Stroke is one of the most common chronic diseases that strike us when we are unaware. However, not many people are aware of the risk factors or might have misunderstood stroke as a type of heart disease. Here are ten misunderstood facts about stroke that you might not know about:

Stroke: Background Facts

1. Stroke only happens to older people

Stroke can happen to anyone at any age. It is true that the risk of stroke increases as we age because the arteries in our bloodstream hardens and becomes narrow as we grow older. However, according to the National Registry of Disease Office (2016), there is an increasing prevalence of people under the age of 65 suffering from a stroke. Our sedentary lifestyle can lead to obesity, high blood pressure and diabetes. All of these chronic diseases are risk factors of stroke.

2.  Stroke is not preventable

Stroke IS preventable! Even though there are some non-preventable risk factors – like genetics and age. However, you still have control and lower the chances of having a stroke. The risk factors for strokes include hypertension, high blood cholesterol and diabetes. Many strokes happened because of unhealthy and sedentary lifestyles – this includes an unhealthy diet, lack of physical exercise, smoking, excessive alcohol intake and obesity.

3. “I am skinny. I have lower chances of getting a stroke.”

False. If you have been leading an unhealthy and sedentary lifestyle, you will have a higher chance of having a stroke. It is important to eat healthily and aim to have a minimum of 150 minutes of exercise every week.

4. Stroke is uncommon

Stroke is has become more prevalent – according to the National Registry of Disease Office (2016), stroke is the 9th most common condition in hospital admission and the 4th leading cause of death in Singapore. The number of people having stroke have also increase over the years – thus it is important to lead a healthy and active lifestyle to lower the risk of a stroke.

5. Stroke is a type of heart disease

False. A stroke happens when the blood supply in the brain is restricted and blocked or a blood vessel in the brain has burst. It is essentially a brain attack.

Stroke: What to do when a stroke happens?

6. If a stroke happens – visit a General Practitioner or a Family Doctor

Do not visit a GP or a family doctor. When a stroke happens, call for an emergency ambulance and ensure that your loved one is transported to the emergency department of the nearest hospital ASAP.

7. “It’s a false alarm!” When stroke symptoms happen, you don’t have to see a doctor.

When you experience a Transient Ischemic Attack (TIA) or a mini-stroke, you still have to visit a doctor. Usually the risk of a stroke increases after experiencing a mini-stroke.

TIA Symptoms:

1. Numbness on one side of your face, arm or leg.
2. Temporary vision loss in one eye
3. Difficulty talking
4. Not able to process your surroundings
5. Dizziness
6. Difficulty swallowing

Stroke: Recovery Phase

8. You can never recover from a stroke.

False. You can recover from a stroke – many patients who are treated fast and quick enough are able to recover.

Use can use F.A.S.T to determine the warning signs of stroke:

F – Face (Ask the person to smile)

A – Arms (Ask the person to raise both hands)

S – Speech (Ask the person to repeat after you – check if the speech is slurred)

T – Time (Call the ambulance IMMEDIATELY, if the person is unable to do these simple actions)

9. You can recover fast from a stroke

This depends on how fast the stroke was spotted and treated. Sometimes recovery can span to 2 years. Stroke patients can benefit from physiotherapy and occupational therapy after the stroke occurs.

10.  After you recover from a stroke, it will not happen again.

False. If you have recovered from a stroke, you are at higher risk of having another stroke if you continue to lead an unhealthy and sedentary lifestyle. Ask advice from your doctor on how to prevent another stroke from happening.

We also recommend reading Your Guide to Oral Nutritional Supplements (ONS) and Apps For Diabetics: 5 Aspects To Look Out For.

At Jaga-Me, we believe that healthcare should be a social good – it is a basic human need, and should be available to as many people as possible. We aim to deliver the highest quality care through innovation and a commitment to building meaningful relationships.

Save travelling and long wait times at the hospitals. Get specialised medical treatments:
– Urinary Catheterisation
– Complex Wound Care
– Nasogastric (NG) Feeding Tube
– IV Infusion Therapy

Jaga-Me: Your Trusted Medical Home Care Professional

Someone having a panic attack experiences apprehension or intense fear suddenly when triggered by a stressful situation, or for seemingly no reason. It can last between 20-30 minutes, even though some people also experience it in waves over hours.

Diagnosed with Generalized Anxiety Disorder (GAD), the following is my personal experience and some helpful methods I am using to manage my panic attacks and anxiety.

These tips should not be used as a substitute over professional opinion, and we highly recommend you to consult a doctor if you are experiencing disruptive episodes of panic attacks. The Mental Health Helpline is available 24 hours at 6389 2222, as well as the Emergency Department of the IMH should you require immediate medical attention.

My first vivid memory of a panic attack occurred when I was around 14. I remember feeling an intense fear after being reprimanded by my uncle. I started blaming myself for my mistake, and eventually broke down in tears where my breathing intensified into hyperventilation.

While there was a trigger in one of my earliest memories of an anxiety attack, there have also been instances during my adulthood, when I experienced a panic attack out of the blue.

A panic attack for me begins with a feeling of heaviness on my chest, and I feel unable to breathe. I sometimes also feel nauseated, which intensifies my fear. By the time I am breathing rapidly and feeling numbness on my face and fingertips, I know that I am experiencing a full-fledged panic attack.

There were also more serious instances where I fainted and required medical assistance.

What are the signs of a panic attack?

I have learned to recognize the early signs of an panic attack as mentioned earlier. These signs can vary across individuals, although the symptoms usually are:

• Tightening of chest
• Pounding heart
• Difficulty breathing, choking, or rapid shallow breathing
• Dizziness or feeling light headed
• Nausea
• Fear of going crazy, or losing losing control
• Uncertainty of what is real (distortion of reality)

Fear and Anxiety are common natural responses to a perceived threat.

Learning to identify potential stressful triggers and warning signs of impending panic attack may require some practice initially. However, mastering some coping skills will prove to be helpful in learning to manage fear and anxiety before it escalates.

Stress management and relaxation techniques will also be helpful in reducing one’s risk of stroke and heart attack. If left unmanaged, anxiety has been found to be related to one’s long term risk of stroke.

Focus on one thing

One of the first things I learned during therapy is mindfulness. One way to do this, is to find one thing in my vicinity and focus on it.

For example, if you are in the office, you may notice your coffee mug in front of you. Draw your attention to it with your senses. Reach out to touch it, feel the warmness of the cup, observe its colour(s), hold the mug closer to you and inhale the aroma of your drink, or even take quick sips of it to help regulate your breathing back to normal.

Breathe

Someone having a panic attack may be breathing rapidly and feeling breathless. If you notice that this is happening, learn to perform deep breathing exercises, counting to 3 as you inhale, and counting to 3 as you exhale. Repeat this until you feel like you can breathe normally again, or when the fear has subsided.

Distract Yourself

Fidget spinners are the craze these days as they help distract some individuals by keeping their hands busy. But if you don’t have a fidget spinner, you can distract yourself in other ways like spinning a pen, playing a game on your mobile device, or listening to music. It may also be helpful to change your environment for a while by leaving the room or office, paying attention to the pleasant change of surroundings.

Personal Mantra

Another thing that has helped me cope in overwhelming situations is to mentally recite a personal mantra. Some examples are:

• “I can do this.”
• “I am safe.”
• “I am feeling fear. This is normal. It will pass”
• “I will be okay.”

Imagine a Safe Space

Is there a place you have visited before that makes you feel happy and calm? It could be your home, the beach, or simply a picture you have come across on the internet. Try to picture that in your mind, and think of how it makes you feel – calm, happy, peaceful, excited, safe, etc.

You may also find it helpful to keep a picture of it at your desk or in your phone so that you can look at it.

What can I do to help someone with a panic attack?

If you notice a loved one having a panic attack, remember that it is a scary experience for them. Keep calm, and:

• Stay with them
• Ask them what they need, or how you can help
• Practice some of the coping techniques with them, as described earlier
• Reassure them that help is available

I personally find that what helps me most, is when someone tells me “you are safe.”

When Does a Panic Attack Become a Problem?

• Affects daily functioning in life
• Unable to go to work, attend school, or refusing to get out of bed

I eventually sought help and was diagnosed with GAD when I realized that it was affecting my life.

I was reluctant to get out of bed in the morning, often imagined the worse case scenarios even before arriving at the venue, and would often find excuses not to turn up at social gatherings or events at work and school. And if I did eventually turn up, I would often experience such intense apprehension, that I would have an anxiety attack which worsened my fears of going out.

If you notice yourself having panic attacks as frequently as several times a week, intensifying with every subsequent episode, or to the point where life has been disrupted, it may be time to reach out for help.

Help is available.

Consult your family doctor and if possible, make a list of physical symptoms that you have experienced.

With counselling and medications, I am now more mindful of stressors and warning signs to a potential panic attack, as well as equipped with techniques to manage my intense fear and anxiety.

Experiencing panic attacks frequently is also an indication that one is undergoing a stressful period, which should be assessed by a professional since this can also increase one’s risk of stroke or heart attacks. In addition, anxiety may sometimes manifest as emotional or aggressive outbursts that may cause harm to your loved ones and hurt relationships.

When in doubt, it is recommended to err on the side of caution and seek the opinion of your family doctor.

You are safe.

References

1. Institute of Mental Health (2012). Managing Panic Disorder. Retrieved from https://www.imh.com.sg/wellness/page.aspx?id=555.
2. Anxiety and Depression Association of America (2018). Panic Attack Symptoms. Retrieved from https://adaa.org/understanding-anxiety/panic-disorder-agoraphobia/symptoms.
3. Better Help Online (2018, December 14). Learn How to Stop a Panic Attack in Its Tracks. Retrieved from https://www.betterhelp.com/advice/panic-attacks/learn-how-to-stop-a-panic-attack-in-its-tracks/.
4. American Heart Association (2019). Anxiety Linked to Long Term Stroke Risk. Retrieved from https://www.goredforwomen.org/en/about-heart-disease-in-women/latest-research/anxiety-linked-to-long-term-stroke-risk.

At Jaga-Me, we believe that healthcare should be a social good – it is a basic human need, and should be available to as many people as possible. We aim to deliver the highest quality care through innovation and a commitment to building meaningful relationships.

Save travelling and long wait times at the hospitals. Get specialised medical treatments:
– Urinary Catheterisation
– Complex Wound Care
– Nasogastric (NG) Feeding Tube
– IV Infusion Therapy

Jaga-Me: Your Trusted Medical Home Care Professional

The lifetime impact of stroke on younger adults also carries substantial costs to the individual and their families. A 2014 study, Follow-Up of Transient Ischemic Attack and Stroke Patients and Unelucidated Risk Factor Evaluation (FUTURE) showed that even after 10 years, about 1 of 8 patients (12.9%) with an Ischemic or Intracranial Hemorrhagic Stroke at a young age was not able to function independently. In patients with transient Ischemic Stroke, this was 1 of 15 (6.5%) survivors.

When younger adults(under 45 years old) suffer from a Stroke, it is important to find the cause as there is an increased possibility of a recurrent Stroke. What are the risk factors of Strokes in young adults?

Risk Factors of Stroke in Young Adults

• Heart Conditions: Cardiogenic causes (Rheumatic heart disease, heart valve abnormalities) represent approximately 20–30% of all Ischemic Strokes, a condition when an artery stops supplying blood to a part of a brain. This happens due to blood clots in the artery caused by cholesterol plaque build-up and usually affects young adults under the age of 45.

• Migraine: Even though migraine-induced Stroke is uncommon, it usually affects younger women. Migraine is caused by internal factors like genetics, hormonal imbalance or external factors like stress.

• Dyslipidemia: Dyslipidemia happens when there is an increase of lipids (fatty substance) in your bloodstream. This is caused by a lifestyle diet.

• Smoking: Smoking has an adverse effect on your body – it thickens your blood, increase the risk of blood clot and restrict oxygen in your blood.

• Hypertension (High Blood Pressure): Hypertension can damage your arteries and cause them to be narrower. This will lead to an increased risk of Stroke.

• High Blood Cholesterol: With high blood cholesterol, there is a higher risk of the cholesterol depositing itself in the walls of the artery. This cause the heart to work harder to pump blood through the arteries leading to hypertension and increasing the risks of stroke.

The Awareness Gap

“If you think that the pursuit of good health is expensive and time consuming, try illness.” – Lee Swanson

According to Prudential Singapore’s Health Poll, more than 70% of people in Singapore believe that they are healthy. However, the survey has also shown that the majority do not consume enough vegetables and fruits in their diet and that 1 in 3 Singaporeans are not exercising enough. There is still a gap in awareness when it comes to personal health matters. Prevention is better than cure so start making these changes in your lifestyle.

1. Balanced Diet – Include whole grains, more leafy vegetables and fruits in your diet. Reduce intake of salt and sugar in your diet. Find out how you can plan your diet using Health Promotion Board’s My Healthy Plate.
2. Exercise – It is recommended that you have at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise weekly. Set aside 20 minutes of your time every day to fulfil this!
3. Not Smoking – Avoid smoking at all costs.
4. Get adequate sleep – Findings have shown that Singaporeans are sleep-deprived and they are not getting adequate sleep due to long hours of work. Not having adequate sleep contributes to multiple health risks like increased risk of heart diseases, heart attack, heart failure, diabetes, hypertension and stroke.
5. Work-Life Balance – Find time to destress and power down. Studies have shown that 9 in 10 Singaporeans do not know how to “power down” and relax.
   

Eating healthy and getting fit does not have to be expensive or time consuming. It will require time and effort but you can spend more time with your friends or family to cook healthier food at home or exercise together.

We also recommend reading Your Guide to Oral Nutritional Supplements (ONS) and Apps For Diabetics: 5 Aspects To Look Out For.

At Jaga-Me, we believe that healthcare should be a social good – it is a basic human need, and should be available to as many people as possible. We aim to deliver the highest quality care through innovation and a commitment to building meaningful relationships.

Save travelling and long wait times at the hospitals. Get specialised medical treatments:
– Urinary Catheterisation
– Complex Wound Care
– Nasogastric (NG) Feeding Tube
– IV Infusion Therapy

Jaga-Me: Your Trusted Medical Home Care Professional

Anxiety a risk factor for Stroke?

Many patients with stress induced anxiety are shown to have an effect on their high blood pressure due to lack of proper rest, sleep deprivation and unhealthy eating habits. High Blood Pressure is a strong risk factor to Ischemic Stroke.

Stroke due to stress at work

In 2016, then Finance Minister Mr Heng Swee Keat collapsed from a stroke during a Cabinet meeting. According to Law & Home Affairs Minister K. Shanmugam, “[Mr Heng] was carrying an incredible load – handling the Financial Ministry, various projects, SG50 celebrations and the Committee for Future Economy”.

“I could see that he was very tired. I have been telling him that he was overworking so much that it will affect his health.”

Law & Home Affairs Minister K.Shanmugam

How can I manage my anxiety or stress?

Feelings of being overwhelmed with constant demands, lack of motivation, low energy levels and low productivity are signs of burnout. It is important to know how to manage anxiety and stress. It is also crucial to recognise the need to seek help if your anxiety interrupts your daily routines.

Exercise

Find time to exercise every day for at least 20 minutes. Take time to brisk walk around your neighbourhood park or find a friend to exercise with you. Exercise is known to release endorphins, which are chemicals in our brain that helps improve our overall mood.

Sleep

With exercise, you can sleep better at night. With better sleep, your overall mood will be improved significantly in the day.

Try Journalling

Consider writing down your thoughts and what you are stressed or anxious about. You can write down your feelings or what you are grateful for the day – the little things make a difference.

Spend more time with your family and friends

Make the effort to find time with your friends and family. Talking about your anxieties and stresses can help you to process your feeling better.

Even though there is no direct link between anxiety and stroke, however, the physical effects anxiety has on an individual’s lifestyle may be risk factors of stroke. Taking care of your mental and emotional well-being is as important as your physical well-being.

References:

1. HealthXchange Singapore (n.d.) Anxiety in Singapore: Stats, Types and Who’s At Risk. Retrieved from  https://www.healthxchange.sg/wellness/mental-health/anxiety-singapore-stats-types-risk
2. The Straits Times (24 May 2016). Stressed at Work? Beware of Stroke. Retrieved from https://www.straitstimes.com/singapore/health/stressed-at-work-beware-of-stroke
3. American Heart Association (n.d.) Anxiety Linked to Long Term Stroke Risk. Retrieved from https://www.goredforwomen.org/en/about-heart-disease-in-women/latest-research/anxiety-linked-to-long-term-stroke-risk
4. Pérez-Piñar, M., Ayerbe, L., González, E., Mathur, R., Foguet-Boreu, Q., & Ayis, S. (2017). Anxiety disorders and risk of stroke: a systematic review and meta-analysis. European Psychiatry, 41, 102-108.
5. Today Online (12 May 2016). Heng Swee Keat appeared ‘very tired’ at Cabinet meeting before he collapsed. Retrieved from https://www.todayonline.com/singapore/heng-swee-keat-appeared-very-tired-cabinet-meeting-he-collapsed
6. Healthline (n.d.) 16 Simple Ways to Relieve Stress and Anxiety. Retrieved from https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety
7. Institute of Mental Health (n.d.) Generalised Anxiety Disorder. Retrieved from https://www.imh.com.sg/clinical/page.aspx?id=254

At Jaga-Me, we believe that healthcare should be a social good – it is a basic human need, and should be available to as many people as possible. We aim to deliver the highest quality care through innovation and a commitment to building meaningful relationships.

Save travelling and long wait times at the hospitals. Get specialised medical treatments:
– Urinary Catheterisation
– Complex Wound Care
– Nasogastric (NG) Feeding Tube
– IV Infusion Therapy

Different parts of the brain control a person’s movements, senses, emotions and intellectual functions. The effects of stroke depend on which part of the brain is damaged and how severe the damage is. Someone disabled from stroke can have minor to severe problems.

• Some people make a speedy recovery and return to their normal lives. 
• Others have disabilities that may improve with time and can be managed. 
• For many, disabilities may last a lifetime. 
• A small number of people will need full time medical care.

 Let’s explore how the loss of function from stroke can affect someone’s day to day life and look at some easy solutions on how to improve nutrition for stroke survivors.

Post Stroke Health Problems

1. Problems chewing and swallowing ( dysphagia)
2. Physically unable to self feed or drink 
3. Communication problems (Unable to verbalise that they need to eat/drink)
4. Cognition problems (memory, attention, perception) ( Do not realise that they need to eat/drink)
5. Visual problems ( Unable to see what they are eating/drinking)
6. Absence of teeth and dentures and poor mouth hygiene 
7. Depression/ anxiety 

In Singapore, deaths from stroke are increasing every year, and those affected by stroke are getting younger. Unfortunately, it’s common for families of stroke patients to lose hope after the incident and assume recovery is impossible. We tend to get caught up in our grief and lose sight of the real possibility of recovery for our loved ones.  

If your loved one is not eating and drinking well after their stroke, they are more likely to be readmitted to the hospital for complications and their recovery will take much longer than expected. They are also likely to have longer hospital stays which increases their cost of their care and emotional burden. Therefore, it’s important to pay attention and make positive changes to what your loved one is eating after their stroke.This approach will help them to regain their strength and energy faster, and give them a quicker recovery period, which will last through their rehabilitative treatments. Healthy eating and lifestyle habits will ultimately improve their health and reduce their risk of getting another stroke.

Post Stroke Goals

Prevent the recurrence of another stroke.

1. Prevent, recognize and manage co-morbid medical conditions such as Diabetes and High Blood Pressure  (Maintain healthy readings for their Blood Sugar, Cholesterol and Blood Fats)
2. Help them be as independent as possible
3. A balanced diet, with adequate protein, calories and good hydration
4. Maximise comfort and well-being

What You Can Do to Help 

Malnutrition*

This serious condition occurs when your loved one suffers from a low appetite and food intake with weight loss as their caloric needs cannot be met. Usually dysphagia is a culprit that affects their ability to eat after a stroke. Malnourished people end up with more infections and trips to the hospital, therefore it’s important to ensure that we identify and act early.  

It’s better to get a referral to a Dietitian to assess the problem as they can recommend a meal   plan that will help your loved one recover from malnutrition.

Dehydration

Many stroke patients don’t feel the thirst sensation, by then, they may already be dehydrated, so it’s important to keep offering them fluids ( especially so if they are unable to communicate) regularly to prevent complications.

Fatigue

A lot of people experience this condition after a stroke due to the immense physical and mental changes they go through. This type of post stroke fatigue doesn’t just go away after rest, it can last for weeks and months and make it harder for someone to recover and delay their rehabilitation, therefore it’s important to speak with their doctor to identify if your loved one is experience fatigue and how you can help to manage it.

Chewing and Swallowing problems*

These problems can occur due to the weakening of the tongue or loss of coordination from their tongue movements. Some general recommendations to help your loved one cope are:*It’s better to get a referral to a Speech Therapist to assess the problem as they can suggest the safest texture and consistency of foods and fluids.

Limit Sodium in their Diet

It is important to limit food and drinks containing added salt, as excess sodium in the body ( found in salt and salty foods) raises blood pressure and may put your loved one at risk of another stroke. Assure them that as they reduce their salt intake gradually, their taste buds will adjust in a few weeks.

Limit High Saturated Fat and Trans Fat foods

High saturated and trans fat foods can contribute to high cholesterol levels, and we all know that high cholesterol levels increase one’s risk of stroke.

Smart Carbohydrate Choices

In general, people with diabetes are more likely to get a stroke than those without. When there is too much sugar in the blood over time with poorly controlled diabetes, clots or fat deposits can occur in the blood vessels in the neck or brain. Over time, these vessels can narrow or become completely blocked, leading to a heart attack or stroke. Therefore, it’s important to choose healthier types of carbohydrates to control blood sugar levels.

Myths and Facts

A stroke is not preventable.

One of the biggest myths surrounding stroke is that people assume a stroke is not preventable. In fact, one of the largest stroke studies called the International Stroke Study showed that 90% of strokes are caused by preventable risk factors such as obesity, high blood pressure and diabetes. Maintaining a healthy weight, keeping active and eating a healthy, varied diet are ways to prevent a stroke from happening.

Stroke only happens to older people.

While it’s true that our risk for stroke goes up as we age, there’s also an increasing number of strokes in younger people currently, so to say that strokes only occur in the elderly is false. There is an increasing number of people under the age of 65 being diagnosed with preventable diseases such as high blood pressure, obesity and diabetes which puts them at a higher risk for stroke.

Stroke survivors have no lives for themselves.

If people learn to recognise the signs of stroke early on and seek treatment fast, we can prevent major complications from occurring. Research is also now finding newer and better treatments to treat stroke and help the brain to recover and repair itself. Although many people live with the effects of stroke for life, with rehabilitation, a good deal will make strong recoveries and go on to lead fulfilling lives. 

Continue on to A Guide To Nutrition For Stroke Survivors Part 2

Helpful Products from Health Food Matters

1. Special Pantry Snacks and Desserts – Protein Mousse Dessert, Bread Pudding, Okunosu Nutrition Support Egg Custard
2. Special Pantry Snacks and Desserts – Ena Charge Fruit Jelly, Ion Support Fruit Jelly, Soft Fruit Cup, Pureed Fruit, Protein Mousse Dessert, Bread Porridge, Okunosu Nutrition Support Egg Custard  
3. Delisoft Range of dishes available in 4 textures – Regular, Chopped, Finely Minced and Blended textures
4. Special Pantry Snacks and Desserts – Ena Charge Fruit Jelly, Ion Support Fruit Jelly
5. Sunfiber Supplement
6. Toromi Smile Clear Beverage Thickener, Special Pantry Thickener Cold Mousse Base powder for making pureed fruits and vegetables

If you found this article helpful, we recommend reading When Memories No Longer Exists: Understanding Dementia and Nutrition in Parkinson’s disease.

About Health Food Matters

At Health Food Matters, their team of healthcare experts and food technologist develop scrumptious Delisoft Easy Meals which are nutritious and they come in different textures. They also carry a range of snacks and desserts from their Special Pantry to provide an extra boost for those who struggle getting enough nutrition every day.

At Jaga-Me, we believe that healthcare should be a social good – it is a basic human need, and should be available to as many people as possible. We aim to deliver the highest quality care through innovation and a commitment to building meaningful relationships.

Save travelling and long wait times at the hospitals. Get specialised medical treatments:
– Urinary Catheterisation
– Complex Wound Care
– Nasogastric (NG) Feeding Tube
– IV Infusion Therapy

Jaga-Me: Your Trusted Medical Home Care Professional

Consuming Hawker Food with high sodium content may increase your risks of a Stroke. Our local hawker food contains high amount of sodium, saturated fats and cholesterol content. According to the National Registry of Disease Office (MOH), there are 7,413 Stroke cases admitted to public hospitals in 2016. That is about 20 cases of stroke patients admitted daily.

According to WHO (2007), the rise of high blood pressure in many countries is due to the high consumption of sodium and low intake of potassium (the lack of fruits and vegetables in our daily diet).

Eating Healthier: Local Hawker Food

High blood pressure is directly linked to heart diseases and Stroke. The key is to reduce sodium intake and increase our potassium intake. A high potassium diet can help to reduce blood pressure and water retention – protecting us from chronic diseases like stroke, osteoporosis and kidney stones. We’ve put together healthier tips for you to continue indulging in your favourite local dishes and reduce your sodium consumption.

Char Kway Teow

The local Char Kway Teow is laden with high fat and sodium content – eating this will exceed the daily recommended intake for saturated fat, sodium and cholesterol.

Tip:

1. Try to avoid eating Char Kway Teow on a regular basis.
2. You can try sharing a plate of Char Kway Teow with your friend, so that you would not exceed the daily recommended intake for saturated fat, sodium and cholesterol.  
3. Ask for less oil and more vegetables to increase potassium and fibre content!

Hainanese Chicken Rice

Hainanese chicken rice is the staple of our local Singaporean food culture – it is good source of protein but high in saturated fats and sodium content.

Tip:

1. Ask for more cucumbers to increase potassium and fibre content.
2. Remove the skin of the chicken.
3. Asked for steam rice instead of the regular hainanese rice to lower saturated fat content.
4. Avoid adding more soya sauce as this increases sodium content.

Wanton Mee

Wanton Mee is one of the healthier hawker food options because it is low in energy, fat, saturated fat and cholesterol. However, this dish has high sodium content and low fibre content.

Tip:

1. Ask for more vegetables to increase potassium and fibre content.
2. Request for steamed wanton rather than the fried wanton to reduce saturated fat intake.
3. Avoid drinking the soup broth to reduce sodium consumption.

Roti Prata

One of our favourite go-to comfort food. Roti Prata is one of the healthier options as the flatbread itself is low in saturated fat, fat, cholesterol and sodium. However, the difference is the type of curry you choose to go with your Roti Prata.

Tip:

1. Make sure to choose dahl curry or fish curry as they do not contain coconut milk (coconut milk is high in calories and saturated fat).

Mee Soto

With its spicy and savoury broth – the Mee Soto is a popular food option among Singaporeans however, this dish is packed in with high sodium content.

Tip:

1. Ask for more vegetables like bean sprouts/peas to pack in higher fibre and potassium content.
2. Avoid drinking the soup broth to lower sodium consumption.

4 Tips to Lower Your Sodium Consumption

Singapore has a variety of delicious local food delicacies that are high in sodium content, here is a general rule of a thumb: Eat with moderation!

1. Choose dishes that are low in saturated fat, sodium and added sugar.
2. Avoid drinking the broth or soup as they are usually laden with high sodium content.
3. Ask for more vegetables to increase your fibre and potassium intake.  
4. Follow Health Promotion Board’s My Healthy Plate Guideline to ensure that you have a balanced diet.

Ultimately, remember to take steps to have a balanced diet! Prevention is always the key to having a healthier lifestyle and reducing the possibility of a stroke or other chronic diseases. If you are a caregiver for a stroke survivor always ensure that you and your loved one have a well-balanced diet to reduce the possibility of another stroke. Need additional help with caring for a stroke? You can find out more about the different type of services we provide for stroke survivors here.

Award winning Home Care trusted by health professionals – Jaga-Me

Types of Complications

According to the National Registry of Diseases Office – With uncontrolled Diabetes it can lead to further complications like other chronic diseases:

• Heart Diseases: 1 in 2 people who suffered from a heart attack is diabetic. Diabetes damages blood vessels and nerves that controls heart functions.over time. Type 2 Diabetes is associated with a 2–4 fold increase in the risk of Sudden Cardiac Arrest (SCA).

• Stroke: 2 in 5 people who suffered from a stroke is diabetic. Diabetes often cause arterial stiffness, inflammation and thickening of the capillaries thus contributing to the increased risks of Ischemic stroke incidence in all age groups.

• Kidney failure: 2 in 3 kidney failure patients are diabetic. Diabetes Mellitus, a condition characterised by high glucose levels. High levels of glucose can damage the tiny filters in the kidney over time.

• Eye diseases: Most diabetic patients will develop Retinopathy, which is one of the main causes of blindness in young adults today. Retinopathy happens when the tiny blood vessels in the retina become damaged due to Diabetes. Keep glucose levels low and go for regular eye checkups to prevent Retinopathy.

• Oral complications: Diabetic patients will have increased chances of gum complications – like inflammation of the gums and tooth loss. Oral thrush can also occur when the gums are inflamed, and with high levels of glucose in saliva.

• Pregnancy Complications: If you are pregnant and diabetic, you are at a higher risk of problems during delivery. Macrosomia is a condition when the foetus grows too large and mothers with Type I and II Diabetes are at a higher risk of this condition.

5 Quick Tips to Manage Diabetes

1. Go for your regular doctor’s appointment and know your condition.

Take control of your condition and know where to make changes in your lifestyle to ensure that you can prevent any further complications.

2. Medications

To control and manage diabetes, it is important to take your medications regularly as prescribed by your doctor. Most medications are orally taken and they help to regulate the blood sugar levels.

3. Live a healthy and active lifestyle

Control your diet – eat more whole grains, fruits and vegetables. Limit your intake of sugar and salt. Ensure that you have at least 150 minutes of exercise every week.

• Plan your meal times and ensure that it coincides with the time for you to take your medications.
• Control your diet and eat more whole grains, fruits and vegetables.
• Limit your intake of sugar and salt.
• Ensure that you have at least 150 minutes of exercise every week.

4. Limit alcohol intake

Alcohol will affect your glucose levels and your meal timings. Alcohol drinkers will experience fluctuating sugar levels and may contribute to over-eating if sugar level fluctuates too low. Try to avoid drinking alcohol if you are diabetic.

5. Do not smoke

Smoking will increase complications. The combination of blood sugar and smoking increases the damage to blood vessels feeding our organs. The risks from smoking is well known and not limited to just Diabetes.

There are many other complications to diabetes such as hypoglycemia (low blood sugar). Want to find out how you can manage hypoglycemia and take control of your diabetes? Read our article on “How to Improve your Life as a Diabetic Patient”.  

We also recommend reading Your Guide to Oral Nutritional Supplements (ONS) and Apps For Diabetics: 5 Aspects To Look Out For.

At Jaga-Me, we believe that healthcare should be a social good – it is a basic human need, and should be available to as many people as possible. We aim to deliver the highest quality care through innovation and a commitment to building meaningful relationships.

Save travelling and long wait times at the hospitals. Get specialised medical treatments:
– Urinary Catheterisation
– Complex Wound Care
– Nasogastric (NG) Feeding Tube
– IV Infusion Therapy

Jaga-Me: Your Trusted Medical Home Care Professional