Ways to Manage and Control Anger

All of us have something to get mad about and getting angry is clearly a natural emotion. But problems may arise if we don’t learn to control our anger. Losing to your feelings of anger can affect your relationship with others. Here, then, are ways to control your temper:

Know your triggers

Recognizing what things make you angry can help you learn to avoid them or confront them calmly. Try to think about the things that make you lose your temper. Once you’re able to do this, you can now try to avoid getting into these situations. Of course, you can’t really eliminate your anger completely. But you can make changes to your routine so that you won’t have to face the things that make you mad anymore.

Take a break

If you notice that you’re starting to lose your temper easily, it might be the result of too much pressure and stress. That is why it is important to take a break every once in a while. Any nature park in Singapore can be a good place to start, believe it or not. This is simply because they are, by nature, calm and serene places. You are allowed to breathe deeply and relax without worrying too much. This can also be helpful in instances where you’re beginning to lose your temper again. Instead of lashing out, try to imagine yourself in the nature park once again. Breathe deeply and relax.

Think happy thoughts

Because of negative thoughts, our problems can snowball into bigger ones that can also make us angrier. It is important to change the way you think about yourself or the people around you if the only things that come through your mind are negative thoughts.  For example, if you did something wrong for a big project, don’t say “It’s all over. This is your fault!” Instead say to yourself, “I made a mistake but surely there are ways to get over this.”

Engage in physical exercise

Doing physical exercise can help reduce stress and promote relaxation. Exercise can help reduce blood pressure and can also help with breathing and cardiovascular health. All of these ties into reducing anger because you have a way to release pent-up stress. Boxing can be a great form of physical exercise when trying to manage anger because you have a channel for release (punching). Even a brisk walk for a few minutes can help you release some stress and tension.

Learn ways to cool down

Once you find yourself in the brink of lashing out, try your best to take a step back and calm yourself down. One good way to stop yourself is to count from one to ten really slowly. This is to allow your mind to catch up with your emotions. Another way is to take longer and deeper breaths. This is because when you get angry, you’re breathing tends to get faster. So slowing down your breathing can counteract the tension.

4 Crucial Steps You Need to Do to Bounce Back from Feeling Burnt Out

Nearly everyone will experience fatigue at some point in their lives, and when you do encounter being burned out from whatever you do, whether it’s your day job or your passion project, it’s important to know the signs and the steps you need to take to bounce back.

While it seems easy enough, these steps can actually be a little harder and take more time than you think or would like. However, when you get to the other side, you will not only be rested and motivated, but also gain a new perspective on yourself and your job or passion project.

Here are the four crucial things you need to do to bounce back:

1. Recognize the signs of a burnout.
Burnouts have signs that are easy to recognize. For instance, if you feel exhausted, ineffective, and unaccomplished in your work for extended periods of time, no matter how much effort you put into it, you might be experiencing a burnout.

2. Get some rest.
Place some distance between yourself and the things that you find unable to focus on. For one day, try to leave your work in your workplace and get some rest as soon as you get home.

During this part of the burnout, you will be your own doctor taking care of yourself, and this is the part where you need to pay better attention to your physical and emotional needs. Because you’re in a state of burnout, you will find that you will be sleeping more.

3. Find out what’s really draining you.
Burnouts don’t happen without a reason – and it’s your job to find out why you’re experiencing a burnout in the first place. Doing this will let you focus on finding the solution to bounce back, as well as keep you from having to run around and trying to fix every aspect of your life.

It’s also likely that there’s more than one cause of your burnout, and that there are more aspects of your life being affected than you think. If this is the case, write down the aspects of your and rank them according to how they are currently doing.

4. Be willing to reach out and accept help.
No person can bounce back from a burnout alone. In order to get back the motivation you lost, you will need to reach out to people you can trust, and you need to want to reach out to friends and family yourself.

Again, keep in mind that this is a process that will take time – you won’t be able to recover from exhaustion right away – so it’s important that you focus on only one thing at a time, starting with the decision that will make the biggest impact.

5 Surprising Benefits of Alcohol You Should Know

Drinking alcohol can be a lot like a tightrope walk – while it can offer certain health benefits and can be a great way to unwind after a long day, it can also lead to a lot of health problems later on. The key is to keep it balanced.

Of course, you don’t have to start drinking just for the health benefits, but when you already do, here are a few that can give you reason enough to be comfortable with having a drink or two:

1. Alcohol can lower your risk of cardiovascular disease
Multiple studies have shown that alcohol, when consumed in moderate amounts, can raise HDL (high-density lipoproteins), otherwise known as “good” cholesterol, which has been linked to better protection against different heart diseases.

Moderate drinking has also been linked to other benefits, from better response to insulin (an enzyme that allows the body to store glucose) to improvements in blood clotting.

2. A drink or two can improve your libido
One drink a day can help to improve your sex life. Even though alcohol is considered to be a depressant (it limits activity in the nervous system), consuming small amounts can build your libido and help to protect against erectile dysfunction.

3. You are less likely to be diabetic
Healthy adults taking two glasses a day can have a lowered overall chance of developing type-2 diabetes when compared to healthy adults who don’t drink at all, ad this is because small amounts of alcohol can increase a person’s sensitivity to insulin.

4. You’re less likely to develop dementia
When taken in small amounts, alcohol can cause moderate amounts of stress in brain cells. Because they are able to respond appropriately to the stress caused to them, they are able to build themselves up to withstand more stress better, which keeps dementia at bay.

5. Alcohol can make you live longer
Drinking can even add a few years to your life, especially when small amounts are consumed during meals (and only consumed during lunch and dinner) as part of a Mediterranean diet. However, with this type of regular consumption, the rest of the day needs to be alcohol-free.

How Much Should You Drink?
Drinking moderate amounts of alcohol means taking one drink per day at most for women of all ages, as well as men over the age of sixty-five. For those sixty-five and below, the amount is up to two drinks.

How much you should drink also depends on the type of alcohol you drink. For beer, the amount is 355 milliliters (or 12 fluid ounces), 148 milliliters (5 fluid ounces) for wine), and 44 milliliters (1.5 fluid ounces) for distilled spirits or drinks with a proof of 80 or higher.

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.