Latest news with #studies
CNA
3 days ago
- Business
- CNA
‘FIRE' paints an attractive picture of achieving financial freedom early in life, but retirement shouldn't be the end goal
Over the past decade, the FIRE movement (Financial Independence, Retire Early) has been gaining widespread popularity online, inspiring and motivating more people to manage their money better in order to retire sooner. Some fantasise about how they can 'fire' their boss once they retire early. Others dream of being able to stop working entirely to spend time on family or passion projects. There's nothing wrong with FIRE as a goal, but true financial freedom can look very different from the picture this ethos paints. NO LONGER TRAPPED BY OUR NEXT PAY CHEQUE The relationship between our work and finances is a tightly entwined one – most of us need our next pay cheque in order to cover our living expenses and bills, so we keep working. As such, it can be easy to equate the idea of 'financial freedom' with that of 'freedom from work'. But in reality, financial independence and early retirement are two distinct, different things. Not everyone wants to stop working. Studies show that purpose and productivity are essential for our long-term happiness – even post-retirement. Many who reach financial independence continue working, not because they have to but because they want to. But what financial freedom really gives us is the power to make decisions about how we work without worrying too much about financial repercussions. It allows us to choose roles that align with our values, take breaks when needed, or say no to toxic work environments. When we're no longer trapped by the need to rely heavily on our next pay cheque, we gain the freedom to work for our own growth and purpose. WHAT IS YOUR VERSION OF FIRE? The original FIRE ethos called for saving aggressively (usually more than half your income) and investing wisely so you can retire early. It sounded great in theory, but for most, it often required high income and extreme frugality. Today, the FIRE movement has evolved to encompass varying definitions of financial independence. It is no longer about reaching an end goal, but more about the type of lifestyle we desire and the level our finances will need to hit in order to support our aspirations. For instance, 'Lean FIRE' refers to a minimalist lifestyle where you retire with a lower budget. There's also 'Barista FIRE', describing a point where withdrawing from your savings and investments can cover your major expenses and bills, while you supplement the shortfall with part-time or passion-based work (such as being a barista). These newer variations of FIRE may seem like dilutions or compromises – but in reality, they are just as true to the core essence of financial freedom. True financial freedom empowers us with choice rather than demanding retirement. It should mean more options, not less. This shift in mindset can be liberating. Instead of chasing a retirement date or age, we can focus on building a lifestyle where money supports flexibility, purpose, and well-being rather than escape. Perhaps you might decide to stay in your current job, but negotiate fewer work hours that would allow you to care for your children or ailing parents. You might explore part-time roles, start a small business, or pull a Jeremy Tan and pursue advocacy for change (even if it's not as an independent candidate in a general election). ARE WE LOOKING FOR ESCAPE, OR A BETTER BALANCE? Out of all the people I know who've successfully achieved financial independence, the happiest ones are those who never quit working – but it's not because they particularly love slogging. A friend downsized his role to two days a week to spend more time looking after his mother after her cancer diagnosis. Another stopped chasing yearly pay increments and started mentoring juniors instead, finding deeper fulfilment in growing the next generation than a fatter pay cheque. Clearly, the real problem isn't work itself – many people find meaning, identity, and purpose through their work. Rather, it is the lack of control over what, how, when, and why we work that has us dissatisfied. Financial freedom can still mean not working at all, but it's important for us to understand that this isn't the only version of true freedom. Maybe it'll mean a smaller pay cheque, but while it may look to others like you're settling for less, you're in fact gaining more in time, autonomy, and peace of mind. Ironically, when we do work that we're passionate about – work that energises us instead of draining us – we are much more likely to stay the course. WE DON'T HAVE TO WAIT Even so, I get why FIRE remains so popular not just in Singapore but around the world. Trying to achieve financial security is getting trickier and trickier, especially in a world where inflation only seems to keep climbing and job stability is quickly vanishing in the face of repeated layoffs and the proliferation of artificial intelligence. That's why the FIRE movement appeals to millions of people around the world, because it seems to offer a solution. A way to regain control. But the core tenet of financial independence was never about never working again – it about never needing to work out of fear or survival. So instead of running towards an arbitrary finish line, consider the path you're on instead. Is there a way to redesign the way work fits into your life now? We don't have to wait until we retire, whether it's early or not.
Yahoo
26-05-2025
- Health
- Yahoo
Shrimp gets a bad rap when it comes to cholesterol. It can still be good for you.
When it comes to shrimp, people seem to land firmly in two camps: those who adore its sweet, delicate flavor and those who steer clear, often due to concerns about cholesterol. If you're in the latter group, I have good news for you. You may be able to enjoy some shrimp after all. So, here's the deal. Yes, shrimp contains cholesterol — about 189 milligrams per 3-ounce serving. For some perspective, that's more than half of the 300-milligram daily limit that used to be recommended for dietary cholesterol. Notice I said "used to." That's because health guidelines around dietary cholesterol have evolved quite a bit in recent years. Experts now recognize that for most people, dietary cholesterol (the cholesterol you get from foods) doesn't have as big an impact on blood cholesterol levels as once thought. The real culprits behind elevated LDL, or 'bad' cholesterol, tend to be certain saturated and trans fats, which shrimp happens to be quite low in. (It's worth noting that certain studies question whether saturated fat alone significantly contributes to cardiovascular issues, and if certain types of saturated fats affect our health differently than others.) A 3-ounce serving of shrimp contains less than 0.1 gram of saturated fat. That's so small it's almost not even worth mentioning. Translation? For the majority of people, eating shrimp in moderation won't send cholesterol levels into some sort of shellfish-fueled spiral. However, if you have specific cholesterol concerns or conditions like familial hypercholesterolemia, it's always a good idea to consult with your health care provider or a dietitian before making shrimp a regular menu item. If you enjoy shrimp, you will love this news: A serving or two of shrimp per week, around 3 to 6 ounces total, fits nicely into a heart-healthy diet. That means shrimp could easily make an appearance at your weekend barbecue or a date night dinner without raising any red flags. Try to pair it with plenty of veggies, whole grains and other nutrient-dense foods to round out your meal and keep things balanced. Just reconsider drowning your shrimp in a creamy butter sauce or frying it in vats of oil. Grilled shrimp, shrimp sautéed with olive oil and garlic, or even chilled shrimp with a zesty squeeze of lemon are all fantastic, lighter ways to enjoy this delicious seafood. Shrimp may be small, but they're packed with nutrients. They're an excellent source of lean protein: A 3-ounce serving of shrimp packs about 20 grams of protein, all with fewer than 100 calories, which is a dream for anyone looking for a low-calorie, high-protein option. Shrimp also provide essential nutrients like: Omega-3 fatty acids: These heart-healthy fats are known for reducing inflammation, supporting brain health and improving cardiovascular function. While shrimp isn't as rich in omega-3s as fatty fish like salmon, it still offers a nice amount. And since most Americans are under-consuming important omega-3s found in fish and shellfish, any little bit helps. Selenium: Shrimp also shines in the selenium department, with a 3-ounce serving covering about 48% of your daily needs. Selenium acts as a powerful antioxidant, helping to fight off oxidative stress and support healthy thyroid function. Vitamin B12: If you're looking to boost your energy levels, shrimp has you covered. It's an excellent source of vitamin B12, which plays a key role in energy production, brain health and red blood cell formation. Astaxanthin: Ever wonder where shrimp gets that pinkish hue when cooked? That's due to astaxanthin, a carotenoid with antioxidant qualities. It's been linked to reducing inflammation and promoting skin health. Shrimp can be enjoyed grilled, steamed or sautéed with a range of seasoning options to suit your taste. Incorporating shrimp into a balanced diet, alongside plenty of vegetables and whole grains, ensures you're getting a variety of nutrients. For a healthier preparation, avoid heavy breading or frying, and opt for olive oil or lemon-based sauces instead. Here are some delicious ways to enjoy shrimp when you get your next hankering: This citrus shrimp and zoodles sheet pan meal makes for a balanced, simple weeknight dinner that is packed with veggies. Shrimp burrito bowls are a delicious dish to try to kick a burrito craving while also supporting your health. Blackened shrimp and veggie taco salad is a shrimp-forward dish that is jam-packed with veggies and other nutritious ingredients. On pasta night, try creamy spinach pasta with shrimp. Want a shrimp appetizer instead of a full meal? Enjoy lime shrimp with tomato salsa. When eaten as part of an overall balanced diet, shrimp can be a heart-healthy, nutrient-packed addition to your meals. Just remember to keep portions reasonable and steer clear of preparations that pile on excessive saturated fats and calories. Of course, you should always defer to the advice of your health care provider. If your doctor or dietitian told you to avoid shrimp, lean on their guidance. Lauren Manaker is a dietitian and author.
Yahoo
26-05-2025
- Health
- Yahoo
Shrimp gets a bad rap when it comes to cholesterol. It can still be good for you.
When it comes to shrimp, people seem to land firmly in two camps: those who adore its sweet, delicate flavor and those who steer clear, often due to concerns about cholesterol. If you're in the latter group, I have good news for you. You may be able to enjoy some shrimp after all. So, here's the deal. Yes, shrimp contains cholesterol — about 189 milligrams per 3-ounce serving. For some perspective, that's more than half of the 300-milligram daily limit that used to be recommended for dietary cholesterol. Notice I said "used to." That's because health guidelines around dietary cholesterol have evolved quite a bit in recent years. Experts now recognize that for most people, dietary cholesterol (the cholesterol you get from foods) doesn't have as big an impact on blood cholesterol levels as once thought. The real culprits behind elevated LDL, or 'bad' cholesterol, tend to be certain saturated and trans fats, which shrimp happens to be quite low in. (It's worth noting that certain studies question whether saturated fat alone significantly contributes to cardiovascular issues, and if certain types of saturated fats affect our health differently than others.) A 3-ounce serving of shrimp contains less than 0.1 gram of saturated fat. That's so small it's almost not even worth mentioning. Translation? For the majority of people, eating shrimp in moderation won't send cholesterol levels into some sort of shellfish-fueled spiral. However, if you have specific cholesterol concerns or conditions like familial hypercholesterolemia, it's always a good idea to consult with your health care provider or a dietitian before making shrimp a regular menu item. If you enjoy shrimp, you will love this news: A serving or two of shrimp per week, around 3 to 6 ounces total, fits nicely into a heart-healthy diet. That means shrimp could easily make an appearance at your weekend barbecue or a date night dinner without raising any red flags. Try to pair it with plenty of veggies, whole grains and other nutrient-dense foods to round out your meal and keep things balanced. Just reconsider drowning your shrimp in a creamy butter sauce or frying it in vats of oil. Grilled shrimp, shrimp sautéed with olive oil and garlic, or even chilled shrimp with a zesty squeeze of lemon are all fantastic, lighter ways to enjoy this delicious seafood. Shrimp may be small, but they're packed with nutrients. They're an excellent source of lean protein: A 3-ounce serving of shrimp packs about 20 grams of protein, all with fewer than 100 calories, which is a dream for anyone looking for a low-calorie, high-protein option. Shrimp also provide essential nutrients like: Omega-3 fatty acids: These heart-healthy fats are known for reducing inflammation, supporting brain health and improving cardiovascular function. While shrimp isn't as rich in omega-3s as fatty fish like salmon, it still offers a nice amount. And since most Americans are under-consuming important omega-3s found in fish and shellfish, any little bit helps. Selenium: Shrimp also shines in the selenium department, with a 3-ounce serving covering about 48% of your daily needs. Selenium acts as a powerful antioxidant, helping to fight off oxidative stress and support healthy thyroid function. Vitamin B12: If you're looking to boost your energy levels, shrimp has you covered. It's an excellent source of vitamin B12, which plays a key role in energy production, brain health and red blood cell formation. Astaxanthin: Ever wonder where shrimp gets that pinkish hue when cooked? That's due to astaxanthin, a carotenoid with antioxidant qualities. It's been linked to reducing inflammation and promoting skin health. Shrimp can be enjoyed grilled, steamed or sautéed with a range of seasoning options to suit your taste. Incorporating shrimp into a balanced diet, alongside plenty of vegetables and whole grains, ensures you're getting a variety of nutrients. For a healthier preparation, avoid heavy breading or frying, and opt for olive oil or lemon-based sauces instead. Here are some delicious ways to enjoy shrimp when you get your next hankering: This citrus shrimp and zoodles sheet pan meal makes for a balanced, simple weeknight dinner that is packed with veggies. Shrimp burrito bowls are a delicious dish to try to kick a burrito craving while also supporting your health. Blackened shrimp and veggie taco salad is a shrimp-forward dish that is jam-packed with veggies and other nutritious ingredients. On pasta night, try creamy spinach pasta with shrimp. Want a shrimp appetizer instead of a full meal? Enjoy lime shrimp with tomato salsa. When eaten as part of an overall balanced diet, shrimp can be a heart-healthy, nutrient-packed addition to your meals. Just remember to keep portions reasonable and steer clear of preparations that pile on excessive saturated fats and calories. Of course, you should always defer to the advice of your health care provider. If your doctor or dietitian told you to avoid shrimp, lean on their guidance. Lauren Manaker is a dietitian and author.
Wall Street Journal
25-05-2025
- Health
- Wall Street Journal
Americans Don't Eat Enough Fiber. Here's Why That Worries Nutrition Experts
Protein may be hot, but it's fiber that Americans need to eat a lot more of. The latest science suggests fiber is more consequential to our health than previously understood. Found in fruits, vegetables, beans, whole grains and other plant foods, it fills us up and aids digestion. It lowers cholesterol and helps keep blood-sugar levels stable. People who eat high-fiber diets have lower risks of obesity, Type 2 diabetes, heart disease and several types of cancer, according to studies.
Health Line
19-05-2025
- Health
- Health Line
Is Insomnia Genetic?
Insomnia is a complicated condition with numerous causes and risk factors. Research has found that genetics may increase your likelihood of developing it. It's challenging to link insomnia with genetics because it's such a common condition. Approximately 25% of the U.S. population experiences insomnia each year. Still, various studies have explored this link and found that the heritability of insomnia ranges from 22% to 59% in adults. The average figure is 39%. Heritability measures how much the differences in people's genes account for differences in various traits. The higher the heritability, the more likely the variation in the population comes down to genetics. This article examines the possible link between insomnia and genetics, along with other risk factors and causes of insomnia. Which genes are associated with insomnia? Sleep is complex, so finding specific genes with links to insomnia is tricky. Even so, some scientists have attempted to find answers. A 2019 study —one of the biggest to focus on the topic so far — showed that 57 gene regions have links to symptoms of insomnia. Interestingly, these areas weren't involved in sleep regulation but linked with a process called ubiquitin-mediated proteolysis, which destroys specific proteins. However, some genes of interest that experts identified in other research related to neuronal excitability in the body implied that overactivating areas promoting awakening might contribute to or even cause insomnia. Can environmental factors affect your genes? Having genes linked to insomnia doesn't mean you will get the condition. Environmental factors can also affect which genes your body expresses —this is known as epigenetics. For example, stress, diet, temperature, and even the social life you lead may affect the way specific genes function, and therefore, affect your sleep. What else can cause insomnia? Of course, genetics and environmental factors aren't the only causes of insomnia. You can think of specific genes as factors that might make you more likely to get insomnia. Your sex assigned at birth may also fall into this category —people assigned female at birth can be more likely to have insomnia than people assigned male at birth. But other things can trigger insomnia and maintain it. For example, the following health conditions are also linked to insomnia: restless legs syndrome anxiety cardiovascular disease Emotional and physical stress can also make it difficult to sleep. Your sleeping environment and pre-sleep habits, such as the temperature or noise levels in your bedroom, meal schedules, and caffeine or drug intake, could also be behind your insomnia. Is it possible to reduce your risk of insomnia? If you are genetically predisposed to insomnia, you may need to be more aware of good sleep hygiene. Adopting a stable routine that involves going to sleep and waking up at roughly the same time each day may help. And when it's time for bed, try to relax beforehand by dimming the lights and turning off devices. You can also avoid caffeine, alcohol, and tobacco —particularly in the latter part of the day. Finally, embarking on a healthy lifestyle that involves adequate physical exercise and stress reduction techniques may help. Even if you do all of the above and more, it still may not be possible to prevent insomnia. How is insomnia treated? Practicing good sleep hygiene is a treatment method for insomnia and a prevention technique. You can try: turning your bedroom into a calming space by optimizing the lighting and temperature and turning off electronic devices going to sleep and waking up at the same time, even on weekends or if you've had a bad night's sleep avoiding stimulants, like caffeine, before bedtime exercising during the daytime to tire both your body and mind Some people may need medication to help them sleep. But sleeping pills can become less effective the more people take them, and they have a whole host of potential side effects. Speak with a doctor or another healthcare professional before buying over-the-counter sleeping aids. A special form of therapy called cognitive behavioral therapy for insomnia (CBT-I) is also an option and has been effective in multiple studies. While there is currently a limited number of practitioners offering CBT-I, it can help you swap unhelpful thoughts and actions that affect your sleep for more helpful ones that promote a restful night. Is insomnia curable? It can take time and may involve many approaches. But insomnia is curable in some cases. In other, more complex cases, you can try to improve it by treating underlying conditions and making certain lifestyle changes. The longer it goes on, the harder it is to treat. So, if you're having trouble sleeping, it's always best to contact a doctor as soon as possible.
