The study found that total physical activity rose from 78.5% in 2023 to 84.7% in 2024, largely driven by walking and commuting. Screening rates for chronic diseases and cancers have also rebounded, and uptake of influenza and pneumococcal vaccinations increased sharply.

Related: Research collab sets sights on MASLD diagnostics advancement in Singapore

Daily smoking rates dropped from 8.8% to 8.4% in the past year, continuing a steady decline since 2019. Chronic diseases such as diabetes and hypertension remain stable, but hyperlipidaemia cases have decreased. However, about one in three adults still live with high blood pressure or cholesterol.

Obesity is rising, with 12.7 % of residents now classified as obese compared with 10.5% in 2019 – 2020. The Ministry of Health and Health Promotion Board are expanding initiatives to promote healthy diets and physical activity, including the Nutri-Grade labelling system and the Healthy 365 mobile app, used by more than 800,000 residents each month.

The survey also revealed that one in four young adults experience poor mental health, though more people are now open to seeking help. Efforts such as the “First Stops for Mental Health” and the national mindline 1771 hotline aim to make support more accessible.

Authorities said maintaining regular exercise, healthy diets, stress management, and smoking cessation remain key to preventing chronic diseases. The government plans to sustain public health programmes to help residents take greater ownership of their well-being.

Dr. Conde pointed out that while current prevalence data for MAFLD in the Philippines is unavailable, poor dietary habits and inactivity are significant contributors. The rise of fast food and sedentary lifestyles are key factors. In 2020, MAFLD replaced the term “Nonalcoholic Fatty Liver Disease” (NAFLD) to better reflect its association with metabolic issues.

Related: Prenatal exposure to chemicals associated with childhood fatty liver disease

NAFLD, often asymptomatic, is linked to obesity, metabolic syndrome, and Type 2 diabetes. Early detection of fatty liver can signal serious future health risks. The PCP reported that NAFLD affects 70% of obese individuals, 75% of those with Type 2 diabetes, and 20-80% of those with high cholesterol, potentially leading to cirrhosis, liver cancer, and the need for liver transplants.

The Global Fatty Liver Day held in June, aimed to raise awareness about NAFLD, which affects around 115 million people globally. The campaign urged various stakeholders to learn ways to support patients and prevent these diseases and related health conditions.

Source: The Manila Times

Losing weight is commonly the agenda in everyone’s new year’s resolutions list. One of the most effective and practical ways of gaining one’s ideal weight and fit is adopting a healthier and more active lifestyle. However, there is a common misconception that physical fitness equates to heart health. The adrenaline-fueled pursuits of athletes often inspire many of us to push our limits. However, behind the façade of peak physical performance lies a hidden risk – the potential for sudden cardiac arrest (SCA) or sudden cardiac death (SCD) to happen.

The recent shocking cardiac arrest experienced by the 29-year-old Premier League player, Tom Lockyer¹, adds to the perplexity of exercise routines for professional athletes, who may also be at risk of succumbing to heart failure. These instances challenge the traditional belief that athletic excellence inherently ensures heart health, prompting a deeper probe into the relationship between intense training regimes and cardiovascular well-being.

Understanding arrhythmias and sudden cardiac death (SCD)

Arrhythmias, characterised by abnormal heart rhythms, can present as the heart beating too fast, too slow, or irregularly. Dr Tee Chee Hian, Sunway Medical Centre Velocity’s (SMCV) Consultant Cardiologist and Internal Medicine Physician, explains, “Arrhythmias can disrupt the heart’s coordinated contraction and relaxation, potentially leading to serious complications, including sudden cardiac death (SCD).”

Arrhythmias can trigger SCD by compromising the heart’s pumping function, leading to a rapid decline in blood flow, causing hemodynamic instability, reducing oxygen supply to organs, and, in severe cases, inducing ventricular fibrillation, which can result in unconsciousness and, if untreated, sudden cardiac death.

Know if you are prone to arrythmias

 Experts discuss several risk factors, symptoms, and age groups that are prone to arrhythmias. Recognising the risk factors associated with arrhythmias is paramount, encompassing an understanding of their symptoms and awareness of age groups more susceptible to these conditions:

1 . Signs – A common yet distinctive sensation often reported is the feeling of the heart “skipping a beat.” Dr Tee further elaborates, stating, “Arrhythmias can manifest through palpitations, dizziness, fainting, chest discomfort, shortness of breath, and fatigue.”

2 . Age – While arrhythmias can impact individuals of any age, the risk factors vary across different age groups, influenced by factors such as aging, heart disease, genetic predisposition, and lifestyle choices.

3 . Risk factors – Key contributors to the risk of arrhythmias and sudden cardiac death include heart disease, a history of heart attacks, specific medications, genetic factors, and lifestyle choices such as smoking and excessive alcohol consumption.

Therefore, Dr Tee underscores the significance of regular check-ups and the prompt treatment of underlying heart conditions to mitigate potential complications. Most notably, arrhythmias can have an inherited component, and in some cases of sudden cardiac arrest (SCA) have been linked to excessive exercise, particularly in athletes.

While endorsing resolutions for a more active lifestyle, Dr Tee advises caution, stating, “Excessive or intense exercise, especially for those unaccustomed or with pre-existing heart conditions, can increase the risk of arrhythmias and, in severe cases, SCA.”

He encourages individuals to be mindful of their health, consult healthcare professionals, and pay attention to the various symptoms. Warning signs that could indicate excessive exercise include physical and performance-related indicators like persistent fatigue, frequent illnesses, changes in sleep patterns and performance plateau or decline, as well as psychological and physiological signs such as mood disturbances, menstrual irregularities, and changes in heart rate.

Additionally, recognising individual limits is crucial. For instance, individuals dealing with weight issues are advised to start their fitness journey gradually, choose low-impact activities, and stay vigilant for symptoms like chest pain, shortness of breath, or palpitations. This precautionary approach ensures one doesn’t overexert themselves unknowingly.

Lastly, Dr Tee underscores the significance of well-rounded exercise routines, adequate rest, proper nutrition, and sufficient recovery for fostering a healthy approach to physical activity.

Diagnostics, monitoring and intervention for optimum heart health

To fortify heart health, a range of diagnostic methods is available for identifying and understanding arrhythmias. Essential among these is the Electrocardiogram (ECG or EKG), a widely used tool recording the heart’s electrical activity, adept at detecting abnormal rhythms. Portable variation like Holter monitors is also available, offering extended monitoring that enables the ability to capture intermittent arrhythmias that are not evident in standard ECGs.

Dr Tee stresses the significance of knowing and monitoring your normal heart rate before and during exercise even when you don’t witness symptoms, as this aids in the early identification of potential issues. Therefore, the importance of consulting healthcare professionals is crucial as they can tailor interventions based on individualised diagnostic approaches, ensuring an accurate diagnosis for optimal heart health.

However, in the event of sudden cardiac arrest (SCA), besides calling for emergency assistance, immediate first-aid measures such as cardiopulmonary resuscitation (CPR) can make or break a situation. Dr Tee emphasises the importance of equipping oneself with basic CPR skills, highlighting its potential to significantly improve survival chances while waiting for professional help.

By integrating these intervention strategies, individuals contribute to a well-informed community committed to cardiovascular well-being.

Sources:

1 . https://www.freemalaysiatoday.com/category/sports/2023/12/21/lutons-lockyer-discharged-from-hospital-after-on-pitch-cardiac-arrest/

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The cornerstone of these guidelines suggests that adults should aim for a minimum of 60 minutes of physical activity daily, coupled with two to three workout sessions per week. The panel, citing substantial scientific evidence, highlights the profound impact of exercise on reducing the risk of circulatory diseases, carcinoma, depression, and dementia.

These guidelines, poised to encompass the entirety of the population – from children under 18 to the elderly, come with a cautionary note advising individuals not to push their limits initially, but rather gradually adapt to increased physical exertion.

For adults, a daily routine involving a 60-minute walk or exceeding 8,000 steps is recommended. However, the target for elderly individuals is slightly moderated at 40 minutes or 6,000 steps a day. The spectrum of recommended activities spans from conventional sports like table tennis, swimming, and tennis to daily chores involving stair climbing or household cleaning.

Additionally, the guidelines emphasize the importance of muscle-strengthening exercises such as push-ups, squats, and structured training programs, which should be incorporated into routines two to three times a week for both adults and the elderly.

One notable recommendation includes a call for a strenuous workout session lasting 60 minutes that induces sweating and heavy breathing at least once a week for adults. Meanwhile, the elderly can maintain fitness through activities like dancing, radio calisthenics, and yoga, albeit with caution to prevent falls.

The panel cites robust evidence linking proper muscle-strengthening workouts to reduced risks of early mortality, cardiovascular issues, cancer, and diabetes, highlighting potential risk reductions ranging from 10 to 17 percent.

When it comes to children, aligning with World Health Organization suggestions, the panel prescribes a minimum of 60 minutes of vigorous exercise daily, with emphasis on engaging in high-intensity activities like aerobics at least thrice weekly.

Moreover, the guidelines discourage prolonged periods of sedentary behavior, particularly for work, TV, or smartphone usage, citing studies linking extended sitting or lying to heightened mortality risks. Recommendations urge individuals to stand up every 30 minutes to mitigate these risks.

Looking ahead, the Ministry plans to launch the “Health Japan 21” campaign in the upcoming fiscal year, targeting individuals aged 20 to 64 and those 65 and above. The campaign aims to encourage daily step counts of 8,000 and 6,000, respectively, while aspiring to increase the ratio of individuals engaging in regular exercise for at least 30 minutes, at least twice a week.

Local governments are expected to integrate these revised guidelines into health improvement projects targeting residents from the next fiscal year. That said, the newly proposed guidelines underscores the importance of exercise in safeguarding health across all age groups.

Source: The Asahi Shumbun

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A collaborative effort led by researchers at Baylor College of Medicine (Baylor) looks into the possibility of packaging the benefits of exercise – in relation to weight management – into pill form. The researchers have identified a molecule in the blood that is produced during exercise that might be used in oral form to effectively reduce food intake and obesity.

Regular exercise has been proven to help weight loss, regulate appetite, and improve metabolism, said Dr. Yong Xu, professor of paediatrics-nutrition and molecular and cellular biology at Baylor. However, in older or frail people who cannot exercise, therapeutic interventions that provide the same mobility and health benefits as regular exercise would be greatly beneficial.

Dr. Xu and colleagues first analysed the blood plasma profile of mice following an intense bout of exercise and found that it induced the modification of an amino acid called Lac-Phe. Lac-Phe is synthesised from lactate (responsible for the burning sensation in muscles after strenuous exercise) and phenylalanine (an amino acid that is one of the building blocks of proteins).

In experiments in mice on a high-fat diet, a high dose of Lac-Phe was observed to suppress their food intake by about 50% without affecting their movement or energy expenditure, compared to control mice – this observation was made over a period of 12 hours. When administered to the mice for 10 days, Lac-Phe reduced cumulative food intake and body weight (owing to loss of body fat) and improved glucose tolerance.

The researchers also identified an enzyme called CNDP2 that is involved in the production of Lac-Phe. Mice lacking this enzyme appeared not to lose as much weight on an exercise regime as a control group on the same exercise plan.

Later experiments with racehorses and humans showed robust elevations in plasma Lac-Phe levels following physical activity, which subsequently regulated feeding habits. Data from a human exercise cohort showed that sprint exercise induced the most dramatic increase in plasma Lac-Phe, followed by resistance training and then endurance training.

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Past research from reputable US sources shows adults tend to reduce or stop physical activity as they age. However, regular exercise is crucial for middle-aged and older adults to prevent health complications and reduce the risk of chronic disease. Recent research from the University of Colorado Boulder (CU Boulder) suggests a simple type of daily breathing exercise could improve physical endurance in target adults.

The exercise is called high-resistance inspiratory muscle strength training (IMST), introduced to treat patients with severe respiratory disorders. During IMST, a person is required to inhale vigorously using a handheld breathing device that adds resistance to your breath. The device is essentially a training tool for your lungs whereby regular use enhances the functioning of your breathing muscles and diaphragm, and in turn, your breathing capacity.

Researcher Kaitlin A. Freeberg and colleagues at CU Boulder performed the IMST technique on 35 adults (age 50 years or higher). The researchers split participants into two groups, subjecting the first group to high-resistance IMST and the second group to low-resistance IMST for six weeks. Participants from both groups used the manual breathing trainer for at least five minutes every day during this time.

The researchers found that participants in the low-resistance group didn’t experience any change in their physical output, while those in the high-resistance group showed a marked improvement (12%) in a treadmill time to exhaustion test.

“The 12% improvement in exercise tolerance with high-resistance IMST is promising as it evoked about three-quarters of the increase in exercise tolerance that has been seen with traditional aerobic exercise interventions while requiring much less time to complete,” said Freeberg.

In the high-resistance IMST group, participants also had “positive changes in metabolites that play key roles in energy production and fatty acid metabolism.”

According to Freeberg, the results prove that high-resistance IMST for a minimum of five minutes a day is an effective technique for increasing exercise duration and modulating metabolic pathways in middle-aged and older adults.

Read: New 5-minute breathing exercise can help with vascular health

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The mind is a powerful tool: it is necessary to take stock of our mental well-being from time-to-time and create the best version of our mind that is in line with our values, interests, and passions. This is referred to as personal agency and is fundamental to mental health.

“You do always have a choice,” said psychology consultant Dr. Paul Napper – Dr. Napper is the co-author of a cult favourite book on personal agency. “It may not be a great choice, but examining your options helps you to adapt to your circumstances.”

Like Dr. Napper, American psychology specialists and meditation practitioners have teamed up to offer some advice to better your mental health. Their suggestions are simple:

1. PRACTISE MINDFULNESS

Mindfulness meditation, a practice that helps you remember to return to the present when you become distracted, has been shown to significantly reduce anxiety over the stresses of daily life.

“Being a human, particularly right now, is stressful,” said meditation guide Nkechi Njaka, referring to the COVID-19 pandemic as well as various political upheavals in the last two years. “And when we think of how degenerative stress is and how harmful [it is] to the body, we need something that can help mitigate it.”

To refocus on the present instead of the past or future, start by noticing the sensations in the body, in the moment. It is normal for the mind to wander, Njaka said; when this happens, gently steer your awareness to your breathing and come back to the present. Approaching mindfulness meditation with curiosity, openness, and forgiveness, is more likely to yield results.

2. TRY JOURNALLING

A recent exercise in mindfulness created by digital designer and author Ryder Carroll, The Bullet Journal Method, is one that requires you to continually re-evaluate how you are investing your time and energy. And then you get to decide whether those things are actually worth spending time and energy on.

Just as well: studies have proven that jotting down thoughts in a journal can improve well-being.

Carroll, who has attention deficit hyperactivity disorder (ADHD), initially started journalling to help him stay focused and succeed in his career, but then he began exploring how he felt about the tasks he was accomplishing. Through journaling, he experienced a newfound sense of purpose and pride from helping others and performing acts of service.

3. REDUCE INFORMATION OVERLOAD

“Now is the time to completely overhaul your news consumption,” said Dr. Cal Newport, a computer science professor at Georgetown University. Dr. Cal has advised choosing just one or two reliable news sources to browse through at a specific time each day, to avoid being overwhelmed and spiralling into depression.

Dr. Newport also recommended taking a 30-day break from the technologies in your life that are optional including some social media applications.

So instead of reflexively watching TikTok or scrolling through Instagram during your free time, think about what you could be doing otherwise: Reading a novel? Taking a restorative walk in nature? Relaxing and listening to music? Set aside time for those activities.

4. REORGANISE YOUR PHYSICAL SPACE

If you haven’t tackled your pile of clutter, now might be a good time to do it.

“Messy spaces tend to prevent clear cognitive thinking,” said Professor Dr. Catherine Roster of the Anderson School of Management at the University of New Mexico, who revealed cluttered homes have a “distorting affect” on a person’s emotional state and productivity.

Dr. Roster suggested a cleaning buddy – ideally someone who is also decluttering their home – to motivate you to do the same. Together, the two of you can serve as a sounding board for each other to make decisions about what to keep and stay on schedule.

5. RECONNECT EMOTIONALLY

Clinical psychologist Dr. Barbara Greenberg has noticed patients seem to be “emotionally cluttered” as of late, likely due to causes such as social isolation.

If there are people you care about whom you have lost touch with during the pandemic, don’t be shy about getting back in touch, she urged.

Reach out with honesty and intention, “We need the support and levity of people who make us feel good,” – it might even inspire a “chain of positivity” where the person you contacted feels inspired to do the same with others.

“Truly, everybody wants to get that call,” Dr. Greenberg said.

Read: Resilience key to boosting mental health

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A quick, at-home workout is ideal during the pandemic, when access to outdoor sporting facilities and gyms are limited. One such workout, jumping rope, has been shown to build strength, speed, and agility, according to research from various institutes.

Here’s how this simple piece of equipment can elevate your workout.

Increased speed and power

During the quick motion of jumping, your foot hits the ground for only a moment – the reduced contact time, along with the power it takes to push off from the ground, helps increase speed and endurance in activities like running.

At the same time, your muscles and tendons contract and recoil faster, while still providing an equal amount of force. Strength is the ability to exert force, while power is the ability to do it within a certain period. Exerting the same amount of force in a shorter time frame builds power.

Improved balance and response time

The connection between fast-twitch muscle fibres and the brain is key to good balance. Exercises such as jump rope can prevent or reverse muscle loss associated with aging, of which fast-twitch muscles decline the fastest.

“When you jump rope, fast-twitch muscles are firing faster and giving feedback to the brain quicker,” said Alysia Robichau, a sports medicine doctor at Houston Methodist Hospital.

Any repetitive jumping activity can increase the number and efficiency of fast-twitch muscle fibres, which are used in quick, explosive movements.

Improved bone regrowth and density

Bone tissue is dynamic, engaged in a constant cycle of building and breaking down. When your bones are put under repeated stress, such as by jumping rope, it stimulates them to build back thicker and stronger.

Reduces injury

The different movements in jump rope, such as hopping, skipping, or shuffling, offer a more varied form of movement than what you get from doing a single repetitive motion like running. Research suggests that this more multidirectional type of training can help prevent overuse injuries.

Read: New 5-minute breathing exercise can help with vascular health

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Guilty from the holiday binge and with less than a week to New Year’s, many people have begun planning their 2022 dietary regime to get back on track with their weight, but most will – unfortunately – be unable to stick to it for various reasons. Instead of “crash diets” that are unsustainable in the long run, why not try managing your weight in a healthier way with some recommendations from Natalie Stein, an exercise, fitness, and nutrition expert at California-based Lark Health.

Stein’s very first and basic tip is to drink more water – based on research on losing weight by increasing water consumption. Adding an extra glass of water to up your daily intake or before each meal is said to stave off binge-eating, as the stomach is already filled.

She further recommends consuming less or no alcohol. Besides being able to control excessive snack and drink, you will reduce the risk for certain diseases such as liver disease and stand to improve sleep.

Eating more non-starchy vegetables can easily take the place of higher-calorie, less filling foods, Stein said. You can aim for about 3 to 5 servings a day, or, according to research published in the American Journal of Clinical Nutrition, have vegetables for snacks, such as celery with peanut butter or skewers with tomatoes and mozzarella cheese. Add lettuce, sprouts, tomatoes, cucumbers, or other vegetables to sandwiches and salads; vegetables can also be cooked into sauces, soups, stews, and casseroles.

The same article in American Journal of Clinical Nutrition links increased fruit consumption to healthy weight management. As a bonus, swapping fruit for sugar-sweetened desserts lowers your intake of added sugars and other refined ingredients.

Stein also mentioned several adaptations that can be made to your lifestyle to supplement good dietary habits:

. Log your weight

Your first weigh-in after the New Year can give you a baseline, while weekly weigh-ins can assess progress, according to research published in the Journal of the American Academy of Nutrition and Dietetics. Weigh yourself in the morning before eating, wearing only light clothing and do not worry about slight daily fluctuations. At the same time, celebrate your accomplishments – a small step in proper weight management is better than none at all.

. Hang out with the right crowd

Friends play a huge role in the success of your weight management – your friends may be a bigger influence than even your significant other in matters concerning food and lifestyle. A variety of activities such as walking, sports, or volunteering can take the place of going out to eat with friends.

. Be realistic

Set achievable and sustainable weight management or weight loss goals as unreasonable goals can be discouraging. For example, Lark Health never sets a goal of unhealthy weight loss, such as losing more than 2 pounds (0.91kg) per week.

For fitness and wellness entrepreneur and Director Penny Weston, Made Wellness Centre, “a long-term plan that will be kind to your body and good for your mental health” is essential to healthy weight management.

“In order to reach and sustain a healthy weight, whatever that may be, the most sustainable way to achieve it is through a combination of fitness, lifestyle and nutrition changes, rather than a faddy diet,” Weston said. “Regular exercise and eating a balanced diet are the key to losing weight in a sustainable way. This means keeping a check on portion sizes, cutting down on high-fat, high-salt processed and high-sugar foods, and eating more lean proteins.”

“I’m a firm believer in eating a healthy diet rich in all the essential nutrients that come from plant-based goodness, such as lots of fruit, vegetables, grains, pulses and plant-based proteins. This, combined with a manageable, realistic exercise regime, is a far healthier way to achieve a maintainable weight.”

Read: Taiwan CECC sets strict regulations for New Year’s to curb virus activity

Isometric resistance training (IRT) is a type of strength training exercise that involves applying tension to muscles without movement of the surrounding joints, examples of which include wall sits or planks. IRT is different from traditional exercises where joints are put under strain and muscles lengthen/shorten – it can increase blood pressure during exercise, and so thought to be poor management for high blood pressure.

Researchers from the University of New South Wales (UNSW) in Australia, however,suggest that IRT may reduce systolic and diastolic blood pressure (SBP and DBP, respectively). Observed changes were similar to those seen with blood pressure-lowering medications.

Read also: Novel ultrasound therapy helps reduce blood pressure

UNSW researchers further suggest that IRT may be safer than other forms of exercise for some people.

Dr. Matthew Jones, an accredited exercise physiologist and lecturer in the School of Health Sciences, Faculty of Medicine & Health at UNSW, said exercise is important for the management of high blood pressure.

“IRT is a time-efficient means of reducing blood pressure, needing only 12 minutes a day, two to three days per week to produce the effects we found in our review.”

“While the studies included in our review normally used a specialised handgrip device, it’s possible we would see the same effects simply by asking participants to make a fist and squeeze it at a certain intensity for the prescribed amount of time. This means IRT could easily be performed while participants are sitting down watching TV,” said Dr Jones.

The new meta-analysis at UNSW involved 1,143 participants in 24 randomised control trials. The participants in the study were individuals who had either:

• High-normal blood pressure: A SBP of 130–139 millimeters of mercury (mm Hg);
• Grade 1 hypertension: An SBP of 140–159 mm Hg;
• Grade 2 hypertension: An SPB over 160 mm Hg or a DBP of more than 100 mm Hg.

*The researchers only included IRT trials that had lasted at least 3 weeks, which previous research suggests is the minimum length of time to produce a significant blood pressure change.

It was found that SBP reduced by an average of 6.97 mm Hg among the IRT group compared with controls; DBP also decreased by an average of 3.86 mm Hg.

In addition, pressure in the aorta — which contributes to central blood pressure and is an important indicator of cardiovascular disease — reduced by an average of 7.48 mm Hg for SBP and 3.75 mm Hg for DBP. Average DBP over 24 hours also went down, although to a lesser degree, with a reduction of 2.39 mm Hg.

IRT may still be of value for people unable to engage in aerobic exercise. According to Dr. Jones, “It’s particularly exciting for people who may have difficulty performing more ‘traditional’ exercise, such as walking, cycling, or strength training, knowing they have another exercise type in their toolkit to help manage their high blood pressure.”

IRT’s low rates of adverse events in older adults, or those with mobility restrictions who may not be able to do other exercises like aerobic or dynamic resistance training may be equally appealing, added Dr. Jones.