Diet, Exercise, Sleep, State of Mind, Good Relationships and Early Detection of Disease - My Defence

 

7 Nov 2026 morning run at ECP 

8 KM done and dusted. 

On 1st October, I was diagnosed with Macular Hole in the retina. It was a shock to me. I decided to take immediate action, and opted for the operation on 2nd October. Two top surgeons from Eagle Eye Centre attended to me for this major operation, Dr. Wesley Chong, and Dr. Paul Zhao. The procedure elicited first removing the vitreous fluid behind the lens of the eye, peeling the ILS membrane to encourage the retina to close up and then placing FS6 gaseous bubble inside the eye for up to 6 weeks.

30 days later, I am back on my feet, doing everything I am used to be doing before this affliction. I am brutally reminded that health is the top most important asset for me now and going forward. If I do not have good health, all the money in the world, will not mean a single thing. 

With my long time school friend Loo Kwong 

I have stated previously that I am blessed with strong family support, have a team of able staff to handle my health crisis, and my conviction to recover as quickly as possible also hastened my recovery. My thanks to God almighty who granted me quick recovery and  I can finally push through the last steps of the plan for my small enterprise within the next 2 years. My appreciation to the 2 top doctors who skillfully attended to me, and which I will be forever grateful. 

I have decided to push on with the healthy regimen to reduce my HbA1C to normal range, and I will do whatever it takes to achieve that. At the moment, it is at a precarious 6.4% at the top end of the prediabetes range.

On that front, here is the following steps Till end 2026 not necessarily in any order :

a) eat wisely ; vegetables, protein, and minimal carbohydrates. No fast food, chocolates and ice cream till the end of the year. Its a tough call, I have slipped a few times, in the last 4 months but I will prevail. 

b) practice intermittent fasting : 14 hours to 16 hours from mealtimes, and throw in a run in the morning (starting from 5 KM). Target : 20 to 25 km run each week. 

c) Walk 20 - 30 minutes after lunch and dinner for a total of 60 minutes minimum per day. No excuses rain, haze or whatever. 

d) Wake up every morning and be thankful I am alive and healthy. 

e) Do the 15 minute morning exercise to greet the Sun.

f) Lose weight to maintain at around 72 - 73 kg. (I have 2 kg to go). As a result my sleep apnoea is gone. 

g) Get at least 6 to 8 hours of continuous sleep every night. 

h) Go for regular blood, and endoscopy tests (I will go in mid Dec 26 and mid Jan 27). 

My dependable cousin Cliff who kindly escorted me home after my surgery on 2nd October. 

i) Keep meeting up with old school, and make new friends.- Social relationships are so important.

j) Strengthen family bonds with every one through frequent meet ups. 

k) Volunteer my services - give back.

On that last point, I wish to state that I have only talked but never walked it sufficiently. 

I will make that amends as soon as possible.

Carpe Diem !