This typically involves eating a balanced and nutritious diet, which Dr Ong reminds: “Plenty of fruits and vegetables, lean protein, whole grains, and low-fat milk.”

Try to keep physically active too – the easy way to ensure this is to sneak exercise into your daily routine. He cites some examples: “Get off the bus a couple of stops before and walk to your destination. And instead of the lift, take the stairs.”

Office workers who spend long hours in front of the screen can prevent pain and aches with simple stretches – that you can do by the desk. Dr Ong says, “Spend just 5 to 10 minutes doing static exercises like leg raises and squats.”

Strengthening immunity also requires good sleep hygiene. It isn’t just about how many hours you sleep; it’s also about how well you sleep. Good sleep ensures you feel rested after waking up and remain alert throughout the day.

To achieve good sleep, Dr Ong says the key is to establish a stable sleep schedule, and avoid alcohol, cigarettes and caffeine before bedtime. Keep your bedroom comfortable for slumber; invest in comfortable bedding, and minimise distractions from smart phones, laptops or the TV.

#ICYMI the gastrointestinal system is home to thousands of species of microorganisms, including bacteria, fungi, viruses and other microbes – collectively known as the gut microbiome.

The gut is also where 70% of the immune system is located. “Thus, the food you eat affects the diversity and composition of the gut microbiome, which in turn affects immune cells,” says Dr Ong.

Signs of a weak gut often include frequent abdominal discomfort, bloating, constipation, diarrhoea and heartburn. You may also struggle with food intolerances, chronic fatigue, or unintentional weight gain or weight loss. All this can leave the body prone to ailments such as irritable bowel syndrome.

The key to gut health is to strike the balance between good and bad bacteria. Eating foods that contain probiotics can help to increase good bacteria. Examples include yoghurt, kimchi, sauerkraut and kombucha.

Eating a balanced diet reduces the need for supplements. The latter should never be used to replace real food as excessive doses can cause side effects, says Dr Ong. Supplements are necessary only for people with specific needs, such as pregnant women (folic acid) and osteoporosis patients (calcium).

Two words: influenza vaccine. It is suitable most people, ranging from the ages of 6 months to 65 years and above, including even pregnant women and others on cancer radiation therapy. It takes at least 2 weeks after your shot for immunity to build.

Flu is a very contagious respiratory disease and can lead to serious complications such as pneumonia. You can catch the virus from breathing in the droplets of an infected person standing within 6 feet when he or she coughs, sneezes or talks.

So besides getting yourself vaccinated, keep up with proper hygiene habits. Wash your hands regularly with soap and water, or use an alcohol-based hand sanitiser. Don’t touch your eyes, nose or mouth without doing so.

Serious health conditions with a high mortality rate, like lung cancer, may be completely asymptomatic until the advanced stages. By the time symptoms start to show, it may be too late to receive curative treatment.

“Heart attack and stroke are acute cardiovascular diseases that may be life-threatening without timely intervention,” adds Dr Ong. “They may be completely silent in their earlier stages but can potentially be picked up through health screenings.”

According to recommendations by the Ministry of Health, regular health screenings should be done for people 18 years and older. For instance, basic tests such as BMI and waist circumference can be done every year, as these help to detect obesity. Every 2 years, schedule tests for blood pressure (may indicate hypertension), cholesterol (kidney disease) and blood glucose (diabetes).

Dr Ong says, “The frequency or interval of screening depends on the specific test but generally, tests should be monitored more prudently as we get older; abnormal results may start to appear, eventually leading to chronic issues like diabetes and high cholesterol.”

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