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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 ECHO@cgh.com.sg.
“ 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: ECHO@cgh.com.sg
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 ask_a_therapist@cgh.com.sg.
Do you have any health-related questions to ask
our CGH Health Experts?
CONTACT ECHO!
E-mail Address:ECHO@cgh.com.sg
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.
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