Care n Cure
Health Newsletter from RAK Hospitalâ€Śempowering the community
Inside Hypertension â€“ high BP to you and me! Preventing cholesterol Proper food
Every year, April sees World Health Day being celebrated worldwide. This yearâ€™s theme focuses on the health issues related to urban living. We will through this and the forthcoming issues of the e-newsletter, address the health effects stemming from urban living. One of the major conditions afflicting populations across and in particular UAE is obesity. Lack of exercise, eating the inappropriate kind of foods, rise in stress levels are some of the contributing factors. Walking, swimming, dancing, running and playing active games are some simple suggestions for everyday exercises. The contents in this magazine will offer you an opportunity to make one or two changes in your lifestyle to improve your health. The aim is to address the damaging effects such as hypertension and high cholesterol levels, among other things. Exercise and a good diet are a great start! The choices you make will have an impact on your health. So choose wisely.
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You can lower your blood cholesterol when you replace saturated fats with unsaturated fat. Be sure to limit the total amount of fats or oils to keep calories in check. When buying fats and oils, remember: • Choose liquid vegetable oils that are high in unsaturated fats - like corn, olive, peanut, sesame and sunflower oils. • Buy margarine made with unsaturated liquid vegetable oils. • Limit butter, lard, fatback, and solid shortenings. • Buy light or non-fat mayonnaise and salad dressing.
By Dr Elhadi Eltayeb Abbas Sr Consultant and HOD, Dept. of Internal Medicine
Roasted chicken tenders with peppers and onions Ingredients: • 1/2 teaspoon freshly grated lemon zest • 3 tablespoons lemon juice • 2 tablespoons finely chopped garlic • 2 tablespoons finely chopped fresh oregano, or 1 teaspoon dried • 2 tablespoons finely chopped pickled jalapeno peppers • 2 tablespoons extra-virgin olive oil • 1/2 teaspoon salt • 1 pound chicken tenders • 1 red, yellow or orange bell pepper, seeded and thinly sliced 1/2 medium onion, thinly sliced Preparation: Preheat oven to 425°F. Whisk lemon zest, lemon juice, garlic, oregano, jalapenos, oil and salt in a glass baking dish. Add tenders, bell pepper and onion; toss to coat. Spread the mixture out evenly; cover with foil. Bake until the chicken is cooked through. Nutritional Information: Per serving • Calories 172 kcal • Carbohydrates 6 g • Dietary Fibre 1 g • Fat 7g
• • • • •
Saturated Fat Protein Potassium Sodium Cholesterol
1g 19 g 122 mg 518 mg 49 mg
Hypertension, correctly arterial hypertension, is the term physicians use to describe the condition of high blood pressure (BP). Why does it happen? Our arterial vessel system is a kind of closed pipe system, filled with circulating blood, pushed forward by the heart action like an interval pump. Whenever the elasticity of the vessels change and/or the fluid amount in the system rises, pressure might go up. Consequently, along with ageing, obesity, high lipids (cholesterol and glycerides), stress (owing to lack of sleep, strenuous job, time pressure), lack of exercise (at least 30 minutes/day), high glucose levels (fasting 110mg/dl, after meal 140mg/dl), high BP, will contribute to inflammation in the vessel wall, atherosclerosis with plaques, for example. It will lead to one, or several, complications which are usually known as stroke, heart attack and kidney failure. How do I know? You might not feel anything until a complication turns up. Early complaints might be headache and blurred vision. A blood pressure higher than 135/85mmHg will already be associated with higher complications. What can I do? In most cases, medication will be necessary to reduce BP to the target level. Also, your physician will prescribe you these: Drop your salt intake. Cut down ready made, tinned and processed food from your diet. Recommend you go walking or bicycle riding; 30 minutes /day, lose weight (approximately 1kg of weight loss will let your BP drop by one point, 5 kgs 5 points), have sufficient sleep in a quiet place. Noisy surroundings at night and lack of sleep will lead to higher BP in the long term.
Sufficient and an sleep is a hum ke up necessity. Wa s and a with bright eye d. refreshed min
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se Exerci y mil is a fa affair CORONARY HEART DISEASE and CHEST PAIN
For decades, coronary heart disease, has been one of the most common reasons for hospital admissions all over the world. Chest pain will occur when significant parts of the coronary arteries are not supplying sufficient blood to the heart. If the blockage in the coronary artery stays for more than 4-6 hours, the heart muscle will be irreversibly damaged and it is called a heart attack or myocardial infarction.
By Dr Rajeev Lochan - Senior Consultant, Dept. of Cardiology
Why does it happen? Smoking, high blood pressure, high lipid levels and high glucose levels are the most common acquired risk factors for coronary heart disease. But there are also risks due to genetical predisposition, age and gender, e.g. males are at higher risk for CHD at a younger age. After menopause, the incidence of CHD in women will rise significantly, and in case of diabetes and hypertension even exceed that in men. How do I know? Shortness of breath and chest pain, especially at exercise, are typical symptoms for coronary heart disease. Often, pain might radiate towards the back, the jaw and the left arm, often localised as epigastric pain. How do I follow up? Knowledge about your risk is most important as it helps you take the correct steps in • Changing lifestyle • Taking regularly the prescribed amount of medicine
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The idea that high cholesterol is bad for you probably comes as no surprise. But an ongoing question for many people is where exactly does cholesterol come from and how does it get to be too high? Many of the foods we eat on a daily basis have cholesterol already in them, and our own body makes cholesterol out of the things we eat. Many people who suffer from high cholesterol, whether genetically determined or not, find relief and help through dietary changes. In modern society, we overindulge in food and put on weight, and we also exercise less, causing our muscles to wither. So we have the double cholesterol whammy of obesity and little muscle tissue at the same time, which in turn causes high cholesterol. High cholesterol typically increases the health risk very slowly so you are likely to have plenty of time to lower your cholesterol readings, and avert impending health hazards It’s big changes, not little ones, that are needed for lowering LDL cholesterol. LDL refers to Low-Density Lipoprotein, HDL is short for High-Density Lipoprotein.. The HDL cholesterol is referred to as the good cholesterol, the one we want lots of, while the LDL is portrayed as the bad cholesterol, that we need to keep low. HDL cholesterol also helps to clean the LDL cholesterol out of the blood. LDL can be decreased by diet, exercise and medication. HDL can be increased by regular exercise. In Australia the medical guideline is to do regular cholesterol checks from age 20 years, if there is a genetic history of young relatives dieing from heart attack and stroke. Otherwise, the guideline is for regular cholestrol tests to begin at age 30 years.
Weight loss tipS • Have a low calorie skim milkshake before going out for a meal, or a piece of toast, or sandwich with low calorie margarine and suitable filling or topping. A mini meal or aerated drink helps fill the tummy, by the time you get to the restaurant, you will already be feeling full. • Eat before you go shopping. If you are hungry, you will most likely buy more food than you need. • Eat slower, taste and savour the food. Gives the digestive system time to send the ‘full’ signal to the brain, to help reduce overeating.
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Art Thou Healthy?
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Prizes of FREE introductory consultation sessions with the dieticians at RAK Hospital for the seven best respondents. Answer the following questions: A – In which month is World Health Day? B – What is hypertension? C – What is another name for HighDensity Lipoprotein? Email your answers to the publishers at: firstname.lastname@example.org
Tracking the emirates through art and health A first time for any hospital in the country, RAK Hospital is hosting a unique contemporary art exhibition to showcase the talent of emerging artists in the country with 16 local and UAE-based artists on the theme ‘Tracking the Emirates’, from April 7 to August 7. Swiss Art Gate UAE presents this contemporary art exhibition under the patronage of HH Sheikh Saud bin Saqr Al Qasimi, Crown Prince and Deputy Ruler of Ras Al Khaimah, HE Wolfgang-Amadeus Bruelhart, Ambassador to the United Arab Emirates and HE Gerhard Bruegger, Consul General of Switzerland. The exhibition showcases an eclectic blend of art forms including paintings, prints, installations, sculptures, calligraphy, mosaic and photographs and in more ways than one, embodies the spirit of the hospital, that is designed to reflect the importance of an artistic and natural environment. Though efficiency and accuracy of medical treatment and tools remain the most deciding measures of RAK Hospital like any medical set-up, there are other factors that play a very vital part as well. It is known that patient recuperation responds positively to an enabling environment. Hosting such a rich mix of artistic expressions is indeed a unique platform to bring patients and art together and reflective of RAK Hospital’s core belief and values.
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A Short History of Medicine 2000 B.C. - “Here, eat this root.” 1000 B.C. - “That root is heathen, say this prayer.” 1850 A.D. - “That prayer is superstition, drink this potion.” 1940 A.D. - “That potion is snake oil, swallow this pill.” 1985 A.D. - “That pill is ineffective, take this antibiotic.” 2000 A.D. - “That antibiotic is artificial. Here, eat this root.” ~Author Unknown