Listen to #Hashtag Hong Kong every Sunday morning at 8.15
Focusing on issues affecting civil society, we'll hear from representatives of NGOs, associations, statutory bodies, and non-profit groups.
(Sundays 8.15am - 8.25am)
Hello everyone! Today I want to share some simple, evidence-based nutrition tips that anyone can follow during the holiday season, especially as we get ready for one of the most festive time of the year.
These are moments for gathering, celebrating and enjoying food together. And as a dietitian, I’m not here to tell anyone to avoid festive foods. Instead, my aim is to help everyone enjoy them in a smarter and more balanced way, so we can celebrate without compromising our health.
Firstly, one principle that works especially well is choosing fresh meat instead of processed ones. Many traditional winter dishes include processed meats such as cured pork, salted fish, bacon, ham and lap cheong or Chinese sausage. These foods are high in sodium, saturated fat and preservatives, and are linked to higher cancer and cardiovascular risk. A healthier alternative is to focus your meals around fresh lean meats like chicken, turkey, pork, beef, fish or salmon. These options are naturally lower in additives and provide high-quality protein to keep you feel full for longer.
Afterwards, when it comes to the order of eating, starting meals with protein and vegetables can naturally help with appetite control. Protein and fiber-rich vegetables stabilize blood sugar and increase fullness, which reduces the tendency to overeat noodles, rice, pastries, or desserts later. For winter solstice meals, this could mean beginning with steamed fish, chicken, tofu, or leafy greens. And for Christmas, starting with fruit, salad, turkey breast, or grilled vegetables sets a healthier foundation for the meal.
We should also be mindful of drinks. Many holiday beverages are surprisingly high in sugar, such as soft drinks, fruit punches, milk tea, hot chocolate, and some festive Christmas drinks. Lighter choices include unsweetened tea, lemon water, sparkling water, or monk fruit drinks. If you choose to enjoy alcohol, it’s best to limit yourself to one or two glasses of wine per day, while sugary cocktails should be kept to a minimum.
Additionally, enjoying festive foods like tangyuan or sweet glutinous rice balls, cakes, pastries, or puddings is completely normal. The key is portion awareness. Two to three tangyuans are usually enough, and desserts can always be shared so everyone gets a taste without feeling overly full. Small servings still allow you to enjoy the festive flavors.
Lastly, gentle movement can help us feel better after celebratory meals. If you eat more than usual, that’s perfectly fine; what matters is how you balance it across the week. Light activities such as a 15 to 20-minute walk after meals, taking the stairs instead of the elevator, or engaging in gentle movement the next morning can support digestion and stabilise blood sugar. Remember, there’s no need for extreme dieting or fasting afterward; simply returning to your usual eating pattern is sufficient.
Festivals are meant to be enjoyed, and food is a meaningful part of every celebration. With small adjustments—choosing fresher ingredients, using healthier cooking methods, watching portions, and staying active—we can celebrate the holiday season with both enjoyment and good health. Healthy eating isn’t about restriction; it’s about balance and making choices that allow us to feel our best during the holidays and throughout the year.
People living with dementia face profound difficulties in their daily lives, struggling with memory loss, confusion, and an increasing inability to perform routine tasks. These challenges often lead to deep frustration and feelings of helplessness. The obstacles they encounter are complex and far-reaching, including delays in diagnosis, physical deterioration, cognitive decline, emotional turmoil, social withdrawal, and the practical difficulties of receiving proper care. At the same time, family members and carers experience tremendous emotional pressure, physical exhaustion, and significant financial burdens as they try to provide adequate support. Communication breakdowns and unpredictable changes in behavior further complicate relationships, creating tension and misunderstandings. The situation is made worse by insufficient support services and the persistent stigma surrounding dementia, leaving both patients and their carers feeling isolated and overwhelmed.
Hong Kong's aging population makes these challenges particularly pressing. Recent government statistics show that 21% of Hong Kong's 7.5 million residents are aged 65 or older, marking the city's transition into a "super-aged" society. Research from The Chinese University of Hong Kong indicates that 10% of people over 70 living in the community have dementia, with most cases going undiagnosed in its early stages. This suggests there may be tens of thousands of older people in Hong Kong currently living with undetected early-stage dementia, missing out on crucial early intervention opportunities.
The Jockey Club Centre for Positive Ageing has been at the forefront of addressing these issues. As an organization dedicated to serving people with dementia, we provide comprehensive services while also offering professional training for carers and conducting important research to improve care standards. In 2023, we were thrilled to receive approval from the Jockey Club Charities Trust for our ambitious "Brain Health" Dementia Screening and Community Support Programme. This four-year initiative represents the largest support programme for early-stage dementia patients and their families in Hong Kong's history, focusing on early detection through screening, coordinated medical and social services, and robust community support.
Diagnosing dementia presents significant challenges that contribute to delayed detection. The process currently depends heavily on specialists like geriatricians, neurologists, and psychiatrists, whose limited availability creates long waiting times in public healthcare and expensive private options. Many elderly individuals consequently postpone seeking help. Expanding training for family doctors in dementia care could greatly improve this situation. Another major hurdle is the subtle nature of early symptoms, which patients often fail to recognize and families frequently misinterpret as normal aging, leading to dangerous delays in diagnosis and treatment.
Early detection makes a crucial difference in dementia outcomes. When treatment begins in the early stages, medications can more effectively slow cognitive decline. Early diagnosis also gives patients and families valuable time to prepare for the future and make important care arrangements. Maintaining brain health through social interaction, regular exercise, proper nutrition, and good sleep habits can help preserve cognitive function, but dementia makes these healthy behaviors increasingly difficult to maintain. Patients often struggle with poor appetite, disrupted sleep patterns, and diminished motivation, while many also battle chronic conditions like diabetes or hypertension that require careful medication management - a particular challenge for those with memory problems.
