注意健康事项
Personal health notes — mostly triggered by dealing with acid reflux + stress from work. Grouped by category.
消化 / Digestion
问题： Gastric reflux (胃酸倒流)
Triggers I've identified:
- Eating too fast / not chewing enough
- Too much caffeine (coffee + teh tarik)
- High stress days
- Eating too close to bedtime
What actually helps:
- Chew 20–30 times before swallowing — slows eating, reduces air swallowed
- No food within 4 hours of sleep
- Sleep on left side or flat — right side makes reflux worse (stomach anatomy)
- Light foods: oats, congee > nasi lemak, roti canai, 米粉 (high oil = slower gastric emptying)
Evidence: Left-side sleeping reduces acid exposure in the esophagus. (Khoury et al., 1999 — Sleep position and GERD)
压力 / Stress
The biggest root cause behind most of my physical symptoms.
Reframes that work for me:
- LRT broke → wait for the next one, message the boss. It's not an emergency.
- Traffic → already late, rushing doesn't help, risks accident
- Work can wait → health problems can't
Active stress reductions I use:
- Instrumental / ambient music during focus work
- Hard daily stop time for work (don't let work bleed into midnight)
- Separate "work phone" mindset — notifications off after hours
睡眠 / Sleep
- Consistent wake-up time matters more than bedtime
- No screens 30 min before sleep (or blue light filter at minimum)
- Cool, dark room
饮食 / Diet
| Do more | Do less |
|---|---|
| Oats, vegetables, lean protein | Spicy food |
| Water throughout the day | Salty / fried food |
| Smaller meals | Caffeine after 2pm |
| Fruits as snacks | Nasi lemak / roti canai daily |
运动 / Exercise
No complex program. Just: move every day, even if it's just walking.
- 30 min walk clears my head better than any productivity hack
- Sitting for 8+ hours compounds all the above problems
Caffeine
I drink coffee. I'm not stopping. But rules:
- Cut off at 2pm (caffeine half-life ~5–6 hours)
- Max 2 cups/day on normal days
- Switch to green tea on high-stress days (lower caffeine, L-theanine helps focus without jitteriness)