Patrick Deroose

• The deeper you are in water, the greater the effects will be, e.g. being in being in water up to your neck has a greater effect than a water level...

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Official Publication of the Singapore Heart Foundation

December 2015 - February 2016

03 SWIMMING AND AQUA-AEROBICS: A GUIDE FOR HEART PATIENTS

05 NEW INITIATIVE: STEP UP FOR HEALTH!

20 心脏患者的游泳和 水中健美操手册

MCI (P) 084/10/2015

myheart.org.sg

fb.com/heartfoundation

twitter.com/heartSG

Heart4Life

PATRON ESM Goh Chok Tong NATIONAL HEART COUNCIL PRESIDENT Dr Richard Hu VICE PRESIDENTS Mr Sat Pal Khattar Mr Lee Koon Choy Mr Shaw Vee Meng CHAIRMAN EMERITUS Dr Low Lip Ping SHF 44TH BOARD OF DIRECTORS CHAIRMAN Prof Terrance Chua VICE-CHAIRMEN Dr Tan Yong Seng Ms Tan Lee-Chew HONORARY SECRETARY Prof Tan Huay Cheem ASSISTANT HONORARY SECRETARY Mr Goh Chiew Seng HONORARY TREASURER Mr Chong Chou Yuen MEMBERS Dr Chee Tek Siong Mrs Elsie Foh Dr Goh Ping Ping Mdm Koh Teck Siew Dr Bernard Kwok Mrs Regina Lee A/Prof May Lwin Dr Mak Koon Hou Mr Peter Sim Dr C Sivathasan Mr Melvin Yap

DEAR READERS, In 2015, thousands of people died of preventable cardiovascular diseases.This may be a sobering thought at the end of the year, but we are also hopeful as there have been some recent medical developments, which could pave the way for a better future. When faced with end-stage cardiac failure, some patients can benefit from artificial devices such as a ventricular assist device and even an artificial heart. In France, Dr Alain Carpentier has developed a functional artificial beating heart and the device was successfully implanted in the first transplant patient in August last year. Since then, he has been ‘living a completely normal life’. Another treatment for heart failure is the cardiovascular gene therapy, where specific drugs are delivered through intracoronary perfusion to improve the contractility of the heart cells. Indeed, these medical advances help to create a bright future even for the sickest amongst patients. However, they all have the same constraints - they benefit only a selected few, as these are expensive procedures. Fortunately, there are cost effective and preventive measures available that can provide long-term positive effects on the heart and at the same time, benefit more people.These include eating healthily, exercising regularly, managing high blood pressure and diabetes conditions and smoking cessation. But how do Singaporeans fare, health wise? According to the Health Promotion Board, the percentage of current smokers among Singapore residents has dropped from 18.3% in 1992 to 12.6% in 2004, but it stabilised thereafter with 13.3% of smokers in 2013. As for sports, data from the Singapore Sports Council showed that the overall sports participation was lower in 2011 than in 2005, particularly by those in their teens. Those who exercised at least once a week represented 42%, down by 6% from 2005. This did not include senior citizens aged 60 years old and above, who registered an improvement in sports participation level by 3%. The Chinese recorded the biggest decrease in sports participation level, followed by the Malays. Both races lagged behind the Indians and other races. As we embark on a brand new year, let us focus on reversing these worrying trends and handover the baton of heart healthy living to the next generation. The Singapore Heart Foundation’s (SHF) community outreach educational campaigns and activities are here, to put them on the right track. So here’s wishing all of you good health and a wonderful 2016 ahead! In this final editorial note of the year, I would also like to express my sincere thanks to the heartline committee board members and SHF staff for their continued support in carrying out our mission of promoting heart health in Singapore.Thank you!

SPECIAL ADVISOR Mr Tan Boon Chiang HONORARY ADVISORS Prof Koh Tian Hai Mr Liak Teng Lit Mr Lim Soon Hock A/Prof Lim Yean Teng Dr Lily Neo Mr Tan Kin Lian Mr Wong Yew Meng EDITORIAL COMMITTEE EDITOR Mr Patrick Deroose MEMBERS Prof Terrance Chua Dr Chee Tek Siong Dr C Sivathasan SECRETARIAT Mr Vernon Kang Ms Stephanie Ho Ms Mabel Tang

Patrick Deroose heartline is a quarterly publication of the Singapore Heart Foundation. 9 Bishan Place, #07-01 Junction 8 (Office Tower), Singapore 579837 Tel: 6354 9340 • Fax: 6258 5240 • Email: [email protected] The information provided in heartline is for educational purposes only. It should not be used for diagnosing or treating a heart problem or a disease, and should not be substituted for professional health care. Opinions expressed by contributors and advertisers do not necessarily reflect those of the SHF. The SHF does not endorse any products or services in heartline advertisements. All rights reserved. Copyright is held by SHF. No portion of this publication can be reproduced without the permission of SHF. To advertise in heartline, please email [email protected] or call 6354 9340. Terms and conditions apply. Want a copy of heartline delivered to your doorstep? Call 6354 9340 for a copy of the subscription form. Designed by: Extent Communications Printed by: NPE Print Communications Pte Ltd

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SWIMMING AQUA-AEROBICS:

A GUIDE FOR HEART PATIENTS

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wimming and aqua-aerobics are very good for improving health and fitness. At the same time, they are some fun ways to keep active, especially if these activities are already familiar to you. Exercising in water helps keep joints supple and muscles strong. It can help you to lose weight and it is also beneficial if you have arthritis or peripheral vascular disease. If you prefer, walking in water can be a good way to exercise. It is especially good for improving your balance. When you have a heart condition, there are some important things to consider before you participate in these waterbased activities. The reason for this is that both swimming and aqua-aerobics are considered strenuous activities and therefore, you may underestimate the effects they have on your heart and circulation. As with any activity or sport, you should always get your doctor’s advice before starting or resuming the regime.

SO, WHAT ARE THE EFFECTS? • When your body is in water, your blood pressure alters. • Your heart has to work much harder in the water as compared to when you are out of the water because changes to your circulation mean more blood is returning to your heart. • When you start exercising, your heart has to work even harder due to the resistance of the water. • The deeper you are in water, the greater the effects will be, e.g. being in being in water up to your neck has a greater effect than a water level at your waist.

HERE ARE SOME IMPORTANT POINTS TO CONSIDER WHEN EXERCISING IN WATER Should I be cautious of water temperature? • Avoid temperature extremes. • Water temperatures of 26-33oC have the least effect on your heart. • Most public swimming pools are regulated at 29oC and are ideal. • Pools that are hotter, such as in a physiotherapy department, may cause your blood pressure to drop, making you feel light-headed or faint. • Water that is colder, such as unheated pools or the sea, can provoke irregular heart rhythms. • Jacuzzis, steam rooms or saunas can affect your blood pressure.When first using them, do so only for a couple of minutes. Increase the time gradually up to a maximum of 10 minutes, as long as you do not feel dizzy or faint. • Remember to drink plenty of water and never use the cold plunge before or afterwards. Should I include a warm-up and cool-down activity? • It is just as important to perform a warm-up and cooldown activity when exercising in water, as it is when exercising out of water. • Enter and exit at the shallow end, and get used to the temperature and depth. • Warm-up and cool-down by walking up and down the width of the shallow end, or if swimming, start and finish at a slower pace. When you get out of the water, it is also important to keep moving gently and to have your towel ready so that you can keep warm.

How should I feel when exercising in the water? • Due to the buoyancy and temperature of water, it is very easy to underestimate how hard your body is working. • It is a good idea to exercise at a lower level than you would do out of the water. • You should always feel comfortable and able to continue easily with the activity. • The best swimming stroke is the one most familiar to you - for most people, this would be the breaststroke. If I had a recent cardiac event or procedure, when is it safe to start? • Six weeks after a heart attack, to allow your heart muscle to recover. * • You should wait twelve weeks after an open heart surgery before swimming, to ensure that the arm work needed for swimming does not cause problems with healing of the breast bone. * • You may be able to return sooner following coronary angioplasty. Discuss this with a member of your cardiac rehabilitation team. What if I have a pacemaker or implantable cardioverter device (ICD)? • If your device has recently been put in, you should wait at least six weeks* to allow the wires to settle. • You are advised to use the breaststroke only as front crawl, backstroke and butterfly can potentially damage the leads due to the repeated strain on them. • With an ICD, you should always have someone with you or be in a lifeguard supervised pool, in case the device activates and you need help.

What if I have been diagnosed with heart failure? • This should be discussed on an individual basis with your doctor or a member of your cardiac rehabilitation team, because it may be inappropriate for you to swim. What if I have a diagnosis of angina? • This depends on your individual circumstances and should be discussed with your doctor or a member of your cardiac rehabilitation team. If you are advised that you can exercise in water, have your GTN spray/ tablets available. How fit do I have to be to exercise in water? • If you can walk up a flight of stairs or an incline comfortably, your fitness status should allow you to begin exercising in water. • As with any exercise, start low and go slow. What other things should I consider? • Excercise at least one hour after a meal. • Only exercise when you are feeling generally well. • You should not hold your breath when exercising, so avoid swimming underwater in particular - as this will cause an increased strain on your heart. • Avoid putting your face in the water for too long, as this may cause an irregular heart rhythm. • Diving and jumping into the pool are not recommended. • Stop exercising if you experience any chest pain, palpitations or light-headedness. If the symptoms do not go away promptly with rest and/or your GTN spray, seek medical help as soon as possible.

* Please note that these are guidelines only. Individual times to start excercising should be discussed with your doctor.

This article is reproduced with permission of the Association of Chartered Physiotherapists in Cardiac Rehabilitation (www.acpicr.com). It is not intended to replace the advice that your doctor or cardiac rehabilitation team has given you, based on their expert knowledge of your condition.

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Step Up For Health! is a brand new 3-month holistic programme created by the Singapore Heart Foundation, that focuses on proper nutrition consumption and encourages simple daily exercise to promote better heart health among Singaporeans. Participants will be equipped with the essential nutrition knowledge through interactive workshops, cooking demonstrations, quizzes and a farm tour. In addition, participants who achieve ≥ 10,,000 steps/day will qualify for each session’s lucky draw. Gather your friends & family members to sign up NOW! Age

21 years old and above

Date & Time

6 sessions in 3 months (2 sessions/month, alternate weeks only) Missed sessions without prior notification to the facilitator will be forfeited. *Farm tour will be conducted on a Saturday. Details TBC.

Venue

SHF Heart Wellness Centre 9 Bishan Place, #07-01 Junction 8 (Office Tower), Singapore 579837

Fee

$10/person

Registration

Recruitment drives will be conducted quarterly (January, March, June and September 2016). Stay tuned on our website (www.myheart.org.sg) and Facebook page (fb.com/heartfoundation) for updates! For more information, please contact Mr Lim Kiat at 6354 9350 (Mon-Fri, 9am - 12pm or 2pm - 5.30pm only) or email [email protected]

PRIZE

S WO UP TO RTH

$300

TO BE

WON!

Sodas linked to increased heart failure risk A Swedish study which accessed 42,000 men, has found that men who drink two or more glasses of soda (or other sweetened drinks) a day, may face a greater risk of heart failure. The participants were

asked about their soft drinks or sweetened juices consumption per day or per week over a period of 12 years. Results revealed that there were about 3,600 new cases of heart failure during the course of study and those who drank more than two sweetened drinks a day, had a 23% increased risk of developing heart failure. In addition, men who drank the most sodas and sweetened beverages were less likely to be university educated, slightly more

likely to drink at least three cups of coffee per day and consumed fewer servings of vegetables. Although the study focused only on men, women should also be wary of sugary drinks as they are associated with high blood pressure, insulin concentration, weight gain, obesity and type 2 diabetes.

Adult high blood pressure risk identifiable in childhood

A new study has shown that those at risk of high blood pressure (hypertension) and other related health issues - before the age of 38, can be identified in childhood. Researchers tracked more than 1,000 people born in Dunedin (New Zealand) in 1972 from birth till present, used their blood pressure information collected between 7 to 38 years old and found that more than one third of them were at risk of developing high blood pressure by early mid-life. Contributing

factors included being male, having a family history of high blood pressure, being first born, being born at a lower birthweight, having a higher body mass index (BMI) and smoking. With these results, early detection, targeted prevention and/or intervention can be done to help reduce the burden of hypertension, also known as the “silent killer”.

Fewer women know heart attack risks or get ideal treatments

necessary procedures, in the aftermath of a heart attack. In one study that focused on adults up to age 55, only about half believed they were at risk for a heart attack before they had one. Women, however, were 11% less likely to be told about this risk by doctors and had 16% lower odds of receiving advice on how to minimise their risk. Despite years of educational efforts, there is still a misconception that heart attack is a “man’s disease”. Hence, it is crucial that women ask important questions

in primary care to learn their risks, and speak up in the hospital to ensure that they get the needed tests and treatments.

Two studies from the United States have suggested that young women may be less aware than men of the risk factors for cardiovascular diseases and are also less likely to receive

Do you wish to receive heart health related news on a regular basis? Subscribe to our e-newsletter Heart Matters by emailing [email protected] with your name, email address and contact number.

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D t r a e H for

WHAT IS DANCE? Dance is an art of human movement and is the world’s favourite metaphor. Our body becomes the medium for communicating ideas, feelings and experiences when we dance. Dance, like any other physical activities, will give our body a longer shelf life. A body in motion remains in motion – Laws of Motion by Isaac Newton. Dance is liberating if one allows it and it can make you feel beautiful and powerful. Everyone should dance, whether you are young or old. Dance and music bring people together in a fun environment. It is an activity that can be enjoyed at any age, and helps to strengthen muscles, prevent falls and increase social interaction. The Singapore Heart Foundation (SHF) has introduced Dance for Heart – Gold for senior citizens this year. Dancing as a senior citizen can be fun. Our aim is simple - we want our seniors to improve their heart health, breathing and quality of life. There are many benefits of dance, which include: • Strengthens bones and muscles. • Tones entire body. • Improves posture and balance, which can prevent falls. • Increases stamina and flexibility. • Reduces stress & tension and brings joy. • Builds confidence. • Provides social interaction. • Helps prevent illnesses like diabetes, high blood pressure, heart disease, osteoporosis and depression.

THE PROGRAMME Dance for Heart – Gold recreates the original dance moves to be of a lower intensity.The design of the class introduces easy-to-follow steps that focuses on balance, range of motion and co-ordination. We focus on all elements of fitness: cardiovascular, muscular conditioning, flexibility and balance. Dance for Heart - Gold includes a medley of dance styles that includes merengue, cha-cha, cumbia, Bollywood, belly dance, tango and salsa. Non-supported moves as well as chair based options, are available to seniors in Dance for Heart - Gold. The class is designed for everyone, regardless of fitness level and experience in dance is not required. Thoughtfully designed with the aging adult in mind, we are mindful of the knees and realise the importance of being careful with pivot moves. Besides cardiovascular health, there is also a huge cognitive benefit for participating senior citizens to connect and socialise with their peers. When situations in life changes as one ages and loved ones & friends come and go, coming together to dance can have positive benefits. For senior citizens, dancing regularly can help them to keep a sense of youthfulness and fun. Those with very limited mobility may be surprised at how different they feel, after a gentle music and movement dancing session. Dancing helps to make the most of the body you have, often easing away the aches and pains associated with old age. Dance plays an important role in improving the health of older people and through its positive impacts, also challenges many of the negative stereotypes of ageing.

For more information on Dance for Heart – Gold, please contact Ms Amutha at 6354 9346 or email [email protected]

NATIONAL HEART WEEK / WORLD HEART DAY 2015 “Healthy Heart Choices for Everyone, Everywhere”

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n 3rd October 2015, the Singapore Heart Foundation (SHF) celebrated National Heart Week/World Heart Day, with a family-friendly carnival which saw the attendance of more than 5,000 participants. Centered on the theme of ‘Healthy Heart Choices for Everyone, Everywhere’, the activities linedup for the day underscored how effortless it is for everyone to make sustainable lifestyle choices at home and at work, to reduce the risk factors of heart disease and stroke. The event was graced by the Minister for Health, Mr Gan Kim Yong, together with a special guest, Advisor to Keat Hong GROs and MP for Chua Chu Kang GRC, Mr Zaqy Mohamad. This year, the Foundation focused the public’s attention especially on high blood pressure, as it is often a silent killer without symptoms. To create greater awareness

for the need to proactively check one’s blood pressure regularly and to advocate on the optimal blood pressure readings, SHF debuted a short film, titled “I love you, Grandpa”, starring Singapore’s veteran actor, Mr Zhu Hou Ren. It is a poignant story of family ties that bind and of a boy’s unconditional love for his grandfather, who loves to eat unhealthy food despite constant reminders from his family members. The film can be viewed at www. youtube.com/HeartSG. Another major highlight at World Heart Day 2015, was the Singapore Heart Foundation’s MEGA Heart, a largerthan-life inflatable walk-through heart exhibition. A highly interactive and educational experience, visitors were offered a magnified glimpse into the human heart chambers, where they learnt about the different parts, functions as well as the type of heart diseases and treatments.

Researchers have suggested that people with gum diseases, may have a higher risk of developing cardiovascular disease. Hence, SHF worked together with the Singapore Dental Health Foundation to provide complimentary dental screenings for the public, to get an indication of their gum and oral health. Other highlights at the carnival included Zumba, a Latininspired dance workout; a sandwich making competition; educational initiatives such as CPR+AED course which certified 50 participants, nutri-educational exhibition, heart-health quizzes & surveys and cardiac risk assessment screenings for registered participants. The Heart Safe Corner also featured the R-AEDi (Registry for Automated External Defibrillator Integration) booth – in collaboration with the Singapore Civil Defence Force - which encouraged members of the public to download the free ‘myResponder’ mobile application and sign up as a rescuer, while the Zoll booth featured an interesting CPR Challenge. »

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» As part of World Heart Day’s objective to promote physical activity, SHF also organised a walk and exercise session on the same morning at the Choa Chu Kang Park for residents living nearby. Co-organised by the Yew Tee CC, the event comprised of a short Zumba session, Qigong exercise and a 1km brisk walk in the park. Response was overwhelming, as all 300 tickets were snapped up weeks before the event!

We are very honoured to receive the generous support from the below sponsors and supporting partners, who have made the National Heart Week/World Heart Day 2015 a great success! A big thank you, from the bottom of our hearts.

Supporting Organisations: Keat Hong CCC, Yew Tee CCC, Chua Chu Kang CCC, Edwards Lifesciences Singapore and OUE Foundation

Health Screening Partners: Guardian, Mount Alvernia and Singapore Dental Health Foundation

Main Sponsors: Allspice Institute, Captain Oats, C-lium Fibre, Marigold HL Milk, F&N Nutrisoy and Omron Healthcare

In-kind Sponsors: ACADO™ Avocado Oil, Alpen, Alphico Marketing, BRAND’s, Fitbit, Gardenia, GlaxoSmithKline, Lion Corporation, Leung Kai Fook Medical, Nestlé Singapore, National University Heart Centre Singapore, Ogawa-Healthcare Singapore, Pansalt, Philips and Zoll Medical Corporation

EDWARDS’ FAMILY DAY 2015: FAMILY’S HEALTH, EDWARDS’ WEALTH

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o educate and motivate staff from Edwards Lifesciences Singapore and their families to lead an active lifestyle, SHF has once again organised a walk and family carnival for them on 5th September 2015. The event, titled “Edwards’ Family Day 2015: Family’s Health, Edwards’ Wealth”, took place at the Bishan-Ang Mo Kio Park, Grand Lawn II, and saw over 600 employees and their families in participation. Besides the 1.8km walk and some interactive carnival games, employees and their families also took part in team bonding games, where they walked away with great prizes. Similar to last year’s event, fundraising carnival coupons were also presold to the staff to raise funds for SHF. The coupons, which allowed participants to redeem goodie bags, light refreshments and have a portrait of themselves taken at the Instantselfie photo booth, raised a total of $11,222 along with some donations. These funds will go towards SHF’s life-saving programmes and needy heart patients.

SINGAPORE HEART FOUNDATION’S INAUGURAL Singapore Prevention & Cardiac Rehabilitation Symposium 24 OCTOBER 2015 S I N G A P O R E

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he inaugural Singapore Prevention and Cardiac Rehabilitation Symposium 2015 (SPCRS 2015) organised by the Singapore Heart Foundation (SHF) was a tremendous success! Centred on the theme, “Innovative and Holistic Care”, more than 250 attendees from the healthcare and allied health sectors, filled up the entire Bugis Grand Ballroom of InterContinental Singapore on 24th October 2015.

Cardiovascular disease is a global challenge and with much advancement in cardiac rehabilitation and prevention in the last decade, SHF sees the need for a platform for the exchange of experiences, ideas and expertise among healthcare practitioners in preventive medicine & cardiac rehabilitation, to help bring local standards to the next level. Originally targeted at the local healthcare sector, we saw interest and received delegates from nearby region such as the Philippines, Malaysia, Indonesia and Thailand.

address by Professor David Wood from the National Heart & Lung Institute of the Imperial College London (UK). Other distinguished speakers such as Senior Clinical Exercise Physiologist, Mr Mark Vitcenda from the University of Wisconsin Hospital and Clinics, Madison (USA) and Professor Leonard Li from the Tung Wah University and the University of Hong Kong (HK), shared their home country’s cases and experience on cardiac rehabilitation. In addition, local experts, Dr Ivy Lim of Changi Sports Medicine Centre and Dr Verena Tan of Abbott Nutrition R&D Asia Pacific Singapore, shared with the audience on the problem areas of prescription/effectiveness of exercise and the latest evidence in nutrition findings respectively. Authors whose abstract papers were selected for the oral presentation, presented their papers under three main tracks, Medical & Pharmacological, Physical Activity & Nutrition and Psychosocial. Best papers from each track were selected for the best paper award.

The symposium was strongly supported by the National Heart Centre Singapore and the National University Heart Centre Singapore, as well as endorsed by the Singapore Cardiac Society, World Heart Federation and the International Council of Cardiovascular Prevention and Rehabilitation. Graced by Guest-of-Honour, Mr Chee Hong Tat, Minister of State, Ministry of Communications and Information & Ministry of Health, an opening speech was delivered by Mr Chee before the symposium kick-started with a keynote

The Singapore Heart Foundation would like to express our heartfelt thanks and gratitude to Dr Raymond Wong, Dr Peter Ting, Adjunct Assistant Professor Tan Swee Yaw and the rest of the scientific and organising committee members for their valuable time in contributing to SPCRS 2015 and making the inaugural symposium a great success. A big thank you also to our sponsors, Lee Foundation and AstraZeneca, as well as our in-kind sponsors - Captain Oats, Downtown Car Rentals, F1 Recreation, GlaxoSmith Kline, Lam Soon and Roche for lending their generous support to the symposium. Stay tuned for more details on our next symposium!

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answers for CROSSWORD PUZZLE SEP 2015 - NOV 2015 1 2

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Staying in the pink of health! 3

Across: 3. An Asian woman with a waist circumference of ≥ 90cm is at a _____ risk of getting health diseases, as those ≤ 80cm. 5. It is not neccessary to go for an annual health screening because I feel healthy. (True or False) 6. A person with a BMI between 18.5 to 22.9 is at a _____ risk of developing heart disease, high blood pressure, stroke and diabetes. 7. LDL is the _____ cholesterol. 9. _____ and diabetes increase the risk of hypertension.

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Down: 1. A _____ blood pressure is less than 130/80 mmHg. 2. For those without any known coronary risk factors, the desirable cholesterol levels should be less than 3.4mmol/L for LDL and between 1.0 to 1.5 mmol/L for HDL. (True or False) 4. Sedentary lifestyle, smoking and an _____ diet can lead to an increased risk in cardiovascular diseases. 7. We can measure obesity through _____ and body fat percentage. 8. A consistent fasting blood glucose of 7mmol/L or ____ is considered to be diabetic.

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crossword Complete the e correct puzzle with th stand a chance answers, and hampers to win 1 of 5 than $50) in (worth more w! our lucky dra

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PRIZE

Hamper comprises of one 750ml bottle of Naturel Extra Virgin Olive Oil, one 500g packet of Naturel Organic Hom Mali Mixed Brown Rice & Red Rice, 1kg packet of Captain Oats, one bottle of Salba Chia Seeds, two Korean real nano dual bristle toothbrushes and one imported pill box with 3 functional usages.

We wish to thank the following prize sponsors: Lam Soon Singapore Pte Ltd, Captain Oats, Salba Singapore, HAP Nutrition Pte Ltd and iTrade Marketing. Simply email/fax this page to [email protected] / 6258 5240 by 29 February 2016. Name: NRIC: Email: Mobile: All winners will be notified via phone or email. Good luck! Look out for the answers in the next issue of heartline or visit www.myheart.org.sg after 1 March 2016.

HEARTY RESOLUTIONS FOR Another year has passed, and once again it is time to usher in the New Year! Have you thought about your New Year Resolutions for 2016? Here is some inspiration from our heartline readers!

I will continue to cut down on salt and sugar in my diet. - Vernon Kang, Chief Executive Officer of SHF

I would like to be more involved in outdoor community events with my loved ones, so as to live a healthier lifestyle and bond with my family at the same time. - Ashley Sin

In 2016, I shall attempt to prepare healthier bento sets for lunch! - Anastasia Phua

I shall resume the weekly exercise regime with my colleagues and stay healthy to reduce visits to the doctor! - Victor Tang

I want to lose weight and stay healthy! Hence, I will make time to exercise - perhaps swim or brisk walk at least 3 times a week for an hour, to stay fit. - Jeslin Sin, Programmes Director of SHF

No more procrastination! I will make better use of my gym membership by going more frequently. - Joyce Tan

I am going to hit hot yoga classes twice weekly and also master the art of cooking, hopefully! - Derek Toh

Enjoy life to the fullest without any fear! Eat real food. Drink more water. Move more. - Penelope Lee

心脏患者的游泳和 水中健美操手册

游泳和水中健美操都是有助于保健跟维持身体素 质的活动,特别是热爱游泳跟类似活动的人。在 水中活动能使关节柔软,肌肉也结实。水中活动 也能助于减轻体重或舒缓关节炎或周边血管疾 病。您也能试着在水中步行。这也能帮助您提高 平衡感。 当心脏出现问题时,您在参加水上活动前必需考 虑一些重要的因素。这是因为游泳和水中健美操 都属于激烈运动,不过一般人对这些活动对心脏 跟血液循环所造成的影响并不是非常清楚。请在 开始水中健美项目前寻求医生的意见。

身体在水中的变化 当您的身体在水中,您的血压会出先变化 • 当您在水中,您的心脏会承受更大的压力。您 的血液循环将起变化,导致更多血液回流到你 的心脏。 • 当您在运动时,您的心脏会随着水性的阻力而 调整,因此加重负担。 • 当身体沉浸在更深入的水中,身体所承受的压 力更大。例如颈项跟腰部作为比较,水位在到 颈项的压力会比较重。

在水中运动所需考虑的要点 我该注意水温吗? • 避免极端温度。 • 水温在26-33摄氏度对心脏影响最小。 • 一般公共游泳池的水温被调节在29摄氏度, 属于适中水平。 • 在温热水池,如在物理治疗部门,可能使血压 降低,导致头脑不清醒或昏厥。 • 身体在低水温的水域,列如不加热游泳池或在 海中,会导致不规则的心脏节律。 • 按摩浴缸,蒸汽房跟桑拿对血压都能造成影 响。刚开始使用时,请先使用几分钟,如果身 体没有感到不适或出现头晕的现象,再逐渐增 加到10分钟。 • 请注意在活动后多喝水,也切勿马上冲洗冷 浴。 我应该做热身跟缓和活动吗? • 在水中跟陆地上活动前都应该做热身跟缓和活动 • 从泳池的浅底进入跟离开,使身体适合水温度 以及泳池深度 • 热身跟缓和时应该在泳池浅底的边缘步行。在 开始跟结束游泳时,速度应放慢。在离开泳池 之前,行动应该缓慢,也应该先准备一条毛巾 好让身体保暖。

在水中运动的感觉 • 由于在水中身体受到浮力跟水温影响,我们并 没有办法准确的预测身体所消耗的能量。 • 在 水 中 运 动 的 程 度 , 不 应 该 比 陆 地 运 动 更 激 烈。 • 在水中活动的当儿,身体应该感觉自在,也能 轻易的完成活动。 • 您熟悉的游泳样式就是您最佳的样式 – 在大多 数人来说就是蛙泳。

如果我被诊断患有心绞痛? • 请向您的医生或心脏康复医疗组详细商量您是 否能游泳。如果医生建议您游泳,请做好药物 准备。

如果我的心脏最近出现状况,我应该什么时候再开 始运动? • 心脏病发作后六个星期,让心脏有足够时间康 复。 * • 心脏直視手術后12个星期才能开始游泳,以免 运动时的手部动作影响胸骨的康复。 * • 心导管气球扩张术后应该能做轻微的运动。请 向您的心脏康复医疗组详细商量。

其他因素 • 餐后至少一个种后才能运动。 • 身体感觉舒服才能运动。 • 在运动时,不应该憋气 - 这将提高对心脏的压 力。 • 切勿把脸长时间浸泡在水中,这将导致不规则 的心脏节律。 • 切勿潜水或跳进泳池里。 • 如果感觉胸口疼痛,心慌或头晕,应马上停止 活动。如果停止活动后或服用药物也无效,请 寻求医疗援助。

如果我安装了心脏起搏器或除颤器? • 如 果 您 的 仪 器 刚 被 装 直 , 您 应 该 等 候 六 个 星 期。 * • 最适当的游泳方式是蛙式。自由式,仰式跟蝶 式都可能导致损坏。 • 安装除颤器后,您应该随时有旁人协助,或使 用具有救生员监督的泳池。

身体素质 • 如果您能轻易走上楼梯或斜坡,您应该能完成 水中活动。 • 在开始任何运动前,先放慢速度。

如果我被诊断患有心脏衰竭? • 请向您的医生或心脏康复医疗组详细商量您是 否能游泳。

*以上说明归方针,若想获知详情,请寻求医疗援助。

本 文 转 载 与 英 国 特 许 理 疗 师 的 心 脏 康 复 协 会 的 许 可 ( w w w. a c p i c r. c o m ) 。 本文不能取代你的医生或心脏康复团队根据你的病情的专业知识或意见。

Recipes contributed by Ms Toh Yun Xuan, Nutritionist at SHF. Modified from myfoodbook.com.au. 本食谱由新加坡心脏基金 (SHF) 营养师卓芸萱女士提供。资料是从:myfoodbook.com.au 修改。

Hearty Hash Browns 薯饼 Ingredients: Preparation & Cooking Time: 30 minutes 准 备 及 烹 饪 时 间 : 30 分 钟 Serves 份 量 : 8 人 份

NUTRIENTS PER SERVING 每份量营养含量 Energy 能量

151 kcal 千卡

Protein 蛋白质

5.2 g 克

Fat 脂肪 (Saturated fat 饱和脂肪)

2.8 g 克 (0.4 g 克)

Carbohydrate 碳水化合物

24.6 g 克

Dietary Fibre 纤维

2.9 g 克

Sodium 钠

6 mg 毫克

Tip! • Use a cooking oil with lower saturated fat content.

使用饱和脂肪含量较低的食油。



• Potatoes, 4 medium • Quinoa, 1½ cup (cooked) • Spring onions, 1 bunch (chopped) • Soymilk with no/reduced sugar, 125ml • Fresh Italian parsley, 2 tablespoons (chopped) • Cooking oil, 1 tablespoon Optional for seasoning • Salt • Pepper

材料:

• • • • • •

马铃薯, 4粒中等大小 藜麦,1½ 杯(煮熟) 葱,1捆(切碎) 豆奶(无添加/少糖), 125 毫升 新鲜洋芫荽,2汤匙(切碎) 食油,1汤匙

可选的调味

• •

盐 胡椒粉

Method 做 法 :

1. Rinse ½ cup of quinoa in a fine mesh sieve and place it in a small saucepan. 用细网筛冲洗半杯藜麦,然后倒入小锅中。

2. Add in 1 cup of water and bring to a boil. Put on the lid once it boils and lower the heat to cook for another 10 to 15 minutes, until all the water is absorbed. 加入1杯水煮滚。水滚后,盖上并调至小火继续烹煮10到15分 钟,直到所有水份被藜麦吸收。

3. Peel and dice the potatoes into 2cm cubes. Cover with water and bring to a boil, then simmer for 5 to 10 minutes until fork tender. 把铃薯削皮切丁(2公分)。放入水中煮滚。水滚后, 继续烹煮5 -10分钟,直到马铃薯变软。

4. Drain well and place in a large bowl. 将水沥干,把熟软的马铃薯倒入大碗。 5.

Apart from the cooking oil, add in the remaining ingredients and season with some cracked pepper and salt. Mix and mash the potatoes with a spoon until combined. Shape the mixture into 8 hash brown patties and set aside. 除了食油,把其余的材料与胡椒粉和盐加入大碗中。 用汤匙搅拌均匀。将搅拌好的马铃薯泥揉成薯饼形 状,搁在一旁。

6. Heat the cooking oil in a non-stick frying pan. Place the patties into the pan and cook for 3 to 4 minutes on each side until golden brown, over a medium heat. 利用不沾锅,将油加热。把揉成薯饼形状的马铃薯泥放 入锅里,用中火煎至金黄(双面各3-4分钟即可)。

Tangy Sweet Chicken 蜜糖柠檬鸡 Ingredients:

材料:

• Chicken breast fillets, 900g • Olive oil, 1 tablespoon • Tomato paste, 2 tablespoons • Chicken broth, 1½ cups • Ground cinnamon, 2 teaspoons • Pumpkin, 600g • Honey, 1 tablespoon • Lemon, 1 whole (thickly sliced) Marinade • Garlic, 3 cloves (crushed) • Fresh Italian parsley, ¼ cup (chopped) • Chinese parsley, ¼ cup (chopped) • Ground cumin, ½ teaspoon • Ground turmeric, ½ teaspoon • Freshly squeezed lemon juice, from 1 lemon • Olive oil, 1 tablespoon Optional for seasoning • Salt • Pepper

• • • • • • • •

Method 做 法 :

鸡胸肉柳,900克 橄榄油,1汤匙 番茄酱,2汤匙 鸡汤,1 ½ 杯 肉桂粉,2茶匙 南瓜,600克 蜜糖,1汤匙 柠檬,一粒(切成厚片)

腌渍:

• • • • • • •

大蒜,3瓣 新鲜洋芫荽,¼ 杯(切碎) 芫荽,¼ 杯(切碎) 茴香粉,½ 茶匙 姜黄粉,½ 茶匙 鲜榨柠檬汁 (1粒柠檬) 橄榄油,1汤匙



Preparation Time 准备时间: 10 minutes 分钟 + overnight 隔夜



Cooking Time 烹饪时间: 40 minutes 分钟 Serves 份 量 : 6 人 份

可选的调味

• •



胡椒粉 •

1. Combine all the ingredients for the marinade and mix well. 将所有腌渍的材料混合搅拌好。

2. Add in the chicken fillet and toss to coat. Cover and refrigerate overnight. 加入鸡柳,确保鸡柳裹上腌渍汁。搅拌均匀后,盖好并隔夜冷藏。

3. Heat the olive oil in a saucepan and cook the marinated meat for 2 to 3 minutes on each side, or until golden. Then, transfer to a plate. • 在 平底锅里, 将橄榄油加热。一但油热,把腌渍隔夜的鸡肉 倒入锅,再把鸡双两面各煎2-3分钟至金黄色。然后, 将鸡肉 捞起。

NUTRIENTS PER SERVING 每份量营养含量 Energy 能量

288.5 kcal 千卡

Protein 蛋白质

35 g 克

Fat 脂肪 (Saturated fat 饱和脂肪)

8.7 g 克 (1.8 g 克)

Carbohydrate 碳水化合物

20.2 g 克

Dietary Fibre 纤维

3g克

Sodium 钠

246.8 mg 毫克

Cholesterol 胆固醇

86.4 mg 毫克

4. Combine the tomato paste, broth, pumpkin, honey and cinnamon in a pot (big enough to add in the chicken) and bring it to a simmer. 将番茄酱、鸡汤、南瓜、蜜糖及肉桂粉倒入大锅中,加热炖煮。

5. Add in the cooked meat and cover with lemon slices. Reduce to a low heat and cook for another 25 minutes or until the chicken is cooked thoroughly. 加入煮熟的鸡肉,铺上柠檬片。用小火烹煮25分钟即可(或至 鸡肉熟透即可)。

6. For additional flavouring, serve with salt and pepper seasoning. • 额 外的调味,加入盐及胡椒粉。

Tip!

• Choose the “No Added Salt” option for the tomato paste. 选择‘不加盐’标签的番茄酱。

• Compare the different brands of chicken broth and pick the one with the lowest sodium content.

寻找不同品牌的鸡汤做比较,并选用有较 低钠含量的为健康选择。

w w w. m y h e a r t . o r g . s g