By Siti Sarah Binte Jamalludin Lee & See Shen Yen, Pearlyn
Introduction
Well-being is a holistic concept that encompasses physical, mental, emotional, and social health, contributing to a fulfilling and balanced life. It goes beyond the mere absence of illness, focusing on happiness, life satisfaction, and personal growth. In today’s fast-paced world, maintaining well-being has become increasingly important as stress, lifestyle changes, and societal pressures impact overall quality of life. Understanding and prioritizing well-being can lead to improved resilience, stronger relationships, and a greater sense of purpose. This article explores the key dimensions of well-being, its significance, and practical ways to enhance it for a healthier, happier existence.
Well-being isn’t built overnight—it grows through small, consistent actions, compound overtime to create remarkable improvements in our physical, mental and emotional health. This principle is famously popularized by James Clear's "Atomic Habits," which emphasizes that significant change isn't about massive overhauls, but about getting 1% better every day.
Here are some examples of Small Habits for Well-being:
For Mental and Emotional Well-being:
- Gratitude Journaling: Jot down 1-3 things you are grateful for each day.
- Mindful Breathing: Take three deep breaths before starting a task or when feeling stressed.
- Connect with Nature: Step outside for a few minutes, even just to feel the sun or breeze.
- Limit Screen Time: Spend the first 5 minutes after waking up or before bed away from screens.
- Positive Affirmations: Say one kind thing to yourself aloud daily.
- Connect with Others: Send a quick text to a friend or make time for a short call.
- Clean a small Space: Tidy your desk for 5 minutes to clear mental clutter.
For Physical Well-being:
- Hydration: Drink a glass of water upon waking or before each meal.
- Movement Breaks: Stand up and stretch for a minute or two every hour.
- Short Walks: Take a 10-15 minutes walk daily.
- Healthy Snack Prep: Spend a few minutes prepping a healthy snack for the day.
- Consistent Sleep Schedule: Go to bed and wake up at roughly the same time each day.
- Prioritize Fruits/Vegetables: Add an extra serving of fruit or vegetables to a meal.
How to Implement Small Habits:
- Make it Easy: Start incredibly small, so it's almost impossible to fail
- Make it Attractive: Pair the desired habit with something you enjoy.
- Make it Satisfying: Reward yourself or track your progress to reinforce the habit loop.
- Be Patient and Persistent: It takes time for habits to stick. Don't get discouraged by setbacks; simply get back on track!
By embracing the power of small habits, you can create a sustainable path to improved well-being across all aspects of your life.
A healthy diet and good nutrition are foundational to overall well-being. Don't stick to just a few favorites. A diverse diet ensures you get a broader spectrum of nutrients. Singapore's Health Promotion Board (HPB) promotes "My Healthy Plate" as a simple visual guide for balanced meals.
Key Nutrition Principles
Quarter, Quarter, Half is an easy way to remember the right proportions of each food group in a well-balanced meal.
Here’s how:
- Fill Quarter plate with wholegrains: Choose wholegrain options like brown rice, wholemeal bread, wholewheat pasta, oats, quinoa over refined grains. Eating wholegrains can help you feel full longer which helps prevent overeating.
- Fill Quarter plate with good sources of protein: Include lean protein sources such as fish, poultry (skinless), lean cuts of meat, eggs, tofu, tempeh, beans and lentils. Vary protein sources for a mix of nutrients.
- Fill Half plate with fruit and vegetables: Aim for a variety of colors to get a wide range of vitamins, minerals and phytochemicals as different color pigments in fruit and vegetables offer unique health benefits.
And the journey doesn't end here. Look out for these printings when choosing your food or drinks.
- Small amounts of healthier oils: Opt for unsaturated fats like olive oil, canola oil and soy oil. Limit saturated and trans fats found in deep-fried foods, processed snacks, and some animal products.
- Water as your primary drink: Stay hydrated by drinking plenty of plain water throughout the day. Limit sugary drinks, including fruit juices (opt for whole fruits instead).
- Reduce salt and sugar: Be mindful of added salt in cooking and processed foods. Products carrying the Healthier Choice Symbol (HCS) contain at least 25% less sodium or sugar compared to similar products in the same food category. Check the Nutrition Information Panel (NIP) to find out the sugar content in our beverages and choose Nutri-Grade A or B drinks that are lower in sugar and saturated fat.
Eating healthy doesn’t mean sacrificing flavor. In fact, some of the most nutritious meals are also the most delicious when prepared with fresh ingredients and balanced nutrients. Whether you're looking to maintain your energy, support your fitness goals, or simply make better food choices, healthy recipes are a great way to nourish your body while enjoying every bite.
Craving delicious and healthy meals without the fuss?
We've gathered a mouth-watering collection of quick, easy, and nutritious recipes that are perfect for you and your family!
Exercise benefits every part of the body, from the heart and muscles to the brain. It helps reduce stress, improve sleep, and boost mood by releasing endorphins—your body’s natural feel-good chemicals. You don’t need a gym membership—just 30 minutes of walking, stretching, or any movement you enjoy can make a big difference.
7 Easy Exercises to an Active Lifestyle (Credits: hpbsg)
Having a daily routine helps create structure and stability, which is especially important during stressful times. It can give a sense of control, promote healthy habits, and improve time management.
Healthy Living all around you (Credits: hpbsg)
Stay healthy and active with FREE activities near you!
The Healthy 365 Move It campaign is part of Singapore’s Health Promotion Board (HPB) suite of physical-activity programmes that you can sign up and book through the Healthy365 App.
From here, you will get to register free workout sessions and events across various locations in Singapore.
Click on the Guide below to learn how to book an event!
Recommended Exercise Guidelines:
For most healthy adults, guidelines suggest at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous-intensity aerobic activity, or an equivalent combination. Additionally, muscle-strengthening activities working all major muscle groups should be incorporated on two or more days per week.
Stress is a normal part of life, but chronic stress can have significant negative impacts on both mental and physical well-being. Effectively managing stress is crucial for overall health and involves a holistic approach that addresses various aspects of your life.
Here are some effective stress management techniques for overall well-being:
Physical Activity:
- Boosts mood and energy - Exercise releases endorphins, which are natural mood boosters, and can improve focus and motivation.
- Reduces stress hormones - Physical activity helps lower levels of stress hormones like cortisol.
- Improves sleep and cardiovascular health - Regular exercise contributes to better sleep quality and a stronger heart.
Examples:
Walking, running, swimming, dancing, cycling, yoga, tai chi, or even short bursts of activity like dancing in the kitchen. Find an activity you enjoy to increase your chances of sticking with it.
Mind-Body Practices:
- Mindfulness and Meditation - These practices help you focus on the present moment, quiet jumbled thoughts, and improve emotional regulation. They can lower heart rate, calm the mind, and reduce cortisol levels.
- Techniques - Deep breathing exercises, guided meditations, mindfulness-based stress reduction (MBSR), or simply focusing on your breathing during daily activities.
- Yoga - Combines physical postures, breathing exercises, and meditation to promote relaxation, lessen muscle tension, and lower stress hormones.
- Journaling - Writing down your thoughts and feelings can be a powerful release for pent-up emotions and help you identify stress triggers.
Healthy Lifestyle Habits:
- Prioritize Sleep - Aim for 7-9 hours of quality sleep nightly. Establish a consistent bedtime routine, create a comfortable sleep environment, and limit screen time before bed. Adequate sleep restores energy and reduces stress.
- Nutritious Diet - A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can stabilize mood and energy levels. Reduce intake of caffeine, alcohol, and processed foods, which can increase stress and anxiety.
- Avoid Unhealthy Coping Mechanisms - Steer clear of relying on alcohol, smoking, excessive caffeine, or unhealthy eating habits to deal with stress, as these can exacerbate health problems and stress levels in the long run.
Where to get help?
Practice OKAY tips for your mental well-being (Credits: hpbsg)
Seek Professional Help:
If new stressors are making it hard to cope, or if self-care measures aren't providing sufficient relief, consider seeking support from a mental health professional like a therapist or counselor. They can help you identify root causes of stress and develop personalized coping strategies.
Here are some self-care tools and resources to help you better understand and manage your mental health.
Consistency is key to seeing lasting benefits.
Sleep hygiene habits play a crucial role in our overall well-being, impacting both our physical and mental health. By adopting healthy sleep practices, we can significantly improve the quality and quantity of our sleep, leading to numerous benefits.
Some benefits to note:
For Mental and Emotional Well-being:
- Improved Mood and Emotional Regulation: Good sleep helps regulate emotions, reducing irritability, anxiety, and stress. Conversely, poor sleep can worsen symptoms of depression and anxiety, creating a bidirectional relationship where each can negatively influence the other.
- Enhanced Cognitive Function: Adequate sleep is vital for cognitive processes like attention, concentration, memory, and problem-solving. When you sleep well, your brain can process information, consolidate memories, and prepare for new learning, leading to better productivity and decision-making during the day.
- Reduced Stress Levels: Quality sleep helps lower stress hormone levels and promotes relaxation, enabling your mind and body to recharge.
- Increased Mental Resilience: Prioritizing sleep hygiene can enhance your ability to cope with stress, challenges, and life changes.
For Physical Well-being:
- Stronger Immune System: Sufficient sleep plays a crucial role in the functioning of your immune system, helping your body fight off infections and illnesses more effectively.
- Better Weight Management: Good sleep hygiene can help regulate hormones that control hunger and metabolism, reducing the risk of obesity and making it easier to maintain a healthy weight. Lack of sleep is linked to increased caloric intake.
- Lowered Risk of Chronic Diseases: Poor sleep has been linked to a higher risk of chronic conditions such as diabetes, heart disease, and stroke. Consistent, quality sleep can help reduce these risks.
- Restored Physical Energy and Performance: Sleep is essential for repairing and restoring the body, promoting better physical performance, and making it easier to engage in daily activities and exercise. It aids in muscle recovery and the production of growth hormones necessary for tissue repair.
- Regulated Blood Sugar: Adequate sleep helps regulate the body's relationship with insulin, which is important for managing blood sugar levels.
Examples of Key Sleep Hygiene Habits:
- Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's natural internal clock (circadian rhythm), making it easier to fall asleep and wake up refreshed.
- Create a Relaxing Bedtime Routine: Engage in calming activities before bed, such as reading a book, meditating, taking a warm bath, or listening to soothing music. Avoid stimulating activities like competitive games or exciting TV shows.
- Keep Your Sleep Environment Comfortable: Cool, quiet, and dark is ideal. Consider blackout curtains, earplugs, or a white noise machine.
- Keep your bed for sleep and intimacy only: Avoid using your bed for work, eating, or watching TV, so your mind associates it with rest.
- Limit Exposure to Screens Before Bed: Blue light emitted by electronic devices (phones, tablets, computers, TVs) can suppress melatonin production and disrupt your sleep cycle. Minimize screen time at least an hour before bedtime.
- Watch Caffeine and Alcohol Intake: Limit consumption of caffeine, especially in the afternoon and evening (at least 5 hours before bed), and alcohol (at least 3 hours before bed), as they can interfere with sleep quality.
- Avoid Heavy Meals Before Bed: Give your body time to digest large meals to avoid discomfort that can disrupt sleep. Opt for a light, healthy snack if you're hungry.
- Regular Exercise (but not too close to bedtime): Consistent physical activity can improve sleep quality and duration. However, avoid vigorous exercise close to bedtime, as it can be stimulating.
- Manage Stress and Anxiety: Practice relaxation techniques like deep breathing, meditation, or journaling to alleviate stress and promote relaxation before sleep.
- Limit Daytime Naps: If you must nap, keep it short (20-30 minutes) and avoid napping too late in the afternoon, as it can interfere with nighttime sleep.
- Go to Bed Only When Sleepy: If you're not tired, avoid lying in bed tossing and turning. Get up and do a relaxing activity until you feel sleepy. If you can't fall asleep after 20 minutes, get out of bed and do something calming until you feel drowsy again.
- Don't Clock-Watch: Constantly checking the time can increase anxiety and make it harder to fall asleep.
Incorporating good sleep hygiene habits into your daily routine can make a significant difference in the quality of your sleep and overall well-being. Prioritizing these small yet impactful changes can help you wake up feeling refreshed, energized, and ready to take on the day.
Closing Message
In both our personal and professional lives, health and well-being form the foundation for everything we do. When we feel good physically, mentally, and emotionally, we're more focused, productive, creative, and resilient.
Investing in our health isn’t just about avoiding illness — it's about thriving. Investing in our well-being through exercise, nutritious food, rest, and stress management isn’t just self-care, it’s wealth management.
Let’s remember: our greatest wealth is health. Without good health, even the simplest joys of life can become a struggle. Whether it’s through a walk in nature, a moment of mindfulness, or simply reaching out for support when needed, the small daily actions we take towards well-being can lead to long-term benefits.
The CEE Safety & Health Newsletter Editorial Team
Editorial Panel: Augustine (Mentor), Lim Swee Kuan (Editor-in-Chief), Ng How Yong, Kong Boon Seng, Tan Hiap Guan, Mohamad Nur Hafidz Bin Ahmad Fuaad, Siti Sarah Binte Jamalludin Lee & See Shen Yen, Pearlyn
Disclaimer: All views and opinions expressed in this publication are the author's personal opinions and do not represent those of CEE. No liability can be held for any damages caused to any readers of this newsletter.
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Credits:
Created with images by michelangeloop - "Downhill race on mountain terrain an athlete during a workout" • freebird7977 - "Healthy Lifestyle. Silhouette meditation yoga woman for relax vital and energy in the morning at the hot spring park. Healthy Concept" • alphaspirit - "Stressed businessman relaxing on a soft cloud" • Taras Grebinets - "Focus on a black alarm clock on nightstand next to a blurred bed with sleeping woman. Copy space for advertisement. Healthy sleep and wake up concept" • standret - "Majestic view of beautiful sunlight and child with kite. Happy girl have a walk outdoors on the field at summer" • Wolfilser - "Japanese zen garden with stones in sand" • AI images created from Gemini • Screenshot images from HPB website