3 Steps to Combat The 3 Highs
The 3 Highs
Mention the “3 highs” in Singapore, and likely most people will be able to identify them as the 3 chronic conditions of high cholesterol, high blood pressure and high blood sugar. The numbers are significant – about 1 in 3 adults in Singapore have high cholesterol, 1 in 4 have high blood pressure and 1 in 10 is high blood sugar. More worrying, the numbers have been on a rising trend over the years.
Why is it important to pay attention to these conditions? If unmanaged, these chronic conditions can lead to serious health problems such as heart disease, type 2 diabetes and stroke with staggering long-term cost implications and impact on quality of life.
3 Steps To Prevent and Manage 3 Highs
1.Understand and manage your risk
Do not ignore the diagnosis. You can do something about it. It helps you to identify any risk or condition that you are not aware of. It may take time for one to adjust to and accept the realities of chronic disease. It will not be the end of the world. In fact, early detection helps you to manage the symptoms effectively and avoid complications. This increases the probability of a better health outcome.
2. Weigh in
Excess weight, especially obesity, decreases the quality of life, increases risk of deadly diseases such as diabetes, heart disease, stroke and increases individual, workplace, and national healthcare costs. The good news is that weight loss can curtail some obesity-related risks. Did you know that losing 5-10% weight through lifestyle intervention has the potential to:
Reduce resting blood pressure by 5mmHg.
In clinical trials, this level of blood pressure reduction has been shown to reduce heart disease events by 22% at a population level
Reduce blood HbA1c levels by 6mmol/mol.
HbA1c is a blood marker that reflects blood glucose levels over time and is high in individuals with diabetes. 6mmol/mol is similar to the reduction seen with the use of some anti-diabetic medications
Reduce blood triglyceride levels by 2.2mmol/l.
Triglycerides are one of the fats that circulate in our blood (alongside different types of cholesterol); with high levels contributing to our risk of heart disease
3. Quality Diet & Physical Active
Major risk factors of obesity, 3 Highs and metabolic syndrome are poor diet and physical inactivity. The good news is that you have the power to help prevent the onset of chronic disease, as making positive diet and lifestyle changes can help reduce risk. Eating quality foods such as reducing food that is high in saturated fat, trans fat, added sugar and getting enough exercise. For adults, the Health Promotion Board (HPB) Singapore recommends at least 150 to 300 minutes of moderate-intensity aerobic activity per week, and to strengthen muscles, bones and joints through different activities, at moderate or vigorous intensity, at least two days a week.
Our qualified Dietitians and Personal Training Coaches are trained to support people living with obesity and 3 highs to find strategies that improve overall health, not just short term weight loss. We assess an individual’s needs effectively, and prioritise the areas of concerns to achieve the health outcomes desired and required by the individual. This helps a lot, as individuals receiving such care can obtain a clear understanding of their situation and be guided with personalised suggestions on what they can do next to improve their health status sustainably and consistently.
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