5 ways to stretch your budget

Stretching your budget in a city like Singapore, known for its vibrant lifestyle and relatively higher cost of living, requires strategic planning and thoughtful decision-making. Here are five practical ways to make the most of your budget in Singapore in 2024:

1. Smart Grocery Shopping:

Take advantage of discounts, promotions, and loyalty programs at supermarkets. Consider purchasing generic or house brands, which are often more affordable than their branded counterparts. Plan your meals in advance, create shopping lists, and stick to them to avoid impulse purchases. Additionally, explore local markets and hawker centers for fresh produce and budget-friendly food options.

2. Utilize Public Transportation:

Singapore has an efficient and well-connected public transportation system. Opting for public transport instead of private vehicles can save a significant amount of money on fuel, parking, and maintenance. Consider using monthly passes or travel cards for additional savings. Embracing alternative modes of transport, such as cycling or walking, for short distances can also contribute to both financial and physical well-being.

3. Embrace a Minimalist Lifestyle:

Evaluate your spending habits and prioritize essential purchases. Adopting a minimalist lifestyle can help you cut down on unnecessary expenses. Before making a purchase, ask yourself if it adds real value to your life. Sell or donate items you no longer need, and resist the urge to accumulate possessions that might clutter your living space and strain your budget.

4. Explore Free or Low-Cost Entertainment:

Singapore offers a plethora of free or affordable entertainment options. Take advantage of public spaces, parks, and cultural events that don't require an entrance fee. Many museums and attractions have discounted rates on specific days or during off-peak hours. Explore community events, outdoor festivals, and recreational activities that won't break the bank.

5. Negotiate and Compare Services:

Regularly review your utility bills, insurance premiums, and subscription services. Negotiate with service providers for better rates or explore alternatives that offer similar services at a lower cost. Stay informed about promotions and discounts offered by different providers, and consider bundling services for additional savings. Being proactive in managing your recurring expenses can result in substantial long-term savings.

Remember, financial management is an ongoing process. Regularly reassess your budget, identify areas for improvement, and be open to adjusting your lifestyle to align with your financial goals. By adopting these strategies, you can navigate the cost of living in Singapore more effectively in 2024 and beyond.

Title: Navigating the Road to Financial Freedom: Journey

In the fast-paced world of deadlines, meetings, and responsibilities, the pursuit of financial freedom can sometimes feel like an elusive dream for working adults. However, the journey towards financial independence is not only feasible but also rewarding. As a fellow working professional, I understand the challenges and triumphs that come with this pursuit. In this blog post, I share my personal journey towards financial freedom and the valuable lessons learned along the way.

The Awakening:

My financial journey began with a moment of realization – a realization that I was stuck in a cycle of living paycheck to paycheck. The constant stress of financial insecurity motivated me to take control of my financial destiny. This awakening marked the beginning of my journey to financial freedom.

Setting Clear Goals:

The first step in any journey is to know the destination. I started by setting clear and realistic financial goals. Whether it was paying off debts, building an emergency fund, or investing for the future, having well-defined objectives provided me with a roadmap to follow. This clarity helped me stay focused even during challenging times.

Budgeting as a Lifesaver:

Creating and sticking to a budget became a fundamental aspect of my journey. Tracking income and expenses allowed me to identify areas where I could cut back and save more. It wasn't about deprivation but rather making intentional choices that aligned with my financial goals. Over time, budgeting became a powerful tool in gaining control of my finances.

Embracing Financial Education:

Financial literacy played a crucial role in my journey. I invested time in learning about various investment options, understanding the power of compounding, and staying informed about market trends. This knowledge empowered me to make informed decisions about my money and to take calculated risks that aligned with my financial goals.

Building Multiple Streams of Income:

Relying solely on a 9-to-5 job wasn't enough for me. I explored and invested in creating multiple streams of income. Whether it was a side hustle, freelance work, or investments, diversifying income sources provided me with a safety net and accelerated my journey to financial freedom.

Overcoming Challenges:

The road to financial freedom is not without its challenges. Unexpected expenses, market fluctuations, and personal setbacks tested my resilience. However, staying committed to the end goal and adapting to changing circumstances helped me overcome these challenges. The key was not to be discouraged by setbacks but to view them as opportunities for growth.

Celebrating Milestones:

Every small victory is a step closer to financial freedom. Celebrating milestones, whether it was paying off a credit card or reaching a savings goal, kept me motivated and reminded me of the progress made. Recognizing and celebrating these achievements made the journey more enjoyable and sustainable.

Conclusion:

As a working adult on the journey to financial freedom, I've come to appreciate that it's not just about reaching a specific financial milestone. It's about the personal growth, discipline, and resilience developed along the way. The journey is ongoing, and the lessons learned continue to shape my financial decisions. To my fellow working professionals, remember that financial freedom is not a destination; it's a lifelong journey that begins with a single step and evolves with every intentional financial decision you make.

2024 Goals

This is the start of the 3rd week of 2024. 

A recap of 2023 goals that i have set for myself.

1. Exercise daily by jogging 1/2 hour every morning to keep my energy up throughout the day.

2. Invest in Singapore Stock Market on Dividend stocks and S&P 500 ETF

3. Blogging once a week post.

4. Read a book every week

5. Learn Indonesian language 10 mins per day.

For the goals above, except for blogging once a week post, the rest i was able to hit my goals.

I was able to cultivate habits which i was able to consistently do throughout the day. 

For the first goal, exercise daily. After i accompany my daughter to the school bus, i go for a jog daily without fail. I started with only 10 mins of exercise and slowly work my way up to 30 mins of jogging. I'm able to clock in 5000 steps and above with the healthhub app which also gives me points. The points that i accumulate, i was able to redeem NTUC vouchers. So far i have redeem about $50 worth of NTUC vouchers. For my 5th goal, i achieve by doing the 10 mins per day after my jog as i need to cool down before i go and bath. 

For the 2nd goal, after each pay day per month, i will put aside money to invest in the stock market without fail. Looking at Reits and Bank stocks will be my target this year as i wanted to increase my portfolio allocation more towards the bank and reits in Singapore. For S&P 500 it is put on auto mode where every month there will be a fixed amount deducted from my SRS account to fund my investment in S&P> 

For the 3rd goal, i was not consistent, it can be due to tiredness, lazy. This year i will cultivate the habit of researching for topics to blog on finance during Monday - Thurs only 1/2 for the research. And during Fri / Sat / Sun to do write and publish my blog. At the same time i do research on financials and i can also gauge my understanding by publishing my blog and sharing with people. 

For the 4th goal, i was able to achieve easily as i love to read and by bringing my daughters to the library on Sunday. I hope to inspire them to do reading, checking for books instead of staying at home watching Tv. 

I will continue on for these 5 goals for 2024. Main thing to cultivate habit for my blog post once per week in 2024. 

10 ways to stretch your dollar in Singapore

Cost of living has been going up in 2023 in Singapore. As a Singaporean living in Singapore. I check out and list the 10 ways to stretch in Singapore. Hope that it can help people in the day to day.

Managing your Money

First Step is to see when your money goes to. Compiling of the list of fixed expenses and variable expenses. Fixed expenses like housing, insurance, transportation, utilities, childcare cost etc. It will be fixed. Variable expenses will be on Food, leisure, travel, shopping, fitness, beauty care whereby you can cut down. Hopefully these 10 ways will give you an idea

1. Current Account Opening If you are working and getting a fixed income per month, consider to open an account with either of the 3 major banks in Singapore . UOB / DBS / OCBC. With the salary credit to the current account every month, you can potentially earn up to 7+ percent per year subjected to the criteria that the banks lay out. And the interest is credited every month as well. This will magically create few hundred dollars extra per month that will help in defray the cost of living in Singapore. For myself i used OCBC whereby my salary is credited 

2. Invest in T-bills Consider to purchase T-bills in www. mas.gov.sg from there every 2 weeks there is a sale of T-bills. How does T-bills works, You can invest in $500 or max up to $1million. The interest is credited to your account straightaway, take example right now the T-bill is at 3.87%. If you put in $1000, you will receive $38.7/2 which is $19.35 as it is a 6 months period. At the end of the 6 months period, you will receive back the principal that you have invested.

3. CDC vouchers With the $500 CDC vouches that the government has announced, $250 for Grocery and $250 to purchase. For those that do not have app in mobile, you can retrieve paper copies of the codes to use. Extract from Straits Times. 

As at Jan 3, at least four of the eight participating supermarket chains are offering return vouchers or other deals for those who use a minimum amount of CDC vouchers for each transaction.

The FairPrice Group (FPG) will give out $8 in return vouchers for every $80 worth of CDC supermarket vouchers used in a single transaction at its outlets until Jan 17. 

At U Stars stores, customers who spend $60 of their vouchers between Jan 3 and 17 will get a $7 return voucher, while those who spend $120 in vouchers will receive a $15 return voucher.

DFI Retail Group said customers who spend $100 worth of vouchers at Cold Storage, CS Fresh and Jason’s Deli from Jan 3 to 7 will get $5 cash vouchers.

Those who spend $100 worth of vouchers at Giant from Jan 3 to 7 are eligible to redeem a 2.5kg bag of rice.

4. Drink Water instead of Soda / Coffee / Tea For myself i have cut down my spending on drinks to only drink water. It is good for my health and i'm able to save money. Most restaurants also offer water. It is a habit that i have cultivated. 

5. Gym work out  For the past 1 year, i have been using the community center GYM. Each entry is $2. I also run near my park. For people who loved jogging and gym. Going to community center GYM might be a good alternative and it does save money.

6. Library Resources in books, magazines are free resources in Singapore. Can access online at www.nlb.gov.sg and you can download the libby app to borrow books as well. All the financial books, comics, stocks, property i borrow from the library. Normally people only read once or twice. Also can go to sg books don't throw in facebook group. 

7. Carousell Consider to sell the items that you do not need in Carousell app. I have been using the app to sell some things like TV, mini fridge, tricycle, bike etc. It helps that i can recover part of the cost that i have utilised when i first do the purchase.

8. Facebook Groups SGfreerecyle and SGfreerecycle 2 which members will share the items they do not need and will give to people who need it. The objective is to reduce waste and i find there are a lot of stuff that people do not mind giving out as they have no use for it. Also consider to donate to Salvation army if you have stuff that you do not need. 

9. Games at a discount or free Last year i pick up the command and conquer ultimate game option at a price of $19 SGD. Warcraft 3 at $20. It was a bargain i pick up during Hallowen period and end of the year sales. Even Diablo 4 was at a discount. Consider picking up games after  1 year as normally they will be promotion or sales which you can further stretch your dollar.

10. Skills to pick up Instead of signing up courses, why not consider searching in you-tube. Nowadays Youtube provide alot of information and course which is free. Consider what topics and courses you want to go in. Research in Youtube and do a trial out. For myself, i really love youtube.

 

LIVING TO 100 (SINGAPORE)

Recently i watched a Netflix series on Living to 100 (Secrets of the Blue Zone) whereby the last episode feature Singapore as one of the manufactured Blue Zone. I was intrigued why Singapore was being singled out as a manufactured Blue Zone. Singapore is also a young Nation where it was independent in 1965 and we just pass our 58th Birthday on 9th August 2023. In s span of 50+ years, we have grown our life expectancy to 83 years old which is higher than United States. How did the Government do it?

From the series of the Netflix series, it dives deep into countries in Europe, Japan, Costa Rica, Sardina (California) whereby there are a lot of people live past 100 years old. How do they manage to live beyond that? One of the key is physical activities that keep them utilizing their bodies, be it planting, walking, doing chores, cooking. Another key is resting, sufficient rest is needed, for the people in Costa Rica they take an afternoon nap as and when they needed. The other key is eat well, for Japan wise they eat plant based food which reduces calories intake and also provide the nutrients required for the human body. One other key would be the community get together and bond together which i believe it helps to destress in the emotional part of the body. Coupled with the 4 main keys. Human can live beyond 100 years old.

How true that Singapore people can live to 100 (Blue Zone). Are we really considered to be in the Blue Zone? From my perspective, i do feel that the life expectancy has been longer. Back when i was age 8 years old, my nanny passed away when she was 30+ and my nanny's husband pass away when he was 50+. My grandmother passed away when she was 90+ and my grandmother-in-law passed away when she was 70+. Currently my dad / mum and my father-in-law / mother-in-law are still well and healthy, they are in their late 70s+ . I believe with the current health care system in Singapore, my parents and my-in-laws will possibly live to 100 and beyond. Why do i say that, every year, they will go for health check up to see any issues on their body. By the way my mum have a lot of operations before and my father in law as well. They are still living healthy. 

As i mentioned the 4 key points for living to 100 and beyond. 

Physical activities : In Singapore as owning a car is very expensive. As of today in Sep 2023, the COE has went past $100k+ for a COE for a car under 1600cc and almost $150k for a car above 1600cc. COE stands for certificate of Eligibility to own a car. Coupled with Road tax, insurance, Car park, maintenance. A car can cost from $30k onwards which amounts to $2.5k per month. Not many people can afford it. That is one of the policy that Singapore has geared towards to for carlite. So most of the people take public transport. So the average Singaporean will be walking about 7000 steps to 15000 steps per day which translate to about 6km to 13km per day. 

Resting: This is one key that i think it is very difficult to achieve in Singapore. People in Singapore are working an average of 45 hours per day, coupled with the traveling and dinner time that could stretch till 3 hours. People in Singapore are quite sleep deprived. Most people in Singapore will sleep late during the wkends to catch up on rest and recuperate. My view is that this should be tweaked to have 4.5 days of work with Friday as a half day or 3pm to knock off so that people can unwind and recuperate over the weekend. 

Eating Well: Singapore has been introducing more complex carbohydrates in the food and educating the masses in Singapore. Simple Carbohydrates vs. Complex Carbohydrates (healthline.com) More details can be found in the link. 

Community and Get Together: Singapore has community centers all around Singapore. There are total 119 community centers in Singapore. Each community center has a basketball court (free) , badminton court ($6 per 2 hours usage), stage for performance, gym ($2 per entry), activities and classes. Every festive there will be get togethers whereby people gather and watch performance, play, have fun. I've been to these activities and i really like the crowd and get together. It creates bonding and social network. Chinese New Year Celebration ($28 per pax), Mother's day Celebration ($5 per pax), Moon Cake Festive ($2 per pax), carnival activities (free). 

Will Singapore continue to be a Blue Zone? My view is that we would need to tackle the cost of living whereby in my earlier article wrote about that the minimum cost of living in Singapore has risen drastically. The average family of 4 in Singapore need about $6.6k per month to have a decent living. I still remember when i was 8 years old, my whole family of 5 only need $10 per day to buy ingredients from the market whereby my grandmother will cook for the whole family. One month expenses of food will amount to $300+. Unlike today if we are eating outside, we would need minimum $15 per day for per pax (including drinks). That is how high the cost of living had rise in Singapore. Hopefully in the future Singapore will be able to be self-sufficient in the food and water whereby we do not need to import food and water from Overseas. Water for Singapore will reach self-sufficiency in 2060. Another 37 years from now. Hopefully by then we can reach self-sufficiceny in food as well. What can be done? Invest in more businesses that can generate food, get more free trade agreement on essentials, invest in technologices that incentives for creation of food. Create farming vertically on lands in Pulau Ubin, reclaim the lands there since it is going to be taken over by the Government. Make it a farming area. Food is critical if we want to maintain the Blue Zone. 

 

Cost of living in Singapore 2023 for family of 6

 Recently there was a study on cost of living in Singapore from NTU and Lee Kuan Yew School of Public policy that.

• $6,693 for a couple with two children aged 7­–12 and 13–18 years old.

That's quite substantial to me. As i read through the key findings of the report.

I decided to dive deeper to my family household expenses to see how much i need per month and how near of off the budget of $6,693 am i.

Monthly my budget should go up to $3.5k after rounding up to the nearest hundred. Of course the above only indicates the living expenses per month. As i stay in hdb, I also have a housing loan of $800 to service every month. With that in month, the monthly household income would need to be at least $4.2k to at least cover my household income and the housing loan. 

Let's see what does MIS calculator show. 

 By rounding up to almost $6k per month. With that in month. Household income will need to be at least $7.2k per month. A difference of $3k per month. Let's see what does it comprise of.

The main differences are MIS include social participation, clothing and personal care and healthcare and insurance. 

For health care if i will to add on the medishield plans i had for both my daughters and my wife. The out of pocket expenses will come up to $100 per month. For insurance my family have the savings plan which amount to $1k per month. For social participation, normally is about $100 per week which amounts to $400 per month. Clothing amounts to $300 per month for my 2 daughters and my wife. (For myself, i only buy once per year before Chinese New Year which normally cost me about $200, shoes about 2 pair cost around $160, roughly about $30 per month) Additional $1730 a month. If i total it up will be $5930 household income that i need to earn per month to have a minimum living standards in Singapore. The $5930 per month is almost roughly the same of what the MIS calculator have estimated. The main difference is that my household include my Mum and a maid. My total annual household expenditure amounts to $42k. Including the 3 categories of healthcare, insurance, clothing, personal care and social participation will require another $20.8k rounding up. That is for 6 people living in my household. Do check the webpage out for insights and you can try out the MIS calculator. 

What is MIS? – Minimum Income Standard (whatsenough.sg)

It also shows links and information to be below. 

• Global Living Wage Network
• Alberta Living Wage Network (Canada – Alberta)
• Living Wage for Families BC (Canada – British Columbia)
• Ontario Living Wage Network (Canada – Ontario)
• Living Wage NZ (New Zealand)
• Living Wage Foundation (the UK)
• Living Wage For US (the USA)
• Fair Wage Network (International)

YouTube Understanding of Real Estate to boost wealth

Let me share learning of new skills in the knowledge Economy in year 2023. In today 2023, it has been easier than ever with platforms like Youtube where you can learn and pick up skills. I've been following YouTube content creators and gain alot of insights + habits from their channel. Ever since the pandemic in year 2020 in Singapore, i've been so engrossed in how to reach F.I.R.E and what are the ways to achieve. 

Real ESTATE

From there i've learn about Real Estate that you can put certain a fraction of the house price down and rent the house out to a tenant and build up your equity over time. With a fixed mortage of 30 years, you get a bang out of the fixed interest rate back then as interest rates were low. As long as you can rent it out, and you are getting positive cash flow. What do i mean by positive cash flow.

Example : 

House price for 2 bedder in Singapore in year 2020 : SGD $650k

Downpayment :  SGD $130k

Interest Rate (2020) : 1.5% for 30 years for $520k

Monthly payment : $1794.63 round off to $1800

if you can rent it out at $2.5k per month. Assuming 10 months as you may need to advertise for rentee after 1 year lease. (Note : Singapore minimum is 1 year lease. Airbnb is not allowed for duration less than 1 year)

Cash flow per year : $25k - $21.6k = $3.4k (Worse case is to rent out at $2.25k whereby cash flow per year is zero) Your gain will be equity in your asset. As your tenant is building up your equity for you. 

Per year equity build up is roughly $14k. Assuming you got cash flow of $3.4k + equity of $14k. You can get $17.4k returns in 1 year. Rate of return is rounded up to 13.4%

Fast forward to 2023, depending on locations, renter has gone up to $3.4k - $7.2k. What cause the rent to go up? A couple of reasons, Covid19 infection has more or less stabilize in the world. People are longing to travel as back then in 2020 - 2022, there were shut downs in factories, people stayed at home and countries restrict people to travel. Many jobs were cut. Right now, internationally except for the Ukraine and Russia war, all the other countries have opened up and international travel and business has resume. Economy has gotten better except for inflation. 

If based on current average rent rates of $5k per month. Using 10 months out of 12 months as reference. Cash flow per year : $50k - $21.6k = $28.4k. Assuming cash flow of $28.4k + equity of $14k. You can get $42.4k returns for year of 2023. Rate of return is rounded up to 32.7%.

2020 rate of return : 13.4%

2021 rate of return : 13.4%

2022 rate of return : 13.4%

2023 rate of return : 32.7%

2024 rate of return : 32.7% (assuming all else same for 2023 pending any black swan event)

In a matter of less than 5 years, you will get $130k investment back in cash flow + equity. And the asset you own is worth $0.8m - $1.2m based on location. 

Calculating the net gain in asset in equity : 

Price of house : $1,000k - loan of house  Remaining $450k = $550k

Total Gain with cash flow - initial investiment

$550k + $67k - $130k = $487k 

Total percentage gain over less than 5 years : 377 % rounded up. 

Of course this is base on today 2023 and the opportunity taken back in year 2020. The reverse also hold through if you cannot get renter and also the equity you build up over the years may drop significantly if housing suffer a slump or a crash. All investments will carry risk. Need to understand and cover your down side. 

So how do people cover the down side, drop rent is one of the way. From $2.5k drop to $2k per month. Cash flow becomes -$1.6k which can be easily covered if you are working. Once housing recovers, you can increase your rents back. Get more people to rent, if there are 5 people to rent for the 2 room condo, you can still get the $2.5k per month. Potentially i see there is more advantage than disadvantage using Real Estate to build up wealth. Even forbes showed most of the top billionaires built up their wealth through Real Estate.

MY LIFE TILL 16 YEARS OLD IN SINGAPORE

My life till 16 years old in Singapore

My parents were married through arranged marriage whereby my dad went out with my mum 3 times and they got married. My dad was a hawker and till this day he is still a hawker selling clothes. He shared with me that back then the Government wanted to give the hawkers a place to ply their trade instead of plying the trade on the roads. His store is located at Albert Hawker center. Till today he is still selling his clothes as he wanted to keep himself busy even though he is going to reach 80. I admire my dad for his preserverence in doing the same job for the past 65+ years. How many people can say that they have been doing the same thing over and over again for 50+ years. My mum was working as a carpark attendant and retire when she was 57 years old. She was also working for Capital Mall for 40 + years before she retire. Although both my dad and my mum only have primary school education and does not understand English. Both of them work hard and togther they got a 3 room flat. 

(From 0 to 7 years old) Kindergarten (Infrant)

I was born during the 1970s and back then life in Singapore is not really as advance as in 2023. My family stayed in a 1 room rental flat back then. I have no recollection of my 0-4 years only. I only remembered that mi and my brother (difference of 1 year+) were put in a house in Toa Payoh whereby we stay with our Nanny and schooled in Kindergarten in Toa Payoh. I cannot remember where is the kindergarten now. It may have been abolished as per so many schools in Singapore due to low birth rates. I've been close to my nanny but unfortunately she passed away when i was 8 years old. I was able to see her for the last time before she passed away. She requested to see mi and my brother before she passed away. I still remember as it was yesterday when she passed away. I believe these memories will never go away as it was an important event in my life. 

(7 years to 12 years old) Primary School (Children)

I recall with fond memories where i study in Stamford Primary School. That was the place that i study and make a lot of friends. Some of them i still keep in contact till today. Total 6 years in primary school. I learn drama, singing, art classes and i was a flag raiser whereby every day i will raise the flag when i was primary 6. Not sure why i was picked as i was also a naughty boy whereby i will disturb other people in class. My academic results were average and i was able to score 232 to go to express during PSLE (Primary School Leaving Exams) I was also helping out with my dad in his shop whereby everyday i will deliver lunch to my dad. My grandmother can cook delicious food where i always recall i would like to join her to go to the market in the morning at Albert center to buy fish, chicken, vegetables. Back then in the 1980s there were alot of wet markets whereby you can see live chickens and fish. There were a lot of negotiations to and fo and i enjoy listening to my grandmother bater with the hawkers for better deals. She will examine the fish carefully and will check whether it can feed the whole family. I still remember my dad will pass her $10 every day to buy the food for the whole family where she will cook the food for lunch and dinner. My mum after work will take over my dad at the store and my dad will come home and have dinner with mi and my brother. We were living in a 3 room flat when i was 7 years old. My dad shared that initially HDB offered him China Town but he decline as his shop was at Bugis and with a 3 room flat in Queen Street is more convienent. In the end, my dad was able to get the 3 room flat in Queen Street. During my childhood, my dad bought me a bicycle and a roller skate which i taught my self how to skate and ride and took me to library and make a library card. Back then i can only borrow 4 books unlike now we can borrow up to 24 books for 3 weeks. I will always visit the national library every Sun. I love the library and the books. Mainly there is air condition and there were a lot of interesting books in the children section, like Hardy boys, Nancy drew, Ronald Dahl. The stories were captivating and i can keep on reading. Besides it is free. The library become a source of resource for me back then. 

(13 years to 16 years old) Secondary School (Teenager) 

I selected Kim Seng Technical School as my choice not knowing how far it was to my house. Back then i thought the postal code is near 183xxx for Bugis, i thought it is nearby. Lucky it was not too far but every morning need to take the bus 32 and it took about 35 minutes to school. I tried to wake up early and go to school but sometimes when you miss the bus and you will need to wait for the next bus. That is where i will be late for school. When i was in secondary 3, the school will give way for other construction and we were combined with Delta Secondary when i was in secondary 4. I will always remember Ms Rosie Lim, my form teacher for Secondary 1 and 2. She taught my class English and she did not give up on us and was always patient with us. Till today i'm always grateful for her. I was made a treasurer and will collect the money for the class. The secondary school life goes by more faster than i thought it will be. There was also a boy name Xiang Zhong and a girl name Suyanti. They are both from Indonesia and they studied in Singapore. Hope that they are all doing well as i lose contact with them. Nowadays the gathering i had with my secondary school friends are a handful. Most of them have their own families and they are busy with day to day. Hopefully i can reconnect back with my friends so we can catch up on old times sake. 

MY JOURNEY TO CONTROL HYPERTENSION IN MY 40s

 

My Journey to control Hypertension

My name is James. I was first diagnosed with hypertension on the 10-Aug-2022. It was through a rountine health check on the 5-Aug-2022. I was doing the 2 yearly check at Raffless hospital whereby the check up cost $300 but as a ST Engineering executive, i only need to pay $36 for the whole body checkup which include blood test, urine, stool, x-ray, ultrasound. I was a bit shock that my blood pressure was at 150/100 as i thought i have the blood pressure in control since i was excercising in year 2022 whereby i want to keep fit due to Covid19.

Upon the doctor’s advice for the blood pressure, i monitor for the subsequent days from 6-Aug-2022 till 10-Aug-2022, the blood pressure readings varies from 139/105 till 170/120 and also i was not having good night sleep whereby i need to take a leak a few times during the middle of the night. From there i did some research and my high blood pressure could be due to sleep apnea problem that i have. With this in mind, i look for my company doctor on the 10-Aug-2022 morning to have the diagnoses. The blood pressure that he measure for me is at 170/100 where he insisted that i take medication to bring the hypertension down first as he writes a letter of recommendation for myself to go Ng Teng Fong’s hospital for the ENT specialist check. I was prescribe 30 tablets of

amlodipine of which to consume 1 tablet per day. After the first day i consume the tablet, my blood pressure drop to 154/110. On the 11-Aug, my blood pressure drop to 142/105. On the 12-Aug, my blood pressure drop to 133/95. On the 13-Aug, my blood pressure drop to 125/85 almost to normal.

Doctor also tell me to take complex carbohydrates then process carbohydrates. This combine with excercise will control the hypertension. Doctor also share that eat fruits then juices as the raw form of fruits have a lot of fibre which is important. Banana is good for reducing blood pressure. Less salt / sodium so that the body does not retain more water and does not feel so thirsty. Examples of complex carbohydrates.

List of complex carbohydrates

Fruits include Apples, Bananas, Strawberries, Pears,

Legumes and Seeds include Chickpeas, Green Beans, Soy Beans

Vegetables include Brocoli, Carrots, Cucumbers, Onions, Potatoes, Spinach, Tomatoes,

Whole Grains include Brown Rice, Barley, Oats, Wheat

Complex Carb food to avoid as it has less fibre include bake foods, cakes, cookies, crackers, hamburger buns, pancakes, pizza, rice cake, sandwich bread, waffles, white rice, pasta

In between 10-Aug till 13-Aug, i read up on information with regards to Sleep Apnea. With regards to Sleep Apnea, it affects everyone who snore for extended period of time. For myself, i have been having snoring problem ever since i get to know it in the army but i can always wake up fully charge in the morning as i have 7-8 hours sleep but i do feel tired in the afternoon, it could be i did not have a good sleep as i have sleep Apnea.

Tongue Excercise

With the research i did, i was able to identify the excercise that i can on my tongue to train as a muscle. Stretching the tongue to touch the chin by opening up the mouth for 5 times and holding for 5 secs. Stretching the tongue to touch the nose by for 5 times and holding for 5 secs. Tilting back the head and stick out the tongue for 5 times and holding for 5 secs. Closing the mouth, rolling the tongue back and stetch to the front teet for 5 times and 5 secs. Closing the mouth, stretching the tongue to the left side of the chin and using a hand to push against it, like wise do it for the right side of the chin and using a hand to push against it. Do it for 5 times and hold for 5 secs. Lastly stretch the tongue by closing the mouth and pushing it against the lower teeth for 5 times and hold for 5 secs.

Breathing Excercise

Breathing in deeply and exhale and do it for 20 times. Massage the nose and face around the nose for 10 times. Doing a snort for 5 times. Base on medical experts, doing it everyday will yield results. So far from 10-Aug till 13-Aug, the frequency that i wake up indeed become lesser.

Sleeping Positions

Sleep on the side and also popped the pillow to where your neck and body can be fully supported. I will be trying that on the 13-Aug and hope that this will enable me to have deep sleep and better rest.

Day 5 : 14-Aug-2022

I have a good night sleep from 10pm to 2am and from 2am to 6:30pm. Total i got 8.5 hours sleep. I felt refreshed with 2 pillows rather than 1 pillow. I measure my blood pressure in the morning before i excercise. The blood pressure reading is measure at 137/92. After the excercise i measure my blood pressure, it is reading at 117/85. I will continue to sleep with 2 pillows. It is evening time at 6:11pm, i measure my blood pressure after excercise, it is reading at 117/86. Hope that i will have another good night sleep with 2 pillows

Day 10 : 19-Aug-2022

Visited Raffles Medical Hospital to get my health screener report. Everything looks good, i got no diabetics and no high cholestrol. Except for my blood pressure which i told the doctor i will be going to a specialist to check whether i have sleep apnea issues. I also showed her the high blood readings that i have dilliegently taking down. The blood pressure has been trending down since i took medication and my reading was at 110/78 when i took it on the 20-Aug. The doctor advice mi since the dosage of the high blood medicine i took was small, high probability that i will be off the medication but this has to been confirmed by the doctor. I thank her and it is great news to me. I will continue to excercise morning and relax in the evening except for sat and sun whereby to excercise in the morning and evening time.

Day 13 22-Aug-22

I went to pioneer polyclinic to visit the doctor and i was consulted by the care coordinator who told me to bring my blood pressure monitor next visit. Base on the readings i have taken for 13 days, although the blood pressure has went down and seems under control. The doctor will have the final say. After that i was consulted by the doctor who tell me that he cannot reduce the dosage yet. Although the blood pressure seems to be under control, the underlying issues is the sleep apnea which has to be resolve first. He asked about my appointment in NUH which i reply it is this Wednesday. I got another 4 months of medication to have my next appointment, for now is maintain 1 tablet per day. Doctor did share that if the next appointment shows significant drop, the doctor may consider to remove medication. I will look forward to that. For the time being i will continue to excercise morning for Mon and Friday and excercise morning / night for Sat/Sun. At the same time control my diet and do not drink any coffee till my next appointment in Dec. I have confidence that my blood pressure will be in control lessor than 130 / 80. I learned somthing new also as the medication that I’ve been prescribe, i cannot take any grapefruit or grapefruit juice as it will have side effects.

Day 19 28-Aug-22

I have changing my workout to a less intense workout to a 12 minutes per day workout for 7 days. I can see my blood pressure further dropping to 104/74 for the 2 days that i have doing the work out. Seems like my blood pressure is definitely under control. The key reason is also that after i see the specialist in NUH, the doctor diagnose that i could have some nose block issue whereby i am being prescribe steorid spray to open my nose. I was having a good solid 6+ hours sleep per day and i believe it helps to lower the blood pressure.

Day 89 7-Nov-22

I have changed my morning routine to excercise in the morning from every Tues / Thurs / Sat / Sun with a 2.4km jog coupled with a hands excercise for 3 sets. My blood pressure has further drop to 97 / 69 which i deem a further accomplishment. I have also shed some weight from 60kg to 58.5 kg. My target is to hit 55 – 56kg as my baseline.

Day 120 8-Dec-22

I have sucessfully reduced my medication to 1/2 a pill daily. The next review is 3 months time. I am still not out of the woods yet. I still need to continue to monitor my blood pressure and continue my excercise and diet. I’ve been excercising daily by jogging 2.5km every morning after i send my daughter to the school bus. As i excercise daily, i can find that my energy levels are much better and i don’t feel so lethargic.

Day 144 3-Jan-23

I have not been sleeping well when i was waking up 3-4 times in the middle of the night to go toilet at my in laws house. I was alarmed, i thought i am on the road of recovery. I thought that it could be that i am not used to sleeping at my in laws house in indonesia. So i decided when i come back to Singapore, i will monitor whether i have any sleep apnea issues. For the next 1 month, although my blood pressure remains under control, it did not reach less than 120 / 80 and i was having bad sleep for a lot of days. On 31^st Jan 2023, i decided i need to engage the cpap machine to assist on my sleep. After i used it on the 31-Jan-2023 night, the next day i feel refreshed and energetic not really dragging myself to excercise, my head seems to think clearly and i have more energy than before. For the next 1 month+ till my doctor consult i used the cpap machine and believe me, it makes a difference, coupled with the excercise i do daily and the tongue excercise i did, my body has sufficient rest and my blood pressure has slowly reduced significantly from 120+/90+ to less than 120/80+.

Day 205 10-Mar-23

My doctor consultation day. Although my blood pressure hovers around 120/80+, the doctor is uncomfortable to remove the 1/2 a pill and wants me to continue to take 1/2 a pill day till another 3 months to monitor. The target from the doctor is to reduce it to less than 120/80 in order to remove it totally. Although i did not manage to remove, i am hearten as my blood pressure has indeed drop to lesss thatn 120 / 82-83. I’m very sure by continuing my daily regime of excercise and diet, i will be less than 120 / 80. I’m also picking up back basketball which used to be daily excercise when i was 13-19 years old, it was only during army then i did not really play again. It is always shiok to play basketball and pit my shooting skills, i need to work on my shooting skills. Increase my excercise doing cross fit as well.

11-Mar-23 to 5-Jun-23

I start to excercise daily jogging for 2.5km in the morning and doing 1.5km in the evening. I also start to sleep early at around 9+pm. I start to feel more energetic in the morning and also less tired during the day. I have been consistently build up the habit of jogging and for now i cannot imagine myself not jogging every day. On the 5^th-Jun-23, showing the doctor on my blood pressure which has consistently maintain below 120 / 80. I was off the 1/2 pill. The next check up will be 1/2 year in later Nov to check on my blood for my whole body. I guess i have to keep on maintain my excercise regime. With the regime i started, there is no going back to the lifestyle i lead.