Klinik Pakar Perubatan Heng

29/10/2026

28/10/2026

Dia tolak laporan itu ke arah saya, nampak bangga.

“Doktor, LDL saya normal, tak ada masalah kan?”
“Tengok! Kolesterol total pun normal.”

Saya pandang sekilas.
“Ya, memang bagus.”

Dia tersenyum.
“Saya dah cakap dengan isteri saya, makan sikit-sikit tak apa!”

Saya tanya, “Setengah tahun ni, berat naik berapa?”

“Err... enam kilo. Lilit pinggang pun makin besar sikit.”

“Bersenam?”

“Dah berhenti setengah tahun. Minuman manis tu sehari secawan lah.”

Saya tengok semula laporannya.
LDL: normal.
Kolesterol total: normal.

Tetapi trigliserida (TG) tinggi, dan kolesterol baik (HDL) rendah.
Non-HDL pun baru sahaja melepasi had.

Dia berkerut dahi.
“Doktor, dua-dua ni bukan kurang penting ke?”

“Bukan tak penting. Ramai orang cuma fokus pada LDL.”

Sebenarnya, laporan lipid bukan satu nombor sahaja.

LDL memang penting.
Tetapi kalau TG tinggi, HDL rendah, lilit pinggang bertambah, berat badan naik dan kurang bergerak, kita perlu ambil perhatian tentang kemungkinan rintangan insulin atau sindrom metabolik.

Kadang-kadang LDL nampak normal, tetapi itu tak bermakna risiko kardiovaskular keseluruhan rendah.

Selain tekanan darah, gula darah, sejarah merokok dan sejarah keluarga, doktor mungkin juga merujuk kepada ujian tambahan, bergantung pada keadaan individu:

🔹 non-HDL-C: jumlah kolesterol selain HDL yang boleh menyumbang kepada aterosklerosis. Dalam laporan dia ini, nilai tersebut sebenarnya sudah ada dan sudah ditandai dengan bintang.

🔹 ApoB: membantu menganggarkan bilangan zarah lipoprotein dalam darah yang boleh membentuk plak pada salur darah, terutamanya bagi mereka yang TG tinggi, ada diabetes atau masalah metabolik.

🔹 hs-CRP (protein C-reaktif sensitiviti tinggi): menggambarkan tahap keradangan ringan dalam badan. Jika kekal tinggi, ia mungkin menunjukkan risiko kardiovaskular tambahan. Namun jangkitan, obesiti atau penyakit radang lain juga boleh mempengaruhi keputusan.

Tentunya, bukan semua orang perlu menjalani ketiga-tiga ujian ini. Doktor akan menilai mengikut keadaan masing-masing.

Selain itu, bagi mereka yang berisiko tinggi, “normal” pada laporan belum tentu bermakna sudah mencapai sasaran LDL yang sesuai untuk diri sendiri.

Dia tengok laporan itu, lalu bertanya lagi:
“Jadi LDL saya normal, tapi masih ada masalah?”

Saya jawab:
“LDL awak normal, itu berita baik. Tapi ia bukan keseluruhan kad laporan.”

❤️ Doktor nak ingatkan:
Lain kali bila dapat laporan lipid, selain LDL, perhatikan juga lilit pinggang, berat badan, tekanan darah dan gula darah anda. Ada perubahan ke?

Jangan biarkan satu nombor yang cantik, menghabiskan bacaan satu laporan penuh untuk anda.

Bila anda baca laporan lipid, adakah anda hanya tengok LDL dan kolesterol total?

Kalau ada orang di sekeliling anda yang rasa “LDL normal bermakna semuanya okay”, kongsikan post ini dengan dia.

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"医生，我的 LDL 正常，应该没问题吧？"

他把报告推过来，一脸得意。
"医生，你看！LDL 正常，总胆固醇也正常。"

我看了一眼。
"嗯，确实不错。"

他笑了。
"我就跟我老婆说嘛，平时吃一点没关系！"

我问他："这半年胖了多少？"

"呃……六公斤。腰围也大了一点。"

"运动呢？"

"停了半年。甜饮每天一杯啦。"

我再看他的报告。
LDL：正常。
总胆固醇：正常。

但三酸甘油脂（TG）偏高，好的胆固醇（HDL）偏低。

他皱眉。
"医生，这两个不是比较不重要吗？"

"不是不重要，是很多人只盯着 LDL。"
其实，血脂报告不是只有一个数字。

LDL 很重要，但如果 TG 偏高、HDL 偏低，加上腰围增加、体重上升、缺乏运动，就要留意有没有胰岛素阻抗或代谢综合征的问题。

有时候，LDL 看起来正常，不代表整体心血管风险就低。

除了血压、血糖、吸烟史和家族病史，医生在适当情况下，也可能进一步参考：

🔹 non-HDL-C：除了 HDL 以外，其他可能导致动脉粥样硬化的胆固醇总量。其实很多血脂报告已经可以直接计算出来。

🔹 ApoB：帮助估计血液中可能导致血管斑块形成的脂蛋白颗粒数量，尤其在 TG 偏高、糖尿病或代谢问题的人身上有参考价值。

🔹 hs-CRP（高敏感度 C 反应蛋白）：反映体内低程度的炎症反应，持续偏高可能提示额外的心血管风险。但感染、肥胖或其他炎症性疾病也会影响结果。

当然，不是每个人都需要验这三项，医生会根据个人情况决定。

他看着报告，又问：
"所以我的 LDL 正常，还是有问题？"

我说：
"你的 LDL 正常，是好消息。但它不是整张成绩单。"

而且，对心血管风险较高的人来说，化验单上写着「正常」，也未必代表已经达到适合自己的 LDL 目标。

❤️ 医生想提醒你：

下次拿到血脂报告，除了看 LDL，也留意自己的腰围、体重、血压和血糖有没有变化。

因为心血管健康，从来不是靠一个数字决定的。
不要让一个漂亮的数字，替你看完一整份报告。

你平时看血脂报告，是不是也只注意 LDL 和总胆固醇？

如果身边有人觉得「LDL 正常就万事大吉」，不妨把这篇分享给他。

You matter. Always.
你，很重要。一直都是。

— Dr. Heng & Dr. Poh

27/10/2026

一位开了28年卡车的美国司机，
左边脸和右边脸，看起来像两个不同年龄的人。

原因很简单：
左边那扇车窗，晒了他28年。☀️

车窗挡得住大部分 UVB，
但能穿透部分玻璃的 UVA，仍可能逐渐伤害皮肤。

在马来西亚，驾驶座在右边。
所以司机们，现在可以去照一下镜子了。
看右边。😂

说回门诊。

最近很多姐姐问我：
"医生，更年期之后，我的脸是不是就这样了？"

睡够了，脸还是显得疲惫。
斑多了，细纹也明显了。
明明还是同一个人，怎么感觉脸越来越不像以前的自己？

网上有人说是肠漏，
也有人说是毒素排不出来。

其实，皮肤不是人体的排毒总管。
排除代谢废物主要靠肝脏和肾脏，汗水大部分是水和盐。
所以，先别急着买排毒产品。

更年期，确实会影响皮肤。
雌激素下降，会影响胶原蛋白、水分和弹性。
研究估算，停经后的头五年，皮肤胶原蛋白可能减少约30%，但每个人的变化都不同。
所以，皮肤变干、变松，细纹越来越明显，
不一定是你保养不够。🤍

不过，另一个重要推手，是太阳。☀️
研究估计，脸上看得见的老化，大约八成与紫外线有关，实际比例因人而异。
马来西亚中午的紫外线指数，经常超过11，属于「极高」。

我们不是住在有太阳的地方，
我们是住在太阳的烤箱里。😂

亚洲人的皮肤，皱纹可能相对晚些出现，色斑却来得比较早。
而日晒，就是色斑和皮肤老化的重要影响因素之一。

再来是香烟。🚬
同卵双胞胎研究发现，抽烟的一方可能出现更明显的面部老化。
想象一下，花了几百令吉买昂贵的护肤品，
却每天让香烟抵消掉一部分努力。

这笔投资，不太划算。

所以，到底什么才真正有用？

好消息是，保护皮肤不一定需要昂贵的十步护肤程序。

☀️ 防晒。每天使用广谱、SPF 30 或以上的防晒，开车时也一样。需要时补涂，尤其在户外。

🚭 戒烟。任何年龄戒烟，都值得。

🧴 考虑外用维A类成分。维A酸、retinol 等成分可以改善部分光老化表现。从慢开始，因为刺激很常见。怀孕或准备怀孕期间避免使用。

💗 别忽视更年期症状。如果症状明显影响生活质量，可以和医生讨论治疗选择，包括在适合的情况下使用更年期荷尔蒙治疗。荷尔蒙治疗不建议单纯为了美容抗老而使用。

当然，睡眠、营养、压力管理和整体健康也很重要。

但我希望你记住这一点。

我们无法阻止老化。但我们可以减少一些让皮肤老得更快的伤害。
有时候，最有用的抗老产品，不是架上最贵的精华液。
而是你出门前常常忘了涂的那瓶防晒。
尤其是，如果你是开车的那个人。

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A truck driver in the US spent 28 years on the road.
Today, the left and right sides of his face look like they belong to two people of different ages.
The reason is simple:
the window on his left let the sun in for 28 years. ☀️

Car windows block most UVB.
But some UVA can still get through certain types of glass and slowly damage the skin.

In Malaysia, the driver's seat is on the right.
So, drivers, maybe go take a look in the mirror now.
Check the right side. 😂

Back to the clinic.

Lately, many women have been asking me:
"Doctor, after menopause, is this just how my face is going to be?"

You've slept enough, but your face still looks tired.
More spots, more visible fine lines.
You're still the same person, so why does your face feel less and less like your own?

Online, some say it's leaky gut.
Others say it's toxins your body can't get rid of.

Actually, your skin isn't the body's Chief Detox Officer.
Clearing metabolic waste is mainly the job of your liver and kidneys. Sweat is mostly water and salt.
So hold off on buying that detox product.

Menopause does affect your skin.
Falling oestrogen affects collagen, hydration and elasticity.
Studies estimate that skin collagen may drop by about 30% in the first five years after menopause, though everyone changes differently.

So if your skin is getting drier and looser, with more visible lines,
it's not necessarily because you haven't taken care of it. 🤍

But there's another major driver: the sun. ☀️
Studies estimate that around 80% of visible facial ageing is linked to UV exposure, though the actual share varies from person to person.

In Malaysia, the midday UV index regularly goes above 11. That's classified as "extreme."
We don't live in a sunny place.
We live inside the sun's oven. 😂

In Asian skin, wrinkles may appear a little later, but pigmentation tends to show up earlier.
And sun exposure is a major factor behind both pigmentation and skin ageing.

Then there's smoking. 🚬
Studies of identical twins found that the twin who smoked could show more noticeable facial ageing.
Imagine spending hundreds of ringgit on expensive skincare, only to let ci******es undo some of that effort every day.
Not exactly a good investment.

So, what actually works?

The good news is that protecting your skin doesn't have to involve an expensive 10-step skincare routine.

☀️ Sunscreen. Use broad-spectrum SPF 30 or higher daily, including when driving. Reapply when needed, especially outdoors.

🚭 Stop smoking. Quitting is worthwhile at any age.

🧴 Consider topical retinoids. Ingredients such as tretinoin and retinol can improve some signs of photoageing. Start slowly, as irritation is common. Avoid retinoids during pregnancy or when trying to conceive.

💗 Don't ignore menopause symptoms. If they're significantly affecting your quality of life, speak to your doctor about treatment options, including menopausal hormone therapy when appropriate. Hormone therapy isn't recommended solely for cosmetic anti-ageing.

Of course, sleep, nutrition, stress management and overall health matter too.

But here's what I want you to remember.

We cannot stop ageing. But we can reduce some of the damage that makes our skin age faster.
And sometimes, the most useful anti-ageing product isn't the most expensive serum on the shelf.
It's the sunscreen you've been forgetting to apply before leaving the house. ☀️
Especially if you're the one driving. 😂

You matter. Always. 🤍
你，很重要。一直都是。

— Dr. Heng & Dr. Poh
The Good Life Project

26/10/2026

“Doktor, vaksin HPV bukan untuk perempuan saja ke?”

Ramai yang salah faham tentang perkara ini.
Sebenarnya, lelaki juga perlukan vaksin HPV!

HPV bukan sahaja punca kanser serviks.
Lelaki yang dijangkiti HPV juga boleh menghidap kanser orofarinks, kanser dubur dan kanser z***r.
Lelaki tiada rahim, tapi HPV tak memilih.

“Doktor, saya dah kahwin. Isteri seorang saja.”
“Bagus. HPV pun perlukan seorang saja.”

HPV boleh berdiam dalam badan bertahun-tahun tanpa sebarang simptom.
Jangkitan HPV tidak bermaksud curang, dan tidak semestinya jangkitan baru.
Jadi, bila balik rumah, tak perlu periksa telefon sesiapa.

Kebanyakan jangkitan HPV akan hilang dengan sendirinya.
Tetapi jika jenis HPV berisiko tinggi kekal lama dalam badan, ia boleh menyebabkan kanser.

Buat masa ini, tiada saringan HPV rutin untuk lelaki seperti ujian Pap smear untuk wanita.
Tak perlu beratur, sebab memang tiada barisan pun.

“Jadi, apa yang saya boleh buat?”
“Ambil vaksin.”

💉 Gardasil 9 (vaksin HPV 9-valen)

Umur layak: 9–45 tahun, lelaki dan wanita
Melindungi daripada 9 jenis HPV, termasuk jenis 16 dan 18 yang paling kerap menyebabkan kanser, serta jenis 6 dan 11 yang menyebabkan ketuat ge***al
Bawah 15 tahun: 2 dos (dos kedua selepas 6 bulan)
15 tahun ke atas: 3 dos (bulan ke-0, 2 dan 6)

Vaksin boleh mencegah penyakit berkaitan jenis HPV yang dilindunginya, tetapi tidak boleh merawat jangkitan HPV yang sedia ada.

Lebih awal divaksin, lebih baik perlindungannya sebelum terdedah kepada HPV.
Ambil sebelum umur 15, kurang satu suntikan.

Yang ada anak lelaki, ingat:
Vaksin HPV, anak lelaki pun perlu.

“Doktor, saya dah 40 tahun. Masih sempat ke?”
“Duduk dulu, kita bincang.”

Walaupun sudah aktif secara seksual, tidak bermakna sudah terdedah kepada semua jenis HPV yang dilindungi vaksin.

Sesetengah orang dewasa masih boleh mendapat manfaat. Berbincanglah dengan doktor tentang vaksinasi yang sesuai.

📌 Kongsikan dengan lelaki yang masih fikir HPV tiada kena-mengena dengan dia.

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"医生，HPV 疫苗不是女生才需要打的吗？"

很多人都有这个误解。
其实，男人也需要 HPV 疫苗！

HPV 不只是子宫颈癌的元凶。
男人感染 HPV，也可能患上口咽癌、肛门癌及阴茎癌。
男人没有子宫，但 HPV 不挑人。

"医生，我结婚了，只有老婆一个。"
"很好。HPV 也只需要一个。"

HPV 可以在体内安静存在多年，没有任何症状。
发现 HPV 感染，不代表不忠，也不代表最近才感染。
所以，回家之后，不用翻谁的手机。

大多数 HPV 感染会自行清除。
但部分高危型 HPV 如果持续感染，就可能导致癌症。

男人目前没有像女性子宫颈抹片那样的常规 HPV 筛查。
不用排队，因为根本没有队可以排。

"那我可以做什么？"
"打疫苗。"

💉 Gardasil 9（九价 HPV 疫苗）

适用年龄：9–45 岁，男女都可以
涵盖 9 种 HPV 型别，包括最常导致癌症的 16、18 型，以及导致生殖器疣的 6、11 型
15 岁以下：2 针（第二针在 6 个月后）
15 岁及以上：3 针（第 0、2、6 个月）

疫苗可以预防其所涵盖的 HPV 型别引起的相关疾病，但不能治疗已经存在的 HPV 感染。
越早接种，通常越能在接触 HPV 之前获得保护。

15 岁前打，还少打一针。

家里有儿子的，请记得：
HPV 疫苗，儿子也需要。

"医生，我四十岁了，还来得及吗？"
"先坐下，我们聊聊。"

即使已经有性生活，也不代表已经接触过所有疫苗涵盖的 HPV 型别。
部分成年人仍可能受益，可以咨询医生，了解适合自己的接种安排。

📌 转发给你身边那个觉得「HPV 跟我无关」的男人。

You matter. Always.
你，很重要。一直都是。🤍
- Dr. Heng & Dr. Poh

#男性健康

23/10/2026

医生，我老婆说我再放屁就要离婚了！💨😂

今天门诊来了一位大叔，坐下第一句就说：
"医生，我时常放屁，我老婆说快要跟我离婚了。"

我问他一天大概放几次。
他认真想了一下："十几二十次吧。"

我跟他说：
"以医学来说，这个数字很正常。"

一个健康的人，一天放屁十几次很常见，二十多次也还算在正常范围。一整天排出来的气体加起来，大约有半升到一升多。
当然，太太受不受得了，是另外一回事。😂

有些屁，是你自己吞进去的

我再问他："平时喝不喝汽水？"
他有点不好意思："午餐、晚餐都配一罐。"

肠道里的气体，有一部分是我们自己吞进去的。吃太快、边吃边讲话、嚼口香糖、喝汽水，空气都会跟着进到肚子里。有些从上面打嗝出来，有些就一路往下走，从另一个出口离开。
经常胀气的人，不妨先从慢慢吃饭、少喝气泡饮料开始。

剩下的，是细菌的功劳

有些碳水化合物在小肠没有被完全消化吸收，例如豆类、燕麦、地瓜和洋葱里的某些成分。它们进入大肠后，就成了细菌的食物。细菌一发酵，气体就产生了。

我问大叔最近饮食有没有改变。
他说："我老婆最近叫我多吃燕麦和豆。"

我没敢说出口：
凶手可能就在家里。

有一项小型研究，让受试者改喝不含纤维的配方饮食，结果排气量减少了大约七成。

不过，这只是研究实验，可不是我建议大叔用来挽救婚姻的方法。毕竟，为了少放几个屁，把对肠道有益的纤维也戒掉，实在不划算。

只是有些纤维比较容易被细菌发酵。如果你最近开始吃得很健康，结果屁反而变多了，那可能是肠道细菌终于吃饱了，在跟你说谢谢。😂

多吃纤维，一开始会胀，正常吗？
有可能。
尤其是突然增加大量豆类、全谷物或其他容易发酵的纤维时，肠道可能一时适应不来。部分人的腹胀会随着时间慢慢改善，但每个人的耐受程度不同。

纤维最好一点一点增加。不要今天突然决定做健康人，一餐就吃三碗豆。

🤢 那为什么有些屁特别臭？
其实，屁里面绝大部分的气体都是没有味道的。
真正让人想离婚的，是其中少量的含硫气体，例如硫化氢。它们只占很小一部分，却非常有「存在感」。
某些富含硫的食物，以及肠道细菌的代谢，都可能影响屁的味道。屁臭本身，不代表肠胃一定有问题。

喝奶就胀，是肠胃差吗？
不一定。
全世界大约三分之二的成年人，都有不同程度的乳糖吸收不良，亚洲人尤其常见。简单来说，就是身体里的乳糖酶不够，牛奶里的乳糖消化不完，又变成细菌的食物。

不过，有乳糖吸收不良，不代表每个人喝奶都会不舒服。如果喝牛奶容易腹胀、放屁或腹泻，可以试着减少分量、改喝无乳糖牛奶，或者选乳糖含量较低的硬奶酪。

不一定需要完全戒掉所有乳制品。

便秘的人，也特别容易胀

便秘时，肠道内容物排出得比较慢，加上气体排出不顺和肠道敏感度等因素，就更容易觉得肚子胀。
研究发现，功能性便秘的人，绝大多数都有腹胀的困扰。
把排便顾好，部分人的腹胀也会跟着改善。

⚠️ 什么时候真的要看医生？

放屁多本身通常不是严重问题。

但如果症状突然明显改变、持续影响生活，或者同时出现：

1)体重莫名下降
2)大便带血
3)不明原因的缺铁性贫血
4)持续腹痛
5)排便习惯明显改变

就不要只靠自己调整饮食，应该找医生检查。
无论几岁，都不应该忽略这些警讯。

回到那位大叔。
听完解释，他终于松了一口气。
然后很认真地问我：
"医生，你可以写一张医生证明给我老婆看吗？"

我说：
"证明就不用了。你回家先把那两罐汽水戒了，吃饭慢一点."
"其他的，就请太太多多包涵。"

💬 你家有没有一位特别爱放屁的人？不用点名，大家心里知道就好。🤣

------------------------------------------------------------------------

“Doctor, my wife says she’ll divorce me if I keep farting!” 💨😂

A man walked into my clinic today, sat down, and the first thing he said was:
“Doctor, I fart all the time. My wife says she’s about to divorce me.”

I asked him how many times a day.
He thought about it seriously. “Ten, twenty times?”

I told him:
“Medically, that’s perfectly normal.”

A healthy person can easily pass gas a dozen-plus times a day, and twenty-something still falls within the normal range. Add it all up and that’s somewhere between half a litre and over a litre of gas a day.

Whether his wife can tolerate it is a different matter, of course. 😂

Some of it, you swallowed yourself

Then I asked, “Do you drink soft drinks?”
He looked a bit sheepish. “One can with lunch, one with dinner.”

Part of the gas in our gut is air we swallow.
Eating too fast, talking while eating, chewing gum, drinking fizzy drinks: air goes down with all of them. Some comes back up as a burp. The rest travels all the way down and leaves through the other exit.

If you’re often bloated, start by eating more slowly and cutting back on fizzy drinks.

The rest is the bacteria’s handiwork

Some carbohydrates aren’t fully digested and absorbed in the small intestine, such as certain components in beans, oats, sweet potatoes and onions. Once they reach the large intestine, they become food for bacteria. The bacteria ferment them, and that’s where the gas comes from.

I asked him if his diet had changed recently.
He said, “My wife’s been telling me to eat more oats and beans.”

I didn’t dare say it out loud:
The culprit might be living in his own house.

One small study had participants switch to a fibre-free formula diet, and the amount of gas they passed dropped by about 70%.

That said, it was a research experiment, not something I’d recommend to save his marriage. Giving up gut-friendly fibre just to fart a little less really isn’t worth it.

Some types of fibre are simply easier for bacteria to ferment. So if you’ve started eating healthier and you’re suddenly farting more, it may just be your gut bacteria finally getting a proper meal and saying thank you. 😂

More fibre, more bloating at first. Is that normal?
It can be.

Especially if you suddenly add a lot of beans, whole grains or other easily fermented fibre, your gut may need time to adjust. For some people the bloating eases over time, but everyone’s tolerance is different.

Increase fibre bit by bit. Don’t wake up one day, decide to become a healthy person, and eat three bowls of beans in one meal.

🤢 So why do some farts smell so bad?
Most of the gases in a fart actually have no smell at all.

The real marriage-wreckers are a small amount of sulphur gases, such as hydrogen sulphide. They make up only a tiny fraction, yet they have a very strong presence.

Sulphur-rich foods and the way your gut bacteria break things down can both affect the smell. A smelly fart on its own doesn’t mean something is wrong with your gut.

Bloated after milk? Is your stomach weak?
Not necessarily.

Around two-thirds of adults worldwide have some degree of lactose malabsorption, and it’s especially common among Asians. Simply put, the body doesn’t make enough lactase, so the lactose in milk isn’t fully digested and ends up as food for bacteria.

Having lactose malabsorption doesn’t mean everyone feels unwell after milk, though. If milk tends to give you bloating, gas or diarrhoea, try a smaller amount, switch to lactose-free milk, or go for hard cheeses, which are naturally low in lactose.

You don’t necessarily have to give up dairy altogether.

Constipation makes bloating worse too

When you’re constipated, things move through the gut more slowly. Add gas that doesn’t clear as easily and a more sensitive gut, and bloating becomes much more likely.

Studies show that the vast majority of people with functional constipation struggle with bloating.

Sort out your bowel habits, and for some people the bloating improves along with it.

⚠️ When should you actually see a doctor?

Frequent farting by itself usually isn’t serious.

But if your symptoms change suddenly, keep affecting your daily life, or come with any of these:
1)Unexplained weight loss
2)Blood in the stool
3)Unexplained iron-deficiency anaemia
4)Persistent abdominal pain
5)A noticeable change in bowel habits

Don’t rely on tweaking your diet alone. See a doctor and get checked.
Whatever your age, these warning signs shouldn’t be ignored.

Back to our uncle.
After hearing all this, he finally breathed a sigh of relief.
Then he asked me, very earnestly:
“Doctor, can you write me a medical certificate to show my wife?”

I said:
“No need for a certificate.
Go home, quit those two cans of soft drinks, and eat more slowly.”
“As for the rest, your wife will just have to be understanding.”

💬 Is there someone in your house who farts a lot? No need to name names. We all know who it is. 🤣

You matter. Always.
你，很重要。一直都是。

The Good Life Project

22/10/2026

你有没有发现一件很奇怪的事？

年轻的时候，我们总觉得自己有的是时间。

有时间应酬，有时间滑手机到凌晨，
却总是没有时间运动。

"明天再开始吧。"
"等工作没那么忙先."

直到有一天，我们开始发现：
爬几层楼就喘了。
以前轻轻松松做到的事，现在越来越吃力。
明明没做什么，却总觉得累。
体检报告上的红字，也开始一年比一年多。

今天，我见了一位60多岁的病人。
这一年来，他病痛缠身，已经无法正常行走，需要拐杖，也需要别人搀扶。

谈话中，他突然感慨地说：
"人老了，没用了。"
"没有健康，人生就不美好了。"

我对他说：
"健康就是财富。
现在开始照顾自己，也不会太迟。"

我们总以为，健康是老了以后才需要担心的事。
但健康不是突然失去的。

当然，并非所有疾病都能靠运动预防。
在我们还有能力的时候，尽量维持体力和活动能力，是送给未来自己的一份礼物。

运动，不一定要去健身房。
也不需要每天把自己练到筋疲力尽。

你可以从每天快走15–20分钟开始。
可以和另一半饭后散步，
也可以每周安排两次力量训练，让肌肉和体力陪你一起变老。

多年以后，
你还能陪孩子长大，陪父母慢慢变老，
还能做自己喜欢的事。

而不是因为身体不允许，只能无奈地说：
"我老了，做不到了。"

所以，别等到身体亮起红灯，才想起要好好照顾它。
不必一下子做到最好。

今天，比昨天多走一点。
就很好了。❤️

💬 留言告诉我们：你最喜欢的运动是什么？还是你也总是把运动留到「明天」？😂

You matter. Always.
你，很重要。一直都是。

-----------------------------------------------------------------------
Have you ever noticed something strange?

When we’re young, we always think we have plenty of time.
Time for dinners and drinks,
time to scroll through our phones until 2 am,
but somehow never enough time to exercise.

“I’ll start tomorrow.”
“Once work slows down a bit.”

Until one day, we start to notice:
A few flights of stairs leave us breathless.
Things that used to be easy now feel harder and harder.
We feel tired even when we haven’t done much.
The red marks on our health screening reports increase a little every year.

Today, I saw a patient in his 60s.

Over the past year, he’s been unwell with one illness after another. He can no longer walk normally. He needs a walking stick and someone to support him.

In the middle of our conversation, he sighed and said:
“When you’re old, you’re useless.”
“Without health, life isn’t beautiful anymore.”

I told him:
“Health is wealth.
Even if you start taking care of yourself now, it’s not too late.”

We always think health is something to worry about when we’re old.
But health isn’t lost overnight.

Of course, not every illness can be prevented by exercise.
But while we still can, maintaining our strength and mobility is a gift to our future selves.

Exercise doesn’t have to mean going to the gym.
And you don’t need to push yourself to exhaustion every day.
You can start with a 15–20-minute brisk walk each day.
A walk with your partner after dinner, or two strength-training sessions a week, so your muscles and strength can grow old with you.

Years from now, you can still watch your children grow up, be there for your parents as they age, and keep doing the things you love.

Instead of having to say, because your body won’t let you:
“I’m old. I can’t do it anymore.”

So don’t wait for your body to flash a red light before you start caring for it.

You don’t have to be perfect from day one.

Today, walk a little more than yesterday.
That’s already good enough. ❤️

Investing in your health is the best thing you can do for yourself.

💬 Tell us in the comments: What’s your favourite exercise? Or are you also always saving it for “tomorrow”? 😂

The Good Life Project
Dr Heng Ying Huei｜Consultant Physician
Dr Poh Yih Chew｜Consultant Psychiatrist

One treats the body. One treats the mind.

21/10/2026

你已经很累了。眼睛快睁不开，明天还要早起上班。

可是，你还是舍不得睡。
拿起手机，刷一下 Facebook。
再看几个短视频。
看看 Shopee 有没有什么优惠（虽然其实什么都不缺）。

突然发现，已经凌晨1点了。

你心里想：”惨了，明天又要累死了。”
但手指还是继续滑。😂

为什么我们明明很累，却偏偏不肯睡？

网络上有个很流行的说法，叫做 Revenge Bedtime Procrastination，中文常称为「报复性熬夜」。

白天，我们的时间好像都不属于自己。

早上赶着送孩子上学。
上班忙着处理工作、应付老板、回复信息。
下班后，还有家务、孩子的功课、各种责任。
忙了一整天，终于到了晚上。

孩子睡了，工作群组也终于安静下来。

这几个小时，终于是属于自己的。

所以，即使身体已经很疲倦，我们还是想再玩一下手机、追一集电视剧，或者什么都不做。

因为心里总觉得：
“我今天已经忙了一整天，难道连一点自己的时间都没有吗？”

于是，我们用睡眠来交换那一点点自由。

只是，睡得越迟，隔天就越累。白天没精神，到了晚上又更想补偿自己。

就这样，陷入一个循环。

当然，不是每个熬夜的人都在「报复性熬夜」。有时候，失眠、焦虑、轮班工作，甚至身体疾病，都可能影响睡眠。

那我们可以怎么办？

与其一直责怪自己没有自律，不如试着在白天留一点时间给自己。哪怕只是15分钟。

喝杯咖啡、散散步、听喜欢的音乐，或者安静地坐着，不需要完成任何任务。

也可以给晚上的自己设一个小界限：
例如睡前30分钟，先把手机放到一旁。

休息和属于自己的时间，其实不必每晚都二选一。

也许你舍不得放下的，是这一天里，终于属于自己的那一点时间。🌙

👇 你昨晚几点才放下手机？最后在刷什么？留言告诉我们

It's 11:30 PM.

You're exhausted. Your eyes are heavy, and you have to wake up early tomorrow.

But instead of going to bed, you pick up your phone.
A little Facebook.
A few more reels.
Maybe check Shopee for something you don't actually need.

Suddenly, it's 1 AM.

You tell yourself, "I'm going to regret this tomorrow."
And then you scroll some more. 😂

Why do we stay awake when we're already so tired?

There's a name for this that has become popular online: revenge bedtime procrastination.

During the day, so much of our time belongs to other people.

Work deadlines. Meetings. Children. Household chores. Messages that need answering.
By the time everything is done, there's hardly any time left for ourselves.

Then, finally, the house goes quiet and nobody needs anything from you.

For the first time all day, the time feels like yours.

So you stay up a little longer, because going to bed feels like giving up the only freedom you had today.

The trouble is, we end up borrowing time from our sleep.

We wake up exhausted, and by the next night we want even more of that time back.

And the cycle continues.

Of course, not all late-night wakefulness is bedtime procrastination. Insomnia, anxiety, shift work and medical conditions can also interfere with sleep.

So what can help?

Instead of simply blaming yourself for lacking discipline, try making some room for yourself during the day. Even 15 minutes of uninterrupted personal time can be a starting point.

Take a walk.
Enjoy a coffee.
Listen to music.
Do something that doesn't involve being productive.

And consider setting a gentle boundary with your phone, like putting it away 30 minutes before bed.

Rest and time for yourself shouldn't have to compete every single night.

Maybe what you're holding on to at 1 AM is the one part of the day that finally felt like yours. 🌙

👇 What time did you finally put your phone down last night? And what were you scrolling? Tell us in the comments

The Good Life Project
Dr Heng Ying Huei | Dr Poh Yih Chew

19/10/2026

星期一夜谈
"有人坐了公共厕所的马桶，结果感染了性病！"🚽😱

你也应该在社交媒体上看过类似的消息。
有人用了公共厕所，过了几天，发现自己感染了性病。

马桶圈马上成了头号嫌疑犯。
留言区瞬间炸开：
"OMG！以后真的不敢坐公共马桶了!"
"你看！所以我每次都蹲着!"

但等等。

感染真的是马桶造成的？还是刚好在那之后才被发现？

两件事先后发生，不代表前一件事就是原因。
那么，坐公共厕所的马桶，真的会感染性病吗？

对于常见的性传播感染，答案是：可能性极低。

衣原体、淋病不会通过一般马桶圈接触传播。
梅毒通常需要直接接触具有传染性的病灶。
HIV 和生殖器疱疹，也不会通过一般的马桶圈接触传播。

这些感染需要特定的传播途径，不是马桶圈还有余温，就会传染。

"医生，那阴虱呢？"

即使是阴虱，通过马桶圈传播也极其罕见。因为它们离开人体后难以长时间存活，脚也不适合抓住光滑的马桶圈。

那真正的感染风险在哪里？

主要是性接触，以及直接接触感染的皮肤或病灶。某些感染也会通过特定体液传播。就连很多人以为比较安全的口交，也可能传播疱疹、淋病和梅毒等感染。

很多性传播感染，可以完全没有明显症状。

有些人可能在感染几个星期、几个月，甚至更久之后，才发现自己感染了。
所以，一份阳性的检测报告，并不能告诉我们感染是什么时候、在哪里发生的。

如果担心自己曾经有感染风险，不需要不好意思。告诉医生发生过什么接触、大概是什么时候，才能判断需不需要检测，以及什么时候检测。

至于那个可怜的马桶圈……
它可能替很多自己没做过的事，背了不少黑锅。 🚽😂

公共厕所还是要注意卫生，尤其是上完厕所要洗手。
但不要把社交媒体上的故事，直接当成感染来源的证据。

真正值得问的，是到底有没有实际的感染传播途径。

----------------------------------------------------------------------------

“Someone caught an STD from a public toilet!” 🚽😱

You’ve probably seen stories like this on social media.
Someone uses a public toilet. A few days later, they discover they have an STI.

The toilet seat becomes the prime suspect.
The comments go wild.
“OMG! Never sitting on a public toilet again!”
“That’s why I always squat!”

But wait.

Did the infection really come from the toilet? Or was it simply discovered afterwards?

Two things happening one after another doesn’t mean one caused the other.
So, can you actually catch an STI from a toilet seat?

For common STIs, the answer is: Extremely unlikely.

Chlamydia and gonorrhoea don’t spread through ordinary toilet seat contact. Syphilis generally requires direct contact with an infectious sore. HIV and ge***al herpes don’t spread through ordinary toilet seat contact either.

These infections need specific routes of transmission, not a warm toilet seat.

“But Doctor, what about p***c lice?”
Even that is extremely rare. P***c lice don’t survive long away from the human body, and their feet aren’t designed to grip smooth toilet seats.

So where is the real risk?

Sexual contact is the main route, along with direct contact with infected skin or sores.
Some infections also pass through certain body fluids.
Even oral s*x can transmit STIs such as herpes, gonorrhoea and syphilis.

Many STIs have no obvious symptoms.

Someone may only discover an infection weeks, months or even longer after acquiring it. So a positive test doesn’t tell us when or where the infection happened.

If you’re worried about a possible exposure, tell your doctor what kind of contact occurred and when. That helps us decide whether and when testing is needed.

As for the poor toilet seat…
It has been blamed for plenty of things it probably never did. 🚽😂

Wash your hands.
Practise good hygiene.
But don’t confuse a social media story with proof of transmission.

The question worth asking is whether there was an actual route of infection.

🌙 No judgment. Just medicine. | 不批判，只谈医学。

Dr. Heng & Dr. Poh
The Good Life Project

#性健康 #健康科普

18/10/2026

90分，还是不够好？

近日在诊所，和一位妈妈聊天。

她说，现在孩子在学校面对的竞争，和我们那时候真的不一样。

成绩要比，连才艺和表现也要比。
有时候，孩子之间的差距，还成了大人聊天的话题。

“你看，别人家的孩子又拿奖了。”
“为什么人家可以，你不可以？”

孩子考了90分，别人考了98分，大人还是不满意。

明明已经很努力，明明拿了高分，却还是觉得自己不够好。

久而久之，孩子开始怀疑自己。

原来，已经做得不错了，好像还是不够。

最让人心疼的，不是孩子输给了别人，而是他开始觉得，自己不如别人。

我们都希望孩子更优秀，怕他们输在起跑线上。

可是，当孩子总是被拿来比较，他们学会的，可能不是如何进步。
他们只学会不断寻找自己不够好的地方。

每个孩子都有自己的节奏。
有的学得快，有的需要多一点时间。

成绩固然重要，但它不是孩子唯一会发光的地方。
善良、待人处事、面对挫折的韧性，都值得被看见。

孩子需要鼓励，也需要适当的竞争。
竞争的意义，是让孩子看见自己的进步。赢过别人，不该是被肯定的前提。

与其问：
“为什么你不如别人？”

不如问：
“和以前的自己相比，你有没有进步？”

我们不可能让孩子一辈子不面对竞争。
这个世界很大，总会有人比我们优秀。

我们能做的，是帮助他们建立足够的自信，即使有一天落后了，也依然相信自己。

你可以努力变得更好，
但你不需要成为别人，才值得被爱。

作为父母，成绩优秀当然好。

但我们更希望，当孩子有一天遇到挫折，发现自己不如别人时，不会因此否定自己。

他们依然知道自己的价值，也有勇气重新站起来。

我们希望孩子努力，是因为他们想成为更好的自己，不是因为害怕自己不够好。

你小时候，有没有被拿来和别人比较过？
那句话，你到现在还记得吗？

————————————————————

90 marks. Still not good enough?

Today at the clinic, I was chatting with a mother.

She said the competition kids face in school now is nothing like what we went through.

Grades get compared. So do talents and performance.
Sometimes the gap between children even becomes something adults talk about.

"Look, someone else's kid won another award."
"Why can they do it, and you can't?"

A child scores 90. Another scores 98. The adults still aren't satisfied.

They worked hard. They scored high. And they still feel they're not good enough.

Over time, the child starts to doubt themselves.

So even doing well isn't enough.

What hurts most isn't that a child lost to someone else. It's that they start believing they're less than others.

We all want our children to do better. We worry they'll fall behind from the start.

But when children are constantly compared, they may not learn how to improve.
They only learn to keep searching for what's wrong with them.

Every child has their own pace.
Some learn fast. Some need a little more time.

Grades matter. But they aren't the only place a child can shine.
Kindness, how they treat people, the resilience to face setbacks: these deserve to be seen too.

Children need encouragement. They also need healthy competition.
Competition should help a child see their own progress. Beating someone else shouldn't be the condition for being valued.

Instead of asking:
"Why aren't you as good as them?"

Ask:
"Compared to who you were before, have you improved?"

We can't keep our children away from competition forever.
The world is big. There will always be someone better.

What we can do is help them build enough confidence that even if they fall behind one day, they still believe in themselves.

You can work hard to become better.
But you don't need to become someone else to be worth loving.

As parents, of course we're happy when our children do well.

But what we hope for more is this: when they face a setback one day and realise someone is better, they won't reject themselves for it.

They still know their worth, and they still have the courage to get back up.

We want our children to work hard because they want to become better, not because they're afraid they're not enough.

When you were young, were you ever compared to someone else?
Do you still remember what was said?

Setiap anak ada masanya sendiri.

You matter. Always.
你，很重要。一直都是。

❤️The Good Life Project

16/10/2026