Painting Pink: Breast Cancer Awareness Month

October is the only month in the year when adults are swathed in pink – from pink ribbons, sweaters and candles to pink marathons and monuments to pink shopping sales and dining deals. In fact, pink ceases to be just a colour; it becomes a verb, a groundswell of hope.

‘Pinkifying’ our favourite things in life during Breast Cancer Awareness Month – which first began in the United States in October 1985 – not only puts the disease on the map, but also pledges a percentage of profits towards cancer research. Since more than two million women are diagnosed with breast cancer annually, the reality is hardly rosy, but early detection saves lives – survival rates over the last three decades have steadily improved.

No one wants to hear the words, ‘You have cancer’; yet out of eight women worldwide, one will receive the distressing diagnosis of breast cancer at some point in her life. According to the World Cancer Research Fund, it has become the most common cancer in women globally, and the second most prevalent overall, thus it’s important we act to reduce the risk.

The Real Picture
The big myth about breast cancer is that it only affects women. Men get it too, though the male count of breast cancer is only a fraction of the total number of cases diagnosed per year, “because their breast duct cells are less developed, and they have lower levels of female hormones that affect the growth of breast cells”, according to Dr Senthil Sundaram, Chief Clinical Officer of the leading genetics and diagnostic health testing company Prenetics.

In reality, anyone with the breast tissue can get cancer – female, male, transgender, cisgender. Dr Sundaram further adds, ” A man’s lifetime risk of breast cancer is about 1 in 833. There are several known factors for breast cancer but lack of sleep, especially shift work, night shift for 30 years or more is said to increase the risk.” Research is still ongoing to establish the overall link between the graveyard shift and breast cancer, but it could be down to the exposure to electric lights at night which messes up the body’s circadian rhythm.

Given the alarming rate of breast cancer in women, you might look around at a playground and mentally scan seven young girls, then feel sorry for the eighth… but hold that thought for a couple of decades. It would be very rare for that girl on the swings to be diagnosed with breast cancer in her teens or twenties. The disease is much more likely to strike her in middle age or by the time she’s a grandmother at 70.

Another dominant myth is that breast-cancer is mostly genetic. Mutations in the BRCA1 and BRCA2 genes do raise the odds of breast cancer – boosting the norm of a 13 percent chance of contracting the disease during your lifetime to highs of up to 72 percent and 69 percent respectively, according to the US National Cancer Institute. Yet, more than 75 percent of women who are diagnosed have no family history of the disease, and less than 10 percent have a known gene mutation that increases risk.
While genetic makeup is a known risk factor, poor lifestyle, obesity, smoking, alcohol use or abuse and environmental circumstances all contribute to the likelihood of the disease. Age is the biggest reason, however, which is why many countries offer regular screening to women from the age of 50.

“While genetic makeup is one of the considerations [in getting breast cancer] … age is the biggest risk factor”

Know Your Normal
All breasts are different. They are uneven, bumpy masses, but once you start examining them regularly at the same point in your menstrual cycle, you will become aware of what’s normal for you. Doctors suggest doing a self-exam in the shower, or while moisturising, to check for any noticeable changes.

The classic lump is not always a tell-tale sign; in fact, 80 percent of tumours are non-cancerous, so also look out for droopy boobs, changes in breast shape or size, nipple discharge, puckering of the skin, redness, inflammation in the lymph nodes, and dimpling around the areola. In a nutshell, anything unusual from the breast to armpit area should be reported to your doctor and medically examined.

Ethnic Divide
It does not strike everyone equally. African-American women are more likely to develop breast cancer at a younger age – and get a more aggressive type of breast cancer called triple negative – than their white counterparts in the US. They’re also often diagnosed at late stages where little or no treatment options are available.

Rates among women in Hong Kong are less alarming, though the disease is on a steady upswing. The Hong Kong Breast Cancer Foundation states that the lifetime risk of being diagnosed with breast cancer is one in 14 for local Chinese women (compared to one in eight in the US and the UK). In 2008, it was one in 21, and if you review the annual figures from 1993, there has been a worrying threefold upsurge in breast-cancer patients in the city.

“The classic lump is not always a tell-tale sign; in fact, 80 percent of tumours are non-cancerous”

Mass Screening Concern
Unlike the West, where regular mammograms are recommended for women in high-risk groups – designed to achieve early diagnosis and thus better prognosis – the Hong Kong government hasn’t yet implemented a mass breast screening programme. Perhaps worryingly, local medical experts charged with studying cancer prevention and screening made this conclusion in 2018: “There is insufficient evidence to recommend for or against population-based mammography screening for asymptomatic women at average risk in Hong Kong.”

In their view, the public health success of conducting widespread mammograms remains debatable. Citing evidence from some Western countries, they went so far as to write: “Disadvantages such as false-positive or false-negative results, over diagnosis, overtreatment and potential complications arising from subsequent invasive investigations or treatment may outweigh the benefits.”

This does not imply that you should shy away from regular screening, especially if you are a woman with a family history of the disease or a smoker. Having frequent mammograms should be considered, and regular self-checks are essential. Importantly, if you do detect a noticeable change in your breast health, don’t dither: bring it to your doctor’s attention immediately. It may turn out to be nothing serious, but better swift than sorry. And in this month of thinking pink, awareness trumps complacency.

(Written By: Nikita Mishra)

For Pain, Not Pleasure: Are CBD oils and edibles really effective?

Cannabidiol, a chemical found in the cannabis plant, has turned from a taboo into a trend. CBD, as it is popularly known, is now considered desirable, not dangerous. From yoga studios, cafés, tinctures, topicals, gummies, pet treats and even tampons, it has infused its way into people’s lives the world over. It is ingested and applied to ease all sorts of ailments including anxiety, pain, depression and insomnia, and is a star product in some beauty routines. Ultimately, though, despite its prevalence in the health and beauty industries, the jury is still out on whether CBD is effective.

CBD products can now be found in everything from coffee and skincare products to cosmetics. Sceptics may worry about its potency and question its potential for good, but there is no doubt that its popularity was kickstarted by the 2018 Farm Bill in the United States, which legalised CBD derived from the hemp plant (but not the cannabis plant), spawning product upon product in its wake. The surge in the availability of these products soon trickled down to other countries where this ingredient is legal, such as Hong Kong.

Legality and regulation are two different matters. Legally, hemp is defined as a cannabis plant that contains 0.3 percent or less of the psychoactive chemical tetrahydrocannabinol, or THC, while marijuana is a cannabis plant that contains more than 0.3 percent THC. However, there is no guarantee that hemp-derived products won’t contain THC, due to factors such as cross-pollination and a lack of industry regulation. The risk of CBD products containing THC poses a number of concerns, not least that you may test positive for drug usage. In work environments or sports, where drug testing is part and parcel of life, it is possible that THC could show up when a person has not used marijuana but has ingested cannabidiol.

It is a common misconception that CBD produces a high. Marijuana users seeking an altered state of mind have THC to thank for that. Cannabidiol is non-psychoactive, accounting for its greenlit for use in many countries. Thus, in Hong Kong it is not prohibited under the Dangerous Drugs Ordinance, though local sellers of CBD products are still required to ensure that their products are THC-free.

Also Read: Unusual wellness therapies to try in Hong Kong.

Cannabidiol interacts with the body’s own endocannabinoid system through two known receptors: CB1 and CB2. CB1 receptors are present in the brain and the central nervous system, while CB2 receptors are abundant in the immune, gastrointestinal, brain and peripheral nervous systems. The exact way in which CBD affects us is unknown, but scientists speculate that it encourages the body to produce more endocannabinoids, which could potentially reduce anxiety, pain and inflammation.

The coveted ingredient has been praised for numerous benefits, but the strongest evidence of its medical effectiveness has been in the treatment of epileptic disorders such as Dravet Syndrome and Lennox-Gastaut Syndrome. In several studies, CBD was able to reduce the number of seizures, and in some cases stop them altogether. It has also been used medically to tackle depression, anxiety, insomnia, inflammatory conditions and chronic pain.

Although it has become a go-to substance for consumers seeking pain alleviation, most scientific studies of CBD have been conducted on animals. Two studies published in the European Journal of Pain using animal models found that applied topically, CBD can help lower pain and inflammation from arthritis, and lessen inflammatory and neuropathic pain respectively. Further human trials, however, are required to vindicate claims that cannabidiol is effective in controlling pain.

Beyond pain control, CBD has become a leading ingredient in many beauty products. With the resurgence of natural and sustainable beauty, consumers have become hyper-aware of what lies within their everyday make-up and skincare potions. Natural ingredients like CBD score brownie points for cosmetics companies.
The bigger question at hand, though, is whether CBD effectively boosts beauty or is just another beauty trend. Many consumers claim that CBD has been the saving grace of their daily regimen, but is this anecdotal evidence supported by factual proof? Although the benefits of using CBD beauty products are largely unproven by science, there is a rationale for their application. Skin issues and ageing are caused by damage to the epidermis, and skin inflammation results from irregularities in the endocannabinoid system. CBD acts as an antioxidant and anti-inflammatory, and as such is credited with regulating oil production, reducing inflammation and hydrating dry skin.

Also Read: Five surprising ways hypnotherapy can benefit your health and well-being.

For adventurous locals seeking to get their hands on some CBD, Lane Crawford is a great place to start. The department store carries the popular brands like Treaty, Saint Jane Beauty and Nature of Things. Online, there’s Gentle Bro, a Hong Kong CBD lifestyle store that sells a wide range of said products, including goodies for your canine companions.

CBD has also become a defining ingredient in many food and beverage items too. Acclaimed Hong Kong craft beer manufacturer Young Master recently launched the CBD-infused HEA line. Oh CBD Beer, another Hong Kong brand, can also be bought online, or at pop-ups at the likes of Famaland. Going beyond beer, Found is Hong Kong’s first CBD café. In addition to tempting customers with cannabidiol-infused coffees, drinks, pastries and chocolates, it also sell oils, capsules and creams. Coffee Analog is another café that serves seasonal CBD coffee – a brew to match its relaxing wood interiors. Famed Hong Kong chocolatier Conspiracy Chocolate offers vegan chocolate bars in which CBD isolate and hemp seeds add to the 75 percent cacao content. This chocolatey rush is available from its online shop or at a host of local retailers.

Whether for pain relief, to beautify or just for the taste, the buzz about cannabidiol is gathering pace. Yet, despite a plethora of positive reviews and testimonials, it is an experience that remains a personal choice and may not be suitable for everyone. The fundamental question remains unanswered: is CBD really an effective all-purpose ingredient, or just another fleeting trend that will soon fade from the public consciousness? Certainly, it would benefit from additional human trials and more diligent regulation. If you do try it, discuss it with your doctor beforehand and ensure you conduct adequate research on the product, and the brand that has piqued your interest.

Also Read: Eye Yoga: Is this latest wellness trend a gimmick or godsend?

(Text – Nadia Ho)

Looking to live longer? You may want to take notes of these anti-ageing points…

According to the World Health Organization, ageing is a key aggravator of many of the major diseases that leading medical institutions and pharmaceuticals are committed to curing, notably Alzheimer’s, diabetes and cancer. Naturally, positive outcomes of all such endeavours are keenly awaited by consumers / patients the world over. At present, it is estimated that the global anti-ageing market will be worth some US$58.5 billion by 2026. This, however, could surge a hundred-fold or more should a true means of preserving youth ever be identified. Is that, however, a realistic proposition? Answering that particular question, of course, relies on an assessment of the particular challenges involved.

How does the body age?
Throughout our lives, the cells in our bodies are continually subject to external damage from a variety of sources, including exposure to sunlight, toxins, chemicals and even some of the foods we consume. Normally, our cells maintain running repairs, patching up damage wherever it occurs. As we age and our tissues, muscles and organs inevitably become more and more impaired, the body’s natural repair system eventually begins to slow down, leaving the body exposed to all manner of health-related perils.

Cell rejuvenation
The human body, of course, consists of trillions of cells, all of which divide, multiply, shrink and eventually break as part of a process referred to as cellular ageing. The more damage the body undergoes, the more the cells suffer and the more they need to replicate in a bid to maintain structural integrity. The regrettable side effect of this continuous restoration manifests as an acceleration of the ageing process.

In order to help tackle this, cell rejuvenation and cell therapy attempt to restore cells to an earlier more active state in the form of induced pluripotent stem cells (iPSCs). Such an approach is believed to have considerable potential, at least according to no less an authority than the Stanford University School of Medicine. Indeed, many now believe that it may be possible to combine aged cells with other genes in order to revive them or even to give rise to wholly new cells, a process that eventually could lead to the facility to regrow damaged or lost limbs. Over the shorter term, it could also offer new hope to those suffering from dementia or Parkinson’s Disease.

Senolytic drugs
The term ‘senescent cell’ is one that is ever more frequently bandied around in medical circles and refers to a kind of cell that is already naturally accumulated by the body. Essentially, it refers to an inactive cell that is at the end of its natural lifecycle, a point where it ceases to divide itself, can no longer be repaired and cannot be relied on to help protect any surrounding cells. Unfortunately, such cells, although innately benign, secrete harmful molecules that may well accelerate the ageing process, while having a number of other detrimental effects on the body, notably chronic inflammation as well as proteostatic dysfunction.

In clinical trials, so-called senolytic drugs have demonstrated a facility for eradicating these senescent cells. Such treatments, according to research by the US-based Mayo Clinic, selectively target and clear senescent cells from the body. Should such trials continue to yield positive outcomes, this kind of therapy could be deployed to prevent or alleviate various chronic diseases, including diabetes, as well as the typical consequences of ageing, such as the loss of physiological resilience and the onset of growing frailty.

Calorie restrictions
Eating healthily has long been regarded as essential for longevity and maintaining a positive bodily function. Few, however, are aware of the cellular consequences of the oxidative stress caused by an overwhelming amount of free radicals in the body. In simpler terms, the food we eat contains free radicals, molecules that carry oxygen to the heart through the blood. Any imbalance of free radicals and natural antioxidants, however, can trigger several detrimental health conditions, such as cancer, diabetes or Alzheimer’s, over the long-term.

According to a variety of studies, deliberate calorie restriction in the form of fasting stimulates autophagy – the body’s consumption of its own tissues – a process that helps to remove toxic proteins from cells, while promoting the regeneration of healthy cells. Dietary alterations, including increasing the consumption of such antioxidants as kale and goji berries, also help to reduce the risk of damage from free radicals.

Although an end to ageing may not be on the cards any time soon, there seems little doubt that, given enough time, it may even be possible to artificially extend the human lifespan by a considerable margin. Whether any of us alive today will still be around to reap any such future benefits, of course, is a wholly different question.

Natural Sweeteners: It’s worth taking a look at these healthier sugar alternatives

Although sugars are part and parcel of everyone’s diet, they’re actually detrimental to your health, causing such wide-ranging issues as increased risks of diabetes, heart disease and obesity. What’s more, artificial variants processed from GMO-laden corn are even more hazardous. A better means of promoting well-being, then, is to opt for natural, healthier sugar alternatives that provide a low-calorie yet still flavourful option for those with a sweet tooth.

Stevia
Extracted from the leaves of the Stevia rebaudiana plant, this most popular of healthier sugar alternatives is estimated to be over 200 times sweeter than granulated sugar but has virtually no calories. This, no doubt, has led to its growing popularity among health fanatics and fitness junkies. Be careful. Some varieties of stevia are actually highly-processed, so make sure you get ones that are labeled organic and non-GMO.

Erythritol
Erythritol is a sugar alcohol found naturally in certain food and beverages such as grapes, peaches, beer and cheese, but it can also be processed into a powdered sweetener. It contains only 0.24kcal per gram and is just 0.7 times as sweet as sugar. The only known side effect to consuming this sugar alternative is that taking large amounts of this compound can cause digestive issues, bloating and gas because our body is unable to digest some of its unique properties.

Monk fruit
Natural sweeteners extracted from monk fruit are over 100 times sweeter than sugar, but contains zero calories. Not only does it not spike the body’s insulin levels, it also contains useful anti-oxidants and helps reduce inflammation in the body. It ranks as one of the best healthier sugar alternatives for use in beverages and snacks, especially for those who are on calorie-restricted diets such as keto diet and intermittent fasting.

Raw honey
Although raw organic honey contains a lower glycemic value than sugar, it is much sweeter. It is also contains antibacterial properties and anti-oxidants that fight against free radicals caused by excess sugar in the blood. Though it will not raise blood sugar levels as quickly as refined sweeteners, it does contain 64kcal per tbsp, which is as much as nutritionists would recommend per day.

Coconut sugar
A popular alternative for baking is unrefined organic non-GMO coconut sugar. It features the same texture as sugar but scores lower on the glycemic index. It also doesn’t cause a spike in insulin levels and helps to avoid that drop in energy that imbibing on refined sugars typically result in. Though it contains 54kcals per tbsp, it also offers high levels of potassium and electrolytes.

Dates
A lesser known substitute for sugar in desserts such as cakes and brownies are dates — fruits from palm trees. It is high in fibre and potassium, and helps regulate sugar intake in the body, thereby slowing the body’s absorption of sugar into the body. It contains 20kcal per date and scores low on the glycemic index, making it an ideal alternative for those on raw-food and vegan diets.

Are probiotic supplements worth giving a go?

Probiotic supplements have been the talk of the wellness industry for quite some time now, with many medical expert testifying to the beneficial effects such microorganisms have on the body. In fact, their usage stretches back several centuries as they have long been regarded as helping with weight loss. Looking more to the future, the global probiotic market is predicted to be worth US$74.3 in terms of annual sales by 2025, with Asia being very much the driver of that growth.

Despite this, there remains much general uncertainty as to what exactly constitutes ‘probiotics’. According to the Cleveland Clinic, a nonprofit, US-based academic medical centre, they consist of “good live bacteria and / or yeasts that naturally live in the body”. Harvard Health Publishing, the publishing division of the Harvard Medical School, meanwhile, defines them thus: “Mostly found within the large intestine and colon, these groups of micro-biota help absorb nutrients from food, improve immune function, protect the gut from intestinal infections and even regulate emotions”.
There is also a large body of studies that show certain strains of probiotics can reduce infectious diarrhea, inflammation and insulin levels, while contributing to weight loss. They have also been linked to easing the symptoms of diabetes, obesity and heart disease.

More intriguing data came from an eight-week study conducted by the Maryland-based National Library of Medicine. This indicated that those test-subjects taking probiotics were notably less depressed than a control group given only placebos.
It is not, however, all good news. Though probiotic supplements are generally safe-to-consume, they do pose some risks and there is the chance of side effects. This is especially the case for those with weak immune systems or who are suffering from certain chronic illnesses, such as cancer.

Some people may, for instance. have a negative reaction to a particular probiotic ingredient. There’s also a chance that, as our bodies and daily diets already contain a number of probiotic variants, the addition of superfluous supplements is likely to trigger bloating, constipation or excessive amounts of gas.

There are, in fact, thousands of strains of bacteria and the amount and type of micro-biome pre-existing in any one body varies from person to person. As a result, there is no real consensus as what exactly constitutes a healthy micro-biome. It is perhaps surprising that this uncertainty exists given the long heritage of the practice. Although such supplements constitute a notably rising trend in the probiotic market, the health benefits of these microbial species were first determined countless millennia ago as the more astute members of classical civilisations observed the process of food fermentation.

For their part, the Chinese have been using fermentation to preserve vegetables for more than 6,000 years, while the Egyptians of classic times were said to ferment milk products to treat gastroenteritis. In fact, no less an ancient A-lister than Hippocrates, the Greek physician, maintained that, as all diseases began in the gut, fermented milk had the potential to cure all such disorders.

Many of the currently available fermented foods, such as yogurt, kombucha, kimchi and sauerkraut, are known to contain lactobacillus, a probiotic strain that helps with infectious diarrhea. Other probiotic foods, meanwhile, such as granola bars, protein shakes and fruit juice, typically contain bifibacterium, which both aids the digestion of fiber and produces vitamins.

Overall, while there is consensus that beneficial micro-organisms can play an important role in our health, research into probiotic supplements is still relatively new, stretching back just 20 years or so. As a result, many nutritionists are erring on the side of caution and advocating that a healthy, balanced diet remain the optimum way of nurturing good bacteria within the body. In certain instances though – such as individuals who are lactose intolerant, have a restricted diet or favour low-fibre and restricted carbohydrate regimes – it is already being conceded that supplements have a lot to offer.

Feeling Blue: blue light from electronic devices causes health concerns

Mobile phones and other electronic devices used by people all the time can pose little-known health hazards

Whether at work, at home or outdoors, people are constantly exposed to blue light from the sun and numerous other sources, like smartphones, tablets, PC monitors and TV sets. Unknown to many, though, blue light can either be a boon or even a significant bane to health depending on the type and amount of exposure to it.

Feeling Blue Mobile phones are causing health hazards gafencu magazine (5)

Medical experts say that natural blue light from the sun’s rays is beneficial to health as it triggers the production of vitamin D in the body. It regulates people’s biological clock to distinguish between day and night. It also stimulates and controls the production of the sleep hormone, melatonin, and increases mood.

Blue light is also helpful in the workplace and is credited for resolving various health issues and a much higher level of productivity and results. Certain studies have also claimed improvements in the treatment of facial acne upon exposure to a LED emitted at 414nm. A combination of red and blue lights is also said to be employed more and more in clinical dermatologic therapies.

“Some studies claim blue and red lights are being used more and more to address dermalogic issues”

However, Prolonged exposure to this artificial blue light, notably those emitted by strong LED lights or mobile electronic devices, can cause alarming side effects. While the benefits of this short-wavelength light are well documented, there is also a growing body of evidence that points to the potential health hazards of this artificial light.

Surveys have shown that many adults, who regularly use electronic devices with illuminated displays, report, or complain of various symptoms of visual fatigue, such as impaired vision, dry and irritated eyes, and even headaches. Meanwhile, contact with harmful blue light between 380 and 450nm is said to cause age-related macular degeneration. Over time, retinal cells can become irreversibly damaged, a common occurrence in industrial countries that can result in blindness.

No matter one’s stature in life or the nature of activities that a person engages in, he or she is bound to come across blue light in daily life since it is virtually everywhere. Changes in lifestyles are unwitting culprits in prolonged exposure to this artificial light. In addition to the natural rays from the sun, many people are constantly exposed to this type of short-wavelength light as lifestyle involves more and more use of smartphones, laptops, TV sets, and other electronic devices for prolonged periods of time.

” Changes in lifestyles are unwitting culprits in prolonged exposures to harmful artificial blue light”

Despite these health risks, there are no reasons, though, to be alarmed at this stage as precautionary or remedial measures are readily and easily available that can be employed to blunt or eliminate blue light’s potential negative impacts. Wearing safety glasses that reduce harmful blue light is recommended at workplaces with electronic screens. Actively reducing the volume of artificial blue light emitted by electronic devices with a blue light filter app or avoiding the use of devices at bedtime can go a long way in preventing adverse health hazards of excessive exposure to blue light.

While blue light poses potential health risks, the most judicious and safest route to take – just like with cancer and other health hazards – is to determine and employ the most sensible precautionary measures, specifically to stay away to the extent possible from an identified hazard and reduce or even avoid prolonged exposure to anything and everything that can cause harm.

5 Podcasts that will improve your well-being

Health is wealth, according to a common adage which assumes vital importance these days. Yet, well-being continues to slip down many people’s list of priorities. Struggling to balance between work- and home-life, while limiting your social interaction amidst trying times, can take a toll on your mental and emotional health. This in turn affects your physical health.

If you’ve been feeling short on motivation or just need to unwind and re-centre yourself, now —more than ever —is the time to pick up a pair of headphones and listen to these five podcasts that will reduce your stress and improve your well-being.

Feel Better, Live More
We all want to understand our health better but can’t seem to get past the medical jargon. In this podcast, Dr Chatterjee simplifies health explanations and helps us understand how to break away from habits that hold us back.

The Minimalist
Contrary to the title, this podcast serves beyond a minimalistic lifestyle with Joshua and Millburn who dive into topics that put into perspective the roots of your desire for material things and how they contribute to your happiness (or the lack thereof).

Primal Potential
Amidst a sea of weight loss tips and tricks online, Elizabeth Benton might be the most useful source of information on why your goals aren’t being reached. Speaking on self-discipline through a psychological lens, Benton will push you towards an empowering and shame-free journey towards transformation.

Mindful in Minutes
Ease stress and negativity with coach Kelly as she guides you through a practice of self-exploration and soul-healing discovery through breath, movement, mindfulness and meditation.

The Slow Home

Slow down amid an ever increasingly fast world with Brooke and a new guest every week. They share their expertise on navigating through the excesses of your daily routines and habits that will help create space for a more wholesome life.

Music Therapy: What is music therapy and who exactly does it benefit?

It is said that the origins of music therapy can be traced back to thousands of years, indeed long before families gathered around in their homes to listen to gramophones, and definitely long long before the first angsty teenager shoved a pair of headphones into their ears.

In fact, there are evidences abound of music being used in our daily lives and as healing rituals as early as Neolithic times, with ancient cave carvings and bone flutes all seeming to tell us just how key music was to human lives. Even Greek philosopher Pythagoras theorised around 550BC how music can be used to influence our emotions and, in 18th century London, hospitals adopted the practice of using music to heal patients.

But what exactly is music therapy and who does this age-old remedy benefit? We sat down with Dr. Annie Heiderscheit, the Director of Music Therapy at Augsburg University and Chair of Communications for the International Association of Music and Medicine (IAMM) – who had recently visited Hong Kong for the Institute for Creative Arts Therapy (HK)‘s 5th anniversary and the 1st collaboration anniversary with Shining life Limited as the keynote speaker and workshop facilitator – to learn more about the more modern approaches of therapeutic toe-tapping.

Heiderscheit, who has over 30 years of clinical practice experience, explained to Gafencu that her definition of Music Therapy can be simplified down to “the prescriptive use of music to meet the needs of an individual”.

A therapy approach that certainly focuses on the unique needs of individual patients, music therapy is used from womb to tomb, so to speak, with therapists having patients from every stage of life. From children with developmental disabilities and war veterans suffering from post-traumatic stress disorder to even patients suffering from Alzheimer’s, the flexible tool of music can be used to help a wide group of people.

Dr. Annie Heiderscheit Ph.D., MT-BC, LMFT (Photo Credit: Dr. Heiderscheit)

Despite its healing qualities, therapy in general is largely stigmatised in Asia, which is why Dr. Heiderscheit also talked to us about how important it is to overcome the stigma and normalise therapy. She said: “Therapy exists not because there is something necessarily wrong with us, it is more about how do we become the better and best version of ourselves – and sometimes having someone who is trained to observe and listen to undergo that journey with you can be a great tool.”

However, due to the nature of music therapy, it can often be shrugged off as “music time” rather than a mental-health treatment. While this may present an opportunity to those who are normally reluctant to seek out help for their mental health, it can also undermine the gravitas of the practice. However, as Dr. Heiderscheit puts it: “Therapy doesn’t always have to be painful and uncomfortable – it can be therapeutic and often music therapy allows one to have a good time”.

To learn more about music therapy and music therapists in Hong Kong, visit the Institute for Creative Arts Therapy (HK).

Text: Bailey Atkinson

Hustle to Gain More Muscle: Hong Kong’s Most Intense Workouts

Waiting until the new year to come before finding the perfect workouts and signing up for a gym membership? Here at Gafencu, we suggest committing to a healthier you now, rather than later. With an abundance of gyms and workout trends to choose from, we’ve narrowed it down to 852’s best.

Bounce

Searching for a workout out of the norm? Bounce your way into fitness with Bounce Limited, Asia’s first rebound training studio. Learning to use trampolines for fitness has many benefits such as stimulating blood circulation, boosting immune systems, and of course improving overall physical and emotional wellbeing. With choices of group and more intimate one-on-one classes, participants of Bounce are sure to have an extra hop in their step as they leave the revolutionary fitness studio. www.bouncelimit.com

Surfing

Find yourself submerged in the sport of surfing with HK Waterman over at Big Wave Bay. Making a splash by offering an impressive number of comprehensive training programmes such as surfing, bodysurfing, SUPing, paddleboarding, free diving, and open water swimming, it’s sure to keep to keep aspiring mermaids and mermans busy. Water sports are great for cardiovascular exercises and core workouts, so it should come as no surprise if you find yourself returning to land feeling refreshed and confident about your new workout. www.hkwaterman.com/

Couples Dancing

A couple who exercises together, stays together – that’s why we recommend putting on your dancing shoes and heading over to Dancetrinity. Located in the heart of Sheung Wan, the dance studio offers classes where couples can partner up and enroll in Salsa, Bachata, and even Ballroom dance. Learn how to master the steps together, and waltz across the dance floor with your partner in arms – strengthening your bond while also enjoying the added benefits of stronger bones and agility. www.hk.dancetrinity.com

Crossfit

One of the most popular fitness regimens in the city, Cross fit gyms can be found scattered about the island and Kowloon. These high-intensive workouts focus on cardiovascular fitness, yet are not just about physical exercise – but instead, a philosophy for gym-goers to improve their physical well-being in a demanding yet affirming and encouraging environment. Incorporating dozens of exercises and equipment, Crossfit offers a variety of new workouts for those finding themselves easily bored with routine. What better way to destress from highly-intensive days at the office than with highly-intensive workouts at the gym.

Real Athletic Workouts

Looking for a gym that not only provides personal trainers but also nutritionists? Look no further, the team at Real Athletic Workouts (RAW) in Central is here to help. Promising clients a relaxing and non-intimidating atmosphere, the gym offers holistic body conditioning and nutrition consultations to help shape and understand your fitness goals. Keep track of your progress with customized programmes, created to keep you in the know about your body. RAW is here to help you transform. www.rawpersonaltraining.com

Text: Bailey Atkinson

Hydrate your skin from the inside out with these top 5 miracle foods

Fact: Nobody likes dry skin! And sometimes, no matter how many products we use, we just can’t seem to get that hydration that our skin so desperately needs. As you nod your head in agreement, remind yourself that hydration ultimately comes from within. For that long-lasting natural glow, check out these healthy miracle foods that will have your skin looking firm and radiant from the inside out!

Watermelon

With a content of more than 90% water, this popular summer fruit is the ideal snack for staying hydrated. Providing a source of vitamin A, B and C, as well as minerals such as manganese and potassium, watermelon not only improves your skin’s appearance but also stimulates health. Add your daily dose of watermelon to a blender and mix with other fruits to create a healthy and hydrating fruit juice.

Flaxseed Oil

Flaxseed oil is one of the best plant sources of omega-3 fatty acids. Not only is it extremely beneficial for chronic skin conditions such as rosacea, acne and dermatitis, it also aids hair growth, weight loss and blood health. Incorporate this miracle liquid into your daily routine by adding into into your smoothies or juices, or use it in place of other types of oils when creating salad dressings or dips. Lastly, remember to store your bottles in a dark and cool place to avoid oxidation.

Avocado

The avocado trend is here to stay! Not only are they super tasty, they are also superstars for your skin. While the water content hydrates the skin, the healthy fats and chlorophyll help to reduce inflammation, and Vitamin E promotes softness, preventing wrinkles over time. To make a homemade mask made from avocados, take a 1/4 ripe avocado and mash it up into a bowl until it turns lump free. Mix into the pulp, 1 teaspoon of plain organic yoghurt and ½ teaspoon of honey. Stir them well until you get a paste of uniform consistency. Apply the mask onto your skin for 10-15 minutes or until it dries out and wash off to reveal smooth and silky skin!

Apples

The fruit bowl favourite proves that it is not only tasty but contains plentiful nutrients for healthy skin. Boasting a high content of vitamin C, apples help to build collagen and their levels of copper encourage skin to produce melanin, pigment responsible for colour in your skin. They also contain a number of antioxidants such as flavonoids and polyphenols that help protect the body against harmful bacteria and viruses. Moreover, the beta carotene in it has anti-cancer and anti-cholesterol properties.

Cucumber

Cucumber is not only recommended for eating, but it is also good to apply on your skin. The flesh of the cucumber is mostly water, but also contains Vitamin C and caffeic acid, both of which help to soothe skin irritations and prevent water retention. This may explain why cucumbers are often helpful for puffy eyes and burns. Add slices into a jug of water and pop into the fridge for an easy go-to drink that will both quench your thirst and keep you hydrated throughout the summer days.

Now that you have your diet in order, all that’s left to do is to incorporate some of the latest skincare products into your daily routine and then sit back and watch your complexion glow, day after day.

Text: Hira Desai