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5 Important Health Trackers To Explore In 2021

Fuss-free ways to maintain good health.

Maintaining good health has never been made easier. Most of our busy lifestyles limit our time to monitor our health status regularly. Finding time to see the doctor is hardly possible with such schedules waiting for you daily. These health trackers have however allowed us to maintain good health using advanced technology to track your day-to-day life. Read on to find out how these health trackers can benefit your well-being.

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Google Fit

Google Fit is an app you can download on your Android or iOS device. Your phone itself serves as your hardware, and you can bring it with you during walks, runs, or bike rides. You can also feed data to Google Fit from other devices, like a POLAR smartwatch, a Fitbit Plus, or even a smart bathroom scale. Users can achieve fitness goals through customised coaching and actionable tips based on their health and activity history. 

Garmin Fitness Watch

With over 20 fitness watches in the collection, Garmin watches come in different trendy styles, and the features of each one leave us absolutely impressed. For instance, their latest release called Venu has features that monitor your energy levels, track your stress levels, and suggest improvements like calm breathing if necessary. It also keeps a tab of menstrual cycles, reminds you to stay hydrated, and helps improve your breathing pattern.

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PouchPASS

PouchPASS entered the market in 2020 to help us maintain a sense of normalcy with their on-the-go body temperature in a form of a wearable device as we continuously battle an ongoing pandemic. The innovative product works by providing consistent, and remote temperature monitoring through a wristband linked to users’ smartphones via Bluetooth. The Watchlist feature allows both households and businesses to monitor their members effectively. PouchPASS also enables early detection of fever symptoms. 

Health Mate

Although Health Mate is designed to integrate with Withings health products, it’s still useful on its own. It works well as both a pedometer and a heart rate measuring device. It comes with so many options to let you know every detail of your body. It even lets you track your child’s health and also offers to coach during your pregnancy. You can also monitor your sleep patterns and receive other vital information about your body like blood pressure and more. 

Fitbit Versa 3

The Fitbit Versa 3 comes with an aluminum case, and a bright, crisp screen. Looks aside, it is packed with useful tools for both everyday wear and activity tracking. You can receive smartphone notifications, make contactless payments via Fitbit Pay, control your music, monitor your blood oxygen saturation (SpO2), be guided through calming breathing exercises, and track your sleep. 


About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Blog Health & Wellness

5 Effective Ways To Commit To Your New Year’s Resolutions

It’s easier than you think.

A new year symbolizes a new chapter in our lives, and like every year before the next, we create a list of goals to be achieved. Unfortunately, New Year’s resolutions have a habit of being broken more than any other goals. One of the problems that contribute to this is the fact we sometimes treat it like finishing up a marathon. 

Resolutions and goals aren’t short-term solutions and there are ways we can make them a permanent part of our life. Here are some useful tips for you to honour your resolutions to self-improvement and health change.

Find Projects to Volunteer

The act of giving feeds the soul. In fact, a study in Social Science and Medicine suggests that volunteering might contribute to happiness levels “by increasing empathic emotions, shifting aspirations,” and helping people to re-evaluate their own life situations. Volunteering for a cause as little as two hours a week brings greater happiness, and sense of purpose.

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New year resolutions concept with open notebook, pen, mobile phone, tablet, small plant and eye glasses on white desk

Take More Breaks

You might not believe it but, if your aim is to become more productive, the best way to achieve that goal is to take more breaks. Do less to do more according to a study in the Journal of Applied Psychology. It also states that frequent, short breaks as early as a few hours after you start working are most effective at refreshing your mind. Overworking could lead to exhaustion and increase your stress hormones, which can create cycles of burnout.

Early Preparations

Just because it’s called a “New Year’s” resolution doesn’t mean you only start preparing for it when the new year rolls in. Prepare for it now, and don’t wait for the countdown to announce your goals and plans to friends and family. You should begin by deciding on which goal to pursue in advance and then continue with the specifics on how you will achieve those goals.

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Reward Yourself Wisely

Focusing too much on the progress you’ve made can be counterproductive. This is one of the main problems when it comes to weight loss. We are guilty of rewarding ourselves with indulgent treats after making progress with losing weight. But, when you don’t acknowledge your progress, you will lose steam and possibly give up in the long run. Do celebrate your accomplishments but perhaps try rewarding yourself with your favourite things besides food.

Choose Something Requiring Less Willpower 

One of the secrets to following through on any resolutions is to start with those that don’t require willpower. When you exert extreme willpower, a function of the prefrontal cortex exhausts other functions like mental endurance and the will to follow through. Willpower is a mental muscle that must be trained, so try kicking off the year by choosing a resolution that adds something to your life like learning how to cook healthier meals instead of ones that require taking away things from your daily routine.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Blog Health & Wellness

5 Simple Ways to Stay Fit And Healthy During The Holidays

Maintaining good health

Gaining weight during the holidays is inevitable for many of us. Excessive eating is part of the problem, but additional weight gain is also due to a lack of physical activity and exercise. Fitness regimes that have been practiced in the past months are often abandoned during the holidays. And more often than not, the guilt of overindulging sets in after celebrations are done and dusted.

Fitting in your regular routines won’t dampen your holiday mood. You can enjoy the festive season while staying fit at the same time. Here’s how you can avoid starting the year with guilt-free resolutions.

Exercise Comes First

One of the best ways to make sure you don’t miss a workout is to do it first thing in the morning. Getting that out of the way will ensure that the rest of the day can go on smoothly, especially if there are unforeseen plans that suddenly pop up. Dedicating the first 20 to 30 minutes of the day could also help you fight food cravings throughout the day.

Don’t Skip Meals

This a general rule of thumb that we abide by daily. It is tempting to skip certain meals, thinking that you’re creating more space in your tummy for those holiday upcoming holiday feasts. But, by doing so, you will end up with counterproductive results and could lead to unnecessary bingeing. 

friends eating together cheers with wine flatlay

Make Better Choices

Cakes, cookies, and other yummy desserts are always part of the menu, which makes snacking so hard to avoid. You might find yourself munching just because there’s food around, and not because you’re genuinely hungry. If you are indeed in need of a snack, opt for real foods. Reach out for crudites, or nuts instead. 

Find A Workout Buddy

Having a buddy to workout with is a great way to motivate yourself and others around you to stay active. Make it into a pseudo-social affair. Hiking, brisk walking, and jogging with a buddy or two can also be turned into a catch-up session. Even if you don’t work out together, checking in with someone else daily will make you think twice about skipping a session. 

Modify your recipes

Homemade goods can be indulgent, but, modifying the recipes can help reduce calories. For instance, you can replace butter with applesauce, mashed banana, or pumpkin puree. You can also add flavour to your dishes with herbs and spices instead of butter. Replace cream cheese and sour cream with Greek yogurt to make guiltless dips for your chips.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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What Is “Zoom Fatigue” And How To Overcome It

Managing online face time efficiently.

It is totally normal to find yourself tired and worn out from video calls. In fact, there is even a term for it and it’s called “Zoom fatigue”. There are many factors that contribute to this including how our brain has to work harder to process non-verbal cues we rely on in-person, such as tone and body language. Staring at our own faces also makes us hyper-aware of our appearance, and it leads to performative feelings. 

Because you’re always on camera, you have the feeling that you’re always “on” and have to act accordingly. Unfortunately, working from home is here for the long run, and video calls come with it. This makes it very important to find a way to prevent “Zoom fatigue” from taking over your workday. Here are a few ways you can minimise its negative effects.

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Don’t multitask

How often do you find yourself checking your emails or reading WhatsApp messages during an online meeting? You might think that it’s easy to multitask with everything available on one screen but research shows that switching between tasks can cost you as much as 40 percent of your productive time. Close any unnecessary tabs and programmes that might distract you. 

Take A Break

If you are in charge of your own schedule, avoid packing it up with back to back video meetings. Make sure you give yourself a break between calls to decompress. This rule of thumb is applied to face-to-face meetings and it should definitely be applied in this situation. it’s helpful to have at least ten minutes between meetings so you can wrap up one meeting fully before moving onto the next.

Hide ‘Self-View’

One of the things that contribute to our feelings of always being “on” in video calls is the fact that we always see the view from our own camera. To minimise this feeling, turn on your camera, as usual, run a quick check to see if your lighting’s okay, and then hide self-view. Others will see you, but you won’t constantly be reminded of that fact. This can help you to feel less self-conscious on video calls.

Avoid Unnecessary Small Talks

Although ice-breakers are necessary to get the conversation going, some general questions like “how are you?” and “how was your weekend?” can be a bore. A study conducted by the Association For Psychological Science in 2010 showed that small talk led to lower levels of well-being, while deeper conversations left people with greater well-being.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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6 Simple Exercises To Keep You Alert and Productive at Work

Fuss-free and easy routines to try.

Most of us sit at a desk for eight or more hours a day. While that can be viewed as being really productive to some, it is actually harmful to your health. Too much sitting can cause certain health issues like weight gain, high blood pressure, and body aches. It might come as a surprise that the solution to this problem is to implement small workout routines in between work. It doesn’t have to be a full-blown session but brief body works can improve job performance and productivity. Check out some of these simple routines you can implement at the comfort of your own work desk.

office stretching neck massage while sitting down

Arm Pulses

This particular workout stimulates your triceps and helps stretch out the shoulders. Stand up with arms by your sides and palms facing behind. Pulse the arms backward for 20 seconds, while keeping them as long and straight as possible.

Calf Raises

Grab a stationary chair without wheels, stand behind it, and hold on for support. Raise your heels off the floor until you are standing on your toes. Slowly lower yourself back to the floor and do three sets of 10.

Wall Sits

Find an empty wall and slide your back down slowly until your hips are at the same level as your knees, and keep them together at 90-degree angles. Maintain the position for 30 to 60 seconds, then release. 15 reps should do the trick.

Neck Rolls

Let loose and relax, then lean your head forward. Slowly roll your head in a circle on one side for 10 seconds and repeat on the other side. Do this three times in each direction.

Wrist Stretches

This helps you relieve and avoid wrist pain and other more serious conditions in the future. Lift your palms, stretch your arms, press your palms into each other, then shake your hands to get rid of any tension.  

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Desk Push-Ups

Amp up the intensity with some push-ups. First and foremost, make sure your desk is sturdy enough to support your body weight. Take a few steps back and place your hands flat on your desk a little wider than shoulder-width. Lower yourself down toward your desk and keep your core tight. Push back up until your arms are straight but not locked, then repeat it 20 times.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Exploring The Negative Effects of Binge-Watching

Drawing the line to this bad habit.

We have the luxury to watch just about anything we want commercial-free with easy access to thousands of TV shows, movies, and documentaries. Thanks to the evolution of online streaming platforms, the term binge-watching is now a norm. “Binge”, a negative word that means doing something excessively, is now perceived as something positive. 

You might think that this habit won’t hurt anyone, but, in fact, the person that will be most affected by it is your own self. Binge-watching has increased in ten folds since March 2020, when most of the world started practicing social distancing and living in lockdowns due to the ongoing COVID-19 pandemic. 

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How binge-watching addiction begins

Binge-watching is viewed as a saviour for us who are bored at home dealing with the new normal. But, if the habit is left unchecked, it can lead to an addiction that’s similar to other types of habitual habits like gambling and alcoholism. It could stimulate the brain’s pleasure centers in some people and eventually lead binge-watchers to seek increasing levels of gratification through story arcs and cliff-hanging endings. They will overindulge to the point that this bad habit will interfere with daily life. 

The disconnect to physical surroundings

After hours of bingeing, one might find themselves falling asleep in the midst of a streaming “marathon”. The next thing you know, you’re late for work and may also lose concentration due to the lack of sleep. This addiction can also lead to an obsession with personal devices, which at the same time takes you away from your physical surroundings. It is unlike watching cable or satellite-based television, which in a way, forces a household to sit together to watch the programmes and encourages interactions with others living in the same household. Having commercial help breaks the viewing pattern too, and allows short breaks at the same time. 

Overstimulating the brain

Continuous TV watching is most harmful in children and adolescents, especially because their brains aren’t fully developed yet. The electromagnetic frequencies that are transmitted through these devices may have negative effects on the brains and bodies of younger people. Adults aren’t immune either. Passive stimulation isn’t encouraged for people over 45 years old. Binge-watching might use the same neurological networks, but the networks that are not being used and not being regularly exercised are put into “buzz” mode. 

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Simple solutions

At the end of the day, moderation is the key. You can break out of the couch potato habits. Press that pause button, get up, and stretch. Better yet, get on your treadmill while catching up with your favourite shows. You can also limit your streaming time over the week rather than chunks at a time. This will help prolong the pleasure derived from streaming and may also encourage binge-watching addicts to switch to more physical activities.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Blog Food Health & Wellness

5 Fabulous Benefits from Consuming Probiotics

The importance of your gut health.

You have probably heard of probiotics but might not know what it actually is and what it can do for your health. Probiotics are bacteria with a lot of benefits that live in your gut and it is a very important part of your immune system. A lot of our gut bacteria are established at birth and nourished by our mother’s breast milk. However, our gut bacteria changes as we grow and develop. It is very much affected by our lifestyle, diet, and other things we encounter every day. 

That’s why a probiotic-rich diet is beneficial. While it might be easy to get supplements to reap their benefits, you can also get them from fermented foods like yogurt, cultured-drinks, kefir, tempeh, kimchi, traditional buttermilk, pickles, miso, and kombucha. Here are some ways consuming probiotics benefits your health. 

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Balances Good Bacteria 

Probiotics have “good” bacteria that are essentially live microorganisms that provide health benefits when consumed. This is the result of the ability of probiotics to restore the natural balance of gut bacteria. Too many bad bacteria and not enough good bacteria create an imbalance. It can occur from illness, medication like antibiotics, poor diet, and more.

Prevents and Treats Diarrhea

Different types of probiotics can help to prevent diarrhea caused by various symptoms from infections, antibiotics, and types of diarrhea caused by irritable bowel syndrome. Probiotics can help to slow gut motility and restore normal peristalsis when taken daily. It can also be a helpful travel companion as it can also defend against bacteria encountered while traveling.

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Speedy Recovery from Illness 

Probiotics don’t just reduce the risk of developing infections or disease, it also helps the body to recover from current or previous illnesses. The commonly known Lactobacillus acidophilus encourages natural resistance against some illnesses. It is found in many fermented foods, such as sauerkraut and miso. Food manufacturers also add it to yogurt and other dairy products.

Supports Skin Health

People suffering from acne, psoriasis, or eczema will find some relief in probiotics. Probiotic supplements can help to treat these conditions. Research shows when it comes to skin conditions, probiotics seem to work by reducing inflammation and fighting bacteria or yeasts that cause skin infections. 

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Help You Lose Weight and Belly Fat

Probiotics may help with weight loss as some strains prevent the absorption of dietary fat in the intestine. The fat is then excreted through feces rather than stored in the body. Another plus point is that it may also help you feel fuller for a longer time, burn more calories, and store less fat. This is partly caused by increasing levels of certain hormones like GLP-1.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Blog Health & Wellness Uncategorized

4 Important Digital Healthcare Trends That Are Growing in 2020

Remarkable innovations in healthcare.

2020 has been a big year for the digital healthcare industry. As the rest of the world expand digitally, healthcare follows suit at a remarkable pace. According to specialists in the field, Artificial intelligence (AI), chatbots, and virtual reality (VR) are among the most promising health technologies in 2020. The healthcare industry is constantly evolving and we will be seeing new additions like the “health passport”.

These amazing advancements prove that technology and healthcare as perfect together like butter and jam. Here are four digital healthcare trends that have been growing in the last decade, and making an impact in this new decade.

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Virtual Reality 

Virtual reality’s scope in healthcare technology are endless. For one, doctors and residents are using VR simulations to improve their skills and plan complicated surgeries. And for consumers, VR headsets could motivate wearers to exercise and also help children with autism learn how to navigate the world in a controlled environment. Based on initial studies with patients suffering from gastrointestinal, cardiac, neurological and post-surgical pain, using VR sees a decline in pain levels as it distracts them from painful stimuli.

Wearable Medical Devices

Many of us are shifting focus to preventing an illness and keeping track of our health’s maintanence. There is a growing need to get regular and immediate updates on our bodily state. Wearable medical devices like heart rate sensors, exercise trackers, and temperature trackers are slowly making its way to becoming basic necessities. Wearables might look like simple gadgets, but what makes it special is that it personalises the healthcare experience. Medical devices give us a sense of ownership in improving our health. 

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Chatbots 

Chatbots have the potential to improve the organization of patient pathways, medication management, and assist in emergency situations. A personal experience when it comes to healthcare is vital. Chatbots add to that personalised experienced, and it is multiplying at an incredible pace. There are endless opportunities that can be explored in chatbots, from customer service to potential diagnosis of mild conditions. This technology will be a huge help when hospitals are overwhelmed with patients waiting to get treated.

Artificial Intelligence

Artificial intelligence has a huge potential in healthcare, which includes everything from mobile coaching solutions to drug discovery. The best use of AI is observed in areas including precision medicine, medical imaging, and drug discovery. For a long time, cancer patients receive conventional treatments with lesser success rates. AI’s sophisticated pattern recognition now gives patients access to personalized therapies tailored to their genetic makeup and lifestyle.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Blog Food Health & Wellness

Ice Cream vs. Frozen Yogurt: Which is the Healthier Choice?

Frozen desserts are perfect during warmer weather and whenever you need to indulge in a sweet treat. While the satisfaction you get from these delectables dishes is the same, there are differences between ice cream and other frozen desserts, namely yogurt.

froyo or frozen yogurt healthy choice over ice cream pouchpass
Frozen Yogurt

Frozen yogurt AKA fro-yo is often labeled as a healthier choice than traditionally creamy ice cream. But, is that really the better option? While ice cream is cream-based, frozen yogurt is made from cultured milk, which is categorized as healthy. Let’s take a look at all the other contents.

Probiotics

Yogurt is touted to be healthy because of the probiotics, which is known to help maintain the balance of good bacteria in your digestive system that also helps boost the immune system. Check the label for “live cultures” claim to see if your frozen yogurt contains probiotics.

Sugar

In an article featured on CNN, California-based nutritionist, Dana Kofsky said that probiotics alone aren’t enough to make fro-yo a “health” food. “People don’t realize that it often has more sugar than ice cream,” she said. Frozen yogurt contains roughly 17 grams of sugar per half-cup serving while ice cream only has about 14 grams for the same serving size. Sugar is added to get rid of the tart taste that yogurt has. 

Ice Cream

Fats

Ice cream, on the other hand, contains more fat. According to USDA, there are roughly seven grams per serving in ice cream compared to four grams in fro-yo. Having fat content isn’t necessarily bad when consumed in reasonable amounts. Fat can slow the body’s digestion of sugar, which in return will satisfy you more. The sugar substitutes often added to frozen yogurt in the absence of fat can lead to a blood sugar spike and crash, or even digestive issues and bloating.

Frozen yogurt looks like a healthier option if you’re comparing calories and fat levels, but it doesn’t help if you eat an entire pint and add an abundance of toppings to it. At the end of the end day, the best choice between the two is one that will totally satisfy you. The key to making both desserts a healthier choice is to enjoy it in moderation.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Blog Health & Wellness Pandemic

A Conversation on the Effectiveness of a Vaccine

Will everyone get immunized?

The world is currently buzzing with positivity as good progress has been made with COVID-19 vaccines. To date, not one, but three giant entities have shown efficacy in their vaccine testings.

Oxford University and AstraZeneca recently announced their coronavirus vaccine as 70 percent effective at stopping people from getting sick, and 90 percent effective under one dosing regime. This comes after Pfizer released preliminary data showing its vaccine is 90 percent effective and progressed with reports that their shots are 95 percent effective.

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US biotech company, Moderna also released interim trial data indicating its vaccine effectiveness to be 94.5 percent effective. While experts agree that these results look promising, they also note that there is still a lot we don’t know about how well these vaccines work.

Although we’ve been comforted with good news on the development of the vaccines, many scientists anticipate that, like most other vaccines, COVID-19 vaccines will not be 100% effective. According to the World Health Organisation, the impact of COVID-19 vaccines will depend on several factors including the effectiveness of it, how fast they are approved, manufactured, and delivered, and most importantly, how many people will get vaccinated.

As highlighted by a study on Infection Control Today, one of the issues that need to be addressed is whether the public will take that vaccine, even if it’s been approved by local government health departments. A COVID-19 vaccine is a crucial contributor allowing us to get back to some sort of normality because of the herd immunity it would stimulate. But, will the herd follow through? Even a small number of unvaccinated people can make it much easier for a disease to spread and survive. 

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Several polls conducted in the US indicates that a substantial portion of Americans revealed their reluctance to getting a Covid-19 vaccine when it is finally available. Understandably so as vaccines usually take a longer time to develop and to be fully tested before its full potential can manifest itself. 

Although the vaccine isn’t available right now, encouraging people to take it when the time comes should start now. Researchers from Virginia Commonwealth University suggest that public health campaigns promoting the benefits of a COVID-19 vaccine should start as soon as possible. “Vaccine efforts may need to go beyond just communications campaigns correcting misinformation about a COVID-19 vaccine to also focus on re-establishing public trust in government agencies,” the study states. 

“Groundwork for public acceptance of a COVID-19 vaccine, with or without EUA, should be started immediately before a vaccine is approved and becomes available. Such campaigns should address known potential barriers using culturally appropriate messages as well as specifically target social media influencers.”

There is much we don’t know about COVID-19 vaccination and its effectiveness. What we do know is that educating ourselves on what a possible vaccine can do for us, in the long run, should be a priority. While we wait for that time to come, we should continue monitoring our health regularly.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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6 Ways To Lose Belly Fat Without Exercising

Helpful tips for ab fabs.

Maintaining a trim tummy isn’t just for you to look good. Belly fats are unhealthy, especially visceral fat. Unlike subcutaneous fat just underneath your skin, visceral fat is found deep in the abdominal cavity, surrounding your organs. This increases the risk of cardiovascular disease, type 2 diabetes, and breast cancer in women.

Contrary to popular belief, doing hundreds of crunches will only strengthen abdominal muscles, but doesn’t necessarily burn fat. To lose belly fat, you have to reduce total-body fat. Here are some ways to achieve absolutely fabulous abs without having to do a single sit-up.

Lower Stress Levels

Stress increases the brain’s production of cortisol, which can cause extra fat storage in the abdomen. Yoga or deep breathing can help reduce stress and cut anxiety. These two activate your body’s parasympathetic nervous system to help you automatically relax.

Sleep More

Cortisol, the same hormone that increases when you’re stressed out also affects sleep-deprived individuals.  When you’re tired and craving energy, you often turn to food because cortisol also makes you feel hungrier. Aim for at least seven to eight hours of slumber per night to avoid this situation.

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Consume More Food with Probiotics

Dairy products that contain probiotics, which are live good bacteria can help ease digestive woes that cause bloating. Include food like kefir and yogurt as long as the label indicates it contains live and active cultures.

Avoid Eating On The Go 

Sit down to enjoy your meals as it helps you focus on what you are eating. Eat with your mouth closed, and avoid talking while you are chewing as it will help reduce the amount of air that would otherwise get trapped in your stomach. Try to chew more as research shows calories can be reduced by as much as 12 percent by chewing each mouthful 40 times rather than 15.

Work on your posture

Hunching over your devices can throw your posture off. A good posture not only makes you look slimmer, but it engages your stomach muscles too. Try to sit with your back straight and shoulders back, and place both feet on the floor to improve your posture.

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Say No To Processed Food

Salt is hidden in everything from soups to pasta sauces to even sweet things like packaged cakes. Switch processed foods in favour of fresher ingredients and your belly will be thankful. Not only will you lose the salt-bloat but you’ll also lose the extra empty calories and weight.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Blog Health & Wellness Pandemic

What Is A “Health Passport” and How Will It Work?

Addressing the need for safe travels.

The evolution of new diseases and viruses has highlighted the need for more technologically advanced products to allow us to carry on with our daily lives safely. Commons Project, The World Economic Forum, and a wide coalition of public and private partners are collaborating to launch a trusted platform for travelers to document their COVID-19 status to fulfill country entry requirements.

what is health pasport and will it work pouchpass airport

This new digital “health passport” was inspired to help get people back flying after the pandemic sent global air travel down by 92% in 2020. Trials have begun and its initial phase involved volunteers on United Airlines Flight 15 flying from London’s Heathrow to Newark Liberty International Airport tested at the UK airport for COVID-19. The results were then shown to officials on arrival in the U.S. on the digital health pass, stored on volunteers’ smartphones.

Testing is a great way to reassure passengers and allow people to skip quarantines, but there’s no common approach to this method as it varies according to different countries. Results are often presented in documented papers that contain vaccination records with no concrete way of verifying its authenticity.

Airports have reported instances of passengers’ producing fake certificates too. A digital app is more secure in comparison as it isn’t easily manipulated. This makes the “digital passport” a secure electronic mechanism that airlines and countries can be fully confident that people who have gotten tested actually did get tested.

The aim is to restore confidence to travelers and countries to begin opening up their borders again. Testimonials from some of the volunteers from the first test run revealed a fuss-free process of a five-minute procedure, and results were ready within 30 minutes. 

The actual barcode and the health pass will be available on the mobile app and it includes full details of the test, what the testing entails, and the overall results of it. Passengers can use the app to find participating labs and testing sites, retrieve lab results, and complete health forms. The system protects privacy because you won’t have to share your health information. 

Could this be a game-changer for the travel industry? Watch this space for updates.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Blog Health & Wellness

7 Effective Ways to Achieve Better Sleep

Healthy tips to sleep.

A good night’s sleep is something many of us take for granted. We often think we can call it a night and fulfill the required hours of slumber at any time. But, research has shown that a poor sleeping pattern negatively affects your brain function and hormones. It can also impact exercise performance and also cause weight gain. 

With the right habits practiced, achieving good sleep can help you exercise better and be healthier overall. Here are some effective ways to achieve good quality sleep as recommended by the Sleep Foundation.

Minimise Light Disruption

Minimise Light Disruption 

Excess light exposure can spoil your sleep and circadian rhythm, the body’s internal clock that regulates your sleep-wake cycle. Drape dark curtains over your windows or put on a sleep mask over your eyes to block light and prevent it from interfering with your rest.

Use Pleasant Aromas

Light and calming scents can help you fall asleep easily. Choose essential oils with natural aromas like jasmine that are often used to treat insomnia or, lavender, which is known for its relaxing effects. 

Take Short Naps

Napping too long or too late in the day can mess up your sleep schedule, making it harder to get to sleep when it’s about time to do so. If you need those short snooze moments, the best time to nap shortly after lunch, and 20 minutes or so will do the trick. 

Wind Down

It’s easier to fall asleep when you’re totally relaxed. Quiet reading, low-impact stretching, and listening to soothing music half an hour before bed time can get you into the right frame of mind for sleep.

Disconnect Devices

The light from mobile phones, tablets, and laptops can keep your brain wired and suppress your natural production of melatonin; making it harder to truly unwind. Try to disconnect from all devices at least half an hour or more before going to bed.

Eat Earlier

Avoid late dinners and suppers, and minimize fatty or spicy foods to keep food-based sleep disruptions to a minimum. If you really need an evening snack, go for something light and healthy. The general rule of thumb is to wait three hours between your last meal and bedtime.

Reserve Your Bed for Rest 

Reserve Your Bed for Rest 

A comfortable bed may tempt you to do a lot more activities on it, but this can create problems at bedtime. Maintain a strong association between your bed and sleep by keeping activities in your bed limited to sleep and sex.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Blog Health & Wellness Relationships

5 Routines To Exercise Your Way To A Better Sex Life

Let’s get physical.

5 Routines To Exercise Your Way To A Better Sex Life

Exercising has many general health benefits, and this includes improving your sex life. For example, working out gets your heart pumping and improves circulation. It helps your body move more fluidly to make you more limber and flexible. And let’s not forget that regular exercise can help improve your overall stamina. 

There are also specific outcomes related to exercise that scientists have linked to different aspects of sexual function, and this research is ongoing. While scientists continue to find new ways to help you enjoy a more satisfying sex life, here are some tips that you can follow now.

More Cardio

Activities that get your heart beating faster and you breathing harder, from brisk walking to cycling, can boost blood flow, and this includes your lower regions. It definitely benefits both genders; stronger erections for men and greater arousal for women according to a University of Texas study.

Go for Swims

Swimming builds endurance, boosts blood flow, improves flexibility and strength, and helps eliminate stress. The best part is, it also burns a lot of calories, which is good for overweight individuals as extra weight is known to lower libido. 

Keep up with Kegels

It was first developed to treat urinary incontinence by strengthening your pelvic floor muscles, which could also mean more intense orgasms. Kegels not only help women, but they also help men prevent premature ejaculation. 

Perfect Your Plank

Planks strengthen the deepest layer of your ab muscles along with your upper arms, thighs, and buttocks. These specific muscles help stabilize you when and where it counts most. Try to make it a daily practice and build up to 60 seconds or longer. If it’s too challenging on your toes, you can always use your knees instead.

The Pelvic Thrust

This could be the key to perfecting your favourite position, be it missionary or cowgirl. However, a powerful pelvic thrust can be tiring, especially if you’re out of shape. If you’re a beginner, start by working on your glutes, calves, and hamstrings to build stamina and flexibility. 

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Blog Health & Wellness

6 Things You Can Do For Your Mental Health

Helpful tips to keep the anxiety away.

It’s easy to feel overwhelmed and worried during an ongoing global health crisis, especially when you spend more time couped up at your home. Thoughts on personal health and what lies in the future may creep into our minds more often than before. While it is normal to feel anxious, there are ways we can reduce that stress and strengthen our mental health. 

Start a gratitude journal

Gratitude and happiness have often been linked to improved well-being and mental health. Keep a journal and write a daily list of what you’ve been blessed with and let it fill your heart. Bask in that feeling whenever you’re feeling down. 

Be active

Our body releases stress-relieving and mood-boosting endorphins before and after a workout. Even the smallest efforts count like taking the stairs instead of the elevator or going for short walks. Try to get as much sun exposure to help your body produce vitamin D, which increases your level of serotonin in the brain. 

Be Active

Indulge in good meals

Carbohydrates increase serotonin, a chemical that has a calming effect on your mood, while protein-rich foods increase norepinephrine, dopamine, and tyrosine, which help keep you alert. Don’t forget your vegetables and fruits that feed every cell of your body like those that affect mood-regulating brain chemicals. 

Phone a Friend

Help other people

Being helpful to others is a great way to boost your self-esteem. You can start by sending some home-cooked food to your neighbour or offer to do grocery runs for elderly relatives. A simple call to a friend or relative can also be helpful as you can never be too sure if they are in need of someone to talk to. 

Take a break

Whenever you’re feeling like everything is too much to process at that moment, just step away. Focus on things that aren’t related to what’s causing your stress until you feel better. You can also try simple breathing exercises to calm you down. Close your eyes and take 10 deep breaths. Count to four as you inhale, hold it for a count of four, and then exhale for another four. 

Sleep on time 

Sleep deprivation has a significant negative effect on your mood and that’s why it’s best to sleep at a regular time each day. Practicing good habits also leads to better sleep. Start by shutting down screens for at least an hour before sleeping, using your bed only for sleep or relaxing activities.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

Categories
Blog Health & Wellness

Work Your Way to a Healthier Heart With 3 Kinds of Exercise

Consistency is the key to better body maintenance.

Maintaining a healthy heart is a priority that we should focus on. The World Health Organisation (WHO) has listed cardiovascular diseases (CVDs) as the number one cause of death globally. CVDs include coronary heart disease, cerebrovascular disease, rheumatic heart disease, and other conditions. 

Being physically active is a start to good heart health. Working out strengthens muscles, keeps your weight under control and builds up heart muscle, and wards off artery damage from high cholesterol, high blood sugar, and high blood pressure. Those are the three things that can lead to a heart attack or stroke. Here are three kinds of exercises that will boost your heart’s health as recommended by John Hopkins Medicine.

Stretching and Balance

While stretching doesn’t directly contribute to heart health, it benefits musculoskeletal health. That will enable you to stay flexible and free from joint pain, cramping, and other muscular issues. It plays a big role in enabling you to maintain aerobic exercises and resistance training. It also helps maintain stability and prevents unnecessary accidents during workouts. Stretching should be practiced daily, and before and after exercising. 

Stretching and Balance

Aerobic Exercise

Ideally, we should be practicing aerobic exercises for at least 30 minutes a day, and five days weekly. It might sound like a lot of work but it is worth every sweat on your body. It improves circulation, which helps lower blood pressure and heart rate. It also increases your overall aerobic fitness, and this can be measured by a treadmill test. There are many exercises that fall into this category. Brisk walking, running, swimming, cycling, Zumba, and playing tennis are just some of them. 

Resistance Training 

Unlike aerobic exercise, resistance training has a specific mission for our body composition. It helps reduce body fat for overweight individuals and generally creates leaner muscle mass. It should always be combined with aerobic exercise as it raises good cholesterol and lowers the bad. It is recommended to practice two nonconsecutive days per week of resistance training. Keep it tight with free weights, weight machines, resistance bands, and body-resistance exercises, including push-ups, and squats.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Blog Food Health & Wellness

Boost Your Immunity With These 4 Colourful Food Groups

Check out this healthy dose of ‘rainbow’ diet.

Building a strong immunity system this time of year is important, especially because flu season is upon most of us. Take it from registered dietitian and senior clinical nutritionist at NYU Langone Health in New York, Samantha Heller. She said the immune system needs all nutrients, including vitamins, minerals, fats, carbohydrates, proteins and phytonutrients to function at full speed. 

You can fulfil your bodily needs by packing your plate with a variety of colour. Fruits and vegetables are the most colourful food groups that contain many of our much needed vitamins and antioxidants. Increasing this perfect pair in your diet is a great step to boost immunity and overall health.

Orange, and Yellow 

Vitamin C can be found in anything that is orange or yellow. Other nutrients include potassium, folic acid, and bromelaine. Oranges might be the most common fruit we eat for vitamin C, but you will get the same nutrients from orange bell peppers, sweet potatoes, cantaloupe, peaches, mangoes, and papaya. Bromelaine, an enzyme found in pineapple, can help indigestion and reduce swelling and infection. 

Leafy Greens

If you don’t eat dairy, be sure to load up on deeply coloured greens to get enough of calcium. Cruciferous vegetables, like broccoli and brussels sprouts, are also high in vitamin A, while other green foods, like kiwi, green bell peppers, broccoli, and cabbage, are great sources of vitamin C. Most green foods have some mix of vitamins and nutrients so diversify your plate with a nice mix of herbs, fruits and vegetables. 

Blue foods are rich in antioxidants

Red, Purple and Blue 

The different red, purple, and blue foods serve as antioxidants and are high in essential nutrients. Red bell peppers are an excellent source of vitamin A, which is necessary for eye and skin health. Cherries, figs, and tomatoes are high in potassium, a mineral that helps lower blood pressure. Another component of these foods, lycopene, keeps your heart healthy, and you can get this antioxidant from watermelon and tomatoes.

White and Brown

This earthy toned food group contains nutrients known to lower the level of bad cholesterol and reduce high blood pressure. A monochromatic dinner of white fish, roasted cauliflower, and white beans are high in vitamin C, and parsnips, a good source of vitamin C, folic acid, and fibre. Potatoes, bananas, and fennel are all high in potassium. And fennel is also packed with vitamin C and fibre.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

Categories
Blog Health & Wellness

How Morning Workouts Can Improve Your Daily Life

The early bird gets a lot of health benefits.

As the saying goes, “the early bird catches the worm”. The early bird will also get a lot of benefits from working out in the morning, especially on an empty stomach. According to an article in Time Magazine, early workout sessions are the best way to burn stored fat, making it ideal for weight loss. Weight loss isn’t the only positive thing about having an active morning. We highlight other advantages of forenoon exercises. 

Increases Overall Energy

Regular exercise boosts energy and reduces fatigue. Oxygen and nutrients travel to your heart and lungs when you workout. This will improve your cardiovascular system, endurance, and overall stamina. Exercising early will also make you feel more energized throughout the day.

Encourages Self-Discipline

Similar to any routine or habit, developing the discipline to exercise in the morning only gets easier with time. This will also motivate you to pair your workout regime with a healthier eating habit. 

Face Fewer Distractions

You are less prone to face distractions when you workout in the morning. You’re unlikely to tackle the day’s to-do list upon waking up. It’s easier to work out when there are fewer phone calls, text messages, and emails to entertain. You’re also less likely to get phone calls, text messages, and emails. 

Promotes Better Sleeping Patterns 

You might not know this, but waking up early in the morning to exercise helps you sleep better. Simply because your body will enjoy a healthy sense of fatigue at the end of the day. That in itself will make you ready to sleep earlier. It will also improve your quality of sleep by promoting deeper sleep cycles. 

Improves Your Mood

Physical activity is a natural stress reliever. When you exercise, your brain produces more endorphins, “feel-good” neurotransmitter that doubles as a distraction from anxious thoughts. Morning workouts make you feel a sense of accomplishment, thus giving you an optimistic outlook for the day.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

Categories
Blog Health & Wellness

6 Simple Ways To Stretch Your Muscles While Working From Home

Loosen your muscles in-between zoom calls and typing.

Working remotely is a necessity for most of us these days, whether it’s by choice or not. But working from home could lead to just sitting at the workstation all day. It’s important to stretch your joints and muscles every now and then to prevent cramps, aches, and pain. Here are a few simple stretches that you can try at home without the need for any equipment. 

1. Quad Stretch

Quad Stretch

Stand and hold onto a wall for balance if needed. Grab the top of the left foot and bend your knee, bringing the foot towards the glutes, knee pointing straight at the floor. Then, squeeze your hips forward for a deeper stretch. 

2. Shoulder Stretch

Shoulder Stretch

Take your right arm straight across your chest and curl the left hand around your elbow, gently pulling on the right arm to deepen the stretch in the shoulders. Drop the shoulder down if you’re not feeling a stretch.

3. Child Pose

Child Pose

Kneel on the floor with your toes together and knees hip-width apart. Rest your palms on top of your thighs. Exhale and lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground. Rest in the pose for as long as you need it.

4. Seated Side Stretch

Seated Side Stretch

Clasp your hands straight up overhead, palms facing the ceiling. Stretch up and then over to the right, feeling a stretch down your left side.

5. Downward Facing Dog

Downward Facing Dog

Spread your hands wide on the mat with your arms internally rotated then move your feet hip-width apart. With your chin tucked into your chest and pelvic floor engaged, lift your hips and gaze at your toes through your legs. Keep your legs straight and your heels on the mat.

6. Warrior’s Pose

Warrior’s Pose

Step your right foot forward about four feet. With your foot parallel and toes pointing to the top of the mat, bend your knee into a lunge. Shift your left leg straight behind you and turn your heel 45 degrees. Raise your arms straight above your head and keep your shoulders pressed down. Squeeze your shoulder blades together downward, and lift your chin to gaze at your hands overhead. Hold your pose and then repeat on the left side.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!

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Blog Pandemic PouchPASS

How Accurate Temperature Reading Can Help Save Lives Through Early Detection

PouchPASS allows you to identify these issues in the comfort of your own home.

Measuring body temperature is a common procedure performed to monitor for signs of infection, environmental exposure, shock, ovulation, or therapeutic response to medications or medical procedures. The body changes its normal temperature throughout the day to support its own defense mechanisms. The temperature of a healthy person changes depending on what activities they undertake.

Monitoring our body’s temperature consistently is now an integral part of our daily lives. It is today’s new normal as the whole world continues to battle the spread of the ongoing pandemic. Public spaces and retail outlets have equipped their premises with QR scanners and non-contact infrared thermometers, also known as a “thermometer gun”.

Although these thermometer guns are deemed necessary and convenient for business owners, health experts have constantly warned that these devices could give inaccurate temperature readings. Dr. James Leo, the chief medical officer of MemorialCare in Fountain Valley, California revealed to Healthline that non-contact forehead infrared thermometers have poorer accuracy, while infrared thermal cameras used for mass screening show variable accuracy. “They have not been well-correlated with oral temperatures,” he said in the interview.

Thermometers determine temperature by measuring the heat emanating from the surface of a person’s body. Most often, those wielding the tools don’t hold them close enough to the subject’s forehead, which often generates unusually low-temperature readings or holds them too close and get a high reading. The measurements can be imprecise in certain environments, like a dusty roadside, or when someone has taken medication to suppress a fever.

According to a study that was approved by The Melbourne Health Human Research Ethics Committee, monitoring skin temperature at the wrist in hospitalised patients may assist in the detection of infection. This study showed the value of using a wearable device in the detection of infection and its potential as an early warning or monitoring device.

Early detection of any form of infection is crucial in today’s current climate. Accuracy and not estimation is a priority. The innovation of PouchPASS allows body temperatures to be recorded and continuously sync temperature data to a mobile application for multiple users.

The best part of it all, PouchPASS has features that include contact tracing, and early detection of raised temperatures; important tools that will help mitigate COVID-19 transmission by allowing both households and businesses to perform their own health screening checks. For business owners, PouchPASS will save significant man-hours required to take and record temperature several times daily, and it allows regular households to monitor their health more efficiently within shorter time spans.

Early detection of infections can save you from more serious ailments. PouchPASS allows you to identify these issues in the comfort of your own home.

About PouchPASS

PouchPASS wearable technology allows you to monitor your body temperature in real time. It automatically syncs with our mobile app, allowing you to monitor your health status easily on the go. Its accurate temperature diary enables early detection of fever symptoms. Find out more now!