march 2015, issue 44 to healthy living HIGH CHOLESTEROL MATTERS MICA (P) 048/05/2014 Announcement Exercise tips! editor’s pick! SAY NO TO SMOKING! Each year, about seven Singaporeans die prematurely from smoking-related diseases. Smoking is the main cause of preventable death in the world, so don’t become the next victim. A Simple Guide lists five strategies to kick the habit. #1: SPREAD THE WORD Instead of going at it alone, tell your family, friends and colleagues about your wish to quit smoking. Besides getting their support and encouragement, you will also receive timely reminders from them whenever you reach for a cigarette. #2: LIST YOUR MOTIVATIONS Write down a list of reasons why you are quitting smoking and display it prominently. From wanting to protect your children from secondhand smoke to getting rid of bad breath, these will serve as strong motivations when you feel the urge to smoke. Some ex-smokers also look at photos of their loved ones to cheer them on. #3: EAT SMALL MEALS & DRINK THROUGH A STRAW Instead of eating three main meals, opt for smaller meals throughout the day. Nibbling on food can help you get past the urge to smoke. You may also suck on a sugar-free candy in between meals so you will not feel like lighting up a cigarette. Also, sip your drinks through a straw as it can help to replace the act of sucking on a cigarette. Research has also shown that the act releases dopamine, a feel-good brain chemical that can ease your bad moods. ECHO HEALTH SCREENING @ PASIR RIS ECHO health screening is coming to Pasir Ris on 17 May 2015! If you have friends or relatives staying in Pasir Ris, please encourage them to join ECHO. For more details, log on to www.echohealth.com.sg or visit Pasir Ris East Community Club / Pasir Ris West Wellness Centre. To be continued on page 2 02 #5: GET SOME EXERCISE Many ex-smokers credit their success to exercise. When you work out, it takes your attention away from smoking while the body releases natural chemicals to improve your mood. So, set aside time for a daily workout. To keep going, vary your exercise routine. #4: STAY AWAY FROM ALCOHOL Drinking alcohol breaks down your self-restraint. As you relax, you may end up lighting up a cigarette to go with your drink. So, avoid alcohol. Disclaimer: Please note that these health tips are meant as general advice for readers of A Simple Guide and are not substitutes for personal consultation with a family doctor or a healthcare professional. If in doubt, always seek medical opinion. Dr Ben’s Message HIGH CHOLESTEROL MATTERS Dear Readers, Do you know having consistently high cholesterol can increase one’s risk of heart attack or stroke? When a person has high cholesterol, fatty deposits will accumulate in blood vessels which eventually may cause blood flow through arteries to be blocked, thus causing a heart attack or stroke. While high cholesterol can be inherited, often it is the result of unhealthy lifestyle. Hence, the good news is, high cholesterol is preventable or treatable. Often people with high cholesterol do not experience any symptoms. The only way to know your cholesterol level is to go for regular blood test. ECHO is again bringing the health screening which includes cholesterol screenings to Tampines from April to June. If you’re a Tampines resident, come and join us at the health screening. If you are already known to have high cholesterol, I would like to encourage you to start to watch your diet and exercise regularly, if you have not already done so. Eat healthily and cut down on fat intake and food that are high in cholesterol such as organ meat, egg yolks, and shellfish. Thank you and I look forward to your participation in the ECHO events! Dr Ben Ng ECHO Programme Director For more health advice, join us at our next event or email [email protected] “ If you’re starting to slack from your exercise routine, it’s time for a reboot. Get your motivation back by seeking out a workout buddy or participate in a group physical activity, such as Taiji, Yoga or Zumba to make your exercise more enjoyable.” Lim Jiamin, Physiotherapist, Changi General Hospital (CGH) a simple guide to healthy living march 2015, Issue 44 03 Announcement ECHO ACTIVITIES Circuit Training Workshop* Online registration (payment by VISA/Mastercard) http://echohealth.com.sg A series of simple exercises in a circuit for the community. Learn how to do resistance band and bodyweight/calisthenic exercises, as well as understand the safety measures and proper techniques and postures behind them. Date 18 April 2015 (Saturday) Time 2.00pm – 3.00pm Venue Changi Simei CC Fee $5.00 How to Register Changi Simei CC For more information, contact ECHO: Email: [email protected] Website: http://echohealth.com.sg Telephone: 6788 8833 (during office hours) *PARQ is a Physical Activity Readiness Questionnaire for individuals to declare specific health and physical conditions before engaging in any physical activities and exercise programme. Participants who failed PARQ are required to seek their family doctor’s clearance before registering for physical activities. *PARQ required SOW THE SEEDS TO BETTER HEALTH Dear Tampines Participants, Registration for Tampines ECHO health screening has already started. Register today! You may either register at any of the Tampines Community Clubs or go to the ECHO website to register online. A quick reminder of the steps in your participation in the ECHO health screening: STEP 1: REGISTER FOR THE ECHO HEALTH SCREENING Age 40 years & above Health Conditions Full Health Screening • High blood pressure • Obesity • Diabetes • High cholesterol • Risk of Falls Tests Involved • Height and weight • Body Mass Index (BMI) • Waist circumference • Blood pressure • Blood test (i) • Falls risk screening (ii) Fees $5.00 (40 – 54 years) Fully subsidised (iii) (55 years & above) STEP 2: GET YOUR HEALTH SCREENED! Attend the health screening at your selected Community Club: Screening venues Screening dates* Register by Tampines Changkat Community Club 11 April 2015 12 April 2015 06 April 2015 Tampines Central Community Club 25 April 2015 26 April 2015 20 April 2015 Tampines East Community Club 09 May 2015 10 May 2015 04 May 2015 Tampines North Community Club 23 May 2015 24 May 2015 18 May 2015 Tampines West Community Club 13 June 2015 14 June 2015 08 June 2015 * Screening will start at 8am and will end approximately at 11am. (i) Fasting for at least eight hours is required. (ii) Falls risk screening will only be conducted for Tampines residents aged 65 years and above. (iii) Fully subsidized health screening by North East CDC for Tampines residents aged 55 years and above (by birth year as in NRIC). To register: (1) In person (payment by cash): Complete the attached registration and consent forms and submit in person to any Tampines Community Club, together with your cash payment. Please bring along your NRIC. STEP 3: COLLECTION OF HEALTH REPORT Return to the same Community Club to collect your health screening report. The date and time will be made known to you on the day of your health screening. (2) Online (payment by Visa or MasterCard): Visit http://echohealth.com.sg For enquiries, please contact ECHO @ 6788 8833. 04 Exercise Tips! MANAGE LOWER BACK PAIN FROM HOUSEHOLD CHORES By Samantha Sow, Physiotherapist, Changi General Hospital (CGH) If you’ve experienced back pain from doing household chores, you’re not alone. But the chores aren’t to blame. Instead, the main cause of pain is poor posture, which can lead to stress and strain to the muscles of the lower back. B. Mopping floor Bed rest and taking painkillers are not long-term solutions. By correcting your posture during household chores, your pain can be alleviated. The following pictures demonstrate both the correct and incorrect posture, represented with the tick and cross respectively. A. Washing dishes 1. Keep one foot forward or slightly elevated on a platform. This ensures that load from your body weight is evenly distributed between the back and leg muscles. 2. Bend slightly at the hips to decrease the stress in the lower back. 1. Consider sitting on a low stool while mopping areas that are hard to reach. Not only does it reduce stress on the lower back, it also relieves the stress on the knees. 2. While mopping areas that are hard to reach, you can also try kneeling where you bend less over the lower back and more in your hips. C. Cardiovascular exercise in preventing and managing lower back pain Research have shown that 15 to 30 minutes of aerobic exercise such as brisk walking or cycling can help improve neck and lower back pain. If you have any questions, email our physiotherapist at [email protected] Do you have any health-related questions to ask our CGH Health Experts? CONTACT ECHO! E-mail Address:[email protected] Website:www.echohealth.com.sg Telephone: 6788 8833 Monday – Friday, 9am – 5.30pm (excluding Sat, Sun, eve & public holidays) Disclaimer: Information is correct at time of print. Eastern Health Alliance and its members - reserve all rights to change information and/or itinerary without prior notice. The articles provided in this newsletter are for information only and not meant to replace professional advice for any health concerns or medical condition. GO GREEN! Send in your e-mail address if you would like to receive A Simple Guide in *e-copy monthly! E-mail to [email protected], indicate Subject: <GO GREEN!> and provide your <NAME> & <NRIC> in the content! * e-copy only available in ENGLISH. A SIMPLE GUIDE TO HEALTHY LIVING is printed on certified environment friendly paper.
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