How to Lose Weight if You’re Hypertensive

Losing weight if you are hypertensive can make a lot of difference, because it lowers the risk of complications of the disease and it will make managing your blood pressure a lot easier. While practicing good eating habits and having regular exercise might sound so easy, these are difficult tasks for some people.

Talk to Your Doctor
You will need a lot of support and encouragement to lose weight, so start by talking to your doctor or your healthcare team in Singapore before undertaking such a task. You are not supposed to just stop eating certain food to lose weight, because your body will still need nutrients and vitamins from a variety of sources. An ideal diet for a hypertensive will consist of the following: whole grains, fruits and vegetables, low-fat dairy food, legumes and nuts, non-tropical vegetable oils, and skinless fish and poultry. You should also avoid taking medication, supplements, and vitamins that your doctor is not aware of.

Determine the Ideal Weight
You are considered overweight if your body mass index (BMI) exceeds 25. Obesity can place you at risk for various heart complications, as well as diabetes and other diseases. Maintaining an ideal weight has proven to have improved blood pressure in various studies of both hypertensive patients and non-hypertensive individuals. Weight and fat mass are even considered determining factors when predicting the likelihood of developing hypertension in people. Ideally, the waist circumference should not exceed 102 cm in men and 88 cm in women.

Determine the Best Diet Plan
Your doctor will encourage you to prepare your food so that it will be easier to monitor what type of food you’re eating. As a hypertensive, you must avoid the following food: high-sodium content, trans fat and saturated fat, red meat, sweeteners or added sugar, and high sugar content. If you need to buy food from the shops, you should practice reading the labels to avoid food high in trans-fat, saturated fat and sodium, which can all increase cholesterol levels and blood pressure.

Exercise Properly
Before starting any exercise regimen, you also have to consult your doctor, especially if you have other pre-existing medical conditions like heart problems. You might be asked by your doctor to monitor your heart rate (there are tools you can equip on your wrist for this) while you’re exercising and resting to get a good comparison of what physical activities do to your body. Once your doctor has determined the ideal training heart rate, your exercise routine should be within 50% to 85% of your maximum heart rate.

Monitor Your Blood Pressure
Lastly, you need to monitor your blood pressure regularly using a bicep monitor and to record the results in a diary so you can show it later to your doctor. Take note of the following numbers:

• Normal: 120/80 or less
• Prehypertension: 120/80 to 139/89
• Hypertension: 140/90 to 160/100 or higher
• Hypertensive Crisis: 180/110 and higher

Cardiac Arrest vs. Heart Attack: What’s the Difference?

The terms cardiac arrest and heart attack have been often interchangeably used by a number of people in Singapore, but these two conditions differ from each other. While a great number of heart attacks do not necessarily lead to a cardiac arrest, having a heart attack is one common cause of a cardiac arrest.

What is a cardiac arrest?

Ask any cardiologist and they’re likely to let you know that a cardiac arrest is more of an ‘electrical’ problem. The condition happens when the heart begins to malfunction and unexpectedly stops beating. Your heart specialist would say the condition is caused by an electrical malfunction in the heart, which is the reason why you have an abnormal heartbeat or Arrhythmia.

Since the normal pumping pattern of the organ is disrupted, it cannot pump enough blood for the lungs, brain, and other organs for their usual functioning.

What happens during a cardiac arrest?

When a cardiac arrest happens, the patient turns unresponsive and may even stop breathing or only gasp. It can also be fatal, thus immediate treatment must be provided to the victim in order to prevent serious complications. Knowing the nearest heart doctor or cardiology center helps in such times of emergency.

What should you do?

You don’t need to be the best cardiologist in Singapore to provide assistance to a victim suffering from cardiac arrest. As a matter of fact, the condition can be reversible if it’s treated immediately within the first few minutes. Don’t forget to call emergency medical services for help (995), and begin to give cardiopulmonary resuscitation (CPR) if you have adequate medical background. Thereafter, they will bring him to see a http://www.harleystreet.sg/blog/heart-health-get-screened-by-a-good-cardiologist-in-singapore/ in Singapore for a thorough check.

By the time an Automated External Defibrillator (AED) is made available, make sure the patient uses it as soon as possible. Given the chances of a cardiac arrest occurring at the most unlikely places during the most unlikely hours, if two people are available to assist the patient – one should provide CPR while the other must remain calm and stern in calling 995 and finding an available AED nearby.

What is a heart attack?

Contrary to a cardiac arrest’s ‘electrical’ problem, a heart specialist would know that a heart attack is more of a ‘circulation’ problem. The condition occurs when the regular blood flow to the heart is blocked. Having a blocked artery may prevent the blood (which carries oxygen) to reach a particular section of the heart.

Any cardiologist knows how a heart attack can be dangerous. If the blocked artery is not immediately reopened, the specific part of the heart which normally gets nourished by that particular artery begins to perish and cease to fulfill normal function.

What happens during a heart attack?

If you frequently visit your cardiologist for a heart screening, you can ask them about the common symptoms of a heart attack for your knowledge. This would help you deal with the problem during the unfortunate moment it may happen to you or a loved one.

Common symptoms of a heart attack include the following: shortness of breath, intense discomfort in the chest (general upper body), nausea/vomiting, and cold sweats. It is important to note that these symptoms begin to appear in a gradual pace, meaning it may persist for days or even weeks before the occurrence of a heart attack.

Contrary to a cardiac arrest, the heart typically doesn’t cease to beat in the event of a heart attack. However, the longer the person remains untreated and unassessed by a heart doctor, the greater damage the heart attack may inflict on him/her.

Heart attack symptoms may also vary between genders. For instance, women may experience different symptoms compared to men. This may include nausea/vomiting, shortness of breath, and jaw or back pain.

What should you do?

A heart attack may happen to just about anyone regardless of healthy heart results during your regular heart screening procedure. Because of varying age, gender, or lifestyle factors – anyone can be prone to the risk of a mild or acute heart attack at some point in time.

In dealing with a heart attack, you must first call 995 in Singapore for emergency medical assistance. Remember that every second matters. Calling the emergency medical services (EMS) right away can help you get the patient to the emergency room as soon as possible. This is important; considering the longer you prolong treatment to a heart attack victim, the greater danger he/she might face in the future.

Treatment can begin as soon as emergency medical professionals arrive at the scene. They are trained to handle emergency circumstances with ease, and some staff are even well-versed at trying to revive someone whose heart has ceased to beat. Heart attack patients who arrive by the ambulance car are also likely to receive faster treatment at the hospital, increasing the chances of survival.

What’s the link between the two?

Generally, heart attacks do not lead further to a full-blown cardiac arrest. But a heart attack is one common cause in the event of a cardiac arrest. The link between the two conditions is so close that a lot of people mistakenly refer to one condition as the other and vice versa.

There are also other health conditions which may disrupt the natural rhythm of the heart. Oftentimes, these cases lead to a cardiac arrest.

Every second counts in the event of a cardiac arrest or a heart attack. Even if you remain unsure which condition is the patient suffering from, whether it’s a heart attack or a full-blown cardiac arrest, always seek emergency medical help ASAP the moment you notice the symptoms. Keep a watchful eye out for red flags, as they might save your life in the long run.

5 Self-Care Things to Start Doing This 2017

New Year’s resolutions may be cliché, but they’re helpful for your well-being. However, other than sticking with it, the hardest part of resolutions is choosing which habit to make over. We’re making it easier for you—choose one (or more, or all!) of these five self-care things to start this year.

1. Take an Hour Off from Social Media Everyday
This might be a major change for many of us, but our addiction to social media affects our ability to do work, engage with people and being totally present in the moment. What’s more, researches have linked being constantly online with depression and anxiety, compromising sleep quality. Try taking a break from your phone in exchange for an hour of genuine leisure every day.

2. Get a Massage Once a Month
Treat yourself to a full body massage at the end of each month to reduce physical, mental and emotional stress. Worried that this may seem like an indulgent use of time and money? Remember that the antidote for selfishness isn’t selflessness—you need to take care of yourself first before you can take care of others. De-stressing for 30 minutes to an hour can actually help you become a better worker, a friend and a person.

3. Stop Attempting Perfect Diet
We’re not saying you should stop your guilt-free diet, but do not deprive yourself on some—or more—indulgences. Do as much as you can to make smart decisions when it comes to eating. Maybe you can pack your own lunch thrice a week instead of five or refrain from sweets every other day. Baby steps are always better than doing nothing at all.

4. Nurture and Prune Relationships
A great group of friends can make you feel more confident, get through stressful days and even help you with your health goals. Toxic people, on the contrary, suck the life and happiness out of you. Nurture your relationship with the first, and cut ties with the second. Keep your relationships healthy, and make a point to connect with the great people in your life—perhaps, through text, call or a cup of coffee—at least once a week.

5. Give Up One Indulgence Once a Week
Humans are creatures of habit, and most of these habits gear towards unhealthy ones. Choose one indulgence to give up for a week. The goal here is to know and understand that you can live perfectly without it. It can be anything from soda to taking the elevator, but this small change will give your body a break and a small taste of what it’s like to step away from this habit on your terms.

The New Year is the best time to start new and better habits. Take advantage of this opportunity, and make your own road map towards happiness and better quality of life.

5 Allergy-Busting Foods to Eat

Taking antihistamine pills might be known as one of the traditional allergy treatments, but it isn’t the only means of busting your allergies away. If you’re looking for a more natural solution, try out this five allergy-busting foods to relieve your seasonal sneezes and give your immune system its much needed boost.

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  1. Local Honey. Although its allergy-busting properties rely on hearsays, taking in a good dose of local honey is one of the well-known natural remedies for allergic rhinitis. The locally produced honey contains pollens from plants and that is what acts as the natural allergy vaccine. By introducing small amounts of allergen into your body, you activate your immune system and build up an immunity against it over time.

 

  1. Garlic. Apart from making your dishes tastier, garlic also aids in boosting your immune system while acting as a natural decongestant. These little bulbs become more effective when it’s crushed and eaten raw. If the thought of munching on raw garlic doesn’t appeal to you, then try adding it to your salad dressing or pesto sauce.

 

  1. Mackerel. Along with other oily fishes like sardines and salmon, mackerel contains high amounts of omega-3 fats. These essential fats has anti-inflammatory properties that are known to help in reducing one’s risk of getting allergies. For vegans, your best source of these essential fats would be chia and flaxseeds. If you don’t always get to eat any of these oily fishes, take an omega-3 supplement instead.

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  1. Lemons. Not only is it great for quenching your thirst, lemons – with its bioflavonoids and vitamin C content – also work wonders as natural decongestant and natural antihistamine. Simply drink a freshly squeezed lemon water with a few drops of local honey regularly to give your immune system the support it needs.

 

  1. Turmeric. Put an extra teaspoon of this spice into your curry for an added therapeutic benefits. Curcumin, an active ingredient found in turmeric, is believed to prevent the release of histamine in the body. Aside from that, turmeric also possess anti-inflammatory properties that aids in easing inflamed airways associated with allergic rhinitis.

Although there are some foods that trigger allergic reactions, there are also those that remedy them. So start stocking up your pantry with these spices and food, not just to create tasty dishes, but to bust your seasonal sneezes away as well.

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5 Daily Habits to Maintain a Healthy Heart

Cardiovascular disease is one of the major causes of death around the world, but this doesn’t come as a surprise now, given the kind of lifestyle that most of us have. While genetics play a role in your chances of acquiring this disease, there are still some simple habits that you can incorporate into your routine for an extra protection and to have a healthy heart for life.

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  1. Upgrade Your Cooking Oils. One of simplest way that you can do to secure your heart’s health is to ditch oils that contain inflammatory omega-6 fatty acids, such as canola, corn, safflower and soy, and replace them with their healthier counterparts like avocado, coconut and olive oil. These anti-inflammatory oils aid in regulating blood sugar levels, allowing you to metabolize your insulin better, resulting to an improved heart health.
  1. Limit Your Sugar Intake. It may not seem like it, by sugar can actually contribute in increasing our chance of acquiring and dying from heart disease. A good way to avoid this is to cut the amount of sugar in your recipes by half. Also, opt for fruits, sweet vegetables and spices to satisfy your sweet cravings instead of indulging on overly sweet desserts.
  1. Increase Your Produce Consumption. Another good way to maintain your heart health is to increase your produce intake by eight servings a day. Other than fibre, vitamins and minerals, veggies also contain antioxidants that can help in preventing health problems such as cardiovascular diseases.

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  1. Perform Cardiovascular Exercises. One of the key components for maintaining a healthy heart is performing cardiovascular exercises. Our heart is a muscle, and by performing a repeated cardiovascular exercise, it becomes stronger. The best part about it? It doesn’t really take that much time and effort to perform cardiovascular exercises. In fact, doing a five to 10-minute workout is already enough to get such great benefits.
  1. Stay Active. If you already found a workout routine that perfectly fits your needs and schedule, experts suggest performing that routine regularly. The goal of working out is to simply elevate your heart rate for a certain length of time. Don’t go too extreme though, as engaging in exercises like CrossFit only leads to injuries and burn out. Just be steady with your routine and exercise at your own pace.

Although avoiding cardiovascular diseases can be quite difficult if it’s in your genes, there are still some simple things that you can do to ensure that you have a good heart health. Just eat the right foods, stay active and a healthy heart will be yours.

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The New Health Trend: Coconut Oil

Health trends are just like fashion trends, one day something new is in, one day it’s out. According to several nutritionists, the next big thing that will help our diet and our beauty issues is coconut oil. It’s considered the new fountain of youth that will help us get healthy, beautiful hair and can help in treating virtually any beauty problem.

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Below we give you three reasons why you should try the coconut oil fad.

Gives life to your hair

The ever-changing weather can take a toll on our crowning glory. The continuous cold and chilly weather can dry up your hair, making it harder to style and making it more prone to breakage. You can make coconut oil part of your weekly hair spa treatment in order to achieve soft hair that’s full of life and volume. Coconut oil can be an all-natural hair conditioner free of harmful chemicals present in market-sold conditioners.

You can put 3-5 tablespoons of coconut oil, put it in a tub, melt it, and then apply it through dry hair. Let it sit and rub the oil through your hair, making sure that it is properly distributed using a comb. Leave it for a couple of hours or overnight, rinse it properly and enjoy your super soft and silky locks.

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Natural makeup remover

Coconut oil is also an efficient makeup remover. It will remove makeup minus the harsh chemicals and it can even moisturize your skin while doing so. Simply rub it gently on your skin and leave on for 5 minutes, then wash it away using warm water.

Solution to your skin woes

The benefits of coconut oil knows no end. You can use a thin layer of coconut oil as a spot corrector for acne and after several days, you can see some improvement in the affected area. Coconut oil has potent anti-inflammatory properties that can help soothe dry, irritated skin while locking in moisture in your skin.

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