In the city-state of Singapore, we’re surrounded by an overabundance of choices; from food, to entertainment, and to shopping. With many of those easily accessible through an app on a smartphone, it’s never been easier to indulge (and even overindulge) ourselves. 

In this article, we’ll be going through the different ways how overindulging (either with food, cigarettes, or staying up late) can hurt you in the long run, and how you can combat them with an active lifestyle and the right treatment plan. Read on to learn more about the treatment plans available to help you overcome these indulgences and how you can get a discount off your consultation with Noah by unlocking achievements in #TOGOSG56

1. Eating To Your Heart’s Desire Isn’t Actually Good For Your Heart or Health

(Photo by Marco Verch on Flickr)

Thanks to apps like GrabFood, FoodPanda, and Deliveroo, it’s never been easier to get your favorite hawker dish or guilty pleasure fast food delivered right to your door with a push of a button. Ordering in using these apps has seen record-breaking highs due to the Covid-19 pandemic. Together with the movement restrictions imposed, these could be the reasons why you’ve been noticing that your clothes feel a bit tighter than usual lately.  

If you’re healthy, the occasional cheat meal or a night of overeating for special events won’t hurt you. However, regularly overeating could change not just your body composition but your health as well. Overeating can lead to obesity which poses many health issues for men. 

Obesity can lower levels of testosterone, a major male hormone. With lower levels of testosterone, you might experience physical changes in your body such as decreased muscle mass and strength, decreased hair growth, and increased fatigue. Men with obesity are also more likely to experience erectile dysfunction, lowered sex drive, and suffer from infertility. 

(Photo by Dan Gold on Wikimedia Commons)

Painfully aware of how much unhealthy food delivery you’ve been getting lately? Don’t worry, you can combat the effects of overeating right now! You should first focus on eating a well-balanced diet, ensuring that you incorporate more vegetables, lean protein, fruits, and whole grains into what you eat on a daily basis. You should limit your intake of processed foods and foods that are high in saturated fat. A good rule of thumb is to make sure half your plate is taken up by vegetables, with the remaining quarters being filled with whole grains and lean protein.

Another way to reverse the effects of overeating is to keep an active lifestyle. High-intensity exercises like cycling or running can not only burn calories but also help strengthen your cardiovascular health. You should aim to get about 75 minutes of high-intensity exercise a week, or 150 minutes of moderate exercise a week.

It is possible that you might hit a wall when it comes to weight loss. That no matter how many changes you make to your diet or exercise you do in a week, the number on the weighing scale doesn’t change. If that is the case, it might be worth speaking to a doctor about the various weight loss treatments available. If you meet the criteria, you might be prescribed Panbesy, an oral medication used to aid weight loss by reducing your appetite. When used in tandem with diet changes and regular exercise, Panbesy has been shown to be successful in helping people lose weight.

2. When It Comes To Cigarettes, Quitting Isn’t A Bad Thing

(Photo by Cheryl Holt)

It shouldn’t come as a surprise that smoking cigarettes are terrible for you (and potentially for the ones around you, inhaling it as second-hand smoke). In a study by the Singapore Cancer Society, lung cancer was the 3rd most common form of cancer from 2014 to 2018. They also found that about 14% of the cancer cases in that period were men who suffered from lung cancer. 

Not only does smoking increase your risk of lung diseases like lung cancer and chronic bronchitis, but smoking can also cause sexual function issues for men.  As smoking can damage your blood vessels, this can increase your risk of experiencing erectile dysfunction. 

If you’re thinking of having kids, smoking can affect your ability to conceive as it can damage the sperm and decrease its quality (both in terms of sperm count and sperm motility).

(Photo by 7castle on Wikimedia commons)

The best way to arm yourself against the plethora of health issues that cigarettes bring is to quit smoking altogether. Begin your journey of kicking the bad habit by first deciding on a date to stop and letting your friends and family know about the date so they can support you. To combat nicotine craving and withdrawals, consider getting active either by going for a walk or a cycle in the park. Studies have shown that even short bursts of physical activity can help reduce your urge to smoke and improve your mood. Exercise can also help you to limit the amount of weight you might put on after quitting smoking. 

Still, struggling to quit or find yourself reaching for another stick because the withdrawal symptoms are too much to bear?  Consider speaking to a doctor about your desire to quit smoking and what treatment options are available to help you. They might be able to prescribe you Champix, an oral medication used for smoking cessation treatment. Champix contains a nicotinic receptor partial agonist that helps you stop smoking, reduces your enjoyment of cigarettes, and relieves the withdrawal symptoms and symptoms you experience while you quit. Studies have shown that Champix can increase your chances of successfully quitting smoking.

Still, suffering from erectile dysfunction and embarrassed to get treatment from a physical clinic?  With Noah, a zero judgment digital health clinic for men in Singapore, you can get see a licensed doctor and get the ED treatment you need right from home. Your meds will also be discreetly delivered to you within 4 hours, at no additional cost.

3. Revenge Bedtime Procrastination Can Take Its Revenge on Your Mental Health

(Photo by Japanexperterna on Flickr)

The phenomenon is known as “revenge bedtime procrastination” has picked up steam during the COVID-19 pandemic as more and more people find themselves working longer, more stressful hours due to WFH arrangements. As most of the day has been taken up by work, chores, and taking care of children, it leaves very little for personal time or entertainment. As a result, people are staying up much later to do the things they didn’t have time to do (like watching TV, playing games, or using your phone) despite knowing that they shouldn’t

Staying up for an extra hour to catch up on your favorite TV show won’t have a long-term impact on your overall health. However, if revenge bedtime procrastination becomes a regular occurrence, you might feel the effects of sleep deprivation affecting your ability to function during the day. Sleep is very important for your physical and mental wellbeing. As a result, depriving yourself of sleep can make it more difficult for you to concentrate, increase anxiety and depression, and potentially weaken your immunity.

(Photo by piqsels.com)

Guilty of telling yourself “just one more episode” during the wee hours of the night, even though you know you’ll feel terrible the next day? You can beat the urge by limiting the amount of screen time you have before going to bed and setting a firm time you hit the hay. To counteract the need to regain time for yourself at night, you should schedule a designated time to rest and relax into your calendar. Doing this will help you to carve out time for yourself to enjoy and for self-care. You could use this time to catch up on some TV or take a casual bike ride through the nearby park.

If you find yourself constantly overwhelmed during the day, it might be worth speaking to a mental health professional. They can help you to identify the source of your stress and teach you tools to help manage it, while also teaching you relaxation techniques. 

Not sure how to find a therapist in Singapore and worried about the awkwardness going to a clinic might bring? With Noah, a zero judgment digital clinic for men in Singapore, you can see a licensed psychologist for individual therapy sessions from the comfort of home. 

Getting started with Noah is simple – visit our site, answer an online assessment and see a licensed psychologist, all without having to leave your home. As therapy sessions are conducted online, you’ll also be able to schedule sessions at your convenience and reach out when you need them. 

Here are some ways you can get a discount code for your first product and treatment plan on Noah by unlocking the achievements on #TOGOSG56

About Noah

Noah is Singapore’s largest telehealth platform for all things men’s health. An inclusive, zero judgment space where men can seek treatment for highly stigmatized yet prevalent conditions in sexual health, aesthetic, mental health, and overall well-being.

Noah’s mission is to make healthcare more accessible to thousands of men registered on the platform, connecting them to licensed doctors, prescription medication with proven efficacy, and follow-up care to check in on their progress or fine-tune their treatment plan. Noah brings a discreet, affordable, and convenient way to get treatment.

To find out more, visit: https://www.ofnoah.com/

References 

1. Exercise Away the Urge to Smoke
https://www.everydayhealth.com/smoking-cessation/living/exercise-can-help-you-quit-smoking.aspx

2. Effectiveness of varenicline as an aid to smoking cessation: results of an inter-European observational study
https://pubmed.ncbi.nlm.nih.gov/21294601/

3. Effects of a meal replacement system alone or in combination with phentermine on weight loss and food cravings
https://onlinelibrary.wiley.com/doi/full/10.1002/oby.21649

4. Lung Cancer: What is Lung Cancer?
https://www.singaporecancersociety.org.sg/learn-about-cancer/types-of-cancer/lung-cancer.html