How to Protect Yourself From the Haze in Singapore
Stay indoors as much as possible during the haze
Individuals who suffer from any sort of cardiac (heart) or
respiratory (lung) diseases or problems, as well as young children,
babies and the elderly should refrain from going outdoors whenever the
haze is in Singapore. Even if you don't have any pre-existing health
issues or conditions (good good!), you also should reduce any outdoor
activities when the air quality is hazy/unhealthy.
National Environment Agency (NEA) reported these air pollution health
warnings in Singapore when the air quality reached an unhealthy reading
of 155 on the Pollutants Standards Index (PSI, which takes 3-hours
reading average) on 17th June 2013. To find the latest readings, go to www.nea.gov.sg.
PSI readings below 50 is considered good, 51 to 100 is moderately
unhealthy, 101 to 200 is definitely unhealthy, 201 to 300 is very
unhealthy and anything 301 and above is very, very unhealthy and is
classified as hazardous to health.
Sadly, there is an annual occurrence and recurrent of smoke haze here in Singapore, and generally occurs between May to October (yes, it's THAT long), and is generally caused by winds that blow in the tiny haze particles of ash from the massive forest fires from our neighbouring country, Indonesia (it's been around for years, but in the last few years, it has gotten worse unfortunately).
Most of these particles are called PM10 (which "10" here refers to the size of the particulate matters in microns) - breathing in these particles consistently and excessively can/will increase a person's risk of developing viral and bacterial infections, as well as contribute to heart and lung diseases, cancers and potentially causing strokes.
Though the larger air particles are "caught" and filtered out by our respiratory tract system, it's the tiny PM2.5 particles that are the dangerous ones, which are deposited into the lungs. These tiny particles can accumulate over time and harm our lungs and bodies.
“Existing health conditions such as eczema, asthma, chronic obstructive pulmonary disease (COPD) and eye diseases like conjunctivitis are made worse by air pollution,” says Associate Professor Loo Chian Min, Head and Senior Consultant, Department of Respiratory and Critical Care Medicine, Singapore General Hospital (SGH), a member of the SingHealth group.
“Even healthy people can suffer from irritation in the eyes, nose and
throat, coughing and sneezing, if they spend time outdoors during a
Ways to protect yourself from the haze
Take the following steps to protect yourself from the haze in Singapore:
- Stay indoors and close your windows for as much as possible (air conditioning can help to filter out some)
- If you're driving, please drive with the windows fully up
- Stay/use air conditioning wherever you are, as they help to remove some air particles/pollutants
- Use air purifiers/air ioniers to have purify out small particles
- Keep drinking water, which will help your kidneys to flush and remove any toxins that are absorbed through your skin and lungs
you can, cut down on coffee/tea/alcoholic beveages, as they are
diuretic in nature and promote fluid loss as well as leech nutrients
from your body. If you need to drink them still, be sure to drink lots
of water too.
- Build up your immunity with foods that are rich in
1) vitamin C such as oranges, guava and strawberries
2) vitamin E such as nuts and seeds and
3) omega 3-fatty acids from oily fish
Some nutritional supplements we recommend you consider taking for yourself or for your children:
- For children and adolescents:
Total Balance Children's - which helps to support healthy development, healthy immune system and supports learning and physical well being
Omega 3 DHA Minis - which are rich in DHA, high quality and in mini gels capsules for easy swallowing, making it ideal for children. Also helps with supporting healthy circulation
Immu-stay - supports healthy immune response to common seasonal ailments, maintain your body's immune function as well as supports healthy inflammation management
- For teenagers, adults and elderly
Total Balance Unisex Premium - which contains more than 88 optimized nutrients for cellular health
Omega 3 - which are rich in DHA and high quality. Also helps with supporting healthy circulation
Immu-stay - supports healthy
immune response to common seasonal ailments, maintain your body's
immune function as well as supports healthy inflammation management
- Do try to wear a mask that helps with filtering the air you breath whenever you go out
Stay healthy and strong!
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Specialist Rehab Group works with specialist physiotherapists and specialist rehab therapists who are highly trained, qualified, experienced and passionate to provide high level of expert care to our patients.
Areas of specialization
- physiotherapy: back and neck (spine), sports, shoulder, hip, knee, ankle
- hand therapy: forearm, wrist, hand and fingers
- podiatrist: leg, calf, ankle, foot and toes
- read more on our specializations here
All our therapists are fully insured and registered with Allied Health Professions Council (AHPC) and Traditional Chinese Medicine Board (TCM). See our entire team here by location and specialization.
Initially, our specialist physiotherapists will carry out a thorough
assessment, helping them to select the most appropriate treatment to
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We are a wholly Singapore Private Limited group of licensed physiotherapists, hand therapists, podiatrists, chiropractors, sports massage therapists, clinical pilates practitioners and TCM physicians practicing in our scope of rehabilitation and its areas of specializations. As listed in our website are the list of services we provide our clients as referred by their medical doctors or by self referrals/word of mouth.
The range of rehabilitation results vary from patients to patients, depending on a variety of factors and reasons such as severity of condition, genetics, gender and age. However, we will still deliver the best evidence-based-practice of physiotherapy, hand therapy, TCM, sports training and deep tissue release therapy that we can deliver.
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