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 levels, 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, especially the high cholesterol in Singapore.
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.
According to the World Health Organization (WHO), high cholesterol levels significantly contribute to the global burden of disease and are a leading risk factor for heart disease and stroke. Elevated levels of cholesterol, particularly low-density lipoprotein (LDL) cholesterol, can cause a buildup of plaque in the arteries, narrowing them and restricting blood flow. This increases the risk of heart attacks and strokes, which are among the leading causes of death worldwide.
Similarly, high blood pressure, also known as hypertension, is often referred to as the "silent killer" because it typically has no symptoms but can lead to severe complications such as heart attacks, strokes, and kidney failure if left untreated. The American Heart Association reports that uncontrolled high blood pressure can damage arteries and organs over time, increasing the risk of heart disease, heart failure, and other cardiovascular problems.
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.
Additionally, it's crucial to be aware of not only high cholesterol levels and normal blood pressure, but also low blood pressure. While high blood pressure often takes center stage in health discussions, low blood pressure, or hypotension, can also have significant implications for one's well-being. Low blood pressure can cause symptoms such as dizziness, fainting, and fatigue, and in severe cases, it may lead to complications like inadequate blood flow to vital organs. Therefore, maintaining a balance in blood pressure levels is essential for overall health and vitality.
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. This is a significant reduction, especially for those experiencing high blood pressure symptoms, as it brings blood pressure to a normal range.
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 strengthening muscles, bones and joints through different activities, at a moderate or vigorous intensity, at least two days a week.
Furthermore, managing stress levels through relaxation techniques such as deep breathing, meditation, and yoga can also contribute to better overall health and well-being. Seeking support from healthcare professionals, including dietitians, personal trainers, and medical doctors, can provide individuals with personalized guidance and support to address their specific health needs and goals.
In conclusion, understanding and managing the 3 highs – high cholesterol levels, high blood pressure, and high blood sugar – are essential for maintaining optimal health and reducing the risk of serious complications. By adopting healthy lifestyle habits, seeking medical advice when needed, and staying informed about preventive measures, individuals can take proactive steps towards a healthier future.
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.
If you are looking for wellness program for your company to prevent or manage 3 Highs, click here for more.
If you are looking for personalised nutrition care to manage your 3 Highs or weight, click here for more.