Food & Wellness / Living / Always tired? Breathing exercises and this wellness superfood may help keep your mind sharp

Always tired? Breathing exercises and this wellness superfood may help keep your mind sharp

How you can use ginseng and proper respiration to beat those feelings of fatigue.

1 Apr 2024

2 mins read

By Jeanne Tai

The next time you catch yourself yawning at a post-lunch meeting, know that you are not alone. A recent YouGov survey showed that less than half of residents in Singapore (44%) enjoy an average of seven or more hours of sleep each night. According to the American Academy of Sleep Medicine (AASM) and Sleep Research Society (SRS), sleeping fewer than seven hours every night is associated with adverse health conditions.

History and tradition may hold the key to beating that nagging fatigue. For instance, ginseng — the original superfood from almost 2,000 years ago — is known to relieve tiredness and boost mental sharpness. Its rich antioxidant and anti-inflammatory properties are said to enhance brain function and immunity. For an added boost, complement your ginseng intake with a good breathing/meditation regime.

Here are six easy ways to add ginseng to your diet and a step-by-step video on how to start your day right with breathing techniques, courtesy of wellness expert Cora Lee and accredited dietitian Anna Lim.

6 ways to add ginseng to your diet

In a smoothie:
Toss a spoonful of ginseng powder in your fruit or veggie smoothie.

In your tea:
Cora advises steeping eight to 12 ginseng slices in hot water for around 10 minutes, or longer for a bolder flavour.

In a capsule:
Ginseng supplements are a convenient way to enjoy this herb. Always seek medical advice before taking them.

In your cooking:
Think ginseng chicken soup or ginseng bak kut teh. And while ginseng is commonly used in soups, try incorporating it into stir-fries. “Finer roots can be used for this,” Anna suggests.

In its 'raw' form:
Cora notes that you can even eat sliced ginseng raw. “Or you can also lightly steam it to soften it,” she advises.

In dessert:
Brew it with rock sugar, red dates and white fungus for a tong sui (Cantonese dessert soup).

Consuming ginseng with care

Hiew Koo Wee, Pharmacist at Unity Pharmacy, says that one should always seek medical advice before taking ginseng as it may cause some people to experience insomnia, headaches and changes in menstrual cycles. Generally, don’t consume ginseng if you are in one of the following groups:

If you're on a blood thinner.
If you're on medication for diabetes.
If you’re pregnant.
If you’re a new mother with post-delivery symptoms like skin rashes or hot flushes.