oleh admin | Jan 21, 2025 | fitness, health, health & fitness, health and exercise, healthy workouts
-
READ MORE:
Why smartwatches aren’t so effective when it comes to reducing stress
It may not require an expensive comprehensive check-up to figure out your health status.
Experts say a
simple workout move
might showcase your power and stamina.
Dr Edward Laskowski, a specialist in sports medicine and rehabilitation at the Mayo Clinic in Rochester,
Minnesota
indicates that squats serve as an excellent measure of athleticism and can ‘enhance your performance across many different sports.’
The
strength-building exercise
is centered around engaging the leg muscles, particularly targeting the quadriceps and hamstrings.
In order to execute the movement, the New York-based personal trainer
Natalya Alexeyenko
He told SANGGRALOKA that you should begin by “establishing your posture,” keeping your feet at shoulder width and turning your toes outward slightly.
Up next, it’s crucial to activate your core muscles while keeping your spine in a neutral position, avoiding any bends or rounds.
Next, Ms Alexeyenko mentions that the key is to ‘bend down so your thighs become parallel to the ground or go as low as your flexibility permits, making sure your knees stay aligned with your toes’.
Regarding weight distribution, she recommends maintaining the weight in your quadriceps and hips instead of transferring it to your toes or knees.
To achieve a full squat, you should lower yourself gradually and use your heels to revert to the initial stance, ensuring not to utilize momentum.
To enhance the motion, she recommends breathing in as you descend and breathing out as you return to the starting position.
At the same time, keep the arms fully stretched out above your head for the entire duration. According to her, if the arms stay parallel to your body, this indicates that your shoulder flexibility is probably sufficient.
‘She notes that if this isn’t the case, then tight chest muscles might be causing internal rotation of the shoulders, which can restrict their movement.’
According to the Mayo Clinic, for the majority of individuals, performing one set consisting of 12 to 15 repetitions should be sufficient.
However, according to age, Ms Alexeyenko sets a specific target number for squats, starting with both men and women aged between 20 to 30 years old.
She mentions that for today’s generation, men aiming for peak physical condition should strive to complete 50 squats within 60 seconds, whereas women should target accomplishing around 45 during the same timeframe.
Although it may appear as a significant figure, Ms Alexeyenko states that ‘strength and stamina usually reach their zenith within this age bracket, making it achievable.’
As one gets older, the targeted objective decreases.
Between the ages of 31 and 40, the count decreases by 10 for both males and females.
At her current stage, Ms Alexeyenko suggests that rather than focusing on endurance, the emphasis should be on keeping up strength and flexibility while avoiding injuries.
Ten years later, when individuals reach the age group of 41 to 50, a fitness specialist suggests that women ought to manage 25 squats, whereas men should aim for 30.
She mentions that carrying out this movement as you get older can aid in maintaining joint health and enhancing functional strength.
For individuals between 51 to 60 years old, the number drops to 25 squats for men and 20 for women. As for those above 61, she mentions that performing 5 to 15 squats can aid in maintaining flexibility and lowering the chance of falling.
Although Ms Alexeyenko suggests that squats are a great method to evaluate the body’s joint flexibility and core strength.
She mentions that there are several important points to remember.
Regarding depth and joint flexibility, she explains: “The extent of your squat mainly relies on how mobile your hips and ankles are.”
If your lower back feels tense, it might elevate your hips, restricting how deep you go and correct positioning.
In the meantime, regarding core stability, she warns that if your pelvis shifts downwards at the bottom of the squat, this might suggest weak core muscles needing reinforcement to improve balance and support.
HOW TO EXECUTE A FLAWLESS SQUAT
Sharing her insights on squats, New York-based personal trainer Natalya Alexeyenko mentions:
1. Set your stance:
Position your feet apart at shoulder width, with toes pointed outward just a bit.
2. Engage your core:
Keep your spine straight and engage your abdominal muscles during the exercise.
3. Focus on depth:
Bend down so your thighs become level with the ground or go as low as your flexibility permits, making sure your knees stay aligned with your toes.
4. Weight distribution:
Maintain the weight in your quadriceps and glutes instead of transferring it to your toes or knees.
5. Controlled movement:
Slowly lower yourself down and use your heel strength to push back up to the initial stance, ensuring you do not rely on inertia.
6. Breathing:
Breathe in as you descend, and breathe out as you return to the starting position.
Read more
oleh admin | Jan 21, 2025 | fitness, health, health & fitness, health and exercise, healthy workouts
-
READ MORE:
Why smartwatches aren’t so effective when it comes to reducing stress levels
It may not require an extensive physical examination to assess your health status.
Experts say a
simple workout move
might showcase your power and stamina.
Dr. Edward Laskowski, a specialist in sports medicine and rehabilitation at the Mayo Clinic in Rochester,
Minnesota
states that squats serve as an excellent gauge of one’s athletic ability and can “enhance your performance across many different sports.”
The
strength-building exercise
is centered around engaging the leg muscles, particularly targeting the quadriceps and hamstrings.
In order to execute the movement, the New York-based personal trainer
Natalya Alexeyenko
mentioned LIFEHACK suggests beginning by ‘establishing your posture,’ keeping your feet apart at shoulder width, with your toes pointed outward just a bit.
Up next, it’s crucial to activate your core muscles while keeping your spine in a neutral position, avoiding any bend or curve.
Next, Ms. Alexeyenko explains that the key is to “bend down so your thighs become parallel to the ground or go as low as your flexibility permits, making sure your knees stay aligned with your toes.”
When considering weight distribution, she recommends maintaining the weight in your quadriceps and hips instead of transferring it to your toes or knees.
To achieve a full squat, lower yourself gradually and use your heels to come back up to the initial stance, making sure not to employ momentum.
She recommends breathing in as you descend and exhaling as you return to your starting position to enhance the motion.
At the same time, keep your arms fully extended above your head for the entire duration. According to her, if your arms stay in line with your torso, this indicates that your shoulder flexibility is probably sufficient.
‘She notes that if this isn’t the case, tight chest muscles might be causing internal rotation of the shoulders, which can restrict their movement.’
According to the Mayo Clinic, one set consisting of 12 to 15 repetitions is usually sufficient for most individuals.
However, according to age, Ms. Alexeyenko sets a specific target number for squats, starting with individuals aged between 20 and 30 years old for both men and women.
She states that men in this era ought to aim for performing 50 squats within 60 seconds, whereas women should strive for 45 squats to demonstrate peak physical condition.
Although it may appear as a significant figure, Ms. Alexeyenko states that “strength and endurance usually reach their zenith within this age group, making it achievable.”
As age increases, the target goal declines.
For individuals aged between 31 and 40 years old, the count decreases by 10 for both males and females.
Ms Alexeyenko suggests that at her current stage, the emphasis should be on retaining strength and flexibility while avoiding injuries rather than building endurance.
In a decade, when individuals reach the age group of 41 to 50 years, the fitness specialist indicates that women ought to manage 25 squats, compared to 30 squats for their male counterparts.
Executing this movement as you get older, she explains, can aid in maintaining joint health and enhancing functional strength.
Between ages 51 and 60, the number drops to 25 squats for men and 20 for women. For individuals older than 61, performing 5 to 15 squats can aid in maintaining mobility and lowering the chance of falling, as per her statement.
Although Ms Alexeyenko suggests that squats are a great method for evaluating the body’s joint flexibility and core strength.
She mentions that there are several important points to remember.
She explains that the extent of your squat is primarily influenced by how flexible your hip and ankle joints can be.
If your lower back feels tense, it might elevate your hips, restricting how deep you go and correct positioning.
In the meantime, regarding core stability, she warns that if your pelvis shifts downwards at the bottom of the squat, this could signify weak core muscles that require reinforcement to improve balance and support during the movement.
HOW TO EXECUTE A FLAWLESS SQUAT
Providing her insights on squats, New York-based personal trainer Natalya Alexeyenko mentions:
1. Set your stance:
Stand with feet shoulder-width apart, toes slightly turned out.
2. Engage your core:
Keep a balanced spinal column and engage your abdominal muscles during the entire motion.
3. Focus on depth:
Bend your body so that your thighs reach a position level with the ground, or go down as far as your flexibility permits, making sure your knees stay aligned with your toes.
4. Weight distribution:
Maintain the weight in your quadriceps and glutes instead of transferring it to your toes or knees.
5. Controlled movement:
Slowly lower yourself down and use your heels to push back up to the starting position, making sure not to use momentum.
6. Breathing:
Breathe in as you descend, and breathe out as you return to the starting position.
Read more
oleh admin | Jan 21, 2025 | diet and nutrition, healthy eating and living, mental health, nutrition, nutritionists
SHAH ALAM – Although radiant skin and a toned body typically indicate a wholesome diet, the significant effect of nutrition on mental well-being tends to be ignored.
Given that the World Health Organization (WHO) reports at least 970 million people worldwide suffer from issues like anxiety and depression, the impact of nutrition on mental health merits more focus.
Professor Dr Winnie Chee, an expert from IMU University in the fields of nutrition and dietetics, emphasized the strong link between what we eat and our mental well-being. She pointed out that the brain depends on vital nutrients to keep functioning properly.
The brain requires nourishment to operate efficiently—it utilizes glucose for its energy needs, proteins to produce neurotransmitters such as dopamine and serotonin, and fats to form the protective covering around nervous system tissues.
“As our knowledge expands and new research emerges, we are observing increasing proof that our eating patterns could be connected to mental well-being,” she stated.
She mentioned that studies have revealed a significant connection between diet and mental health issues like depression and anxiety.
She further noted that some research has linked nutrition to the onset of neurocognitive disorders such as dementia and Alzheimer’s, due to shortages in specific nutrients.
THE INVOLVED CONNECTION BETWEEN DIET AND EMOTIONS
Professor Chee highlighted that the relationship between nutrition and mental health works both ways: a healthy diet promotes good mental well-being, whereas individuals dealing with mental health problems frequently encounter difficulties in sustaining adequate nutritional habits.
Your state of mind and actions are shaped by your diet, and numerous behavioral factors influence how you eat.
She mentioned this encompasses emotional eating, scenarios that spark desires for fatty and sugary foods, along with stress-related factors that lead us to consume more or less food than usual.
She highlighted how children frequently mimic the eating patterns of their parents. Elderly individuals might face difficulties like restricted availability of healthy food options, trouble with preparing meals, and reduced hunger caused by long-term health conditions.
Moreover, Professor Chee pointed out that stress-induced and emotionally-driven eating frequently leads to cravings for sweets or fatty items, adding another layer of complexity to the relationship between dietary habits and general health.
She mentioned that these patterns can lead to a cycle which negatively impacts both mental and physical well-being.
INCORPORATING LOCAL CUISINE FOR BETTER MENTAL AND PHYSICAL WELL-BEING
Although diets such as the Mediterranean model are praised for their advantages, they might be expensive or not suitable for local communities here.
Professor Chee suggested incorporating the guidelines of this dietary approach into a Malaysian setting, dubbing it the “MediterrAsian diet.”
This method emphasizes an active lifestyle, complemented by consuming plant-based items such as whole grains, beans, nuts, and lentils, all of which contribute significantly to maintaining good gut health—a crucial element for overall mental wellness.
Professor Chee mentioned that foods like sardines, abundant in Omega-3, along with eggs and chicken, which supply tryptophan to aid in serotonin creation, are equally important.
The ease of following this diet comes from utilizing readily accessible and budget-friendly local ingredients.
She mentioned that leafy greens, tropical fruits such as papayas, and legumes are plentiful in Malaysia, which makes it simpler to include these nutrient-rich items in everyday dishes.
Mindful Eating: The Secret to Healthier Decisions
To truly reap the advantages of a healthy diet, being mindful while eating is crucial.
Professor Chee pointed out that contemporary living patterns, along with city growth and the abundance of ready-made meals, have resulted in a decrease in wholesome dietary practices.
“Being mindful is crucial for addressing this issue, and you can begin by observing your eating patterns or what sets off these tendencies. This way, you might discover whether stress, boredom, or sleepiness makes you consume larger amounts,” she explained.
Practices such as meal planning, having healthy snacks readily available, and utilizing apps for tracking eating patterns can greatly impact one’s diet. For instance, bananas or precut fruits serve as easy-to-reach, wholesome snack options suitable for hectic routines.
MALAYSIA’S DIET CHALLENGES
Even though Malaysia offers plenty of healthy food options, she pointed out from the 2023 National Health and Morbidity Survey that an overwhelming 95 percent of Malaysians fail to eat the suggested five servings of fruit and veggies each day.
Moreover, half of the populace has an inactive lifestyle, as 84 percent do not participate in consistent physical activity.
“Fiving servings each day isn’t much — simply equivalent to about one and a half cups of veggies such as greens during meals, along with two pieces of fruit like papaya or pineapple,” she explained.
Even though inexpensive and healthy locally grown foods are accessible, Professor Chee highlighted that numerous Malaysians still do not reach the suggested nutritional guidelines.
A COMPREHENSIVE STRATEGY FOR MENTAL WELL-BEING AND DIETARY NUTRITION
Prof Chee movingly called for increased education and awareness to equip Malaysians with the knowledge needed to make well-informed food decisions.
She emphasized the significance of integrating a diverse, nourishment-packed eating plan along with consistent exercise to boost mental well-being and general health.
She emphasized that educating Malaysians extensively is necessary so they can adopt an engaged and accountable stance towards their consumption habits. A balanced diet rich in various nutrients coupled with regular exercise is crucial not only for enhancing mental health and well-being but also for reducing the risks associated with numerous severe health issues.
As communities face growing mental health issues, the importance of nutrition as a key pillar for well-being merits greater attention.
Through deliberate food selections, people can proactively enhance both their bodily wellness and their emotional fortitude.
oleh admin | Jan 20, 2025 | beauty products and cosmetics, beauty tips, dermatology, self care, skin care
It wasn’t until recently that I became convinced about skincare—probably around the time I hit 40. It’s then that those pesky crow’s-feet began showing up prominently beside my eyes, along with several other bodily transformations I’d rather not discuss publicly. Adhering to a regimen consisting of cleansing, toning, and moisturizing felt completely foreign to me initially. Just so we’re clear, when attaching a numeral to a compound modifier, such as “three-step,” only ‘step’ gets hyphenated; the whole phrase functions together as an adjective.
Fast forward a few years, and nothing holds greater importance for me except perhaps attending Sunday mass: diligently following my nighttime skincare ritual has become second nature, and this isn’t something I plan on changing anytime soon. Given my delicate complexion, items that work well include the Neutrogena Acne Clear Cleanser, a Japanese-made Vitamin-C Toner often purchased at Don Quijote, alongside the Oxecure Anti-Acne Moisturizer. So tell me, what does your daily skincare look like? Drop me a message over Instagram—we can swap tips!
oleh admin | Jan 19, 2025 | cats, felines, pet advice & tips, pet care, pet owners
Lifehack My ID
– Seekor kucing memakan waktu yang lama untuk istirahat setiap harinya. Bahkan, kucing dapat tertidur selama 16 jam per hari atau bahkan lebih banyak lagi di usia lanjut mereka.
Kucing memiliki berbagai macam cara untuk tertidur dan posisi tersebut kerap mencerminkan arti yang berkaitan dengan instingt mereka, kenyamanan, serta perasaan aman.
Mulai dari sikap membungkukkan diri layaknya sebuah bola sampai posisi berbaring terlentang dengan perut yang menunjuk ke atas, mengutip
PetMD,
Minggu (19/1/2025), berikut penjelasan tentang makna beberapa posisi tidur kucing.
Terkurung: Menjelajahi Kepanjangan dan Perlindungan
Kucing yang tertidur melingkar sempurna layaknya sebuah bola, dengan ujung hidung menyentuh ekornya, menggambarkan sifat alami hewan tersebut dalam rangkaian upaya melestarikan panas badannya. Gerakan berbaring seperti itu sangat berguna bagi kucing untuk meredam efek dari angin sepoi-sepoi yang dingin, mendukung stabilitas temperatur tubuh mereka.
Selain itu, posisi meringkuk melindungi organ-organ vital di perut. Dalam posisi ini, organ penting seperti hati, ginjal, dan lambung dilindungi oleh tulang rusuk dan otot yang lebih kuat.
Posisi itu merupakan hasil evolusi di mana kucing liar perlu istirahat sekaligus tetap siaga menghadapi serangan pemangsa.
Condong: Tenang namun selalu berhati-hati
Saat kucing tertidur dengan posisi miring dan kaki yang meregang menunjukkan bahwa hewan tersebut merasa tenang serta terlindungi namun masih waspada. Keadaan ini memberikan kesempatan pada kucing untuk segera bangkit dan bertindak apabila dibutuhkan.
Kucing yang tertidur dengan posisi condong ke satu sisi umumnya mengalami kualitas istirahat yang lebih baik daripada ketika mereka tidur dalam posisi lain. Keberadaan suasana damai dan kurang keramaian menjadi alasan utama kenapa posisi tersebut sering kali jadi pilihan bagi mereka.
Telentang: Merasa sangat aman
Saat seekor kucing tertidur terlentang dengan perutnya menghadap ke atas serta kakinya meregang, hal itu bermakna kucing tersebut merasa amat damai dan tenang. Karena perut merupakan area yang paling rawan pada tubuh kucing, mereka cuma akan berbaring seperti itu apabila sungguh-sungguh yakin tak ada bahaya di lingkungan sekelilingnya.
Meski tampak tenang, sebaiknya diingat bahwa kucing biasanya kurang menyukai sentuhan pada bagian perut mereka.
Mengusap-usap perutnya dapat ditafsirkan sebagai ancaman, sehingga kucing mungkin membalas dengan gigitan atau cakaran untuk melindungi dirinya sendiri.
Berdiri teguh di puncak: Memantau sekitaran
Kucing yang memilih untuk tertidur di posisi tinggi seperti pada sandaran sofa, siku kursi, rak buku, atau bahkan di atas lemari es, melakukan hal tersebut berdasarkan insting dasarnya.
Di hutan lebat, ketinggian menawarkan perlindungan terhadap pemangsanya serta posisi yang baik untuk memantau makanan atau ancaman.
Di dalam rumah, letak istirahat ini memberikan rasa keamanan bagi kucing terhadap pengganggu, seperti binatang peliharaan lainnya atau anak-anak yang gemar mengejarnya. Bila seekor kucingmu cenderung lebih memilih tempat di atas untuk beristirahat, maka penting untuk menyediakan sebuah pohon kucing dengan ruang peraga yang nyaman.
Tengkurap: Siap untuk bergerak
Pada posisi ini, kucing bersandar datar mirip seperti Superman saat terbang dengan kedua kakinya—depan dan belakang—yang meregang lebar. Kondisi ini membuatnya bisa rileks namun masih dalam situasi siaga siapa tahu perlu melakukan gerakan cepat kapan pun.
Kucing yang masih merasa harus tetap waspada meski sudah mengantuk biasanya memilih tidur terlentang.
Persekitaran yang panas, contohnya permukaan dari selimut atau bantal berbulu, kerap dijadikan pilihan utama oleh mereka untuk istirahat dalam kondisi tersebut, khususnya ketika suhu udara menurun.
Beristirahat di dalam peti: Menjelajahi tempat perlindungan
Kucing cenderung mencari lokasi terbuka namun tetap aman untuk beristirahat, misalnya dalam sebuah kotak karton. Kotak ini menyediakan rasa keamanan dari segala sisi sehingga kucing menjadi lebih tenang.
Di samping itu, terletak di dalam kotak menghasilkan kehangatan bagi tubuh kucing. Banyak kucing pun merasakan kesenangan ketika ada di ruang yang sempit sebab hal tersebut menimbulkan perasaan seperti digendong.
Pose Unik: Kepuasan yang Tak Terduga
Kucing kerap kelihatan tertidur dalam posisi yang nampaknya ganjil atau kurang nyaman, sepeti merentangkan badan secara berlebihan atau membungkuk dengan cara yang tak lazim.
Itu karena kekelenturan punggung kucing yang luar biasa. Cakram antar vertebra pada kucing cukup lentur, membuat mereka bisa mengambil banyak posisi tidur yang tampaknya tak mungkin dilakukan manusia.
Di samping itu, tulang selutut kucing tidak tersambung secara langsung ke rangka tulang layaknya manusia; sebalinya, ia menempel lewat otot. Ini memberikan kucing fleksibilitas dalam pergerakan yang lebih besar, bahkan ketika sedang istirahat.
oleh admin | Jan 18, 2025 | diet and nutrition, food and drink, health, healthy living, nutrition
Were you aware that based on a recent study conducted by the Ministry of Health, 84 percent of young people in Malaysia do not realize they have diabetes?
Ponder how many of you stroll about carrying bubble tea or carbonated beverages daily, unaware that you have diabetes.
It’s evident why this occurs: the younger generation lacks understanding about how their everyday sugar consumption affects their well-being.
The Ministry of Health Disease Control Division senior assistant director, Dr Aizuniza Abdullah, recently addressed the matter.
She emphasized that Malaysian young people should assume responsibility for their well-being by embracing an appropriate lifestyle—this encompasses consistent physical activity, sustaining a nutritious eating pattern, and, crucially, reducing their consumption of sugars, as this measure proves highly beneficial.
AVOID GOING TO MAMAK STALLS LATE AT NIGHT
Can one truly claim to be a Malaysian without ever having spent a late-night session at a mamak restaurant?
Nevertheless, it’s not only the adults participating; even children take part since it is deeply rooted in our culture.
The Malaysian Dietitians’ Association council member Basmawati Baharom has pointed out that young people should avoid engaging in late-night activities because of the unhealthful food choices available, such as foods that are high in fat and sugar.
The suggestion is to cut down on late-night mamak visits after 10 pm and opt for having an earlier dinner at home on weekdays instead. Limit your mamak outings to just two times per week or reserve them solely for the weekend.
CONSUME LESS SUGARY DRINKS
The ideal choice is water, but completely eliminating sugary beverages might not work for everyone. To cut down on sugar intake from drinks, consider replacing them with healthier alternatives in your everyday meals, as recommended by the American Heart Association.
Switch to diet drinks, unsweetened iced tea, or naturally-flavoured beverages such as fruit juice whenever you have the craving for something sweet to drink.
REDUCE ADDED SUGAR
The American Heart Association additionally suggested another method to significantly reduce your daily sugar consumption.
Simply reduce the quantity of sugar you use in your meals by half. Regardless of whether you’re baking cookies or preparing your morning beverages, attempt to use only half as much sugar as you normally would. You’ll likely not detect a significant change with continued practice.
GET OTHERS IN BOARD
Research indicates that making lifestyle modifications tends to be more effective when undertaken collectively rather than individually, according to CNN Health. The power of group support cannot be underestimated. Turning these efforts into an enjoyable activity becomes easier when you involve your buddies in adopting a healthier way of living together.
It’s particularly enjoyable when you live together and coordinate your meal planning with each other. Create a sensible schedule of what ingredients should be available in the kitchen versus those that won’t be.
Here’s another exciting suggestion: Turn it into a social media challenge with your buddies as you embark on this adventure together. This way, it will not just be an enjoyable experience but also help spur each other on!
COOK MORE HOMEMADE MEALS
It is widely known that individuals who prepare meals at home tend to follow a more nutritious diet, ingest fewer calories, and are less prone to being diagnosed with obesity.
An increasing amount of scientific research indicates that home-cooked meals serve as an effective means to improve dietary quality, facilitate weight reduction, and reduce the risk of diabetes.
This is due to the fact that preparing your own dishes allows you to regulate the quantity of sugar you incorporate. Additionally, selecting the components personally ensures that you can create meals containing minimal quantities of added sugars.
Milk and fruit items include inherent sugars. You can spot additional sugars listed under the ingredients. By understanding label reading, you’ll be able to pick options lower in sugar content.
Here’s a straightforward approach to help reduce your sugar consumption! Consistency is key, alongside having supportive buddies who will encourage you throughout this journey. By doing so, you’ll be able to avoid diabetes and adopt a more healthful way of living.
Keep in mind, just because you’re young doesn’t mean you’re safe from the risk of diabetes. Therefore, it’s wiser to focus on prevention rather than treatment.
oleh admin | Jan 18, 2025 | caregiving, culture, elderly care, father child relationship, parenting
Even with the difficulties of providing care, there’s an elegance in recognizing that fulfilling one’s duty to parents isn’t optional but essential: roles and duties are well-defined.
For quite some time now, my sister and I have taken on new roles within our family. After my father retired a few years back and began experiencing declining health, the dynamics of our relationships changed significantly.
Our dad was our very own superhero, cap or no cap. He stood tall as an embodiment of self-reliance, offering us generous support through his wisdom and counsel. Moreover, he blazed new trails by being the trailblazer within his family—leaving Hong Kong for higher education and becoming the inaugural tenured professor in their lineage. Yet unexpectedly, we’ve found ourselves stepping into different shoes; our positions as offspring have shifted considerably.
My sister and I have taken on the responsibility of caregivers. As my dad and his spouse adjusted to their new circumstances, my sibling and I have created a fresh routine working together like a well-oiled duo—handling all of Dad’s doctor visits, transportation needs, and food delivery services. Additionally, I’ve been responsible for grocery shopping and organizing entertainment options at our nearby seniors’ center for him, such as bingo sessions.
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During my peaceful interludes, I grappled with the part I believed I ought to assume within a structure where the distinctions between positions had grown hazy. This fresh role didn’t sit well with me; occasionally, it felt more like a duty than a choice.
It was an understood yet unsaid rule that, since I grew up as a child of immigrants, I should respect my elders, particularly my parents.
xiao shun
being dutiful and respectful. This feeling would arise every time I disregarded a request from my parents, be it for fetching groceries from the supermarket or heeding their guidance.
”
It doesn’t matter whether it’s small or not.
“? (‘Are you obedient to your parents?’) was a query accompanied by the motion of a wagging finger.” Unlike in the West,
filial piety
In Chinese and certain other Asian societies, significant importance is placed on showing deference to elder authorities and upholding familial dignity.
Unaware of what was truly happening, I witnessed deep respect and devotion when observing how my father and his brothers and sisters looked after my grandmother following my grandfather’s passing. Each one would take turns visiting her and contribute to ensuring she received proper attention. Additionally, an uncle and aunt have been taking care of their elder parents—affectionately referred to as ‘the super seniors’—for many years now; this includes everything from scheduling doctors’ visits to cooking meals.
As mentioned, taking care of parents and other older relatives goes beyond cultural boundaries. Across various cultures and religious beliefs, looking after senior citizens continues to be significant. A majority of my Jewish acquaintances would absolutely refuse to consider putting their parents in a nursing home. Similarly, numerous American friends also take responsibility for their aging parents. Such acts reflect the norms we uphold in this era.
Many individuals in their 40s and 50s find themselves caught between looking after their children and taking care of their aging parents, managing busy schedules filled with responsibilities towards their careers, personal relationships, and even pets. Approximately 23 percent of U.S. adults fall into this category.
“sandwich generation”
, looking after both elderly parents and children under 18, with people in their 40s being the most likely group to be in this situation, as reported by the Pew Research Centre.
In reflecting on
xiao shun,
I now understand that this concept occupies a distinctive position within Eastern culture, particularly where reverence and compliance are integral parts of familial dynamics. Arguably, it serves as the foundation of Chinese households, shaping both family and societal hierarchies. This is why my father—the firstborn—continued to look after his younger brothers and sisters even when they were adults, including giving them red envelopes.
covering the costs of the family dinners
.
This framework holds an undeniable solidity. Embracing the idea that respecting one’s parents is non-negotiable rather than optional reveals a certain elegance. Responsibilities and duties within this dynamic are well-defined. Personally, I am convinced that maintaining this respect remains crucial even when faced with the difficulties of care-giving. This isn’t merely about adhering to custom; it also serves as a means to express appreciation for everything those preceding generations have bestowed upon us.
I’ve loved taking care of Dad and find pleasure in all aspects of it, from the essential tasks to the more enjoyable ones. In October, I brought him to the yearly “senior prom,” which is organized by our local Office for the Aging for seniors in our area. Dad thoroughly enjoyed himself, meeting new people and dancing along with the tunes. Seeing his laughter filled me with happiness.
My sister has chosen to create special occasions like “dinner with Dad” or “breakfast with Dad,” during which they enjoy homemade meals and casual conversations. These moments together have brought us immense value. In return, our father shares tales from his childhood along with valuable insights, enriching our family’s legacy with these precious narratives.
After every gathering, he sends a text saying “Thank you for coming to see me.” Such gratitude isn’t required. I’m merely fulfilling my duties as both a daughter and someone of Chinese-American heritage. My dad simplifies things—he’s amazing and has done so much for us over the years.
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The article initially appeared on the South ChinaMorning Post (www.scmp.com), which is the premier source for news coverage of China and Asia.
Copyright © 2025. South China Morning Post Publishers Ltd. All rights reserved.
oleh admin | Jan 16, 2025 | diet and nutrition, fruit, health, healthy living, nutrition
-
Have a tale to share? Contact us at: Health@SANGGRALOKA
A person who followed an intense diet shared their journey of surviving solely on fruits for one month, experiencing several unexpected consequences.
Shade Martin, aged 36, hailing from upstate New York, adopted an extreme diet when conventional treatments like physical therapy and medications did not alleviate her severe shoulder pain.
She had learned that alkaline fruits –
like pineapples, berries, bananas, and mangoes
– possesses anti-inflammatory qualities, hence a greater consumption might aid in alleviating bodily discomforts.
Ms Martin
she took her limited diet to an even stricter level
, by consuming only watermelons during the initial week.
This was succeeded by grapes for six consecutive days, after which a more vibrant assortment from the fruit bowl was included for the remainder of her challenge.
Even with this restricted menu, Ms Martin mentioned that she felt more energetic than normal due to the gradual release of natural sugars. Additionally, she found herself thinking more clearly as well.
Research shows that fruit can improve brain function and one study by Harvard Medical School found that women who consumed two or more servings of strawberries and blueberries each week delayed memory decline by up to two-and-a-half years.
Other benefits Ms Martin enjoyed included barely noticeable menstrual cramps and she lost 10 pounds in weight.
Although Ms. Martin mentioned that she experienced more advantages than drawbacks from her dietary choices, she acknowledges that this approach may not suit everybody.
Since she was already a vegan and had completed several juice cleanses before, this transition wasn’t as drastic for her compared to others.
Dr Tracey Brigman, a registered dietitian and professor at the University of Georgia, informed SANGGRALOKA that she does not recommend such an extreme method.
The nutrition specialist states: “Although fruits are a great source of certain vitamins and minerals, they do not provide all the essential nutrients required for good health.”
This may cause several health issues. Consuming just fruits could result in shortages of proteins, beneficial fats, and certain vitamins and minerals present in other food categories.
Furthermore, many fruits have low calories, potentially resulting in insufficient caloric consumption and tiredness since it might be challenging to consume enough fruit to meet the necessary calorie requirements.
‘Therefore, this dietary approach may result in nutritional deficiencies.’
Mrs. Martin acknowledges that her fruit-only regimen did have some not-so-positive outcomes.
While consuming only grapes, Ms Martin mentioned that she expelled large quantities of mucus.
‘I just couldn’t stop… It completely blew me away,’ she remembered.
Nutritionist Dr. Brigman informed this site that generally, ‘eating fruits tends to be linked with a decrease in mucus production.’
Nevertheless, she notes: “It is believed that certain fruits triggering histamine release from your body might lead to an increased production of mucus.”
This primarily happens in people who have a sensitivity or intolerance to histamine.
‘Some examples of these fruits include citrus fruits, grapes, bananas and strawberries.’
As fruits are high in fiber, Ms Martin said she pooped ‘a whole lot’ more than usual but this was something she was expecting.
Experts at the Cleveland Clinic say that this increase in bowel movements is a positive change, as it can clear out your digestive system and ‘sweep waste out’.
This elimination of waste and toxins can help contribute to overall well-being.
On some of the surprising benefits of her diet, Ms Martin said she experienced less period cramping than usual.
During a Q&A session with wellness influencer Gillian Berry, she shared: ‘Regarding my menstrual cycle, oh wow!’
I experienced minimal discomfort. If we rate it from one to ten, it would be close to zero.
In addition to experiencing reduced discomfort, the dieter mentioned that her menstrual flow was ‘very light,’ though it persisted for a more extended period than usual.
Dr. Vinni Makin from the Cleveland Clinic indicates that menstruation might completely stop when an individual follows a very strict dietary regimen.
Explaining why this happens, she says: ‘When you go through these kinds of physical changes, the body interprets it as stress.
‘Your body is conserving all its energy. It stops your menstrual cycle and reduces your hormone production because it only wants to use resources for things that are very, very, very important, like breathing and digesting.’
Dr Makin warns that losing periods can be an indicator that someone is nutritionally deficient and they ‘don’t have enough fat to support that hormone production’.
To get back to normal, she recommends boosting calorie consumption.
A plus point for Ms Martin as she continued with her fruit-only regimen was that her complexion enhanced.
Initially, she said her skin was ‘extra glowy’ and then the detox allowed all of the toxins from her skin to emerge.
Although this led to some pimples appearing on her forehead, she states that the final outcome is healthier-looking and feeling skin overall.
Following just a diet of watermelon and grapes for nearly fourteen days, Ms. Martin began indulging in various types of fruit.
Regarding her everyday eating habits, she begins her day with a big glass of either lemon or lime water.
Next, approximately 20 minutes later, she would prepare a 32-ounce smoothie incorporating some of her preferred components such as bananas, dates, blueberries, and cherries.
Navigating through her daily routine, rather than having three main meals, she opted for snacking on single pieces of fruit.
She mentioned that the toughest aspect for her was seeing her husband and daughter consume ‘regular’ meals in front of her, so she found ways to divert her attention during these moments to avoid feeling tempted.
In total, she shed 10 pounds within the 30-day period; however, shedding weight wasn’t her aim, nor did she keep track of calorie intake.
The Dietary Guidelines for Americans suggest that grown-ups consume between 1.5 to 2 cups of fruit and about two to three cups of vegetables daily.
Nevertheless, as per the latest statistics from the CDC, merely around 10 percent of adults in the United States are fulfilling these guidelines.
Ms Martin argues that the primary issue regarding low fruit intake is the belief that fruits contain an excessive amount of sugar.
She ends with: “Fruits are essential, and they shouldn’t be restricted in our eating habits. It’s a common misunderstanding that they lead to various health problems like diabetes; however, we ought not overlook the impact of unhealthy fats.”
‘You know, the refined sugars and all the other things… You start to remove some of those other things from your diet and you’ll see that [fruit is] not the issue but we need it for brain power, we need it for our body energy and strength.’
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oleh admin | Jan 15, 2025 | career advice, employment, job, jobs and careers, lifestyle
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A color-coded map has displayed the ideal job aspiration across each nation worldwide.
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READ MORE:
The 53 finest and poorest nations for expats at work – led by a European nation at the summit.
An intriguing updated map has unveiled the top careers worldwide, showing that piloting is the global dream job for 2025.
The map uses color-coding for different countries to show what kind of job-related information their inhabitants seek most, possibly aiming to pursue those careers.
The phrase ‘
How to become an aviator
It was searched 432,360 times on
Google
in 2024, with the search at the top
Egypt
, the Czech Republic and Slovakia.
Based on the study conducted by the financial services provider,
Remitly
, the second most sought-after profession globally is lawyer, with 393,380 searches worldwide. Legal careers lead in search trends across numerous countries including
France
,
Brazil
,
China
and Spain.
Serving as a police officer ranks third (272,730) globally and stands as the top desired profession in both regions.
South Korea
and
Poland
.
In England, Scotland, and Northern Ireland,
How to Become a YouTube Creator
‘(13th globally, with 171,840 searches), this career is the most sought-after option and leads the rankings as well,’
Singapore
,
Indonesia
and
Fiji
.
Flight attendant
leads in the USA (17th globally, with 154,810 positions) and is also considered the most coveted profession in Jamaica and Barbados.
Positions in the healthcare industry similarly attract many candidates.
pharmacist
(4th globally / 272,630 overall / top in Japan) and
nurse
(5th worldwide, 248,720) rounding out the top five dream jobs.
Physical therapist
secures the sixth position in the list (244,050),
midwife
comes seventh (227,010) and
prosecutor
eighteenth (220,870, leading in Turkey).
The remainder of the top 10 consists of
actor
(ninth/199,150/top in Austria) and
judge
(tenth, 198,450).
Although it doesn’t crack the top 20 worldwide job searches, ‘صند
How to become a disc jockey
‘(109,650) leads as the top career search term in Australia, Canada, Ireland, India, and New Zealand.’
In Europe, both Italy and Bulgaria are struggling to find employment in the global top 20, with
fitness trainer
(70,180 globally) leading the chart of ideal professions in Italy and
taxi driver
top in Bulgaria.
Professor
(12th worldwide, 175,420) leads the chart in Portugal, Belgium, and Germany, whereas Wales deviates from this trend.
YouTuber
trend in the United Kingdom with
paramedic
(20th globally, with a rank of 136,820) leading as its highest search.
In Central America,
attorney
(2nd globally, with 393,380 searches) is exceptionally popular and ranks as the most sought-after career in Mexico, Guatemala, Honduras, El Salvador, Nicaragua, Costa Rica, Panama, and the Dominican Republic.
Attorney
Also gains traction in South America, but ‘
How to become an actress
‘ is most prevalent in Argentina (97,700) while
firefighter
leads in Chile (16th globally, 155,120).
‘
Ways to become a content producer
‘(52,360) stands out as the top preference in Africa, ranking first in countries like Nigeria, Cameroon, and Tanzania. Other innovative career paths include
blogger
and
author
also feature.
Although
entrepreneur
If it doesn’t reach the top 20 globally, this option is particularly favored in Côte d’Ivoire, Angola, the Republic of Congo, Congo, Madagascar, Gabon, Guinea, and Senegal.
In Asia, ‘
How to become a physician
‘(11th globally, with 192,280 searches) leads as the top query in both Myanmar and the Philippines,’
attorney
is the most popular choice in the Middle East.
Jordan deviates from the regional legal norms with ‘
How to become a professional soccer player
‘(95,950), topping the list as the most desired profession among locals.’
The people of Papua New Guinea would prefer to be
creative writers
, distinguishing itself from the rest of Oceania where
DJ
and
attorney
are the top choices.
Ryan Riley, who serves as the vice president of marketing for EMEA and APAC at Remitly, comments: “It’s intriguing to observe the wide range of varied career paths highlighted within the list of globally sought-after ideal professions.”
We’re noticing a tendency where the most coveted positions globally are leaning towards more corporate roles and emphasizing higher salaries rather than other professional aspirations, particularly evident in the rise of careers in law.
The increasing fascination with healthcare professions is notably uplifting and might still be a result of the pandemic prompting individuals to pursue positions that benefit their communities.
Many individuals aspire to pursue their ideal careers by relocating overseas where job opportunities abound. Should you aim for this path, I strongly suggest conducting extensive research and devising a comprehensive three-year strategy prior to making your move.
This will enable you to manage your finances more effectively, forecast career advancement, and assist in reducing anxiety when relocating overseas.
For more information, visit
Remitly
.
TOP 20 MOST SOUGHT-AFTER CAREERS GLOBALLY IN 2025 BASED ON SEARCH VOLUMES
1. Pilot – 432,360 Google searches in 2024
2. Attorney – 393,380
3. Police Officer – 272,730
4. Pharmacist – 272,630
5. Nurse – 248, 720
6. Physiotherapist – 244,050
7. Midwife – 227,010
8. Prosecutor – 220,870
9. Actor – 199, 150
10. Judge – 198,450
11. Doctor – 192,280
12. Professor – 175,420
13. YouTuber – 171,840
14. Dietician – 170,920
15. Psychologist – 160,270
16. Firefighter – 155,120
17. Airplane crew member – 154,810
18. Real estate agent – 153,640
19. Psychiatrist – 152,290
20. Paramedic – 136,820
Source:
Remitly
, based on information collected in 2024
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oleh admin | Jan 15, 2025 | cities and towns, culture, tourist attractions, travel destinations, world
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The rankings are derived from a worldwide poll involving thousands of urban residents.
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READ MORE:
I am an avid trekker – this location offers some of the least recognized trails for walking in the UK.
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Top wrongly identified attractions: London’s Tower Bridge No. 1
According to Time Out, Cape Town is currently the top city globally.
According to the esteemed guide’s list of the 50 Best Cities in the World for 2025, it has secured the prestigious first place due to its ‘aesthetic appeal, historical landmarks, and vibrant cultural centers’.
The top five in the rankings is rounded out by Bangkok (second place) and New York (third).
Melbourne
(fourth) and
London
(fifth).
The rankings were compiled based on feedback from over 18,500 residents living in cities who shared their opinions about various aspects of urban life. The questionnaire encompassed topics ranging from cuisine, entertainment scenes, cultural offerings to financial considerations, personal well-being, and general atmosphere.
A group consisting of over 100 urban specialists, sourced from Time Out’s worldwide community, was tasked with identifying the most vibrant cities globally at present. After gathering all this information along with additional details spanning 44 distinct factors, Time Out determined the top-ranked metropolitan areas worldwide for the year 2025.
Grace Beard, the Travel Editor at Time Out, states: “Each year, our compilation of Time Out’s Top Cities Globally demonstrates that if you wish to understand what constitutes an outstanding city, seek insights from those who live there. This year, thousands of urban residents around the world participated in our poll.”
This list doesn’t just highlight the globe’s most thrilling destinations for 2025, where top-notch culture, fantastic cuisine, and vibrant night scenes abound around every street corner; it also spotlights spots where residents truly feel comfortable.
Swipe down to uncover more details about the top 10 and view the complete rankings…
1. CAPE TOWN
The overall champion excelled in all areas, according to Time Out. It shows that 82 percent of Cape Town residents find their city beautiful, and an impressive 97 percent say it makes them happy.
Timeout mentions: “Where else could you explore an African penguin colony, sample award-winning wines, walk along Blue Flag beaches, take in the vistas from one of the New 7 Wonders of Nature, and revel in energetic night life — all within a single day?”
Cape Town provides all of these attractions and even more, ranging from historical landmarks to vibrant cultural centers: think about Kalk Bay’s rich fishing tradition, East City’s culinary landscape, Time Out Market Cape Town, or the stunning natural scenery at Cape Point.
2. BANGKOK
‘Bangkok ticks all the boxes for being an excellent city.’
As declared by Time Out about the Thai capital, it is famously known for its friendliness, cultural richness, and abundance of iconic landmarks such as Wat Arun and the Grand Palace.
The guide mentions: ‘Bangkok’s globally celebrated cuisine—from the street foods at Chatuchak Market to the robust flavors found in Yaowarat—scored top marks. Eighty-six percent of residents consider the city’s dining options as either “good” or “amazing,” while eighty-four percent find eating out to be budget-friendly. The expansion of both the BTS Skytrain and MRT have made navigating Bangkok more convenient than ever before.’
3. NEW YORK
Time Out states that New York, a continually transforming hub of activity, generates a persistent excitement that keeps both residents and tourists constantly engaged.
It goes on: “Here, FOMO is very much present – look away for even a moment, and you could miss out on amazing street art, Michelin-starred temporary eateries, or unexpected musical performances. A significant seventy-eight percent of New York residents found the city thrilling, which was the highest rate among all the cities polled—moreover, an astounding ninety-two percent gave their endorsement to the metropolis’s top-tier arts and cultural landscape.”
‘Whether you’re drawn to famous spots such as The Edge, which boasts the tallest observation deck in the Northern Hemisphere, or lively areas like Riverdale and Coney Island, this city offers everything one could want.’
4. MELBOURNE
Melbourne secures fourth place largely due to its vibrant dining culture and rich cultural heritage.
Time Out mentions: “Melbourne’s status as Australia’s hub for cuisine and culture is well-deserved; the city boasts premier restaurants, major exhibitions, and attractions highlighted by Time Out.”
Coolest Street on Earth for 2024
.’
The guide mentions that Melbourne ranks second in the ‘restaurants and dining out’ category and fourth in ‘culture’.
5. LONDON
Time Out proclaims London as ‘one of the globe’s premier cities,’ attributing this ranking to its ‘exciting culinary scene, legendary bars, unmatched retail opportunities, and varied neighborhoods.’
The guide proceeds: “Time Out experts named London as the most beloved city, with residents acknowledging it as the most diverse and inclusive.”
‘London’s night life has bounced back with vibrant spots such as Hoxton’s transformed pub-and-now-club Lion and Lamb, Outernet’s Here venue, and Hackney Wick’s Color Factory, along with fresh LGBTQ+ hangouts like La Camionera and The Divine.’
‘London is far from being a quiet city – it’s alive with activity and culture.’
6. NEW ORLEANS
New Orleans enchants for numerous reasons, with its resilience being one of them,” states Time Out. “It has been nearly two decades since Hurricane Katrina, and the city is bouncing back once more after the recent New Year’s assault.
The city’s deep heritage, breathtaking buildings, iconic eateries, distinctive musical landscape, and varied culture — encompassing African-American, Caribbean, French, Vietnamese influences, among others — have molded its identity. This influence can be seen in places like the Backstreet Cultural Museum and during numerous yearly events throughout New Orleans.
‘Ranked as the third most budget-friendly destination on the list, New Orleans boasts that 72 percent of residents find attending live music events to be easy on their wallets, while an impressive 83 percent believe that getting a beverage at a local pub isn’t financially burdensome. In this vibrant city, there’s continually plenty to appreciate, commemorate, and enjoy.’
7. MEXICO CITY
In Mexico City, ‘each neighborhood seems like home’.
This conclusion comes from the Time Out 2025 city index, highlighting that locals meet up at places like Parque México or Chapultepec Forest and relish outdoor events such as those held at Cineteca.
The guide mentions: ‘Events such as the Free Design Week and the Jazz Festival Polanco infuse the city with energy, particularly during “Museum Month” in May, which showcases renowned sites including Munal and Palacio de Bellas Artes.’
‘Whether you’re attending the Day of the Dead processions or enjoying Formula 1 events, Mexico City provides non-stop celebrations and countless activities throughout the year. It’s quite appropriate that 96 percent of residents feel content with their city, and an equal number concur that they derive pleasure from the daily experiences offered by their urban environment.’
8. PORTO, PORTUGAL
Time Out reports that Porto “impresses both residents and tourists,” with an impressive eighty percent of those living in Porto stating they feel happier there compared to other places.
The guide further notes: “Porto isn’t only lauded by Time Out as Portugal’s ‘second city.’ Recently, it has been recognized as Europe’s top beach destination and an up-and-coming culinary hub. The city features breathtaking urban beaches, restaurants with Michelin stars, a freshly inaugurated Time Out Market, along with lively gastronomic happenings such as the Portuguese Michelin Gala.”
The city’s friendly residents, delightful art galleries, famous cafes, and beautifully maintained parks contribute to its status as a haven of warmth and attractiveness, always matching its renowned fame.
9. SHANGHAI, CHINA
Timeout remarks: “Shanghai always keeps you engaged; it’s an energetic place where everybody seems to be the leading figure.”
Shanghai excels at enjoying life – its nightlife was awarded the top overall score by residents, with 80 percent of participants noting that it’s simple to connect with others and forge friendships.
Regardless of whether you’re observing a troupe of locals effortlessly switching from tai chi to hip-hop in a picturesque park, or encountering Fumin Lu’s renowned alpacas, there’s constantly something fascinating to discover.
‘The city also excels in convenience and cleanliness according to locals, making Shanghai a joy to explore.’
10. COPENHAGEN, DENMARK
Visit Copenhagen and you’ll find a city with a ‘laid-back tempo and society-oriented atmosphere’.
And you might wish to remain here eternally.
Time Out mentions: “This is a location where numerous travelers aspire to have as their residence (indeed, it ranked fourth among the favorite cities according to Time Out editors and urban specialists).”
Programs such as CopenPay, which encourages respectful tourism, along with the expanded subway system (linking additional parts of the city including the newly created green area at Operaparken and the recently inaugurated cultural hub and communal eating venue Nordhus), promote a well-balanced and sustainable way of living.
Copenhagen’s philosophy is straightforward: embrace a more relaxed tempo that prioritizes wellness and relationships, an approach that motivates urban centers globally.
For more visit
www.timeout.com/things-to-do/best-cities-in-the-world
.
TOP URBAN DESTINATIONS GLOBALLY FOR 2025 AS CHOSEN BY TIME OUT, RANGING FROM BRIGHTON TO SYDNEY
1. Cape Town, South Africa
2. Bangkok, Thailand
3. New York, USA
4. Melbourne, Australia
5. London, UK
6. New Orleans, USA
7. Mexico City, Mexico
8. Porto, Portugal
9. Shanghai, China
10. Copenhagen, Denmark
11. Chicago, USA
12. Lisbon, Portugal
13. Edinburgh, UK
14. Hong Kong
15. Sydney, Australia
16. Amsterdam, Netherlands
17. Barcelona, Spain
18. Seville, Spain
19. Paris, France
20. Medellín, Columbia
21. Hanoi, Vietnam
22. Madrid, Spain
23. Berlin, Germany
24. Dubai, UAE
25. Singapore
26. Rio de Janeiro, Brazil
27. Beijing, China
28. Chiang Mai, Thailand
29. Jakarta, Indonesia
30. Vienna, Austria
31. Tokyo, Japan
32. Marrakech, Morocco
33. Perth, Australia
34. Brighton, UK
35. Prague, Czech Republic
36. Glasgow, UK
37. Brisbane, Australia
38. Marseille, France
39. Budapest, Hungary
40. Los Angeles, USA
41. Lagos, Nigeria
42. Seoul, South Korea
43. Valencia, Spain
44. Montreal, Canada
45. Bilbao, Spain
46. Abu Dhabi, UAE
47. Belfast, UK
48. Bristol, UK
49. Mumbai, India
50. Warsaw, Poland
Source:
Time Out
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