CNA938 Rewind - The Wellness Hour - Glow Festival: Restorative yoga
From the corporate grind to embracing yoga as a path to healing. Cheryl Gog speaks with Gabrielle Mendoza, yoga therapist and mindfulness educator who shares how restorative practices can regulate the nervous system and support true wellbeing. also preview her upcoming sessions at Glow Festival 2025, where she'll guide participants through rest, release, and reconnection.
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CNA
a day ago
- CNA
How can I build muscle as I age? Experts share strength training and diet tips for midlife gains
You may have heard that we lose up to 8 per cent of our muscle mass per decade, starting at age 30. So what's the best way to build new muscle in midlife and beyond? Maintaining and building new muscle does become harder as you get older. Even if you work out regularly, you might struggle with, say, opening a pickle jar or lifting a suitcase more than you did when you were younger. With age, your muscles become less responsive to the things that built them up in the past – namely strength training in combination with a protein-rich diet, said Bradley Schoenfeld, a professor of exercise science at Lehman College in New York. At the same time, your sex hormones – primarily testosterone for men and oestrogen for women – decline as you get older, which also hampers your body's ability to build new muscle. And chronic inflammation may also increase with age, which can make it harder to repair and build new muscle, since your immune system has to work harder to keep you healthy. But your biology isn't entirely your destiny, Dr Schoenfeld said, and strength training can go a long way toward slowing or counteracting these changes. While some muscle loss is inevitable, the rate at which it declines is heavily influenced by lifestyle. Resistance training is like saving for retirement, he said. The earlier you start, the better off you'll be down the road. Regardless of when you begin, though, it is possible to build new muscle at any age. YOU CAN SLOW DOWN THE CLOCK Several studies do suggest that adults lose 3 to 8 per cent of their lean muscle mass per decade starting at around age 30, and even more after age 50. But this decline is as much a result of shifting exercis e habits as physiological changes, experts said. The less you work your muscles, the less work they are able to do and the faster they atrophy. It can lead to a dangerous downward cycle, said Christopher Miller, a strength and conditioning coach with Mount Sinai's Department of Rehabilitation and Human Performance. People find working out to be harder, so they do less, and then they find it even harder to work out. On the flip side, people who strength train continuously into middle and older age tend to hold onto more muscle mass. 'Their trajectory is different,' said Anne Friedlander, an exercise physiologist and assistant director of Stanford University's Lifestyle Medicine Program. But even if you've been inactive until now, strength training can stall or reverse muscle loss. Whether you're picking up weights for the first time or looking to improve on your current routine, here's how to maximise your muscle as you age. LIFT BEYOND YOUR COMFORT ZONE It doesn't really matter if you lift light or heavy weights, Dr Schoenfeld said. The important thing is that you regularly push yourself during your strength training workouts. 'The last several reps need to be very challenging,' he said – what trainers often call lifting close to failure. Consistency also becomes more essential as you age, since the older you get, the more your muscles need to be continually challenged to maintain their mass, or build new mass, Miller said. Older bodies also take longer to rebuild strength and power once they've become deconditioned, so the less consistently you stress your muscles, the steeper a decline you'll experience. Experts recommend doing at least two, 20- to 30-minute strength training sessions per week. EAT PROTEIN – AND CARBOHYDRATES Because your muscles become less responsive to protein over time, you may need to eat more of it to maintain or build muscle mass as you age, and may benefit from tweaking your diet so a higher percentage of your calories come from protein. But don't skimp on carbohydrates either, Dr Friedlander said, since you'll need them for energy to push yourself during strength training. Most of the carbs you eat should be complex carbs (think whole grains) for long-lasting fuel. Foods with simple carbs (think fruit) can help quickly boost your energy immediately before, during or after a workout. Dr Friedlander also recommended that older adults add a creatine supplement to their diet to help spur muscle growth. DON'T RUSH YOUR RECOVERY As you get older, it's important to prioritise recovery time between bouts of strenuous exercise. You can still be active on recovery days, Dr Friedlander said, but be careful not to overwork the muscle groups you most recently trained, since this could backfire: Not only could it impair muscle growth, but it could also increase your chances of injury. A brisk walk or a gentle bike ride can both be good options for an active recovery day. Along with prioritising recovery, getting enough sleep and managing your stress level can help to reduce chronic inflammation, which can improve your ability to build muscle. Finally, be patient, Miller said. It might take longer than it did in the past for you to see or feel new muscle growth, but if you consistently work your muscles hard, it will happen. Your older self will thank you.
CNA
3 days ago
- CNA
Hulk Hogan's cause of death was a heart attack, medical examiner says
Professional wrestler Hulk Hogan 's death last week was caused by a heart attack, according to a Florida medical examiner's report released Thursday (Jul 31). Hogan, 71, whose real name was Terry Bollea, previously had leukaemia and atrial fibrillation, an irregular heart rhythm, the report from the District Six Medical Examiner said. To honour the 'Hulkster', governor of Florida Ron DeSantis said, flags will be flown at half-staff at all official buildings Friday, which he declared 'Hulk Hogan Day in Florida'. 'He was a true Floridian through and through,' the Republican governor wrote in a memo Thursday. Hogan was pronounced dead at a hospital less than 90 minutes after medics arrived at his home in Clearwater to answer a call about a cardiac arrest on the morning of Jul 24, police said. The report said the cause of death was "natural". 'He had been dealing with some health issues, but I truly believed we would overcome them,' Hogan's wife Sky Daily posted on Instagram. 'This loss is sudden and impossible to process,' she added. 'To the world, he was a legend… but to me, he was my Terry.' Hogan was perhaps the biggest star in WWE's long history, known for both his larger-than-life personality and his in-ring exploits. He was the main draw for the first WrestleMania in 1985 and was a fixture for years, facing everyone from Andre The Giant and Randy Savage to The Rock and even WWE co-founder Vince McMahon. Hogan's daughter Brooke Bollea Oleksy, better known by her stage name Brooke Hogan, memorialised her father in a recent social media post. 'I am so grateful I knew the real version of him. Not just the one the world viewed through a carefully curated lens,' she wrote on Instagram.
CNA
26-07-2025
- CNA
Can botox really improve your self-esteem? Depends on how you already feel about yourself, say experts
These days, for every flaw we perceive about our bodies, there seems to be a treatment, procedure or regimen designed to "fix" each one. Social media is rife with content promising aesthetic perfection. We fixate on beauty standards led by influencers, going down the rabbit hole of tutorials and tell-alls on how to achieve sculpted jawlines or glass-like skin. Counsellor Bethany Chuah from psychological consultancy firm Mind What Matters said that studies have shown a clear link between social media materials such as these and an increase in cosmetic procedures. Filtered images create the illusion that constant self-enhancement is normal or even necessary, and this can be psychologically risky. The sea change is clear: Cosmetic procedures used to be something we kept hush-hush, but they are appearing more in public discourse and conversations. Recently, American personality Kylie Jenner made a comment on a fan's TikTok video that quickly went viral, sharing the details of her breast augmentation surgery, down to the name of the surgeon and implant size. Men are not exempt from similar pursuits. One of the newer trends to surface on online communities is "looksmaxxing", where young men seek to enhance their "sexual market value" through facial massages and cosmetic surgeries. It has spawned a peculiar vocabulary used by those who subscribe to these ideas when discussing about their features. For instance, "mewing" refers to a tongue exercise that purportedly sharpens jaw shapes, "IPDs" refers to interpupillary distance or the gap between the eyes, and "canthal tilt" is used to describe the angle of the eyes. In Singapore, the Ministry of Health said that the number of licensed providers offering aesthetic services rose by an average of about 40 a year between 2020 and 2023. More young Singaporeans are opting for "injectables" such as botox and collagen shots. Mental health experts told CNA TODAY that body dissatisfaction is normal to a certain extent. For instance, adolescents aim to look "cool" or be consistent with a certain image of themselves. Mr Benjamin Low, senior clinical psychologist at specialist clinic Psych Connect, said that women, in particular, experience "normative discontent". This means they are often encouraged to be discontented with their looks and seek to appear better. However, "better" is defined according to prevailing ideals in society. The insecurity we may feel about our faces or bodies is nothing new, but we now have the means to do something about it. We can smooth out every wrinkle, regrow every hairline. With all these new avenues for "improvement", imperfection now seems intolerable. Fake is no longer taboo; unreal is the new norm. Yet, given how easy it is to step into a clinic and book a consultation – or even an appointment for a procedure right away – how can we tell if we are doing it for the right reasons? Are we acting out of an unhealthy insecurity about our faces or bodies? Can a desire to undertake such procedures ever come from a neutral, grounded place? BODY POSITIVITY OR INSECURITY? Firstly, it is important to note that there are differences in facial and body enhancements. Invasive surgeries involve using an instrument to make skin incisions, often leaving scars. Some examples are nose reshaping, body contouring or facial surgery. On the other hand, non-invasive procedures leave the skin intact and are usually performed via syringes or lasers. These cheaper, more convenient options usually don't require general anaesthesia and require less time for the patient to recover. Facial injections such as botox and dermal fillers fall under this category. Both invasive and non-invasive procedures are getting increasingly popular. However, when is a person's desire for such an intervention borne out of a simple want for self-enhancement, and when does it reflect darker psychological causes? Counsellor and psychotherapist Ana Jeremiah, who runs private practice The Journey Within, said that it is important to hold space for both sides of the spectrum. "When it is about self-enhancement, the decision usually stems from a place of clarity and self-agency," she said. In this case, these people likely already feel generally fine with themselves but want to align their outer appearance with how they feel inside. They are not driven by fear, pressure to conform or a need to be accepted and they can reflect honestly about their intent behind seeking a procedure. Ms Jeremiah added: "They might be happy with who they are and where they are in life, and choose to undergo a procedure as a form of self-expression or even a personal reward, rather than out of shame or the hope that changing their appearance will solve deeper emotional pain." One of her clients made the decision to undergo such a procedure from a self-aware position, and it ended up supporting her self-confidence. Ms Jeremiah attributes this to her client not making the mistake of letting her decision-making be driven by insecurity. On the flip side, choices that stem from unhealthy reasons may not achieve the desired outcome. "(Those) rooted in insecurity often carry urgency, shame or the belief that changing their appearance will finally make them feel 'enough', loved or accepted," Ms Jeremiah said. Mr Low highlighted this factor for those who feel that most or all of their self-worth is based on their appearance. Such individuals may feel great discomfort in situations where their appearance may be noticed, for instance, in mirrors or among people. "Grounds for suspecting an unhealthy cause are increased if the perceived flaw is not commonly seen as a flaw in the person's culture or if the flaw is barely noticeable objectively," he added. OBSESSIVE CHECKING Mr Low also stressed that if a person keeps looking at and negatively evaluating the state of the perceived flaw, their motivation for "fixing" it is likely to be psychologically unhealthy. Such individuals may also often try to conceal the flaw, he said. For example, avoiding physical interaction with people, or wearing jackets to conceal perceived fat despite hot weather. This masking or avoidance behaviour can occur despite their desire to socialise with friends, for instance, or to dress lighter in humid climates. Another red flag indicating unhealthy mindsets or attitudes is when people go for repeated procedures. Mr Low pointed out that in such cases, the risk is that procedures borne out of unhealthy psychological causes will never be enough. To self-identify a facial feature or body part as unsatisfactory or unseemly and then addressing it with external procedures might offer temporary relief, but "dissatisfaction with the same (feature or) part may resurface", he warned. "They may also feel that the procedure did not fix it to their full satisfaction despite a technical success." Alternatively, these people might simply shift their fixation to a different feature or part. "A physical fix does not fix a psychological cause," he added. Another sign of trouble is if people seeking cosmetic enhancements believe that the procedures will magically fix unrelated areas of their life – suddenly finding love, for instance, or gaining social acceptance, Ms Chuah of Mind What Matters said. Mr Jasper Loy, clinical director of Youthline, a youth service that provides free counselling, said that such individuals might not acknowledge the risks, pain, recovery time or potential for less-than-perfect results. Strong resistance to any psychological evaluation or counselling before surgery is a potential indication that they are unwilling to address the underlying issues driving their desire for surgery and other procedures, he added. "Cosmetic procedures can become a slippery slope. Each change briefly soothes insecurity, but doesn't address the root cause (of this need)," Ms Chuah emphasised. "Long-term body confidence often requires deeper work." If someone is considering a procedure, Ms Jeremiah offered some important questions that they should ask themselves: "Am I doing this to honour and express who I already am, or to finally feel 'enough' in the eyes of others?" This question helps clarify their motivation "If no one ever noticed or complimented the change, would I still want to do this?" This question gently invites one to reflect on whether the desire is truly for themselves or if it is rooted in external validation CONFIDENCE COMES FROM WITHIN Overall, Ms Chuah said genuine body confidence cannot come from a scalpel or syringe, but rather "from within". Building self-worth takes reflection, compassion and support from people who see your value beyond your appearance, she explained. "It is not a quick fix, but the results are longer-lasting than any procedure." Mr Loy from Youthline agreed that journeying towards self-acceptance requires patience. The ideal body is a myth, he said, and chasing it can lead to dissatisfaction and insecurity. Instead, we are better off learning to love ourselves as we are, recognising our inherent worth and celebrating our unique qualities, he advised. Worried that your friend, family member or loved one is considering an aesthetic procedure for the "wrong" reasons? The key is to lead with empathy, not judgment, the counsellors said. Instead of telling them what to do or what not to do, try to focus instead on helping them make an informed, self-aware decision, Ms Chuah proposed. Mr Low said that concern can start with care but then escalate into worry, persuasion and coercion. Avoid criticising them, he advised. Such criticisms may result in the distressed person feeling that they are a "problem" or are seen by others as one. Instead, Ms Chuah suggested asking open-ended questions to understand their perspectives and help them feel safe to honestly explore their motivations. Ms Jeremiah listed some prompts aimed at creating space for reflection without shame. For example, "What is leading you to consider this?' or "What do you hope it might change for you emotionally?" "Remind them that you care about them as a whole person," she added.
