March 2017 - May 2017

MCI (P) 102/11/2016 fb.com/heartfoundationmyheart.org.sg twitter.com/heartSG

Official Publication of the Singapore Heart Foundation

03

睡眠和心脏病

12

21

Go Red for Women

@singaporeheartfoundation

Unsung Heroes ofHealthcare

An Interview with aCardiac Nurse

PATRONESM Goh Chok Tong

NATIONAL HEART COUNCIL

PRESIDENTDr Richard Hu

VICE PRESIDENTSMr Sat Pal KhattarMr Shaw Vee Meng

CHAIRMAN EMERITUSDr Low Lip Ping

SHF 45TH

BOARD OF DIRECTORS

CHAIRMANAdj Prof Terrance Chua

VICE-CHAIRMENDr Tan Yong SengMs Tan Lee-Chew

HONORARY SECRETARYProf Tan Huay Cheem

ASSISTANT HONORARYSECRETARYMr Goh Chiew Seng

HONORARY TREASURERMr Chong Chou Yuen

MEMBERSDr Chee Tek SiongMrs Elsie FohDr Goh Ping PingMdm Koh Teck SiewDr Bernard KwokMrs Regina LeeProf May LwinDr Mak Koon HouMr Peter SimDr C Sivathasan

HONORARY ADVISORSProf Koh Tian HaiMr Liak Teng LitMr Lim Soon HockA/Prof Lim Yean TengDr Lily NeoMr Tan Kin LianMr Wong Yew Meng

EDITORIAL COMMITTEE

EDITORMr Patrick Deroose

MEMBERSAdj Prof Terrance ChuaDr Chee Tek SiongDr C Sivathasan

SECRETARIATMr Vernon KangMs Stephanie HoMs Mabel Tang

2 Editor’s Note

heartline is a quarterly publication of the Singapore Heart Foundation.9 Bishan Place, #07-01 Junction 8 (Office Tower), Singapore 579837Tel: 6354 9340 • Fax: 6258 5240 • Email: info@heart.org.sg

The information provided in heartline is for educational purposes only. It should not be used for diagnosingor 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 info@heart.org.sg 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: Vacain Design Pte Ltd • Printed by: A&D Printhub Pte. Ltd.

Patrick Deroose

DEAR READERS,

The dictionary defines a hero as “one that is much admired or shows great courage.” However, a hero can also be an everyday person who helps others, without asking for anything in return. Although we may often be unaware, there are actually many unsung heroes around us. Some examples include:

♥ The late Mr Seah Chiang Nee, a veteran journalist who was the first Singaporean heart transplant recipient and one of the world's longest-surviving heart transplant patient.

♥ Mr Hairil Aidilfitri Johari and Mr Muhammad Adhwa Ahlami Johari, teenagers who responded to the call of two cardiac arrest victims.

♥ Mr Mohamad Nazaruddin, a taxi driver who calmly assisted with the sudden delivery of a baby in his vehicle and waived the cab fare.

♥ Mdm Lucy Ying, whose ‘kiss of life’ saved Mr Tang Siew Loon, when he suffered a heart attack at a community club.

In this heartline issue, I wish to pay tribute and express my gratitude for the day-to-day work performed by a special group of people - our nurses, such as Ms Nuraishah (read about her on page 3) who works in a cardiac ward.

Nursing has changed so much and has had to adapt to the evolution of medicine, technology, economic realities and demographics. As the Greek philosopher Heraclitus stated, Panta Rhei which means "everything flows". While this is true, the essence of nursing has not changed at all. Nurses care irrespective of where they work and what they do – be it in the general ward, intensive care unit or the outpatient clinic, whether they are teaching young nurses or educating older patients. Each one of them goes to work every single day, because they care about their patients.

Let us not forget about our foreign nurses, who are far away from their families and friends, to take on a formidable challenge – learning new languages, adapting to a new culture and working in an unfamiliar environment, to care hand in hand with local nurses for the good of our fellow Singaporeans.

Last but not least, I would also like to recognise the contributions of the Singapore Heart Foundation's volunteer nurses. For without your unwavering support, selfless contributions and generosity of time, the Foundation would certainly not be where it is today. A big thank you to all of you for making a heartfelt difference in people’s lives!

3Feature

An Interview with a Cardiac Nurse

UnsungHeroes of healthcareHow do you balance those competing needs in your professional, social and personal life?Juggling work and family is never easy and sacrifices are inevitable. I believe that the key is focusing on a plan, getting organised and finding the right balance between motherhood and my profession.

I am blessed with a great team that shares a strong bond in the workplace. We have good camaraderie and teamwork, where everyone shares mutual understanding and supports one another. Our camaraderie is also strengthened through regular staff bonding activities. I am thankful to my senior nurse manager and nurse clinicians for their tremendous support and guidance, whom I can always turn to for advice.

What made you choose cardiac nursing care as your speciality and was there any trigger event that influenced your decision?My family has a history of heart disease and both my grandfathers passed away from heart related issues. Before my paternal grandfather’s impending heart attack, his complaints of chest pain were overlooked, due to lack of knowledge on the disease. He collapsed within a few minutes and was rushed to the hospital, but succumbed to the illness.

My desire to gain the knowledge and competency to be able to help my family, motivated me to take up nursing and in particular, specialise in cardiac nursing care. With this knowledge, I also wish to build greater awareness. I would advise everyone around me not to take it lightly, when someone complains of chest pain.

What is a typical day for you? Whenever possible, I start off my day with a leisure stroll around the park with my toddler. I treasure every bit of bonding time we share. No matter where I am, the first thing that comes to mind is my family.

At work, I embrace every day as a new day of learning. Challenges are what make life interesting and overcoming them make life meaningful. I work with a multi-disciplinary team and I enjoy acquiring new information and knowledge during my course of duty.

I work in the cardiology ward and look after patients with heart diseases such as heart failure, ischaemic heart disease and cardiac arrhythmia, just to name a few. The procedures that I encounter on a daily basis are coronary angiogram and angioplasty. Typically, my day consists of fundamental bedside nursing care, routine admission and discharge of patients, safe administration of medications, coordination of care, and ensuring continuation

of care. In the event that a patient’s condition deteriorates or collapses, we spring into immediate action. It is a real test of knowledge and expertise to act decisively during such critical moments. At the end of the day, being able to save a life is priceless. Personally, the feeling of pulling through in the face of adversity is phenomenal and the gratitude expressed by the patient’s relatives after such events, makes our job all the more rewarding.

Hello, I am Nuraishah Binte Ali Hassan, a nurse at the National Heart Centre Singapore (NHCS).

My nursing journey commenced in 2009 when I enrolled in the Institute of Technical Education. Thereafter, I obtained a Diploma in Nursing at Nanyang Polytechnic, under the sponsorship of NHCS. Upon graduation in 2011, I was posted to the cardiothoracic surgery ward, where I had the chance to learn about the management of cardiac patients. After working in the clinical area for nine months, I took the opportunity to pursue my Degree in Nursing with Singapore Institute of Technology, which has further widened my horizons. The knowledge gained has helped to prepare me in meeting the demands of today's health services.

4 Feature

As a nurse, you come into daily contact with patients from different backgrounds and ethnic groups. Is there a difference in how these patients experience cardiac disease? How do you adapt your professional nursing skills to your patients? Could you give some examples?

In Singapore, a study by Lee et al, found that Indians and Malays have a higher prevalence of heart disease. However, it does not matter which ethnic groups they belong to when faced with cardiac disease. Ultimately, it boils down to each individual’s response in coping with the illness.

When faced with cardiac disease, patients tend to lean on someone they trust for care, concern and reassurance. I believe that we nurses, can be their pillar of support. By treating them with respect and paying attention to their individual needs, we are able to help patients cope with their conditions.

I once nursed a young Chinese patient who underwent an operation to remove one of his toes. With his underlying heart disease, his condition had escalated to the point of amputation. As his nurse in-charge after the amputation, I performed his toe dressing. My instincts told me that something was amiss with him and as such, I engaged him in casual talk while dressing his wound. In a brittle voice, he confided that he was unable to cope with his current condition. Hearing this, I reassured him that we were there to render our utmost assistance and shared with him the many avenues available for financial assistance and moral support.

Lending a listening ear is a lesser known side of our daily nursing routine. It is crucial to understand the needs of each of our patients. Helping them to understand their diagnosis during difficult times, is another challenge in our line of duty.

The field of nursing, in particular cardiac nursing, is developing very fast. How do you keep abreast of those changes? Can you provide some examples of recent changes that have taken place in your field of expertise, which can benefit patients?

As nurses, it is essential to keep ourselves up to date. Medicine is constantly evolving and technology is developing rapidly. As a hospital that offers world class service, we have to progress alongside, if not exceeding expectations.

To keep up with the advancement, I attend courses on a regular basis, such as scientific meetings, conferences and intra-hospital training programmes. I would also attend communication sessions such as monthly meetings, ward rounds and forums.

Apart from that, I read journals related to the field of nursing and medical care, which I believe will broaden my mind and perspectives. It is a step forward in eradicating ineffective practices and developing new solutions. I keep an open mind to accept changes, so as to make room for improvements. I also believe that every change implemented will enable us to provide the best care, for the benefit of our patients.

For instance, in line with technological advancement, NHCS advocates telemedicine. NHCS recently launched the “HF Buddy” mobile application which aims to help heart failure (HF) patients better understand and manage their condition. With this application, patients are able to monitor their symptoms, medication and parameters on a daily basis.

is not just an art, it has a heart. It is not just a

science, but it has a conscience.

Nursing

5Feature

How do you see your role as a nurse in primary and secondary prevention of heart disease in Singapore?The nursing role need not be confined to the hospital wards that we work in. We need to reach out to the larger community in promoting awareness and prevention of heart disease. The Ministry of Health places great emphasis on primary and secondary prevention and the focus has shifted from treatment to prevention.

I play my part through volunteering in community work. Not only does it help the community in understanding the disease better, it also helps them to take ownership of their health and plays an active role in preventing the progression of the disease. Through these platforms, I impart my knowledge and educate the public about the gravity of heart disease. It also allows me to address any misconceptions that the public may have. I was recently involved in a health screening event at a community centre, which consisted of parameters checking. We picked up cues and provided education according to their responses in the questionnaire. Knowing that I can make an impact, however big or small, gives me a feeling of satisfaction. It is a stimulating and rewarding experience and I strongly encourage everyone to do their part.

Health is one’s greatest wealth, yet it is the very thing that most people neglect until problems arise. Prevention is always better than cure and in order to prevent serious complications, self-awareness is vital.

What advice would you give for prevention of heart disease?In Singapore, heart disease is ranked as the #2 killer disease after cancer. I would strongly advise everyone not to ignore the early telltale signs of a heart attack and to always go for regular checkups. Things to look out for would be chest discomfort (not necessarily pain), gastric/jaw discomfort, or shortness of breath. You may also be unable to tolerate or perform activity, at the level which you previously could. It is important to remember though, that these symptoms may occur independently of each other.

To prevent heart disease, regular exercise and a healthy diet is crucial. Ignorance is a disease and knowledge is a cure. Your choices can influence your health!

Cardiovascular disease (CVD) risk factors such as high blood pressure, cholesterol, overweight/obesity, tobacco

use, lack of physical activity and diabetes are largely modifiable. To prevent the premature onset of CVD,

lifestyle changes are necessary to avoid these risk factors, as ignoring them would only be at our own peril.

Find out more from the experts. Flip to theback cover for details!

Exercising and eating nutritious food are not the only activities that can help improve your heart's health; sleep is also a factor. The better

night’s sleep you get, the healthier your heart will be. Poor sleep quality is linked to an increased risk of high blood pressure, which is a potential cause of heart disease.

Recommended amount of sleepSo how much sleep is the right amount? Although it varies among individuals, studies have shown that most people need 6 to 8 hours of sleep each day, and that too little or too much can increase the risk of cardiovascular problems. Younger people tend to need more sleep, while older people need less.

Negative effects of sleep deprivationThe heart is significantly impacted when the body does not get enough sleep. As Dr Gina Lundberg, Clinical Director of Emory Women’s Heart Center says, “People who are sleep deprived have a slower metabolism and face more difficulty losing weight. They also have the effect of not wanting to exercise or participate in other healthy habits.”

Positive effects of a good night's sleepThe positive effects of a good sleep are immediately evident when we wake up feeling refreshed and ready to take on the day. Beyond just feeling good, Dr Lundberg explains the solid benefits to our bodies. “The positive effect of sleep is not just on your heart health but also on your stress hormones, your immune system, your breathing and your mental status,” she says.

“People who get seven to eight hours of sleep have more alertness and better focus. They have less depression and anxiety. Getting a good night’s sleep has a positive impact on your metabolism and weight loss benefits.”

Issues for menopausal womenAs women go through menopause, sometimes their sleep is affected. This is often due to hot flashes and night sweats, while others may be caused by changes in activity level and metabolism. Many women complain of the inability to either fall asleep or stay asleep.

Article adapted from the American Heart Association

& Heart DiseaseSleep

If you suffer from a lack of restful sleep, here are some tips you can do to improve your situation.

• Exercise: Aim for 150 minutes of physical activity every week for a healthier you. Engaging in regular physical activity

can help reduce the risk of chronic diseases, prolong life and enhance your quality of life.

• Avoid excess caffeine: Stay away from excess stimulants, such as caffeine, particularly before bed as they may keep you awake.

• Establish an evening routine: Prepare for bed by turning off electronic devices and having soothing

activities such as a hot shower or bath. Drinking chamomile tea, reading, praying or

meditating may be helpful as well.

How to improve your sleep habits

7Feature

A new study has reported that millions of lives could be saved if the overall salt intake worldwide is cut by 10%. To achieve this goal, government-led public service campaigns could be carried out, costing only approximately S$0.14/person. According to the World Health Organization, most adults exceed the recommended maximum salt intake of 2gm/day, resulting in 1.65 million deaths due to heart disease annually. The study which analysed 183 nations, took into account one’s age, gender, costs and health effects. Researchers also tallied the number of years lost due to poor health, which could have been prevented with a salt-reduced diet. They concluded that the cost for each year of healthy life gained, was roughly the same as what is currently spent on preventive cardiovascular disease drugs.

Scan this QR code to check out the SHF Heart Smart Eating Plate

Do you wish to receive heart health related news on a regular basis? Subscribe to our e-newsletter Heart Mattersby emailing mabel@heart.org.sg with your name, email address and contact number.

Health Bites

Less salty diets would save millions of lives

1. Brown sugar seems to be a healthier option as it contains additional minerals such as magnesium, potassium, calcium and iron. However,

these minerals are minuscule and brown sugar actually contains the same amount of calories as refined white sugar.2. Honey is a natural source of sweetener that has antioxidant and antimicrobial properties. However, honey is still sugar and has a similar calorie content as plain sugar.3. Though a glass of fruit juice has more nutrients than a can of soda, it may still contain a substantial amount of sugar. Thus, consume no more than 1 glass of fruit juice per day.

4. It is always better to eat fresh fruits to take in the vitamins, minerals and fibre, instead of juicing them.

Aim to fill half of your plate with fruits and vegetables at every meal and remember

to watch your sugar intake.

Brown sugar better thanwhite? Four myths debunked

Are we guilty of sugarcoating? The Health Promotion Board, Singapore has debunked 4 common myths about sugar:

9

HealtHBites

Weight lifting exercises may cut risks of heart disease, diabetes

Researchers have found that lifting weights may not only help to tone your muscles, but it

can also reduce the risk of cardiovascular disease and type 2 diabetes. The study compared the effects

of 2 types of interval training exercises – resistance (e.g. leg press, extensions and lifts) and cardiovascular (e.g. stationary bicycle), on the blood vessel function of 35 participants who were diabetic, non-exercisers or regular exercisers without diabetes. Blood vessel function is an indicator for heart health and heart attack risk. Results revealed that all participants showed greater blood vessel function improvement after the resistance-

based interval training, with the most prominence in type 2 diabetics. In addition, this exercise

regimen could also be a cost-effective tool for people to manage their

health condition.

• Hearty Resolutions •

Congratulations to all winners* and thank you for your participation!*Winners have been notified via phone or email.

The DIRECT DONOR DEBIT PROGRAMME (DDDP) is designed toencourage individuals to give small donations to SHF on a regular basis, for our life-

saving programmes. SHF would like to thank the following DDDP Event Site Sponsors, who have generously provided their venues for our various roadshows.

TOGETHER, WE CAN WORK TOWARDS A HEART HEALTHIER NATION!

Nutrition

ANSWERS

(Dec 2

016 - Feb 2017)

10

1. Wholegrains2. Lean3. Colourful4. Active5. Starchy6. Deep-fried7. Condiments8. Unsaturated9. Sweetened10. Two

Congratulations to all winners* and thank you for your participation!*Winners have been notified via phone or email.

Nutrition

Simply email/fax this page to heartline@heart.org.sg / 6258 5240 by 31 May 2017.

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 June 2017.

• 1X750mlbottleofNaturelExtraVirginOliveOil• 1X500gpacketofNaturelOrganicHomMaliMixedBrownRice+RedRice• 1kgpacketofCaptainOats• 1XbottleofSalbaChiaSeeds• 2XKoreanrealnanodualbristletoothbrushes• 1Ximportedpillboxwith3functionalusages

Fill in the blanks with the helping words in the box below.

We wish to thank the following prize sponsors:Lam Soon Singapore Pte Ltd, Captain Oats, Salba Singapore, HAP Nutrition Pte Ltd and iTrade Marketing.

Back toHealthyEating!

1. Replacing spreads such as butter, margarine and kaya with ________ is better for the heart.

2. Reduce __________ intake by consuming ________ yoghurt instead of flavoured ones.

3. As compared to dry noodles, a bowl of clear soup noodles has lesser ____ content; you can also reduce ____ intake by not drinking the soup.

4. To exhibit mindful eating, it is good to pick up ________.5. To encourage drinking water, especially for those who find water too

bland, you can infuse it with fresh ________ and/or herbs, to make it more palatable.

6. I can increase my ________ intake by replacing refined grains with ________ and having adequate servings of fruits and vegetables.

7. Choose________richinomega3insteadoffatty/processed meat, to help manage cholesterol levels.

Home-cooking

Sugar

Fatty fish

Fruits

Fibre

Unflavoured

Whole grains Sodium

Fat Avocado

Submit your correct answers and stand a

chance to win 1 of 5 hampers (worth

more than $50) in our lucky draw!

11

Protect yourmother, sister, girlfriend,wife and daughter today!

Only 10% ofwomen are awarethat CVD is theirtop killer.

Women with diabetesface a higher risk of dying from CVD than men.

More women are engaged in at least some form of

moderate exercise weekly. Support women's heart health by

wearing red on the first Friday of February, National Wear Red Day®.

The 1st GRFW campaignwas launched inSingapore in 2005. Post-menopausal

women have an

increased risk of

developing highblood pressure.

The Dress is a universal icon for women and red symobolisesthe colour of health, life, vibrancy andserves as a warning.

High blood pressure during pregnancy requires special care, to reduce the riskof CVD later in life.

The American HeartAssociation initiated the

Go Red for Women (GRFW) movement in 2004, to make women more aware of the dangers of cardiovascular disease (heart diseases and stroke). It all started with a little red dress...

CARDIOVASCULAR DISEASE (CVD)

IS THE #1 KILLEROF WOMEN worldwide.

A women's averageheartbeat is faster

than a man's by almost

8 beats/minute.

Singaporean womendies of heart disease

or stroke.

1 in 3Heart disease is mostly preventable:

eat right

regular physical activity

live smoke-free

know your numbers

manage stress

Women who

smoke,double the risk of

stroke.

We believe in the power of a woman’s heart. The power to love, the strength to fight and the will to overcome. But there is a force that threatens our hearts and is killing our mothers, sisters, daughters and friends. The time is NOW, to take a stand against heart disease and fight side by side for as long as it takes. We step up wherever and whenever, so that every woman may live. And we will never stop until the

fight is won, because the power of a woman’s heart is the difference between life and death.

12 Go Red for Women

Go Red for Women (GRFW) is an international awareness campaign

dedicated to the prevention, diagnosis and control of cardiovascular disease (CVD) in women. The American Heart Association initiated the GRFW movement in 2004, to empower women with the right knowledge and essential tools to take charge of their heart health. The World Heart Federation, together with its members, has taken the campaign globally to inform women that heart diseases and stroke combined, is their No. 1 killer.

The GRFW campaign was launched in Singapore in 2005, as many women are still unaware of the dangers posed by this “silent killer”. In 2016, a heart health survey conducted by the Singapore Heart Foundation (SHF), revealed that only 10% of Singaporean women were aware that cardiovascular disease is their leading cause of death.

WHY WOMEN?8.6 million women die of CVD worldwide each year, which is about 1 death per minute. Women take on multiple roles, from being gatekeepers to their family’s health, to having a job and undergoing pregnancy and menopause. Women are as vulnerable as men to get CVD. Knowing the common risk factors and recognising the signs and symptoms is the first step in fighting against CVD and saving women’s lives.

Find out more from the experts, flip to the back cover for details!

Protect yourmother, sister, girlfriend,wife and daughter today!

Only 10% ofwomen are awarethat CVD is theirtop killer.

Women with diabetesface a higher risk of dying from CVD than men.

More women are engaged in at least some form of

moderate exercise weekly. Support women's heart health by

wearing red on the first Friday of February, National Wear Red Day®.

The 1st GRFW campaignwas launched inSingapore in 2005. Post-menopausal

women have an

increased risk of

developing highblood pressure.

The Dress is a universal icon for women and red symobolisesthe colour of health, life, vibrancy andserves as a warning.

High blood pressure during pregnancy requires special care, to reduce the riskof CVD later in life.

The American HeartAssociation initiated the

Go Red for Women (GRFW) movement in 2004, to make women more aware of the dangers of cardiovascular disease (heart diseases and stroke). It all started with a little red dress...

CARDIOVASCULAR DISEASE (CVD)

IS THE #1 KILLEROF WOMEN worldwide.

A women's averageheartbeat is faster

than a man's by almost

8 beats/minute.

Singaporean womendies of heart disease

or stroke.

1 in 3Heart disease is mostly preventable:

eat right

regular physical activity

live smoke-free

know your numbers

manage stress

Women who

smoke,double the risk of

stroke.

We believe in the power of a woman’s heart. The power to love, the strength to fight and the will to overcome. But there is a force that threatens our hearts and is killing our mothers, sisters, daughters and friends. The time is NOW, to take a stand against heart disease and fight side by side for as long as it takes. We step up wherever and whenever, so that every woman may live. And we will never stop until the

fight is won, because the power of a woman’s heart is the difference between life and death.

13Go Red for Women

F.U.N (Food / Fitness and Understanding Nutrition) Specialists is a 12-week programme,

which covers both nutrition and fitness aspects for a good wellbeing. As the name suggests, the programme will focus on the importance of healthy eating and how to stay active in an interactive and fun way!

Studies have shown that an average of 10 weeks is needed for behavioural change. Hence, in the 12-week period, participants will more likely be able to cultivate new healthy eating habits and adopt exercise into their daily lives. They will also be empowered with the knowledge of leading a healthy lifestyle, which will help them to overcome any difficulties that they might face.

Programme Outline:

❤ Nutrition talks and counselling❤ Fitness and cooking classes❤ Farm tours❤ Discussions and realistic goal(s) setting

To cater to each individual better, the programme will be carried out in small groups. Classes will be held twice weekly; one nutrition class and one fitness class, while farm tours and cooking classes will take place on Saturdays.

Registration for the programme is on a first-come, first-served basisbut slots are limited, so wait no more and join us as a F.U.N Specialist today!For more information, email nutrition@heart.org.sg or call 6354 9365.

Exercise is king. Nutrition is queen.

Put them together and you've got a kingdom.

~ Jack Lalanne

s part of the annual Project Heart initiative by Singapore Heart

Foundation,closeto700volunteers fromSport Singapore’s Team Nila came together on 26th November 2016 to be certified in cardiopulmonary resuscitation (CPR) and the use of the automated external defibrillator (AED). An additional 40 Team Nila volunteers also successfully completed their Instructor Course, to become full-fledged CPR and AED instructors. The event was graced by Guest of Honour Mr Baey Yam Keng (Parliamentary Secretary, Ministry of Culture, Community and Youth), who participated in an interactive case scenario training and also gamely took part in the one minute CPR Challenge,

which tests one’s ability to effectively perform the optimal number of chest compressions.

The 3-hour CPR & AED certification course was conducted in two sessions. Led by over a hundred certified CPR & AED instructors from SHF, the volunteers learnt and role-played in a conducive environment, which included lectures and hands-on simulation. Volunteers were also coached and guided systematically in the

medical protocol that included determining unresponsiveness, activating emergency medical services as well as performing CPR and administering the use of an AED.

Mr Lai Chin Kwang, Chief of ActiveSG said, “Learning new skills like CPR & AED can save lives. We are happy to partner Singapore Heart Foundation in our effort to train our volunteers, allowing them to be better equipped to assist someone in need. We are encouraged by the response from our volunteers and will continue to create more opportunities for them to learn and benefit.”

At the end of the event, all participants received a complimentary Mini Anne CPR & AED kit, which included an inflatable manikin as well as a dummy AED set. With this, we hope that participants will use the kit at home to practise their newly acquired lifesaving skills and train their family members at the same time.

15Event Reviews

Special thanks and appreciation to our partner, Sport Singapore for a successful collaboration and also to Gardenia Foods (S) Pte Ltd for providing the refreshments!

Pleasenotethattheprogramme'sfinalintakewasinFebruary2017andSHFwouldliketothankallStep Up for Health! participants for their good work. Do continue to stay healthy!

In an effort to promote heart health, the Singapore Heart Foundation initiated Step Up For Health! (a 3-month holistic programme) in 2016. The

programme adopts the usage of a pedometer to promote simple physical activity through measureable and attainable goals (i.e. 10,000 steps/day). At the same time, the programme aims to equip participants with nutritional knowledge to make informed food choices.

The sessions are conducted biweekly at the SHF Heart Wellness Centre and consist of structured nutrition workshops, cooking demonstrations, a hands-on workshop, games and a farm tour.

From January 2016 toDecember 2016, a total of 172 participants wererecruited for the programme. A post-programme survey was conducted to evaluate the effectiveness of the programme and the results were as follows:

changed their lifestyle habits (e.g. walked longer distances and increased other forms of exercise).

17Event Reviews

Thanks so much for the lessons and

encouragement. Attending this class has made a

difference in my life and I am now better able to take care of my health! Serena Tay,

June 2016 batch

~ Lena Tye, June 2016 batch~ Jeremy Ho, June 2016 batch ~ Tee Yong, January 2016 batch

Good insights inleading a healthier

lifestyle, debunking the myths of food. I will be more conscious of

food intake and choices going forward.

Great programme!I have never walked so much in many years. Glad to have signed up for this programme with

my mum.

I have picked up lots of new knowledge and skills from this programme! Susan Tan,

September 2016 batch

Kiat’s lessons are lively and we can see that

he has put in a lot of effort to keep us all happy. I am so encouraged by his attitude and

believe that this programme will greatly benefit the

elderly.

changed their dietary habits (e.g. consumed less sweetened drinks, deep-fried food and increased intake of fruits)

97% 99%91%Average daily steps:

14,052 overall satisfaction of the programme

采 访 心 脏 科 护 士

您的一天通常是怎样的？

我早上往往都是和孩子一起在公园散步。我珍惜和孩子在一起的每一分钟。不论在哪里，我总是挂念着家人。

在工作中，我将每一天都视作新的学习机会。挑战让生活变得有趣，克服挑战让生活变得有意义。我与一个涵盖多科室的团队合作，并很喜欢在工作过程中获取新信息和知识。

我在心脏病房工作，照料有心脏病的患者，如心力衰竭、缺血性心脏病和心律失常等等。我每天遇到的手术为冠状动脉造影和血管成形术。我一天的工作通常包括基本的床边护理、常规患者住院和出院、安全管理药物、护理协调以及确保护理的持续性。如果患者的病情恶化或加剧，我们要立即采取行动。这种关键时刻是对知识和专业的严峻考验，要求我们果断行动。一天结束时，如果能够拯救一条生命，那这一天的工作就是无价的。我个人认为那种渡过难关的感觉是令人振奋的，患者家属在事后流露出的感激之情让我们的工作显得更加珍贵。

您怎样平衡职业、社会和个人生活中相互冲突的需求？

在工作和家庭之间平衡并非易事，牺牲是在所难免的。我认为关键在于依照计划、将一切组织有序，并找到为人父母和职业生活中适当的平衡点。

我很荣幸能够与一个很棒的团队共事，我们在工作中关系都

很好。我们互帮互助、团队合作，每个人都相互理解和支持他人。定期的员工活动也增强了我们之间的友情。感谢高级护士经理和临床护士给我的大力支持和指导，感谢他们总能给我建议。

您为什么选择心脏护理专业，哪些事情让您选择了这条路？

我的家族有心脏病史，我的祖父和外祖父都是因为与心脏相关的问题过世的。祖父心脏病发作前曾说自己胸痛，但家人对这种病不了解，所以没有重视祖父的问题。祖父在几分钟内就瘫倒了并被送入了医院，但无力回天。

我希望拥有帮助家人的知识和能力，于是走上了护理的道路，特别是心脏护理专业。我希望凭借这些知识提升大家对疾病的了解。我建议身边每个人在听到有人说胸痛时一定要重视起来。

作为护士，您每天要接触来自不同背景和族群的患者。这些患者的心脏病有什么不同吗？您怎样向患者运用自己的专业护理技能？能举几个例子吗？

Lee等人的研究表明，新加坡的印度人和马来人的心脏病患病率更高。但在面临心脏病时是不分族群的。最终还是要看每个人是怎样应对疾病的。

心脏病患者往往想让他们信赖的人护理、关心和安慰。我相信护士可以成为他们值得信赖的人。尊重患者并关注他们每个人的需求，我们就可以帮助患者应对病情。

大家好，我叫Nuraishah Binte Ali Hassan，是新加坡国家心脏中心(NHCS)的护士。我在

2009年考入新加坡工艺教育学院，从此走上护士职

业道路。随后我在NHCS的资助下获得了南洋理工

学院的护理文凭。自从2011年毕业后，我被分配到

了心胸外科病房，从而有机会学习心脏病患者的管

理。在临床工作九个月后，我在新加坡科技学院攻

读护理学位，进一步拓宽了我的眼界。学到

的知识帮助我应付当今健康服务的要求。

18 特写

医疗保健的无名英雄

19特写

我曾经护理过一个年轻的华人患者，他接受手术截掉了自己的一个脚趾。他有潜在的心脏病，所以病情恶化到需要截肢。我负责他截肢后的护理工作，并给他包扎脚趾。直觉告诉我他有点问题，于是一边给他包扎伤口，一边和他闲聊。他以生硬的口吻吐露出自己无法应对当前的状况。我让他放心，并告诉他我们会提供无微不至的帮助，还给他介绍了很多寻求经济援助和精神支持的途径。

倾听是我们日常护理工作中不为人知的一面。了解每个患者的需求是至关重要的。在艰难的时刻帮助他们了解诊断结果是我们职责的另一个挑战。

护理领域，特别是心脏护理，发展得非常快。您怎样了解这些改变的最新信息？您能否举例说明您的专业领域最近对患者有利的改变？

作为护士，了解最新知识非常重要。药物持续改进，技术也在快速发展。医院要提供世界级的服务，所以我们需要一起进步，甚至要超出预期。

为跟上技术改进的步伐，我特别注意定期参加各种课程，以了解最新的改变。课程多种多样，如科学会议、大会和医院内部的培训计划。我还参加了沟通会，如每月会议、病室巡诊和论坛。

此外，我还阅读与护理和医疗护理相关的刊物，相信这会拓宽我的思维和眼界。这样有助于根除无效的举措和开发新的解决方案。我保持一个开放的思维来接纳改变，并创造改进的空间。我还相信每个改良都会让我们提供最好的护理，并让患者受益。

例如，随着技术的进步，NHCS开始倡导远程医疗。NHCS最近推出了 “HF Buddy” 移动应用程序，旨在帮助心力衰竭(HF) 患者更好地了解和管理自己的病情。患者每天可以借助这款应用程序监测自己的症状、药物和各项参数。

您认为护士在新加坡心脏病一级预防和二级预防方面有什么作用？

护理工作不能局限于我们工作的医院病房里。我们需要面向更广阔的社区去提升人们对心脏病的认识和预防。卫生部在一级和二级预防上投入了很大精力，并将重心从治疗转移到了预防上。

我也参与到了其中，比如志愿社区工作。这样不仅能让社区更好地了解疾病，还可帮助他们为自己的健康负责，有效防止病情发展。我通过这些平台贡献自己的知识，并让公众认识到心脏病的严重性。我还可以借此纠正公众的错误想法。我最近参加了社区中心的一个健康筛查活动，为人们检查多项参数。我们根据大家在问卷中的回答找出问题点并进行讲解。不论贡献是大是小，我都感觉非常满足。这是非常鼓舞人心的体验，我鼓励所有人都奉献自己的力量。

健康是一个人最宝贵的财富，但在问题出现前，大多数人往往忽视健康。预防永远都比治疗好。为预防严重的并发症，自我意识是关键。

您能否给予一些预防心脏病的建议？

在新加坡，心脏病是第2大致命疾病，仅次于癌症。我呼吁每个人都不要忽视心脏病发作的早期迹象，并且一定要定期体检。我们要注意胸闷（不一定痛）、胃/下巴不适或呼吸短促。您可能感觉难受，或无法开展以前可以做到的活动。一定要记住，这些症状可能单独出现。

为预防心脏病，定期锻炼和健康饮食是关键。无知是病，要靠知识来治。您的选择会影响您的健康！

不只是艺术，还需要关怀。它不只是科学，还需要同情心。

护理

心血管疾病(CVD)风险因素包括高血压、胆固醇、超重/肥胖、吸烟、缺乏身体活动和糖尿病等。这些因素在很大程度上是可以改善的。 为防止过早

患上CVD，改变生活方式是必要的，以避免这些风险因素。忽略这些因素只会给我们自己带来危险。

向专家了解更多详细，请翻阅封底！

并不是只有运动和营养饮食才能改善心脏健康，睡眠

也很重要。晚上睡眠越好，您的心脏就越健康。睡眠

质量不良可能增加患高血压的风险，而高血压是造成

心脏疾病的潜在原因。

建议的睡眠时间

睡多长时间合适呢？虽然这因人而异，但研究表明大

部分人每天需要6至8小时的睡眠，睡眠太少或太多都

会增加出心血管问题的风险。年轻人往往需要睡得多

些，老年人要睡得少一点。

睡眠不足的负面影响

身体没有获得充足的睡眠时，心脏会受到极大的影响。

埃默里妇女心脏中心的临床主任Gina Lundberg医生表

示：“睡眠不足的人新陈代谢更慢，减肥难度更大。他

们还会不想锻炼，也不想拥有其他健康的习惯。”

良好睡眠的好处

良好睡眠的第一个好处就是我们能够精神焕发地醒来

并准备好迎接新的一天。除了感觉良好外，Lundberg博士还介绍了良好睡眠对我们身体的其他益处：“睡

眠不仅对我们的心脏健康好处多多，还有助于应激激

素、免疫系统、呼吸和精神状态。”

“每天睡眠七到八小时的人更清醒，注意力更集中，

抑郁和焦虑更少。晚上好好睡一觉对新陈代谢和减肥

都大有帮助。”

更年期女性的问题

女性进入更年期后，有时睡眠会受到影响。这往往是

热潮红和夜汗造成的，活动程度和新陈代谢的改变也

可能影响睡眠。很多女性诉苦说自己无法入睡或频繁

醒来。

如果您睡眠不足，可通过以下方式改善睡眠。

• 锻炼：每周进行150分钟的身体活动，让自己更健

康。定期活动身体有助于降低患慢性病的风险、延长寿

命并提升生活质量。但不要在睡觉前做据烈的运动。

• 避免摄入过多咖啡因：避免进食过多兴奋性食品，如

咖啡因，特别是在睡前，因为这些东西会让您睡不着

觉。

• 养成规律的作息习惯：关闭电子设备并进行舒缓的

活动，如热水澡，作好睡前的准备工作。喝甘菊

茶、读书、祈祷或冥想可能也有帮助。

如何改善睡眠习惯

21特写

睡眠和心脏病文章改编自美国心脏学会刊物

22 Recipes

Preparation Time 准备时间: 30 minutes 分钟

Cooking Time 烹饪时间: 45 minutes 分钟

Serves 份量: 4 jars 瓶

Burrito Rice Salad Jar大米馅饼沙拉罐

Recipe contributed by Ms Toh Yun Xuan, Senior Nutritionist at Singapore Heart Foundation.Modified from http://www.strictlydelicious.com.本食谱由新加坡心脏基金（SHF）高级营养师卓芸瑄女士提供。从http://www.strictlydelicious.com修改。

Method 做法:

Rice 大米1. Cook the rice with water and salt. 用水加盐煮大米。2. Meanwhile, mix lime juice, parsley and mint leaves together. 同时将酸橙汁、欧芹和薄荷叶混合在一起。3. Add the mixture into the cooked rice and separate into 4 portions. 将混合物放入煮好的米饭中，并分成4份。

Chicken 鸡肉1. Marinate the chicken breasts with herbs and salt. 用草药和盐腌制鸡胸肉。2. Heat the cooking oil in a non-stick pan and pan-fry the meat. 在不粘平底锅中加热食用油，然后煎肉。3. Set aside to cool. 煎好后，放在一边冷却。4. Once cooled, cut into cubes and separate into 4 portions. 冷却后，切成块并分成4份。

Dressing 配菜1. Combine the lettuce and red cabbage; separate into 4 portions. 将莴苣和红球甘蓝放在一起，再分成4 份。2. Then, separate the remaining ingredients into 4 portions individually. 然后，把剩余的配菜分别分成4份。

Finally, lay the mason jar in the following order or as you prefer and it is ready to be served!最后，按以下次序或您喜欢的次序放入玻璃罐，然后就可以吃了！a. Yoghurt (base) 酸奶(底部)b. Tomatoes and avocado 番茄和鳄梨c. Rice 米饭d. Shredded cheese 切碎的奶酪e. Chicken cubes 鸡肉块f. Lettuce and red cabbage mixture 莴苣和红球甘蓝g. Garnish with chopped mint leaves 以切碎的薄荷叶点缀

Ingredients 材料:

Rice 大米• Rawbrownrice,4/5 cup 生糙米，4/5 杯• Water,11/5 cup 水，11/5 杯• Salt,1/5 tsp 盐，1/5 茶匙• Limejuice,1whole 酸橙汁，1 粒• Parsley(chopped),7.2g 欧芹(切碎)，7.2克• Mintleaves(chopped),2.4g 薄荷叶(切碎)，2.4 克

Chicken 鸡肉• Chickenbreasts,432g 鸡胸，432 克• Italianherbs,1/2 tsp 意大利草药，1/2 茶匙• Blackpepper(cracked),1/4 tsp 黑胡椒(碾碎)，1/4 茶匙• Cookingoil,3/4 tbsp 食用油，3/4 汤匙

Dressing 配菜• Lettuce,11/5 cup 莴苣，11/5 杯• Redcabbage,11/5 cup 红球甘蓝，11/5 杯• Cheese(shredded),4tbsp 奶酪 (切片)，4 汤匙• Mintleaves(chopped),19.2g 薄荷叶(切碎)，19.2克• Tomato(halved),240g 番茄 (对半切开)，240克• Avocado(cubed),1whole 鳄梨 (切块)，1 整个• Non-fatplainyoghurt,8tbsp 脱脂纯酸奶，8汤匙

Nutrients per Serving 每份营养Energy 能量: 406 kcal 千卡

Protein 蛋白质: 28 g 克

Fat (Saturated fat) 脂肪(饱和脂肪): 14 g 克 (4 g 克)

Carbohydrate 碳水化合物: 42 g 克

Sodium 钠: 370 mg 毫克

Cholesterol 胆固醇: 55 mg 毫克

Dietary fibre 膳食纤维: 7 g 克

23食谱

Preparation Time 准备时间: 30 minutes 分钟

Cooking Time 烹饪时间: 5 minutes 分钟

Serves 份量: 4 人份

Preparation Time 准备时间: 30 minutes 分钟

Cooking Time 烹饪时间: 45 minutes 分钟

Serves 份量: 4 jars 瓶

SkinnyTuna Pizza金枪鱼披萨

Recipe contributed by Ms Toh Yun Xuan, Senior Nutritionist atSingapore Heart Foundation. 本食谱由新加坡心脏基金（SHF）高级营养师卓芸瑄女士提供。

Ingredients 材料:

• Wholemealwrap,4pieces 全麦饼，4 扁• Sunfloweroil,4tsp 葵花籽油，4 茶匙• Cannedtomatosauce,4tbsp 罐头番茄酱，4 汤匙• Whitebuttonmushroom,280g(sliced) 白蘑菇，280克(切片)• White/brownonion,20g(chopped) 白/棕洋葱，20克(切碎)• Tunaflakesinsunfloweroil,280g 葵花籽油浸泡的金枪鱼片，280克• Non-fatplainyoghurt(noaddedsugar),4tbsp 脱脂纯酸奶(不加糖)，4 汤匙• Yellowcapsicum,120g(chopped) 黄甜椒，120克(切碎)• Greencapsicum,120g(chopped) 青辣椒，120克(切碎)• Tomato,60g(chopped) 番茄，60克(切碎)• Cheese,60g(shredded) 奶酪，60克(切片)

Method 做法:

1. Remove the tuna flakes by draining the oil from the can. 把罐子中的油倒掉，取出金枪鱼片。2. Inamediumbowl,combinethetuna,onionandyoghurt.Mixwell. 在中等大小的碗中放入金枪鱼片、洋葱和酸奶。拌好。3. Brushsomesunfloweroilonbothsidesofthewrap. 在饼的两面刷上点葵花籽油。4. Using the back of the spoon, spread the tomato paste evenly on top of

the wrap and lay the ingredients in this order: 用勺子背面将蕃茄酱均匀涂在饼的正面，按以下次序放好原料： a. Mushroom 蘑菇 b. Tuna mixture 拌好的金枪鱼 c. Yellow and green capsicums 黄甜椒和青辣椒 d. Cheese 奶酪5. Preheatanon-stickpanovermediumheat. 以中火预热不沾平底锅。6. Place the layered wrap onto the pan and cover it with a sheet of

aluminium foil before placing the lid. Cook for about 5 minutes over medium heat.

将分层饼放在平底锅中，并在放上盖字前用一片铝箔覆盖。以中火烹制大约5分钟。

7. Removewrapfromthepanandsetasideonthecoolingrackfor3to5minutes before serving.

把饼从平底锅中取出，放在冷却架上3至5分钟，然后再享用。

Nutrients per Serving 每份营养Energy 能量: 453 kcal 千卡

Protein 蛋白质: 30 g 克

Fat (Saturated fat) 脂肪(饱和脂肪): 21 g 克 (6 g 克)

Carbohydrate 碳水化合物: 31 g 克

Sodium 钠: 484 mg 毫克

Cholesterol 胆固醇: 24 mg 毫克

Dietary fibre 膳食纤维: 6 g 克