the lymphatic system and how does massaging it result in a boost to our overall health and sense of wellbeing?

The Lowdown

The lymphatic system is a highly efficient network of organs, lymph nodes (glands), vessels and fluids that runs up and down the entire body, transporting and metabolising waste (including toxins), so you feel depuffed, energised and healthier in the process.

Its job is to constantly circulate the flow of liquid and filter the toxins that the body naturally produces. Unlike the drainage network, the lymphatic system does not have a pump to keep this process smooth – certain factors like a sedentary lifestyle, illness and medications can impair it and cause a build-up or inflammation. A sluggish lymphatic system is linked to a slower metabolism, acne, dullness, signs of pigmentation, stress-related health problems and chronic swelling. This is where a lymphatic drainage massage can help.

A very specific massage designed to stimulate the lymph nodes and the lymphatic system, releases the fluid stuck in between cells and tissues in the body to the lymph nodes, so it can be flushed out. Combine it with cupping therapy and the gentle pressure and suction ensures pulling the skin from the deeper layers of fascia, stroking the toxins and excess fluids towards the lymph nodes for an immediate ‘wow’ effect akin to high-tech body treatments. Working in a deeper, more holistic way, a lymphatic drainage massage is excellent for those who tend to hold on to water. The beneficiary will leave the session completely energised and revitalised.

Here’s the Rub

If ‘no pain, no gain’ is your massage mantra, a gentle, low-pressure lymphatic massage devoid of an oil-rub, might leave you feeling cheated. Rather than targeting your muscles and stress-knots, there is a sequenced technique to the lymphatic massage. It begins with pumping the regional lymph nodes starting from the pelvic, groin, knees, ankles, armpits and the thoracic duct. Only after these are ‘emptied’ another area is massaged to take on more fluid. The theory is that our skin has many mechanoreceptors which respond to touching and pressure – when stroked in a rhythmic way, elimination of toxins (via urination) can fight breakouts and cellulite, and even assist with the formation of natural collagen.

A look at celebrity before-and-after pictures of the lymphatic massage makes you feel the contouring benefits are wild, but let’s be clear: no weight loss happens after this kind of massage. Water retention and bloating are relieved, regular practice aids the immune and digestive system, reduces symptoms of chronic stress, acne, even pigmentation but by no means can massage give definition or make more visible abs. Much like the rest of our body, the lymphatic system needs exercise – or regular massage – to keep it unclogged. The benefits go way beyond mere vanity.

Appealing Treatments

If this has piqued your curiosity about the lymphatic drainage system and willing to give it a try, read on. You will be delighted by what the lymph and the shift of toxins can do for your body.

Gua Sha Massage

More than 30 percent of our lymph nodes are concentrated in the head and neck area, making the gua sha massage a holistic method to work on any inflammation-related disorder and improve the complexion. Regular gua sha-aided lymphatic massages help with depuffing, improve circulation and fight the visible signs of ageing.

Buccal

The benefits of gua sha, jade rolling done with the right technique are impressive but there’s a new face massage in town – Pilates for the face. This new technique hurts a smidge but the contouring results are game-changing. It’s the secret to Meghan Markle’s gravity-defying jawline. The Buccal Facial is an elaborate lymphatic drainage massage for the facial muscles from inside out. You read that right. While there are tools to stimulate the lymphatic system from epidermis of the skin, this holistic technique enables the aesthetician working on the jawline from within the mouth. A different but very effective approach.

Dry Brushing

This is an art. When done by a licensed professional, it promotes microcirculation, and polishes and brightens the skin by aiding lymphatic drainage. Start brushing firmly at the feet towards the heart in small, upward, circular strokes against the growth of body hair for nine to ten minutes. This technique will allow for dead cells to be peeled off, generating fresh blood and oxygen in the lymph and giving you a rejuvenated and energised glow.

(Text: Nikita Mishra Pictures: Sense of Touch Spa)

Dorelan puts wellness at the forefront of its premium mattress production

Prominent Italian bedding specialist Dorelan is coveted for its sumptuous mattresses, beddings and pillows. Crafted with the finest materials and set at the highest standard, the brand cuts no corners and strives for perfection when it comes to producing quality mattress for quality sleep.

Worldwide Brilliance

Dorelan is an exclusive Italian company with over 50 years of experience in the industry, and is supported by a network of over 2,000 stores worldwide and over 10,000 global clients in the hotelier and cruise tourism industry. Whether in the luxury of hotels suites or in the comfort of one’s own home, the company excels expectations in all areas of design, quality and innovation.

Crafted with Italian Perfection

Inherently Italian, attention to detail and elegant aesthetics are embedded into the DNA of the brand. Here, ‘Made in Italy’ is more than just a label, it is an identity built from decades of research and development, rich cultural history and the innovative spirit to combine creativity and technology.

The brand carefully sources only the finest and most excellent materials, first from Italy, then across Europe, and using products certified by leading international bodies are the key to the brand’s recipe for its unique and cutting-edge bed systems.

Sleep Well, Live Well

Redefining what it means to sleep well, and live well, this point is proven no better than its warranty and certifications that distinguishes the brand as a unique statement of superior quality and safety standards.

In fact, holding a Igene Garantita certification, the brand is Italy’s first company in the bedding sector to obtain a hygiene certificate, and the first in Italy to guarantee optimal hygiene in every step of the production cycle. Strict and routine controls are also carried out to ensure consistent quality and experience for every customer through every product.

In addition to its safety standards, its ergonomic design across its range of bed systems reflects the company’s decades of research, use of state-of-the-art technology, and dedication to improving quality sleep for its customers. Composing pressure-sensitive mattresses and pillows that supports the alignment of the spine and distributes weight evenly for ultimate comfort. This highlight is further backed by it ErgoCert, a standard specifically for mattresses and certified by the Ergonomics Certifying Institute specifically. The certifying body’s evaluations in the biomedical area measures the ergonomic features of every product in the brand’s offerings.

Sustainable Efforts for Better Living

With a genuine desire to improve the well-being of people and the planet, Dorelan steps with more environmentally responsible actions in their practice. Having joined the LCA Life Cycle Assessment project, the brand demonstrates its commitment to sustainability and sustainable consumption of resources. Its 32,000 sq m production facility, for example, is completely powered by solar panels and equipped with energy-saving systems designed to protect the environment.

Excellence Across the Board

Dorelan is a brand that strives for excellence in quality, perfection in craftsmanship and a never-ending growth in innovativeness. It is little wonder then how the brand has been recognised by several accreditation that distinguishes the brand from the rest. This collection of certification under its belt guarantees quality and transparency that allows the company to build a trusting relationship with its consumers.

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Especially for families, its STANDARD 100 by OEKO-TEX certification, registered with a Class 1 grade – the same grading as products produced for babies and children up to 3 years old – promises maximum sleeping comfort and well-being for the whole family. Offering exclusive collections of mattresses, bed frames, bed systems, pillows and more, Dorelan provides individuals and families peace of mind and a restful sleep.

For more information, visit www.hkdorelan.com

Women’s Health: Improve muscle tone and a healthier glow with weight training

Muscles are beautiful. No one should tell you otherwise. For all of our female Gafencu readership out there, we really don’t blame you for skirting the male-dominated dumbbell section at the gym – the huffing, puffing and sweating can be a quagmire of confusion. Intimidating and irritating in equal measure. But according to fitness experts, pumping iron (or any other form of strength training that tones the body through strength, agility and stability) is not only vital for acing your fitness goals but has some amazing all-round holistic health benefits to boot.

Each of us has a different body composition and fitness goal. If yours is to get lean and mean, but you don’t have a clue about where to begin, read on.

Witness Your Fitness
To contend that weight training is reserved for those who want to seriously bulk or look like the Hulk is a very ’90s narrative which deserves to be crushed under a barbell. “It’s a myth and misconception, unless you intentionally want to look jacked, you won’t. The reason is that women have fewer muscle growth hormones (and also lower testosterone levels) in comparison to men and getting muscular is incredibly difficult to achieve by just intense lifting,” says fitness expert and Defin8 Fitness’ owner Trixie Velez.

The approach and goals of exercise are shifting. Courtesy of a broader acceptance of body diversity, fitness is no longer just about dropping the pounds and achieving a certain frame. That’s where weight training comes in – it offers significant physical, physiological, and mental benefits all while making you stronger. You’ll notice perks like better posture, improved stamina when lifting furniture around the house and greater ease in performing regular chores.

Muscle Is Your Friend

It’s a given that weight training will add more lean muscle. More muscle tissue equals faster metabolism, which, in turn burns more fat, increases bone density, sculpts the body, improves limb health and enhances the circulation of happy hormones – such as endorphins. And why is all that important, especially for women?

For starters, sarcopenia, or muscle loss, (sarcopenia is to muscle, what osteoporosis is to bone) is much higher in women and the first signs of it typically begin around your 30th birthday. In the following decade, on average, physically inactive women lose about 8 percent of muscle mass every decade. By the age of 50, you’re staring at a one to two percent of lean muscle loss every year. The rate progresses as you age and might lead to the loss of bone mineral density, functional decline, increased risk of fractures, and loss of independence in senior adults. The important word here is “might” – no matter your age or shape, to a large extent it’s possible to restore the lost lean muscle mass, balance, stability and much of that former endurance with targeted strength training.

Weights vs Cardio

If running, hiking, and swimming are no longer shifting the pounds it’s because your body has hit a plateau. While cardiovascular exercises are excellent for burning overall fat, improving heart as well as mental health, like Trixie Velez says, a muscular body is a more efficient body. “With age, lean muscle mass gets reduced. Body fat percentage increases but strength training counters all that,” she adds.

Muscles take more energy to sustain, so every additional pound of muscle built by lifting weights burns 50 extra calories daily (even when vegetating!). Besides a revved-up metabolism, more muscle improves posture, balance, gives a better night’s rest and, most importantly, temporarily spikes the resting metabolic rate as well. This means your body keeps burning fat at a higher rate even in a resting state. To give an example, if you shed around 400 calories in the gym by weight training, you’ve really wiped out more than 475 calories courtesy of the pumping-iron-induced metabolic spike. Cardiovascular exercises, though intense, offer minimal after-burn, there is hardly any calorie loss once you walk out of the gym. If fat loss is your goal, weights are your friend.

Long-term Health

If you needed any more inspiration to crush that leg day, it’s this – muscle gain might just be the fountain of youth we’ve been desperately searching for. A large-scale study carried out by the University of California in 2014 on more than 4000 healthy seniors for over a decade found that lifespan and longevity are directly proportional to muscle mass. Participants with the highest muscle mass index had the lowest mortality, those with the least amount of muscle in their frame, died prematurely.

The findings add to the overall growing evidence that body composition and not body mass index (BMI) is a better indicator of optimum health. But are weight exercises the best way to good health? Our trusty fitness adviser Trixie suggests a healthy combination of core muscle group exercises and a cardio-boost for maximum results. “A little bit of everything goes a long way. Find out what workout you enjoy the most, switch up cardio, weight, and resistance training, and do it consistently. Most importantly, never let your body gets accustomed to a particular movement.”

This school of thought sounds like a sure-fire way to fitness and health.

(Text: Nikita Mishra)

Tai Chi: Understanding the health benefits of this ancient martial arts

As the dawn breaks over the vertical city, before the roar of the traffic and the chaos of the commute become all-encompassing, playgrounds sprinkled all over Hong Kong come alive to the pulse of rhythmic, graceful movement. Groups of (mainly) pensioners sway in unison to the centuries-old practice of tai chi chuan, breathing in with open palms and stretching postures to absorb vital energy and let it flow through the body.

This mesmerising motion is replicated across Hong Kong and China, where hundreds of elderly people exercise together, taking advantage of colourful local park equipment like ellipticals and pull-up bars to engage in what is being hailed as the ‘new yoga’. The term seems ironic here, since tai chi, though younger than yoga’s many thousands of years of history, has a distinctly senior demographic and a long prominence in East Asia.

The benefits of tai chi are also well established. Recent medical studies validate its contribution in boosting balance, flexibility and mobility, reducing stress and easing symptoms of arthritis, among others. Many call it a martial art; some term it as a sport; and others see it as meditation or mindful movement set around a series of slow and effective moves.

Energy for Life
Linda Fung, a Hong Kong-based former ballet dancer who studied at the famed Royal Ballet School in London and The Juilliard School in New York, has dedicated her life to relentlessly practising and teaching tai chi. “There are so many ways to define tai chi, yet not a single precise way to describe it,” she says. The world will pull you in different directions but tai chi, according to Fung, “instils calmness and allows you to get back to the centre. Breathing in with open palms is symbolic of drawing energy from heaven and absorbing it from Earth.”

Fung’s own holistic journey with tai chi started as a means to self-heal after enduring multiple injuries in her years as a ballerina. She saw its health benefits in healing her body and mind. “When I started doing it, I thought ‘this is phenomenal.’” From her perspective, martial arts do not always have to signify aggression – the idea is to connect the heart, mind and body with the universal source of energy, or chi.

Also Read: Cupping Therapy: The different types, which to go for and where?

Tai chi involves drills with weapons (sword and spear) as well as bare hands, along with breathing and awareness exercises. It falls under the Wudang classification of Chinese martial arts that focus on one’s internal power – focusing the mind to control the body – rather than the hard or external styles popularised by the Shaolin monks of wuxia fame.

“The world will pull you in different directions but tai chi, according to Fung, “instils calmness and allows you to get back to the centre. Breathing in with open palms is symbolic of drawing energy from heaven and absorbing it from Earth.”

Yin and Yang
Tai chi chuan is believed to have originated more than 400 years ago during the Ming Dynasty as a discipline for Taoist monks to find inner peace. However, its conception has also been attributed to the famed ascetic Zhang Sanfeng, who was born in about 1270 and is said to have lived for more than 200 years. Legend has it that Zhang once witnessed an intense fight between a snake and a sparrow and was so impressed by each creature’s motions that he harmonised them to invent his own wing of martial arts.

Incorporating techniques from various fighting styles with the yin-yang dichotomy – the idea that everything in our lives is made up of opposing forces that synchronise to create a perfect whole – and drawing on the philosophy of Traditional Chinese Medicine, he devised mian chuan (cotton fist) that would evolve into modern-day tai chi. According to folklore, the monk, all of seven feet tall with the bones of a crane and the posture of a pine tree, remained undefeated throughout his exceptionally long life – with credit for the latter going to his mythical stature and/or his prowess in tai chi.

Moving beyond the Taoist fables and hermits who fled the cities to remote, rugged mountains to find peace, tai chi has travelled a long way. Practised in more than 150 countries and regions – from supermodel Gisele Bündchen and her NFL-star husband Tom Brady to Jackie Chan, Bruce Lee, Jet Li and the neighbourhood tai tais – the popularity and philosophy of tai chi resonates with some 100 million followers worldwide. UNESCO has officially recognised its international popularity after more than 10 years of applications and red tape, including it in its cultural heritage list.

Urban Longevity
The morning ritual of tai chi, yum cha and lots of laughter over mahjong could well be the reason why Hongkongers are the longest-living people on Earth. Beating other ‘blue zones’ (regions of great longevity) like Japan and Italy, local men in the city live up to an average of 81.3 years and women surpass them at 87.8 years.

To a passer-by, tai chi appears effortless. Gliding from one movement to the other emanates a zen-like calmness, but behind the gentle fluidity is a soft yet explosive, delicate yet robust presence that has proven scientific benefits in improving mental and cardiovascular health and relieving chronic pain, fibromyalgia, osteoporosis and fatigue. Advocates also cite that it reduces falls among the elderly and can even help to ease symptoms of Parkinson’s disease.

“Gliding from one movement to the other emanates a zen-like calmness, but behind the gentle fluidity is a soft yet explosive, delicate yet robust presence that has proven scientific benefits in improving mental and cardiovascular health and relieving chronic pain, fibromyalgia, osteoporosis and fatigue.”

Perhaps tai chi’s crowning achievement is, in Fung’s words, the ability to “change a person’s character, their disposition and bring out the kindness, gentleness in their persona”. Her advice is to practise it daily even if just for 10 minutes, since if performed intermittently the concentration required to reap tai chi’s many benefits fails to become second nature.

To someone observing from the side lines, the gentle circular movements might look vague and undefinable. As the balancing motion is akin to floating, it reveals little of the combative aspect of the art, but mastering the practice requires an intimate knowledge of martial skills, healing and the human body – its strengths and its weaknesses. Tai chi could well attract a new, younger audience and join the growing list of therapies like yoga and sound baths that allow you to be present in the moment, slow down and counter the stress of urban living.

Also Read: Health and wellness trends that will define 2022

(Text: Nikita Mishra)

What’s Veganuary? Here’s how going plant-based for a month will improve your health

Pledged to eat healthy in the new year?

Well, vegan burgers are no longer a dull sermon enticing only the 5% vegetarians on the planet… Over the last few years, the rise and the reputation of veganism has sky-rocketed. It’s no longer a case of a few evangelical legume-lovers ordering a chickpea salad at Pret A Manger, the diet concept of Veganuary – an annual online resolution for meat-lovers to avoid animal flesh for one month, is soaring in popularity. Keep scrolling for all the details on how to kickstart a month of healthy eating…

Move over Dry January and the Whole30 refined-food elimination diet. Veganuary is here to encourage us to eat cleaner and help the planet one plant-based meat substitute at a time. More than half a million people around the world pledged themselves to a month-long plant-based diet last January – double the number who dipped their toes in Veganuary 2019, and excluding countless others who didn’t declare their intentions on the internet.

How did the campaign start?
The campaign was born in the United Kingdom over a bottle of wine shared by Jane Land and Matthew Glover, a couple who had found each other on a vegan dating site, and in just seven years it has attracted celebrity advocates like Billie Eilish, Elliot Page and Alicia Silverstone. Last year Natalie Portman asked her 5.9 million Instagram followers to join the movement and “fight climate chaos with your fork”.

Meat, milk and egg production accounts for almost 15-percent of global greenhouse gas emissions, but those choosing to reduce the amount of animal products in their diet for planetary, ethical or personal health reasons can take heart in the changing landscape. In 2020, vegan meat substitutes claimed a whopping US$1.4 billion market share in the United States. As we digest the prospect of a new, cleaner lifestyle, let’s consider what good a month of plant-based eating could do for our bodies.

Also Read: Hong Kong’s best vegan and vegetarian restaurants

Plant Eating Benefits

Within 3-4 days: Digestion and gut health will begin to improve. With increased amounts of fibre and water in your system from all those fruits and green vegetables, bowel movements will become more regular.

Within 7 days: Blood sugars dip almost from the get-go, and as you banish processed foods, energy levels enjoy a noticeable boost. A well-balanced plant-based diet is high in vitamins, minerals and fibre, has zero cholesterol, and is generally much lower in saturated fats (avoid palm and coconut oils if heart health is your priority). Several studies have shown that levels of LDL ¬– low-density lipoproteins, a.k.a. bad cholesterol ¬– improve over one or two weeks of total immersion in clean, plant-based eating.

Over 2-3 weeks: You begin to drop pressure and pounds. According to medical research, a single week of sticking to whole foods – fruit and veg – and a diet low in salt and processed foods can reduce high blood pressure by 10mmHg. Another impressive feat of going vegan is that your taste buds become more receptive to the natural flavours of food.

Over 3-4 weeks: The cleaner you eat, the clearer and brighter your complexion becomes. Research has proven that adult acne miraculously disappears in less than a month of cutting out the hormones and steroids found in dairy products from your diet. Dropping dairy also calms skin inflammation and shrinks cystic pimples.

Also Read: Hong Kong’s best vegan and vegetarian restaurants

Moving Over Meat

The benefits of a meat-free existence are compelling, and the realisation, spurred by an increasingly eco-enlightened mainstream media, is accounting for a rapid change in eating habits. In the US in 2020, plant-based food retail sales grew at 27-percent compared with a total retail food market increase of 15-percent. Every month, we witness the mega launch of a meatless meat product or a buzzy new line of dairy alternatives. Shopping, social life and dining out for vegans, even in a city of carnivores like Hong Kong, is now far less challenging.

Eschewing meat and dairy seems sensible after December’s indulgences, but is a January of clean living going to deliver lasting benefits? “While we are definitely seeing a shift in dietary habits over the years, switching to a plant-based diet has to be long-term and sustainable for you to see any health benefits,” says Shirley Kwok, founder of online concept store KIRR (Keeping it Real and Raw). “[Veganism] is more than just a diet du jour; it’s a lifestyle and a mindset change.”

Also Read: Salad Daze: Do’s and Dont’s of veganism

While there is no doubt that the meat (beef in particular) industry negatively impacts greenhouse gas emissions and thus the planet, questions have been raised about the greenness of the vegan diet, and whether our quest for better health has gone too extreme?

“Not everyone benefits from dropping meat and dairy,” says Hong Kong-based holistic health coach Mayuri Punjabi. “Long-term veganism can leave the body severely deficient in proteins and amino acids. I did a three-month plant-based diet challenge with my brother and we both had drastically different results. While I had hair loss, patchy skin and bloating, my brother saw dramatic health benefits. Before blindly following a fad, you should know if the trend suits your bio-individual needs.”

For Health’s Sake

While high rates of obesity, diabetes and heart disease – largely driven by the quantity and quality of food we consume – are of grave concern, doctors have warned that cherry-picking nutritional research to make a case for veganism can result in the depletion of essential vitamins like D and B12 (found in animal products), amino acids responsible for brain and heart health, and vital minerals such as calcium, iron, zinc and iodine.

Your body can store minerals and vitamins for almost a year, so transitioning to a vegan diet might not initially result in deficiencies. If you plan on ditching diary, meat and fish for good, though, you may need to turn to supplements. Count your macros, and arm yourself with the knowledge to plug any nutritional gaps. Bacon doesn’t have to be the only measure of happiness, of course, but remember that turning around your health and the planet’s ills takes a lot more than cutting out cheese and salami.

Also Read: Premium healthy meal plans that deliver right to your door step

(Text: Nikita Mishra)

Christmas Weight Gain: Enjoy the food without the guilt!

Warnings about impending weight gain over the holidays are as prevalent as eggnog, chocolates and Christmas cake. It’s true that tucking into a 6,000 kcal feast is not the best course for your overall health, yet an extra slice of dessert does not have to mean the death certificate for your annual nutritional goals.

But no-one should feel miserable about the heavier meals and parties that December brings. So pass the roast and let’s discuss navigating any growing anxiety about the holiday spread.

The Truth about Christmas and Weight Gain

Although the festive season might cause for some weight gain scares. While headlines scream 1-4kg in weight gain, these figures, although undeniably scary, are dubious. Still, the approach to commence crash dieting is most prevalent around the holiday season; and though it might help you drop dress sizes, the results are short-lived, and can negatively impact your body and mind.

The drastic reduction of calories slows down metabolic rate and burns calories slower, and breaks down muscle, is damaging for hair and skin quality, and most importantly weakens your immune system. Besides, crash dieting hinders the body’s ability to absorb healthy fats which are integral for the complete absorption of vitamins A, D, E and K by your body. You don’t need an expert to tell you that this doesn’t sound like an ideal solution to your overall health.

So, are a few indulgent meals going to resign you to a life of ill health and bloating, or avoiding holiday weight gain is as impossible as Santa slipping down a billion chimneys on Christmas Eve? The answer is not all black or white.

A decade long independent clinical analysis on more than 120,000 healthy Americans carried out by the National Institutes of Health, found that a highly processed, junk food-heavy diet caused an average weight gain of three pounds in over four-year periods – clearly, fostering a balanced lifestyle for 364 days a year is more important than obsessing over one holiday that calls for a grand celebration.

Seasonal Variations in Weight Are Normal

Our bodies have a remarkable ability to maintain a steady weight, or a set point weight, over the long term. A study published in the European Journal of Clinical Nutrition found that on average our weight fluctuates only 0.5kg throughout the year. It peaks in winter, due to the side-lining of a healthy lifestyle, but bounces back to normal.

80/20 Approach

Eating fresh, natural foods, and shunning a high-sugar, high-salt, ultra-processed diet will provide long-term benefits for your health and your figure. Yet, it would be rather Scrooge-like to renounce all treats in December. Nutritionists recommend intuitive eating instead, which means careful selection of nibbles and an understanding of moderation and hunger cues.

The 80/20 rule diet weighs in here: eat ‘clean’ 80-percent of the time and allow yourself to indulge more freely during the other 20-percent. The knowledge that 100-percent compliance is not required is enough for most of us to stick to a balanced, healthy eating plan in the long term.

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Pick Your Poison Wisely

We know that alcohol is empty calories, similar to candy and soda, when mixed with syrups and juices it packs a heavy amount of carbohydrates, but now research has found it also slows the body’s fat-burning ability by nearly 30-percent. That doesn’t mean you have to quit cold turkey or deny yourself social situations because you’re obsessed about your weight and health.

The World Health Organisation recommends a maximum of two drinks per day in the festive week – anything over that amounts to binge drinking. A glass of beer can have 140 to 200 kcal, while a large whisky neat has 70 to 90 kcal, but once you top that with mixers or make a decadent cocktail, it will probably pack in more calories than a beer. Only Vodka Soda is a great option for the calorie-conscious drinker. It’s Hong Kong’s first zero sugar, zero carbs and premium vodka soda and comes in a can— no affiliation but perfect for those who want their tipples but not the carbs.

Break a Sweat

While sticking to an exercise routine is challenging during the busy days of December, workouts don’t have to be overly long or more strenuous to get results. An extra 30-minutes could help counteract last night’s office dinner.

If you’re pressed for time amid an influx of people and parties, split your session into short, doable bouts. Any extra steps you can get in are also better than slumping on the sofa. Keeping the load on your feet, and unnecessary worry about fleeting seasonal weight gain from your mind, results in a healthy body.

(Text: Nikita Mishra)

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Best mattresses for comfortable and pain-free sleep

Mattresses, like many things that benefit the body, are truly an investment worth making. The best mattresses not only keep you comfortable at night, they also support your head, neck and limbs, as well as offer healing so you wake up pain-free and ready to start the day in the best possible shape.

If you regularly wake up with back or neck pain, your mattress may not be giving you the support you need. As a general rule of thumb, mattresses should be changed every 8-10 years. For those who regularly wake up with back pains, stiff necks, sore hips, especially if they are suffering from sciatica, a medium to firm mattress would be ideal, as the the surface is soft enough for comfort but firm enough to support the spine, keeping it aligned and not dipping too deep into the mattress.

gafencu-luxury-lifestyle-How-pick-perfect-mattress-better-sleep-glencraft (2) — (Image courtesy of Glencraft)

But there is no one-size-fits-all mattress. Several factors need to be taken into consideration, such as sleep positions, body weight and anatomical build, as well as preference for materials and construction of the mattress. No matter how you sleep, the spine should always remain straight throughout the night. But ultimately, anything that lets you rest easy and pain-free is a mattress worth getting.

Here are Gafencu’s top tips for picking the right luxury mattress to ensure you get a great night’s rest

To relieve lower back pain and sciatica symptoms

gafencu-luxury-lifestyle-How-pick-perfect-mattress-better-sleep-simmons-bed-company — (Image courtesy of Simmons Bedding Company)

Those suffering from sciatica, disc problems from an old injury or lower back pains are advised to avoid soft and latex mattresses. Instead a medium to firm mattress would put the body more at ease and relieve such pains. Pocket springs serve as the perfect and latest in mattress engineering that allows the weight of the body to spread evenly across the mattress. Unlike traditional coil sprung mattresses, pocket coils are springs that are individually encased within their own fabric, allowing each spring to perform individually – absorbing pressure and evening out the weight distribution while relieving pressure points.

Atlanta-based Simmons’ BeautyRest Black Radiance is an outstanding example of pocketed coil technology. Composed of graphite memory foam and latex gel foam, it provides a breathable material that conforms naturally to the body’s shape, and is said to enhance well-being and overall sleep quality, giving the sleeper optimal support and minimal motion transfer — meaning you won’t feel your partner toss and turn in the middle of the night!

Try: Simmons BeautyRest Black Radiance
Price: From HK$15,500
Where to go: simmons.com

gafencu-luxury-lifestyle-How-pick-perfect-mattress-better-sleep-sealy — (Image courtesy of Sealy)

Yet another example of the benefits of pocketed coil, pioneering in posturepedic-designed mattress is Australian-made handcrafted mattress manufacturer Sealy. Teaming up with orthopaedic surgeons to develop innovative solutions to contribute to consumers’ orthopaedic health and a good night’s rest, they have put out the Heritage collection.

Featuring the highest grade of patented coils, keys locking into the inner spring, a wider edge for more stability and even weight distribution and a unique three-stage advanced edge support system that gradually adjusts to the sleeper’s weight, the result is optimum comfort throughout the night. Its exceptional comfort is further reinforced with gel-infused visco elastic foam that provides even better conformance and enhanced spinal support.

Try: Sealy Heritage Collection
Price: From HK$59,800
Where to go: sealy.com

Also Read: Smart gadgets to get sound sleep

For a foam-based option to suit any sleeping position

gafencu-luxury-lifestyle-How-pick-perfect-mattress-better-sleep-dorelan — (Image courtesy of Dorelan)

For those who tend to sleep on their sides, faced down, or alternate in positions throughout the night, a mattress that can support the spine, neck and hips are essential. Foam-based constructions are made to contour to the unique shape of the body, adjusting to its shape while offering support to the spine and relieving pressure points.

Steeped in stylish Italian design, Dorelan incorporates technology and craftsmanship together through intensive research, innovative approaches and the use of carefully selected raw materials to redefine sleep quality for quality lifestyle. Created based on five decades of science-based research, its Myform mattress is an innovative solution to superior comfort for any sleeping position. Created with hypoallergenic fabric and a synergy of components layered to provide an ergonomic and comfortable anatomic support for sleepers of all types.

Try: Dorelan Myform
Price: From HK$14,435
Where to go: hkdorelan.com

For a Latex mattress option

gafencu-luxury-lifestyle-How-pick-perfect-mattress-better-sleep-okooko-by-european-bedding — (Image courtesy of Okooko by European Bedding)

However, in some cases it would be proven true that having less springs can offer more pressure relief for those who tend to sleep on their sides or have heavier contours on their shoulders and hips. Softer mattresses that cushions the body can help relieve pressure at these key points and reduce muscle spasms.

Hong Kong-based Okooko by European Bedding offers a mattress with natural latex fabric made from the sap of a rubber tree. Unlike other soft mattresses, such as memory foam, Okooko’s Heveya® Natural Organic Latex Mattress III provides amazing support for the spine, distributing weight evenly — accommodating the preference of various levels of firmness. Its construction is made with 100% natural, organic and sustainable materials that are breathable, mould- and dust mute- resistant and hypoallergenic, which perfectly suits Hong Kong’s humid weather and air quality problem.

Try: Okooko Heveya® Natural Organic Latex Mattress III
Price: From HK$20,500 (Single)
Where to go: europeanbedding.hk

Also Read: Philips’ Somneo Sleep and Wake-Up Light for a more soothing sleep

For a hybrid coil and foam option

gafencu-luxury-lifestyle-How-pick-perfect-mattress-better-sleep-glencraft — (Image courtesy of Glencraft)

Do you prefer something soft or firm? Or perhaps something in between? Hybrid mattresses are a combination of coils and foam; providing good support and comfort that delivers equally on conform-ability and alleviate pressure point pain in most people. Providing a plush but firm construction for sleepers who need a soft, breathable layer free of uneven dips and reinforced with good support for the back, neck and for back sleepers — allowing the shoulder and hips to sink in slightly, especially for those who have a broader structure.

UK-based Glencraft, suppliers to the royals, also features its own Heritage collection which, although demands a hefty price, will have you sleeping like a King (or Queen) — so they claim. Boasting 3,800 individual pocket springs that are layered, above and below, with silk, alpaca, horsetail, wool, horsehair and Egyptian cotton, this mattress provides sleepers with breathable quality materials to regulate temperature throughout the night, while enjoying the support of that is perfectly levelled to support the spine and neck. Its natural fibers also helps adjust to the contours of the body, providing extraordinary comfort and not the slightest disturbance as your partner tosses and turns next to you.

Try: Glencraft Heritage Collection
Price: From HK$142,380
Where to go: glencraft.luxury

For a sustainably-made option

gafencu-luxury-lifestyle-How-pick-perfect-mattress-better-sleep-savoir-beds — (Image courtesy of Savoir Beds)

Prized for the use of soft wool, on the other hand, is the Nº4 The New Standard by London based Savoir, supplier to the world’s most luxurious hotels. With the ambition to set a new standard in for luxury sleep, this hand-tufted and knotted mattress delivers on the utmost comfort for a rejuvenated body and well-rested mind.

Replete with superior quality wool, a hair pad and needled cotton, layered above and below tall nested pocket springs, this mattress provides great comfort and better circulation for the body. Paired with its mattress topper which is filled with soft loose cotton wrapped in soft, thick soft wool, it makes for a sumptuously soft and comfortable resting spot as the wool helps regulates the temperature throughout the night.

Try: Savoir Beds Nº4 The New Standard
Price: From HK$39,523
Where to go: Beyond Sleep

gafencu-luxury-lifestyle-How-pick-perfect-mattress-better-sleep-vispring — (Image courtesy of Vispring)

Similarly made up with sustainable materials as Savoir, Vispring’s Diamond Majesty is hand-filled with some of the world’s finest natural materials, such as British wool, hand-opened Austrian Moosburger® horsetail, Shetland organic cotton and wool blended with cashmere and silk, as well as bamboo and lavish Vicuña fleece wool. Hand-tufted and -stitched, it features a two layer hand-nested calico pocket spring construction with 2,832 springs within a solid beech frame. Its spring tension and firmness can be customised from soft and medium to extra firm.

Try: Vispring Diamond Majesty
Price: From HK$303,538
Where to go: Beyond Sleep

Also Read: Top 5 bad sleeping habits to avoid at all cost