24 June was a very special day for the New Zealand High Commission here in Singapore as we were able to mark Matariki, the Māori New Year, with our very first public event at the Official Residence in two years. It was a time to reflect, return to the places that nourish each of us, celebrate the present and plan for the future.
Photo credit: New Zealand High Commission
Friend of New Zealand: Mr Felix Loh, CEO Of Gardens By The Bay
Ever thought about how an 800 kilo kūwaha (carving) ended up in the Gardens by the Bay’s Cloud Forest? Well, it began with an idea by Gardens by the Bay CEO Mr Felix Loh, an alumni of New Zealand’s Massey University! We’re incredibly fortunate to have such talented and generous alumni and friends of New Zealand here in Singapore, who are supporting our work to strengthen the “doorway” between both our countries and the rest of the world. Read all about Mr Loh’s time over inNew Zealand on the NZHC Facebook and Instagram page.
Heading to NZ?
We’re thrilled that travel is back, but there are still certain rules in place. If you’re planning a trip to New Zealand, here are some things you need to know before you board your flight.
Step 3: Complete the Traveller Declaration Anyone travelling into New Zealand by air (except transit passengers) must complete a New Zealand Traveller Declaration: https://www.travellerdeclaration.govt.nz/
Step 4: Complete the NZ Electronic Travel Authority
As women we hear a lot about HRT. But how much do we really understand? HRT stands for Hormone Replacement Therapy. Depending on the menopause symptoms, one or two female hormones (oestrogen and progesterone) can be replaced by HRT in a continuous or cyclical method and this is often explored to help ease symptoms.
Women choosing to start hormone replacement therapy for the menopause (not to be confused with manopause), often ask if they’d be better off taking ‘compounded’ HRT as opposed to regulated body-identical HRT as they may have heard that it’s ‘safer’, more in tune with what the body produces naturally, and carries a smaller risk compared to conventional or regulated hormone therapy.
It’s essential to understand that both types of hormone replacement therapy are synthesised in a laboratory and are not natural. Compounded bio-identical hormones are produced in independent specialist pharmacies as duplicates of human hormones in cream, pessary or troche form. The production process is unregulated.
Regulated Body-identical HRT contains duplicates of human hormones conventionally produced by pharmaceutical companies. Regulatory authorities are closely involved in allowing these to reach the market, hence they are the safer preferred choice for most menopause specialists.
Compounded HRT
Contains hormones – estrogen, progesterone and sometimes testosterone, pregnenolone or DHEA. The logic behind ‘compounding’ these is to create a custom-made preparation to treat a woman’s menopausal symptoms. As a result, product quality is highly variable.
Regulated body identical HRT
Contains estrogen or progesterone / progestogen as a standard preparation. Testosterone may be added for specific indications and there are some particular benefits to this type of HRT. Regulated body identical HRT is produced on a large scale, and the product is standardised.
Benefits of body identical progesterone:
Micronised progesterone has been shown not to affect the risk of breast cancer compared to certain synthetic progesterones. Dydrogesteroneis another progesteronewith similar benefits
Oral micronised progesterone during its metabolism relieves anxiety and brings on sleep – a desirable effect for most women around menopause
Compounded bio-identical hormones in a cream form may not have this powerful effect. Micronised progesterone and dydrogesterone can be safer from the cardiovascular perspective and not affect lipid levels
Certain synthetic types of progesterone may produce more side effects (fluid retention and mood changes). Hence, the body’s identical micronised form is often a great choice
Benefits of body identical estrogen:
Oral estrogen increases the risk of deep vein thrombosis, whereas transdermal estrogen, a body identical preparation, is safer and does not carry this risk. This makes it useful for a group of women with a history of venous thrombosis.
Menopause societies all over the world do not recommend compounded bio-identical HRT due to the following concerns:
The purity, potency and efficacy can be variable as individual specialist pharmacies are not regulated when compared to pharmaceutical grade HRT
There isn’t clear evidence that combining hormones by compounding them is the best practice for treating menopausal symptoms
The dosage of estrogen for menopausal symptom control could be too inaccurate and is harder to determine in compounded preparations. This can place a woman at risk of side effects. No studies prove that compounded estrogen provides adequate bone protection against osteoporosis
Progesterone is the hormone that protects the uterine lining from becoming too thick and opposes the effect of estrogen. There is a concern that progesterone in a cream form in compounded HRT may have erratic / variable absorption placing the woman at risk of uterine cancer
Including DHEA, testosterone or other hormones in custom-made compounded preparations runs a risk of side effects
Expensive hormone testing (blood or saliva) can often be a part of prescribing ‘bio-identical’ HRT as prescribers want to provide ‘precise/individualised treatment. There is no evidence that these levels are accurate and should not be used to guide treatment. Additionally, the cost of compounded HRT is often higher than regulated body identical HRT
To summarise:
Opt for regulated body identical HRT over compounded bio-identical HRT. The former is regulated and has been well studied for efficacy and safety
There is insufficient evidence for multiple and expensive bloods and saliva tests
Regulated body identical HRT has some advantages over other types of HRT, but further studies are needed
Article written by Dr Charu Narayanan – IMC Katong, 88 East Coast Road, #02-07 Katong Square. Tel: 6342 4440
Minister Wong with AHC staff at Newton Food Centre. Photo courtesy of AHC Singapore
Foreign Minister Penny Wong visits Singapore
Australia has deep connections with Singapore and our shared region. More than geography ties us together. We have genuine links: family, business, education, tourism, and so much more. The Australian Government’s priority to deepen Australia’s engagement with Southeast Asia was made clear by Minister Penny Wong during her first visit to Singapore as Australia’s Foreign Minister in July.
In a major speech to Singapore’s foreign policy community, and more than 1,000 viewers online, Minister Wong spoke about her personal connection to this region and Australia’s shared future with ASEAN and Southeast Asia. You can read Minister Wong’s speech in full at foreignminister.gov.au/minister/penny-wong/speeches.
Foreign Minister Penny Wong with Prime Minister Lee Hsien Loong. Photo courtesy of AHC Singapore
The Australia-Singapore relationship is more than official links. We trust each other, we like each other, and we visit each other often. We’re there for each other in good times and tough times. During meetings with Prime Minister Lee Hsien Loong, Deputy Prime Minister Lawrence Wong and Foreign Minister Vivian Balakrishnan, Minister Wong thanked Singapore for its assistance during Australia’s bushfire and flood emergencies and the Covid-19 vaccine swap. Our foreign ministers agreed to further explore and expand our countries’ green economy partnership and work together to build more resilient supply chains to withstand future crises. Minister Wong also met with a group of Singaporean women leaders from politics, business and civil society to hear their insights.
Australian High Commission staff enjoyed hosting Minister Wong for a typical hawker centre dinner of sambal stingray, lala with chilli crab sauce, oyster omelette, hokkien mee, popiah and stir fry kangkong.
Have you seen ‘Ever Present: First Peoples Art of Australia’?
Time is running out to catch the largest exhibition of art works by Aboriginal and Torres Strait Islander artists ever to tour Asia. Running until 25 September at the National Gallery of Singapore, ‘Ever Present’ includes historical and contemporary art works by over 150 Aboriginal and Torres Strait Islander artists from across Australia.
Australian High Commission is honoured to support this significant exhibition that celebrates Aboriginal and Torres Strait Islander art, while also grappling with Australia’s complex histories. Learn more at nationalgallery.sg/everpresent
Follow Australian High Commission on social media!
Throughout the next few months we’ll be sharing about Australia’s cultural diversity and sporting achievements. Join our community on Instagram at @australiainsg or follow the hashtag #GreatMatesAUSG.
The coming months are shaping up to be to be big ones in Singapore’s social calendar. Not only do they welcome the return of both the Singapore Formula 1, the SG Biennale and Singapore’s iconic Halloween Horror Nights event at Universal Studios, but it’s time to bring out the sparklers for the Deepavali festival. Read on for what’s on in Singapore in September and October 2022.
On the lights!
This year, Deepavali (‘Festival of lights’) falls on Monday 24 October 2022 and you can expect a riot of colourful and vibrant revelry in Little India. Head there to celebrate this important Hindu festival after sunset when the streets come alive with beautiful illuminations, cultural activities and plenty of hustle and bustle to celebrate the triumph of good over evil and light over darkness. The Deepavali bazaar will see stalls selling decorative and festive items, Deepavali gifts, and traditional sweets (‘mithai’). If you want to go all out, bag a small box of sparklers at Campbell Street, stay safe and enjoy! Discover more about specific Deepavali events in Singapore this year at indianheritage.gov.sg/en
The Great Outdoors
If you’re partial to a patio chair, love anything LavaVella, or follow the Italians for interior inspiration, get yourself to FIND – Design Fair Asia. This new event taking place in September will be showcasing the largest collection of interior brands, agencies, designers, galleries and homes content from across the globe. Visitors will have direct access to leading architects, interior designers and project developers, as well as hear talks from industry leaders. 22 – 24 Sept 2022. Marina Bay Sands, 10 Bayfront Ave, 018956. designfairasia.com
F1 funhere we come!
The 2022 Singapore Grand Prix takes place over 61 laps of the Marina Bay Street Circuit on Sunday 2 October. Keep up to speed re everything you need to know at singaporegp.sg
Halloween Horror returns!
Singapore’s iconic Halloween Horror Nights event at Universal Studios is back for its 10th edition on 30 September – 6 November with brand new spooky experiences and plenty of thrills and chills. Prepare for haunted houses, scare zones, laser tag, a dining experience and behind-the-scenes tours. Universal Studios Singapore’s daytime family-friendly Halloween event will also make its highly anticipated return from 7 September – 6 November, with a park-wide procession featuring all-new original characters and meet and greets. No, YOU’RE scared! Find out more about both events at halloweenhorrornights.com
Make a date with The Gruffalo
Whatever your age, everyone loves The Gruffalo! This October, the classic picture book by Julia Donaldson and Axel Scheffler comes alive on stage for children aged three and above and their families. Join Mouse on a daring adventure through the deep, dark wood in Tall Stories’ magical, musical adaptation. Expect songs, laughs and fun for all from this much-loved show that has toured the world. See you in the front row. 7 – 15 Oct 2022. Victoria Theatre and Concert Hall. 11 Empress Pl, #01-02, 179558. sistic.com
Photo of Co-Artistic Director June Yap from Singapore, courtesy of Singapore Art Museum
Love art? You’ll love this!
Good news for art lovers: Singapore Biennale 2022 (SB2022) kicks off on 16 October 2022 with a packed six-month programme of exhibitions and workshops. The massive event, also known as‘Natasha’ (more on that below!), features artists and collaborators from Singapore and Southeast Asia as well as around the world. Catch it at multiple venues on the island, from Tanjong Pagar Distripark to Singapore Art Museum. To find out more details, we caught up with this year’s Co-Artistic Director, June Yap.
What can readers expect from this year’s SG Biennale? There’ll be art and artists across multiple venues, from Tanjong Pagar Distripark where Singapore Art Museum is located, to Sentosa, St John’s and Lazarus islands, to the places of our everyday life, such as regional libraries and residential areas of Singapore. This year we’ve given the Biennale a name – Natasha – to distinguish our approach, as well as draw attention to the experiences guests can have.
What kind of art will be on display? A whole array of artistic and curatorial projects, including performances, thought-provoking visual displays, and opportunities to participate in public-oriented artworks that reflect on the relationship of art to ourselves, and of how we understand and experience the world around us.
What are you most excited about for this year’s SB2022? The chance to bring amazing artists with such keen insights and refreshing visual aesthetics to the public. Natasha will unfold and find form and shape in the spaces and over time. Bringing art to the Southern Islands of Singapore is also a treat, and we hope that readers will join us in a bit of island-hopping.
What are your thoughts on SG’s art scene in general? The past few years have been challenging for artists all around the world including Singapore. During the pandemic, digital platforms and remote connections have become a way of life, and this is evident in new approaches to art production and experience. The Singapore art scene is returning to its earlier vibrancy and we hope Natasha will be an opportunity for us to gather and enjoy art together as a community once more.
June’s top 3 SG Biennale must-sees:
From Left: Trevor Yeung, Wu Mali and Zarina Muhammad. Photos Courtesy of Singapore Biennale, Wu Mali by Rich Matheson
We have an artwork at Yan Kit Playfield by Hong Kong artist Trevor Yeung which focuses on our personal relationship to plants.
Taiwanese artist Wu Mali shares her research drawn from the harbour of Kaohsiung, the Cijin district and island, presented at Tanjong Pagar Distripark. Her work focuses on gastronomic flows through the lives, experiences and tastebuds of Cijin residents and migrants.
On St John’s Island is a work by Singapore artist Zarina Muhammad who has deep interest in ecological histories and cosmologies. Her work encourages us to step out of our usual frame by looking through a geomantic lens for a reorientation of our senses and consciousness.
The friend who is always right (even when she’s wrong). The child who demands their own way. The boss who thinks your work is never up to scratch. Anyone of any age can have controlling tendencies and this behaviour is often deemed as a negative trait. Phrases such as ‘control freak’, ‘bossy boots’, or ‘micromanager’ don’t exactly paint the picture of an amenable and accommodating human.
In a post pandemic world, the need for control feels more prevalent than ever, however, someone isn’t necessarily a “bad” person if they display a controlling disposition. Indeed, some people may not even realise their behaviour is an issue or if their personality has grown more controlling over time. We talk to Ms Ho Shee Wai, Director and Registered Psychologist of The Counselling Place in Singapore about control, how to tell if you’re dealing with a problematic person, or showing signs of being controlling yourself.
1. What are signs of controlling behaviour?
Some signs of controlling behaviours include:
Always needing to attribute fault / blame when something happens
Being highly critical of others / having difficulty acknowledging positive traits in others
Having a need to avoid mistakes (by self or others)
A need to know everything in detail
A tendency to catastrophise
Highly jealous
Prone to use threats, coercion, or intimidation rather than negotiation
An insistance on doing things your way
2. Controlling people are generally seen negatively. Is this justifiable?
A controlling person of any age tends to be someone who’s just trying to feel safe in their environment. This can come from having many bad experiences where they didn’t feel they coped. It can also be a learnt behaviour, for example, if you grew up with a parent who suffered from OCD. This personality type might be very rigid and controlled, and then they grew up imposing these rules to others in their lives.
3. Where does a need for control tend to come from?
We all face pain and suffering, be it personal, work, or relationship related. But we don’t just have pain; we agonise over painful memories, uncomfortable emotions, and difficult self-judgments. We worry about them, we dread them, we engage in all kinds of activities to avoid them. We want the suffering to be minimised. Many people believe that unless they can eliminate this pain and suffering, they cannot move onto the next step in living their lives. Therefore, they engage in controlling behaviour as an attempt to eliminate any pain that may come their way in the future.
4. How can you deal with a controlling friend or colleague?
Address their underlying concern/worry/fear. For example, is your friend worried that you won’t have time with them, so they’re always pushing to see you? Reserve a regular slot for them and let them know this. Reassure them they’re still an important person in your life. Is your colleague worried that any mistakes you make at work will impact them? Reassure them that you will clearly indicate your contribution (vs theirs) as you go along.
Take ownership and responsibility. E.g “If we have to re-do this proposal, I will put in overtime to do it, please let me have a go at doing this my way.”
Set boundaries. Clearly inform them what is possible or not possible from the start.
Express your feelings. Perhaps your friend or colleague doesn’t know they’re controlling. If you feel you can, tell them how their behaviour is impacting you. If they respond well and change their behaviour, that’s a sign the relationship can be salvaged. If not, create some space or choose to end the friendship entirely.
5. How can you deal with a controlling child?
Help them to express their underlying worry or fear, reassure them, and reframe it for them. E.g “Are you worried you will not be good in this new game? I’m sure you’ll learn it quickly like your favourite game because you have such good hand-eye coordination. I’m worried you’ll beat me in this new game once you get the hang of it.”
Offer choices to give them a sense of control and not get into a power struggle. E.g. “Do you prefer to eat your vegetable first before your favourite chip or do you prefer to do one bite of chip with one bite of vegetable (but not giving choice of not eating the vegetable)?”
Teach them to consider others’ feelings and needs. Eg. “I know you really enjoy playing on the slide. However, your sister hasn’t had a go yet. You would be sad too if you didn’t get a go after patiently waiting like she did.”
6. How do you know when your behaviour is becoming controlling?
a. You use anger and negativity to get what you want
b. Your family / friends / colleagues withdraw and stop / minimise communication with you
c. You are the default decision maker
d. You see compromise as a personal attack
e. Nothing anyone does makes you happy, even if they’re doing what you want
7. What can readers worried about their own controlling behaviours do?
Deal with the root of the problem/ heal past hurts. Find out what has caused the feelings of unsafety and lack of belief in self-competency. Seek help from a therapist to recover and heal from the past
Learn to develop trust. Take small steps to experiment what happens when you “let go”. Take bigger steps as you develop trust in others
Try something new. Deliberately put yourself in situations where you don’t have control, and learn that you can be okay
Build genuine intimacy. When you’re controlling, you’re interacting with people the way you want or need them to be. Real intimacy requires you to find out who the other person really is and accepting them, warts and all.
Orthodontists are dental specialists, experts in moving teeth, and are trained to see patients of all ages – children and adults. While it’s recommended that a child’s first orthodontist check-up occur no later than age seven, there is no age limit for when adults can seek orthodontic treatment. So, it’s never too late for orthodontic treatment! Read on for more advice from Smile Focus.
Are braces the only option? Tell me more about aligners.
Traditionally, metal braces were the most common way of straightening teeth. However, there are now other Orthodontic treatment options, including ceramic (or “clear” braces) and clear aligners (such as Invisalign and ClearCorrect), all of which are offered at Smilefocus.
What are clear aligners? What’s the treatment process?
Clear aligners are custom-made, removable plastic trays that apply gentle pressure to safely move teeth into a more aesthetic and functional position. Once you and your orthodontist decide on aligner treatment, the orthodontist will do a 3D intraoral scan of your teeth. From that 3D model, the orthodontist uses 3D software to create a digital setup of how to move your teeth. Once you and your orthodontist finalize a plan, the aligners are fabricated, and your orthodontist will give you instructions on their use.
What are the benefits of clear aligners?
Aligners have become a popular orthodontic treatment because they move teeth efficiently and predictably and have numerous patient benefits. First, they are clear, which means they are aesthetic, discreet, and nearly invisible. Second, they are more comfortable than traditional braces. Third, oral hygiene is easier to maintain because the aligners are removed when brushing, flossing, eating, and drinking (except for water). Fourth, there are no food restrictions. Finally, compared with traditional braces, aligner treatment saves time, requires fewer and shorter office visits, and eliminates emergency appointments – no pokey wires!
I had braces as a child, but my teeth have moved. Can I use clear aligners?
In many cases, yes! The most common reasons adults seek orthodontic care are (1) they never had the opportunity to get braces as a child, and (2) they had orthodontic treatment at a younger age, but their teeth have shifted or relapsed. Clear aligners are an excellent treatment option for both scenarios. Oral care is essential to your overall health, and orthodontic treatment helps protect your teeth by ensuring proper function and a beautiful smile.
Please schedule a consultation with a Smilefocus orthodontist to discuss the best treatment option for you!
Article written by: Dr Tasneem Rangwala DDS (USA), Cert Orthodontics (USA).
No matter where or what you study, financial aid to help alleviate education costs is always welcome. Our friends at Pacific Prime value education and believe everyone should have the right to it. That’s why they created a Scholarship Programme, which has been offering USD $1,000 bursaries since 2013. Talented students from around the world stand a chance to get help with their education costs by fulfilling the application requirements. Here’s what you need to know about Pacific Prime’s Scholarship Programme in 2022.
A closer look at the scholarship programme
Pacific Prime wholeheartedly believes that education should be accessible to all. One way that the global health insurance brokerage and employee benefits specialist stands by this belief is through their annual scholarship program, which awards one exceptional applicant with a USD $1,000 bursary towards their education. High school and undergraduate students studying globally can participate for the opportunity to win.
How to participate
Students wishing to participate in the scholarship programme must submit an article. For 2022, the topic is: the importance of good mental health in academia. Essays should be between 600 to 1,000 words in length and reflect the student’s ideas and thoughts, along with any external references as needed. Additionally, the essay must be written in either American or British English.
The winning essay will be posted on Pacific Prime’s website. Naturally, essays must be a student’s own work and any plagiarism will result in an automatic rejection.
Eligibility criteria
High school and undergraduate students of any age or nationality can apply for the scholarship program. Students are eligible as long as they’re either enrolled (full- or part-time) or accepted to a high school, university, community college, institute (including private education institutions), or trade school for the upcoming semester. Additionally, the awarded student will have to provide proof of enrollment.
The application process
Applications for Pacific Prime’s Scholarship Program 2022 are now open. Students must submit their essay on the importance of good mental health in academia to [email protected] by September 30th, 2022, without exception. The winner will be announced on 1 November 2022. For more information, including Terms and Conditions, visit Pacific Prime’s Scholarship Programme 2022 page.
In Singapore we are fortunate to have opportunities to eat at Peranakan restaurants, or at homes of Peranakan friends. Peranakans (Baba is the term for males, Nyonya for females) are originally of Chinese fathers and Malay mothers, with subsequent generations marrying within their own community or into the Chinese community. Nyonyas excel in the art of cooking, incorporating Chinese ingredients with Malay spices, resulting in a rich heritage cuisine.
TABLE SETTINGS Peranakan etiquette places emphasis on genteel behaviour, including at the table. A circular table is preferred, where everyone is seated equally. Previously, food was eaten using fingers of the right hand, but it is customary nowadays to use tableware comprising a dinner plate with a fork to the left, spoon to the right, and soup bowl at the top right. Drinks are placed to the top right of settings. Antique Nyonya-ware, usually family heirlooms, seen on tables for special occasions, is colourful and elegant, and makes a great conversation point.
SERVING FOOD The staple food is boiled rice, accompanied by meat stews, poultry, fish and vegetables, prepared in bite-size pieces. Soups are rich without being heavy. Sweet desserts are almost mandatory. Fresh lime juice and barley-water are popular, as well as coffee. Well known items include babi pong teh (stewed pork); assam prawns (prawns in spicy tamarind sauce); sayur lodeh (spicy vegetable dish); chicken macaroni soup and mee siam (fried vermicelli with spicy gravy), legendary cakes (kueh) made with rice flour and coconut milk; and gula Melaka (cold sago pudding with palm sugar syrup and coconut milk).
Peranakan Afternoon Tea Pan Pacific 2017
DINING ETIQUETTE Nyonya food is shared amongst diners, whether at home or in a restaurant. Serving dishes of food are placed in the centre of the table, for diners to help themselves. These generally remain on the table, although they may be moved closer, for transferring food to individual plates using serving spoons. Food is consumed from the spoon, with the fork aiding food onto the spoon. Soup is generally consumed throughout a meal, and not necessarily as a separate course.
A condiment called sambal blachan is always served with meals, prepared with chillies, dried shrimp paste and lime juice. Be warned, it is very spicy! This condiment is generally provided in individual bowls. Should it be in a communal bowl, a serving spoon will be used to place some sambal blachan on the dinner plate. Another popular side dish is achar (pickles), utilising the same style of etiquette.
When otak-otak (minced fish meat mixed with a spicy paste, placed in coconut leaves and grilled) is served, the leaves should be opened up fully, using fingers, before commencing eating the otak-otak from the leaves, using a fork and spoon. Upon finishing, the leaves are left on the plate or the table, depending on the setting.
It is good manners to finish eating all the rice on your dinner plate. Upon finishing a meal at a Peranakan table, the fork and spoon are placed side by side in the centre of the dinner plate, with the handles towards the diner, fork tines facing upwards and the bowl of the spoon also facing upwards.
Enjoy!
Excerpts fromChinese Etiquette-A Matter of Course by Raelene Tan, published by Landmark Books.
There are many reasons why I moved from the UK to Singapore, and one of them involves the climate. As someone who is perpetually cold, the idea of year-round clement temperatures is an appealing one. No matter that I’m often wrapped in a blanket at work, have been known to experience onset pneumonia at Golden Village Vivocity and am never more than three metres away from a cardigan, I still live a life several degrees warmer than I would back in Blighty.
So how I found myself bikini-clad with my arm elbow-deep in a giant sack of ice in a carpark in Kallang one recent Saturday is still somewhat baffling. Perhaps I was struggling from momentary heatstroke when I agreed to join the Breathwork & Icework (Wim Hof Method) session at wellness studio, Altered States? But there I was. And it wasn’t the promise of a cashmere jumper or steaming hot chocolate at the end of it, but rather the potential of increased clarity, focus, calm, positivity, energy, immunity, better sleep patterns and general wellbeing. In short, I was there to be reborn.
Chun takes participants through the breathing exercises with the help of the handpan
Inner power
Welcome to the world of Wim Hof – a Dutch extreme athlete who got his nickname ‘The Iceman’ by breaking records related to cold exposure. It’s safe to say that he’s serious about his art: running a half marathon above the Arctic Circle barefoot, climbing Mount Kilimanjaro in shorts, and standing in a container while covered with ice cubes for more than 112 minutes are just some of his party tricks.
Wim Hof
Wim’s extensive cold training has enabled him to learn to control his breathing, heart rate, and blood circulation and to endure extreme temperatures. “Over time, our relationship with the world has changed,” says Wim on his website (wimhofmethod.com). “Our lifestyles have disconnected us from the natural environment. Our age-old survival mechanisms are no longer triggered and we’ve lost touch with our inner power.”
Through decades of self-exploration and scientific studies, Wim created The Wim Hof Method, a simple behaviour combining powerful breathing, cold therapy and an unwavering commitment to stimulate our deep physiological processes to realise our full potential. After years of being viewed as completely woo-woo, his method has recently gained popularity. The idea of ice baths has become less crazy and celebrity fans are said to include Oprah Winfrey, David Beckham and Harrison Ford.
“A big portion of participants who try the method here in Singapore are expats, I believe mainly due to Wim’s huge influence on international media and personalities around the world,” explains our teacher, Wim Hof Method Level 2 Instructor, Chun Yih Tan, who first discovered the practice in 2016 after several failed GP diagnosis’ for inflammation. “A smaller portion repeat the experience when they find their personal reasons for doing so. These are usually professionals between 30-50 years old, but I have also guided 75 year olds.”
Chun – the instructor
Inhales and exhales
Today’s session did not begin with Siberian conditions. Rather, a group of sixteen of us kicked off in a comfortable and relaxing room furnished with cushions, throws, and Chun’s soothing tones. He explained the theory beyond Wim’s method and highlighted its many benefits: clinical trials have proven it to help with depression,anxiety, mood, mental focus, and pain management. “The pandemic definitely accelerated the urge in people to find something that can reduce stress and promote recovery in a short amount of time,” says Chun. “What better way to ‘biohack’ your system than with a method that’s practically free, fast, effective and easy?”
To the tranquil sounds of the handpan, Chun guides us through a breathing exercise that involves a variation of specific inhales and exhales. “The goal of Wim Hof Method breathing is to teach you to develop command over your nervous, immune, and cardiovascular systems to help you be happier, stronger, and healthier,” he says.
Once mastered, we head outside to waiting bags of ice and paddling pools to put our new skill into practice. We proceed slowly, starting first with sliding our hands and then our arms into a bag of ice. The pace picks up as we step up to our ankles and then our knees in a paddling pool of icy water at a temperature of 3 – 6 degrees Celsius, for around 10 seconds each time. I do a lot of “ooh ooh ooh, ahh ahh arrrrgh!” and promptly forget the breathing technique we’ve just learnt.
The session moves quickly. Next, we pair up and sit down in the freezing water. It’s a simultaneously oddly stressful, painful and exhilarating feeling. The beauty (and madness) of it is that for the short period (around one and a half minutes) that you’re immersed, your brain cannot focus on anything external. I stop thinking about deadlines I have to meet, why I said what I did back in 1998, and why I’m practically naked outside Lucali. Instead I turn all of my attention into, well, staying alive.
Lazy person’s spa
The maximum amount of time that anyone needs to stay in the water to reap the full benefits of ice therapy is two minutes. I manage to make it for the duration during our final immersion, although I have to lift my arms out halfway through because they physically hurt. Nevertheless, I do feel pretty proud that I’ve managed to stay the course and have not had a heart attack.
Chun assures me that he hears a lot of “heart stopping” worries, but explains he has various strategies to help people understand that we all have the power within us to get through. According to Chun, the key to mastering the Wim Hof Method is authenticity. “If you can fully accept your body’s messages of fears, worries, pain and sadness, even if it hits you with guilt, mocks your ego, or dangles death in your eyes, the practice can guide you through some incredible moments,” he continues. “After a period of repeated practice, most people perform significantly better in breath exercises and ice dips, and realise that benefits have evolved within them physically, emotionally, mentally and sometimes spiritually. It’s the ultimate lazy person’s spa!”
While I’m yet to dedicate all of my weekends to my new hypothermic hobby, I would do a Wim Hof session again. For days afterwards, I was buzzing with uplifting endorphins and felt like my body had been ‘reset’. Best of all, I didn’t even think about slipping into a pair of 40 denier tights for at least a week afterwards. Cool, or what?
Every Breath You Take One round of the Wim Hof Method breathing technique includes these steps:
Take in a strong inhalation through the nose
Let out a relaxed exhalation through the mouth
Repeat for 30 breaths
On the 30th breath, exhale to 90 percent and hold for as long as you can
When you feel your body really needs to take a breath, inhale fully and hold for 15 seconds before releasing
The basic technique involves three consecutive rounds of the above. Eventually, the breathing may feel like a wave flowing through your lungs.
Altered States, 66 Kampong Bugis, #04-00, 338987, alteredstates.sg. For more information about Chun’s work with The Wim Hof Method, log onto his website, hyperactiv.us
The information within this feature is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Always speak to your doctor or a qualified Wim Hof trainer before embarking on the Wim Hof Method. Wim Hof image courtesy of wimhofmethod.com
Matariki Event at Official Residence
Matariki Event at Official Residence
On the lights!
The Great Outdoors
Halloween Horror returns!
Make a date with The Gruffalo
The friend who is always right (even when she’s wrong). The child who demands their own way. The boss who thinks your work is never up to scratch. 
In Singapore we are fortunate to have opportunities to eat at Peranakan restaurants, or at homes of 
