5. Be accountable to someone: Most of us do well for a couple of weeks and then our motivation dwindles. Consider how you will maintain your motivation. You could arrange to meet a friend for your workouts – it is harder to hit snooze in the morning if you are letting someone down.

6. Incorporate movement into your daily life: Take the stairs, walk more, get off the bus one stop early. Try to increase the amount of incidental exercise in your day. 1 hour at the gym is not a great deal of movement if you spend 8-10 hours a day sitting.

7. Invest in comfortable workout clothes: Do you need to update your gym clothes or buy some decent running shoes? No one feels great exercising in worn-out sneakers that have lost their support.

8. Add variety to beat the boredom: Some of us thrive with routine and doing the same thing every day but your fitness will plateau very quickly if you do not change things up and challenge your body.

9. Go to bed early: One of the biggest predictors of whether you will get up in the morning and hit the gym is whether you had enough sleep the night before. Set an alarm to get to bed at least 8 hours before you intend to get up for your morning exercise, otherwise it is likely you will be hitting snooze instead.

10. Be prepared for bad weather: Plan ahead for the days you are likely to struggle. Can you predict when that will be? If you enjoy exercising outside then one of the most important factors to plan for is bad weather. What will you do if it is raining on the day you intend to go bike riding or it is gale force wind when you plan to go running? Do you have a plan B for those days – could you go to the gym and use a spin bike or run on the treadmill?

Cultural Differences in Dental Care

Dental practices and standards vary significantly across regions. In some countries, preventive care is emphasized, while in others, treatment focuses primarily on addressing problems after they arise.

Rafael, who moved from Brazil to Germany, was surprised by the differences: "In my home country, dentists typically recommend check-ups every six months. In Germany, I discovered annual check-ups were the norm, and certain procedures I was familiar with were approached completely differently."

Understanding these variations helps expatriates set appropriate expectations and make informed decisions about their oral health management abroad.

Language Barriers and Communication

Explaining dental issues and understanding treatment recommendations can be challenging when operating in a non-native language. Industry experts indicate that miscommunications about dental procedures and aftercare instructions are common challenges for expatriates.

Preparing a dental vocabulary list in the local language, using translation apps during appointments, or seeking dentists who speak your native language can significantly improve the care experience.

Preventive Care: Your First Line of Defense

Prevention becomes even more crucial when living abroad. Regular maintenance helps avoid complex dental issues that might be more challenging to address in an unfamiliar healthcare system.

Maintain a robust home care routine, including proper brushing, flossing, and appropriate use of mouthwash. Consider investing in high-quality electric toothbrushes and water flossers that are easily available worldwide.

Insurance Considerations for Expatriates

Many domestic dental insurance plans offer limited or no coverage when overseas. International health insurance with dental benefits can provide peace of mind and financial protection.

HR directors who specialize in expatriate benefits packages emphasize that delaying necessary treatment due to confusion about costs or coverage is a common concern. They note that comprehensive international coverage specifically including dental care is worth the investment.

According to industry data, routine dental procedures can cost anywhere from $50 to $300 in many countries, while more complex treatments like root canals or crowns can range from $300 to $2,000 or more depending on the location. Without proper coverage, expatriates may face unexpected out-of-pocket expenses that could have been avoided with appropriate international dental insurance.

Creating Your Global Dental Record

Maintaining continuity of care becomes challenging when relocating internationally. Create a portable dental record including:

• Full dental history with dates of procedures
• Recent X-rays and images (digital copies are ideal)
• List of any dental materials you're allergic to
• Contact information for previous dentists

This information helps new providers understand your oral health background regardless of where you seek care.

Finding Your Dental Home Abroad

Expatriate communities can be valuable resources for dental recommendations. Additionally, international dental associations often maintain directories of accredited professionals worldwide.

When evaluating a new dental provider, consider their experience treating international patients, communication capabilities, technology standards, and emergency care protocols.

Remember: Your smile travels with you wherever you go. With thoughtful preparation and proactive care, expatriates can maintain excellent oral health anywhere in the world.

Are New Year’s resolutions worth it?

According to Professor Ron Borland, a behavioural change expert at Deakin University, they can be, but only if approached with intention and planning. “They’re bad – unless you’ve got a very clear plan and you’re prepared to follow through,” he says. The problem isn’t the desire to improve; it’s the lack of structure and timing. Setting lofty goals while still in holiday mode often leads to unrealistic expectations and quick burnout.

But don’t give up just yet. With the right strategy, your resolution can become a sustainable habit.

So what is the key?

Here are some tips for sticking to your resolutions:

Be Specific: Instead of “I will eat healthier,” try “I will eat one more serving of vegetables per day”.

If you have been living off instant noodles for the last six months, aiming to cook gourmet meals every night might be a stretch.

Instead, start with a goal like cooking three homemade dinners a week – it is more manageable and sets you up for success.

Time-bound: Set a clear deadline or time frame for achieving your goal. Rather than vaguely saying you will ‘get fit this year’, specify that you will run 5K at the end of April. Giving your resolution a timeline adds urgency and helps you track progress.

For larger goals, like saving money, set smaller, monthly financial targets to make it more manageable.

Track Your Progress: Keep a daily or weekly log of your activities to see how far you have come. Making progress visible is a real motivator and you can do this with a journal or app.

Find a Support System: Share your goals with a friend or family member to stay motivated and accountable.

Be Patient: Focus on progress, not perfection, and do not get discouraged by occasional setbacks.

Borland also emphasises the importance of self-compassion. “Realistically, it’s very difficult to completely change and become a different person,” he says. True transformation often stems from significant life events, not just a date on the calendar. If you stumble, don’t see it as failure. Instead, treat it as feedback. Adjust your approach, and keep going.

What are the best goals to make?

Ultimately, the best resolutions are those that align with your values and lifestyle. Whether it is improving your health, learning a new skill, or simply getting more sleep, choose goals that feel meaningful to you, not ones driven by trends or pressure.

So, this year, skip the fantasy version of yourself and focus on the real you. With thoughtful planning, realistic expectations, and a little kindness towards yourself, your 2026 resolution might just be the one that sticks.

The Integration Revolution

The most effective wellness programs of 2026 seamlessly blend into daily work rather than existing as separate initiatives. This integration approach transforms wellness from an additional task into an inherent part of how work happens.

Successful organizations are redesigning their meeting structures to include brief movement breaks, creating collaborative spaces that accommodate different working postures, and training managers to recognize early signs of burnout before they reach crisis points. Rather than treating wellness as something employees pursue outside work hours, these companies are embedding supportive practices directly into their operational rhythms and workplace design.

Personalization: Beyond Surface-Level Options

Wellness programs showing measurable success share one critical feature: meaningful personalization.

The breakthrough in workplace wellness has come from treating employees as individuals with unique wellness profiles, rather than as demographic categories. Current technology enables personalized recommendations that adapt based on engagement patterns, preferences, and outcomes.

Effective programs offer various entry points for wellness engagement—whether someone is managing a chronic condition, seeking preventive care, or working toward specific fitness goals. This individualized approach recognizes that one-size-fits-all solutions rarely produce lasting results.

The Mental Health Imperative

The most substantial shift in successful wellness programs has been the elevation of mental health from afterthought to centerpiece.

"The artificial separation between physical and mental wellness has finally dissolved," notes Dr. Aisha, a workplace wellbeing researcher. "Organizations seeing the greatest impact have comprehensive mental health supports that range from clinical care access to everyday stress management tools."

The science behind this integration is compelling. Research consistently suggests that mental and physical health are intrinsically connected, with improvements in one area often catalyzing positive changes in the other.

Technology as Enabler, Not Solution

While technology platforms enable sophisticated wellness programs, the most successful initiatives use tech as a means rather than an end.

The best wellness technology fades into the background. It should remove barriers to wellbeing rather than creating another digital obligation.

Building Your Evidence-Based Wellness Program

To create a wellness program that genuinely works:

1. Start with listening sessions to understand your specific population's needs
2. Design for integration into workflow rather than as separate activities
3. Prioritize mental wellbeing alongside physical health
4. Create multiple engagement pathways for different preferences
5. Measure meaningful outcomes beyond simple participation rates

The wellness programs showing lasting impact aren't flashy quick fixes but thoughtful systems designed to meet people where they are while gently guiding them toward better health practices.

Remember what Amara discovered after her company redesigned their approach: "When wellness feels like it's for me rather than being done to me, that's when everything changed."

How to build a healthy meal

1. Fill ½ your plate with vegetables

Aim for different colours and varieties of vegetables to ensure you are getting maximum nutrient content. Add in some fruit if you would like – or save your 2 pieces of fruit for morning tea and dessert. Have at least one serving of leafy green vegetables every day. A serve of vegetables is the amount you can hold in two open hands.

2. Fill ¼ of your plate with protein

Choose fish, chicken, tofu, Greek yogurt and pulses or beans for your protein. Limit red meat to 3 serves a week and avoid processed meats such as ham, bacon and salami. Make sure to cut all visible fat off the meat. A serve of protein is generally the size of your palm.

3. Fill ¼ of your plate with carbohydrates

Eat wholegrain breads, rice and cereals instead of white bread, white rice and white pasta which lack the fibre that is needed to for gut health. Include starchy carbohydrates here e.g. potatoes and corn. A serve of carbs is the size of your closed fist.

4. Include a small amount of healthy fat

Cook with olive oil. Avoid coconut oil, palm oil, butter and ghee. Healthy fats include avocado, fish, nuts and seeds.

5. Drink water or milk

Not soft drink! Preferably nothing with added sugar.

 

Simple and flexible

Nutrition can be confusing. The healthy plate provides a practical, easy-to-understand visual guide for everyday use. It is best used for lunch and dinner as most of us do not eat these types of food at breakfast. The model offers flexibility for taste preferences and intolerances and promotes diversity of food which is essential for our gut microbiome. Many quick fix nutrition meal plans are very prescriptive, do not take into account what food you like and dislike and are usually restrictive – most people can only follow a strict diet for several weeks then return to their old patterns of eating. One of the benefits of this model is that it offers a long-term sustainable way of eating.

What if you do not eat from a plate?

Maybe you love soups or curry in a bowl or you make your family meals in the slow cooker before work. The model can be adapted no matter whether you eat from a plate or bowl or share your food. If you are cooking a one-pot meal simply follow the same principles. Make sure ½ of your ingredients are vegetables and ¼ protein and ¼ carbohydrates. If you accompany your meal with rice ensure the serving of rice is not too big – you should be having double the amount of vegetables compared to rice. With practice you will find portion control becomes easier.

The Hidden Economics of Dental Health

Comprehensive dental care isn't just about having a dazzling smile; it's a financial strategy that pays dividends throughout your life. Recent studies suggest that every dollar invested in preventive dental care saves multiple dollars in restorative treatments later.

Think of your dental health like home maintenance. Would you ignore a small leak until it damages your foundation? Most homeowners would fix it immediately, knowing that prevention costs less than renovation. Yet many apply different logic to their dental health.

 

Beyond the Obvious Costs

The financial impact of neglected dental care extends far beyond the dentist's bill. Industry experts indicate that poor oral health correlates with increased risk of serious health conditions. These connections mean dental neglect can potentially lead to extensive medical expenses down the road.

 

Additionally, there's the professional impact. Business leaders report that dental problems rank among the top reasons for unexpected employee absences. For freelancers and entrepreneurs, dental pain means lost productivity and income that no insurance plan covers.

Comprehensive Coverage: A Closer Look

Comprehensive dental insurance typically includes:

• Regular preventive care (cleanings and check-ups)
• Early intervention treatments (fillings and simple procedures)
• Major restorative work (root canals, crowns, implants)
• Sometimes orthodontic care and cosmetic procedures

While premium plans cost more monthly, the financial protection they offer when significant dental work is needed often results in substantial net savings. It's similar to carrying comprehensive car insurance rather than just liability coverage—the value becomes clear when you need it.

Making the Right Choice for You

When evaluating dental insurance options, consider:

Your dental history: If you have a history of dental issues, comprehensive coverage likely makes financial sense. 

Family planning: Planning to expand your family? Children typically need more dental interventions from sealants to orthodontics.

Age considerations: As we age, dental needs typically increase, making comprehensive coverage more valuable.

Your risk tolerance: Some people prefer higher premiums for predictable costs, while others are comfortable with financial risk.

 

Healthcare experts recommend reviewing your dental coverage during each open enrollment period rather than automatically renewing the same plan.

 

The Wisest Investment

Carlos, a financial analyst in Singapore, puts it perfectly: "I used to see dental insurance as an expense. Now I understand it's actually one of my smartest investments. The return isn't in a statement or portfolio—it's in the costs I never have to pay and the pain I never have to experience."

By viewing dental care through an investment lens rather than as a pure expense, you align your financial decisions with your long-term wellbeing. After all, true financial wisdom isn't just about building wealth—it's about protecting it from unnecessary expenses that could have been prevented.

When it comes to dental health, the old adage holds true: an ounce of prevention truly is worth a pound of cure—both for your teeth and your wallet.

What is SPF?

The most important guide to choosing a sunscreen is its SPF rating SPF – sun protection factor – is a measure of how well the sunscreen filters the damaging UV radiation. Health experts around the world generally recommend we all choose sunscreens with three important features:

1. An SPF of 50+ which is the maximum protection rating

2. Broad-spectrum coverage, which shields against both UVA (aging) and UVB (burning) rays.

3. A sunscreen that is water resistant to maintain protection during physical work, sports, or time outdoors.

Why have some sunscreens been recalled?

In 2025, independent testing in several countries found that some sunscreens offered much less protection than their labels claimed. Products marked as SPF 50+ were found to have significantly lower ratings, with some performing as low as SPF 4. This led to several recalls and raised questions about testing standards and product reliability.

Many of these products shared the same base formula, with different companies adding their own fragrances and branding. Some of the testing laboratories involved were also found to have gaps in their verification processes.

To stay informed, check your local health authority’s website for updated recall information before purchasing sunscreen.

Which is better – a mineral or chemical sunscreen?

If you choose a broad-spectrum, water-resistant sunscreen with SPF 50+, both mineral and chemical types can provide strong protection.

Mineral sunscreens (made with zinc oxide or titanium dioxide) sit on top of the skin and block UV rays. They work immediately, are often better for sensitive skin, and are more environmentally friendly, but may leave a slight white layer on the skin.

Chemical sunscreens absorb into the skin and neutralize UV rays. They should be applied about 20 minutes before sun exposure and have a clear, invisible finish.

The takeaway

Choose a sunscreen that offers SPF 50+ broad-spectrum protection, check for any safety alerts, and reapply regularly, especially after sweating, swimming, or towel-drying. Consistent protection helps prevent sun damage, premature aging, and skin cancer.