Your.Health.Advisor

People often ask at the clinic: ”Can I wash my hair on my period? Can I drink iced drinks? Can I exercise?“

Save this chart so you stop guessing during your period:

✅ You can wash your hair, just dry it right away—don‘t sleep with wet hair
✅ You can exercise, light walks or yoga actually help circulation
✅ You can drink warm ginger brown sugar tea, it warms the womb and builds blood
✅ You can eat chocolate (a bit of dark chocolate helps mood and iron levels)
✅ You can go to work or school normally, no need to ”lie in bed“

❌ Don’t drink anything iced, cold constricts the uterus and worsens cramps
❌ Don‘t eat raw or cold food (salads, ice cream, sashimi)
❌ Don’t do intense workouts (sprinting, heavy PR lifts)
❌ Don‘t take cold showers or swim in cold water
❌ Don’t stay up late, you‘re already losing qi and blood—no sleep makes it worse

Your period isn’t just a few days to ”push through.“ It‘s a health report your body hands you every month.

Save this for next time an auntie lectures you—just show her this 👇 Questions? Ask the doctor in the comments.

【👈左划图片看中文caption】

#中医不是迷信 #经期保养

经期 5 可 5 不可

常有人问：”医师，经期到底能不能洗头？能不能喝冰的？能不能运动？“

姨妈姑姐说的、网上传的，一大堆版本,搞到最后连自己都不知道该信哪个。一张图,收藏起来，经期不用再瞎猜：

✅ 可以洗头，但洗完要立刻吹干，别顶着湿发睡
✅ 可以运动，轻度散步、瑜伽反而帮助气血循环
✅ 可以喝温热的红糖姜茶，暖宫又补血
✅ 可以吃巧克力（适量黑巧克力，缓解情绪、补铁）
✅ 可以正常上班上课，不需要”卧床养病“

❌ 不要喝冰的，寒气会让子宫收缩更痛
❌ 不要吃生冷食物（沙拉、冰淇淋、生鱼片）
❌ 不要做剧烈运动（跑步机狂冲、重量训练PR）
❌ 不要泡冷水澡或游冷水池
❌ 不要熬夜，气血本来就在流失，熬夜等于雪上加霜

经期不是”忍一忍就过去“的几天，是身体给你的健康报告。

收藏起来，下次姨妈姑姐再念你，直接甩给她看 👇 有问题评论区问医师。

New moms often come in for a follow-up and say: ”Doctor, my mother says I can’t wash my hair for a month or I‘ll get headaches forever—is that true?“

Confinement traditions get passed down generation to generation, but a lot of them don’t fit modern living anymore. Here‘s a chart to help you tell what still matters:

❌ ”No washing hair or bathing for a month“ — We have hot water and hair dryers now; proper hygiene actually prevents infection
❌ ”No fans, no aircon“ — Malaysia’s heat is no joke; overheating is worse than a bit of airflow
❌ ”Only soup, no plain water“ — Breastfeeding4 needs proper hydration; dehydration hurts milk supply
❌ ”Stay in bed the whole time“ — Gentle movement actually helps lochia drain and prevents blood clots
✅ What actually matters: keeping your neck, waist and belly warm, avoiding direct cold drafts
✅ What actually matters: proper sleep and emotional support, far more than a strict food list
✅ What actually matters: watching lochia, wound healing, and breast health—the real signals to track

Real confinement care was never about ”enduring.“ It‘s about actually helping your body heal.

Does this sound like your mother-in-law or auntie? Send it to her, let the TCM practitioner explain 👇

【👈左划看中文版 caption】

#中医不是迷信

诊所常有准妈妈来复诊,劈头就问：”医师，我家人说月子不能洗头洗澡，会一辈子头痛,是真的吗？“

老一辈的月子禁忌，一代传一代，很多其实已经不适用现代环境。一张图，帮你分清楚哪些要听、哪些可以放下：

❌ 一个月不能洗头洗澡 — 现代有热水、吹风机，产后适度清洁反而能预防感染
❌ 不能吹风、不能开冷气 — 大马天气闷热，中暑反而更伤身，通风保持凉爽才对
❌ 不能喝水，只能喝汤水 — 母乳需要足够水分，脱水反而影响泌乳
❌ 不能下床走动 — 适度活动有助恶露排出、预防血栓
✅ 该注意的是：保暖颈椎腰腹、避免直接吹冷风口，这才是真正的重点
✅ 该注意的是：充足睡眠和情绪支持，比”忌口清单“更影响恢复
✅ 该注意的是：恶露、伤口、乳腺这些真正该观察的身体信号

月子调理的核心从来不是”忍“，而是帮身体真正修复。

这篇月子禁忌是不是很像你姨妈姑姐说的？转发给她，让医师来解释 👇

Ever since Ean started walking, I‘ve become a lot more serious about choosing his shoes. Because he had surgery earlier, I’m also paying extra attention to his hip and lower-limb development than I normally would. And honestly, there‘s a bit of selfishness in it too: his dad can’t do an Asian squat, and I really don‘t want our son to inherit that 😂

Here’s what I look for in a walking shoe: a sole that‘s not too stiff or too soft, a forefoot that bends easily, a wide toe box so his toes can spread naturally, lightweight and breathable material, velcro or a strap to keep the heel secure, and about a thumb’s width of room at the toe. At home he walks and crawls barefoot, and at the park I let him go barefoot on natural ground too, so the soles of his feet can feel different surfaces. ⚠️ Letting little feet touch a variety of textures is really good for developing babies!

Then I noticed something that put my mind at ease: he was squatting down to play with our cat, perfectly steady and balanced, and stayed there for quite a while. Watching him, I felt so much more reassured 🥹 Every child develops at their own pace, so this is just our family‘s personal observation and shoe-shopping notes. If you have any concerns about your little one, please check with your paediatrician or a healthcare professional.

自从安安会走路，我就开始认真挑鞋子了。再加上他之前动过手术，我会比一般时候更留意他的髋关节和下肢发育，说穿了也有点私心：他爸爸是不会亚洲蹲的人，我真的很怕儿子遗传到😂

我自己选学步鞋会看这几点：鞋底软硬适中、前掌能弯折，鞋头要宽、脚趾能自然张开，整体够轻，鞋面透气，有魔术贴或扣带固定住脚跟，鞋头多留约一指宽的空间。另外他在家都是光脚走走爬爬，去公园也会让他光脚接触大自然，让脚底自己去感受地面。
⚠️脚底板能接触更多不同触感的东西对发育中的宝宝非常重要哦！⚠️

后来观察到一个让我放心的画面：他蹲着跟家里小猫玩，蹲得四平八稳，一蹲就是好一阵子，我在旁边看着真的安心不少🥹 当然每个孩子的发育节奏不同，以上只是我们家的个人观察和选鞋心得，如果你家宝宝有任何不确定的地方，建议咨询儿科医生或专业人士。

#学步鞋 #宝宝学走路 #育儿日常 #带娃日记 #新手妈妈

医师，我可以喝凉茶吗❓

老实说，很多人去茶室或药材店，看到”凉茶“两个字就全部乱点一通。

凉茶不是人人都能喝，一张图，收藏起来，下次别再瞎买：

🟢 罗汉果茶 — 润肺止咳，适合喉咙干痒、轻咳。脾胃虚寒、易腹泻者少喝
🟢 何人可凉茶 — 清热解毒，适合口气重、皮肤长痘。孕妇、经期女性、脾胃虚寒者不宜
🟢 竹蔗茅根水 — 清热生津，适合口干舌燥、小便黄赤。糖尿病患者、脾胃虚寒者不宜
🟢 菊花茶 — 清肝明目，适合熬夜眼干、用眼过度。手脚冰凉、经期女性少喝
🟢 薏米水 — 清热利湿，适合皮肤敏感、水肿。孕妇忌用
🟢 廿四味 — 清热解毒，最寒凉，适合喉咙肿痛、便秘。孕妇、体质虚寒、经期女性、老人小孩不宜

凉茶不是”退火“两个字就能一概而论，喝对了才有用，喝错 喝过量反而更伤身。

收藏起来，下次感冒喉咙痛不用再瞎买 👇 有问题评论区问老王。

People often ask : ”Ong, my throat hurts—should I drink Liang Teh / Leong Cha?“

Honestly, a lot of people walk into the kopitiam or herbal shop, see ”liang cha“ on the label, and just grab whatever.
Not everyone can drink every kind of liang cha. Save this chart so you stop guessing:

🟢 Monk Fruit Tea — Soothes the lungs, good for a dry, itchy throat or mild cough. Avoid if you have weak, cold digestion or diarrhea
🟢 Ho Yan Hor Tea — Clears heat, good for bad breath or breakouts. Not for pregnant or menstruating women, or weak/cold digestion
🟢 Sugarcane & Reed Root Water — Clears heat, generates fluids, good for a dry mouth. Not for diabetics or weak, cold digestion
🟢 Chrysanthemum Tea — Soothes the liver, good for tired eyes from late nights. Avoid if you have cold hands and feet, or during your period
🟢 Job‘s Tears Water — Clears heat and dampness, good for sensitive, puffy skin. Not safe during pregnancy
🟢 24-Herb Tea — The most cooling of all, good for sore throat and constipation. Not for pregnant women, the elderly, children, or a cold constitution

Liang cha isn’t just about ”cooling down.“ The right one helps—the wrong one or extra one for your body does more harm than good.

Save this for next time you‘ve got a sore throat 👇 Questions? Ask Ong in the comments.

#中医不是迷信 #凉茶怎么选

最近烟霾天，好多妈妈问我宝宝要不要戴口罩。根据一些卫生机构和育儿资讯，2岁以下的宝宝通常不建议戴口罩，因为他们的呼吸道比较小，也没办法自己把口罩拿下来，万一不舒服或呼吸不顺，没办法表达，所以被认为有一定风险。

我自己的体验是这样的：前阵子烟霾天，我戴口罩的时间比较长，结果嘴唇变得很干，开始脱皮，又痛又难看🥲 我一个大人都觉得闷、觉得不舒服，更别说一个什么都不会说的小宝宝了。

所以烟霾严重的日子，我们家的做法很简单：尽量待在室内，减少出门，把窗户关好，在家跟安安玩积木、看绘本、爬来爬去。真的需要出门的话，我自己才会戴口罩，也尽量缩短时间。当然每个家庭情况不同，以上是我们家的个人做法，如果你对宝宝的状况有任何疑问，建议咨询儿科医生或专业人士哦。

Haze is still here, and a lot of mums have been asking whether babies should wear masks outdoors. According to some health authorities and parenting resources, masks are generally not recommended for children under 2. Their airways are smaller, and they can’t take a mask off or tell us when something feels wrong, so it‘s considered a risk.

My own experience: after wearing a mask for long stretches during the haze, my lips became so dry they started peeling. It was sore and not pretty 🥲 If it’s that uncomfortable for a grown adult, I can‘t imagine how a little baby would feel.

So on bad haze days, our approach is simple: stay indoors as much as possible, keep the windows closed, and play at home with Ean. Blocks, picture books, and lots of running around. If I really have to go out, I’m the one who wears the mask, and I keep it as short as I can. Every family‘s situation is different, so this is just what works for us. If you have any concerns about your little one, please check with your paediatrician or a healthcare professional.

babysafety

我一直都很瘦啊,体检报告怎么会写内脏脂肪过高?

”I‘ve always been thin — how can my health check say my visceral fat is too high?“

外表瘦不代表里面没事。这种”瘦子肥“,很多人到体检才发现,而且往往比看得见的肥更危险。

Looking thin doesn’t mean everything inside is fine. This kind of ”skinny fat“ is something many people only discover during a health check — and it‘s often more dangerous than the fat you can actually see.

肌肉量太低 Low Muscle Mass

体重正常不代表肌肉够多。

A normal weight doesn‘t mean you have enough muscle.

肌肉量不足,基础代谢也会跟着变低,身体燃烧脂肪的能力变差,脂肪就容易往内脏堆积,而不是被消耗掉。

When muscle mass is low, your basal metabolic rate drops too. The body becomes less efficient at burning fat, so fat tends to accumulate around the internal organs instead of being used as energy.

久坐不动 A Sedentary Lifestyle

就算体重正常,长期久坐、缺乏运动,内脏周围照样会囤积脂肪。

Even at a normal weight, prolonged sitting and lack of movement still allow fat to build up around the organs.

这跟体重无关,跟”你有没有在动“有关。

This has nothing to do with the number on the scale — it has everything to do with whether your body is actually moving.

精致饮食与隐形糖分 Refined Diets and Hidden Sugar

奶茶、面包、加工食品,很多人吃得比自己想象中多。

Bubble tea, bread, processed foods — most people consume far more of these than they realize.

多余的糖分会转化成脂肪,而且会优先囤积在内脏周围,而不是皮下 —— 所以外表完全看不出来。

Excess sugar converts into fat, and it tends to be stored around the organs first, rather than under the skin — which is exactly why it doesn‘t show on the outside.

中医角度:脾虚生痰湿
TCM Perspective: Spleen Deficiency and Dampness

中医讲”脾主运化“,负责把吃进去的食物转化为身体能用的气血。

In TCM, the spleen governs transformation and transportation — turning what you eat into usable qi and blood.

脾虚的人,运化功能变弱,吃进去的东西代谢不掉,反而变成”痰湿“内生,慢慢堆积在脏腑周围。

When the spleen is deficient, this function weakens. What you eat can‘t be properly metabolized, and instead turns into internal dampness, gradually accumulating around the organs.

外表看不出来,但身体里已经”湿重“,这也是为什么很多瘦子会有疲倦、消化差、大便黏腻等问题。

None of this shows on the outside, but internally the body is already carrying excess dampness — which is also why many thin people experience fatigue, poor digestion, or sticky stools.

风险提醒 Risk Warning

内脏脂肪高,风险并不比肥胖低。

High visceral fat carries risks that are no lower than those of obesity.

脂肪肝、血脂异常、胰岛素阻抗,这些问题不会因为你体重正常就绕过你。

A patient told me: ”I eat so healthy, why am I still gaining weight?“

I asked: ”Have you actually read the ingredient label?“
She paused: ”No... the packaging said healthy, so I just bought it.“

❌ Soup — all the oil and purines end up in the broth, drink the soup without the meat thinking it’s ”light,“ one bowl can be loaded with oil and sodium
❌ Juice — one cup needs several fruits, sugar gets concentrated, fiber almost disappears
❌ Dried fruit — shrinks after drying, a small handful can equal the sugar of several fresh fruits
❌ Whole wheat bread — label says ”whole wheat,“ but the first ingredient is often still refined flour, whole wheat is just a small add-in
❌ Flavored yogurt — looks healthy, added sugar can rival bubble tea
❌ Breakfast cereal — colorful, looks nutritious, flip the label and sugar‘s near the top of the list

✅ Check ingredient order — whatever’s listed first is usually the largest amount
✅ Look for ”added sugar,“ not just ”no preservatives“ — plenty of ”natural“ products still add sugar
✅ Check the nutrition label — compare sugar, fat, sodium per 100g, don‘t just trust the word ”healthy“
✅ Choose minimally processed whole foods first — a whole apple beats apple juice, always

”Are you eating healthy food, or just food with ’healthy‘ printed on the box?“ 😏

What ”healthy food“ trap have you fallen for? Tell us in the comments.

病人跟我说:「医师,我很注重健康饮食，怎么还是越减越肥?」

我问她:「你有看过成分表吗?」
她愣住:「没有…看包装写”健康”就买了。」

❌ 汤,炖出来的油脂和嘌呤都在汤里,喝汤不吃肉,以为清淡,其实一碗下去油和盐都超标
❌ 果汁,一杯果汁需要好几颗水果榨出来,糖分浓缩,纤维却几乎没了
❌ 果干,晒干后体积缩小,一小把的糖分等于好几颗新鲜水果
❌ 全麦面包,包装写”全麦”,但配料表第一位可能还是精制面粉,全麦只加了一点点
❌ 风味酸奶,看起来健康,其实加糖量不比奶茶少
❌ 早餐谷粮,五颜六色看起来营养,翻开成分表,糖排在前几位

✅ 配料表看排序,排第一位的成分,分量通常最多
✅ 看”添加糖”,不是看”无添加”,很多写”天然”照样加糖
✅ 看营养成分表,对比每100克的糖、油、钠含量,不要只看”健康”两个字
✅ 优先选少加工的原型食物,苹果本身,永远比苹果汁健康

「你是在吃健康食品,还是在吃包装写健康两个字的食品?」😏

你平常踩过哪个”健康食品”的坑?留言告诉我。

#中医不是迷信 #破除中医迷思 #马来西亚中医 #科学中医

那天又走进校园讲堂，这次我是站在前面的那位。

心情有点复杂。
我中医系读到差点辍学，毕业后也差点转行。
没想到一路坚持下来，做了10年医师，现在回到中学做职业分享😂

中学时，我最常待的地方其实是漫画学会课室。
放学就往那边跑，画图、看漫画，不然就是为学校活动手绘 backdrop 和大布条。
当年怎么也想不到，我会变成医师🤣

分享完，我挺开心的。
小朋友们有认真在听，也问了有意思的问题。他们是真的在想未来，比高二的我成熟多了。
我那时候没考 SPM，过得比很多同学悠闲。

谢谢校方的邀请。
这次在准备 PPT时，重重的一击，让我重新回顾自己的职业生涯，对未来还有没有期许。
也想起了入行的初心。
原来初心还在，只是蒙了灰。

你们中学时最常待的地方是哪里？留言告诉我👇

#职业分享 #中医师

膝盖痛,年轻人也逃不掉
Knee Pain Isn‘t Just an ”Old People“ Problem

我阿嫲膝盖痛说是老化,可是我才25岁,膝盖也开始痛,到底是为什么?

”My grandma’s knee pain is because of aging — but I‘m only 25 and my knees have started hurting too. Why is that?“

膝盖痛的原因,年轻人跟老人家真的不一样 —— 但源头,常常都指向同一件事:肌肉不够力。

The causes of knee pain really are different between the young and the elderly — but the root often points to the same thing: not enough muscle strength.

老年人膝盖痛 Knee Pain in the Elderly

随着年龄增长,肌肉量会自然流失,膝关节就少了一层”肌肉护垫“来保护它。

As we age, muscle mass naturally declines, and the knee joint loses the ”muscular cushion“ that normally protects it.

没有足够的肌肉分担压力,走路、上下楼梯的重量就直接压在骨头跟骨头之间,软骨长期被磨,越磨越薄。

Without enough muscle to absorb the load, the pressure from walking or climbing stairs falls directly on the bones themselves — cartilage gets ground down over time, growing thinner and thinner.

这不是突然发生的事,是日积月累的结果。

This doesn’t happen overnight — it‘s the result of years of accumulation.

年轻人膝盖痛,通常不是”老化“,是”用错方法“。

For young people, knee pain usually isn‘t about aging — it’s about improper technique.

姿势不标准、重量加得太快、力量跟不上就用其他关节代偿,这些都会让膝盖承受它本来不该承受的压力。

Poor form, adding weight too quickly, or compensating with other joints when strength isn‘t there yet — all of this puts pressure on the knee that it was never meant to bear.

再加上筋膜长期紧绷、不放松,膝盖等于是被迫独自扛下所有的压力。

Add chronically tight, unreleased fascia into the mix, and the knee ends up carrying the burden almost entirely on its own.

共同点:劳损 The Common Thread: Overuse Strain

不管是老年人还是年轻人,劳损都是关键。

Whether young or old, overuse strain is the common thread.

过度使用,加上恢复不足,等于累积性损伤。

Overuse combined with insufficient recovery equals cumulative damage.

今天痛一点,忍一忍;明天再痛一点,又忍一忍 —— 很多人都是这样拖过来的,等到真的痛到受不了,膝盖其实已经默默磨损了一段时间。

A little pain today, so you push through it. A little more tomorrow, so you push through that too. This is how most people end up here — by the time the pain becomes unbearable, the knee has usually already been quietly wearing down for a while.

筋膜紧绷的影响 The Impact of Tight Fascia

很多人以为肌肉紧绷只是”练完正常的酸“,不当一回事。

Many people assume tight muscles after training are just normal soreness — nothing to worry about.

但筋膜长期紧绷不放松,会让膝盖周围的血液循环变差,气血在局部瘀滞不通,痛感反而会更明显,恢复也更慢。

But chronically tight, unreleased fascia restricts blood flow around the knee. Qi and blood stagnate locally, which actually makes the pain more pronounced and slows down recovery.

膝盖痛不分年龄,只分你有没有好好照顾它。

Knee pain doesn't discriminate by age — it only discriminates by how well you've taken care of it.

When schools suddenly announced a haze holiday, so many of us had to scramble to figure out where the kids would go: grandparents, taking leave, asking a friend for help. None of it is easy. If you were in that situation yesterday, this one‘s for you. A lot of parents asked the same thing: does it actually make a difference whether kids stay home or go to school during a haze day? Honestly, I think it does.
1️⃣ classrooms are crowded. When a bunch of kids are packed together, one cough or one kid feeling unwell can easily pass around
2️⃣ on haze days the windows are usually shut, so the air feels stuffier than usual if no air-cond.
3️⃣ at home we can run an air purifier, and most schools don’t have one, which makes a big difference to me.
So when we stayed home with kid. We kept the windows closed, ran the purifier, wiped the floors with a damp cloth, drank lots of warm water, and spent the day with building blocks and picture books. Simple and slow. This is just my own observation and what worked for our family, and every household is different.
Did your kids have the day off yesterday? How did you manage it? Tell me in the comments, I‘d love to swap tips with you.

教育部宣布烟霾放假，先说一句：辛苦了双职工家庭，学校突然放假，大家都得赶紧想办法安置孩子，送去外婆家、请假在家、拜托朋友帮忙，每一种都不容易。
有很多家长反应是：孩子在家还是在学校，有差吗？其实我自己觉得差蛮多的。
第一，课室里人多，孩子们挤在一起，只要有一个人咳嗽、不舒服，就很容易互相传染。
第二，烟霾天窗户又大多关着，没有冷气的课室空气会更闷。
第三，家里可以开空气净化机，大多数学校是没有的，这一点对我来说差别很大。
所以今天安安待在家，我们就关好门窗、开着净化机，用湿布擦擦地，多喝温水，在室内玩玩积木、看看书，简简单单过一天。
这只是我作为妈妈的个人观察和做法，每个家庭的情况不一样，
你们家孩子昨天在家还是照常上课呢？评论区来聊聊吧～