Healthy Lifestyle

Did you know that smoking is a leading contributor of preventable death? It is a major cause of cardiovascular diseases (i.e. hypertension, coronary heart disease, heart failure, stroke and atherosclerosis), pulmonary or lung diseases (i.e. lung cancer, chronic obstructive pulmonary disease or COPD) and other diseases like osteoporosis, causes lower estrogen levels, complications in pregnancy including premature delivery, low birth weight and miscarriage.

In A Cigarette
Many are unaware of the number of toxins in tobacco smoke. Even non-smokers exposed to second-hand (slip stream) smoke faces a 30% increase in risk of coronary artery disease. Tobacco smoke contains over 4,000 chemical compounds, including:

• Nicotine. A highly addictive chemical that goes straight to the brain in as little as 10 seconds and has effects throughout the rest of the body.
• Tar. A term used to describe the 20 (or more) different carcinogens (cancer-causing substances) found in tobacco smoke that form a sticky, tar-like substance within the lungs.
• Carbon Monoxide. Replaces some of the essential oxygen in the bloodstream. With less oxygen, the major organs of the body and linings of the blood vessels are both damaged over time, directly contributing to conditions such as hardening arteries (atherosclerosis).

Because of the many dangers of smoking, people are encouraged to speak to their doctors about strategies that are available to help them quit.

Quit! It’s for your benefit!
Enjoy the benefits of being a non-smoker:

• Dramatically reduced risk of heart attack, stroke, COPD, lung cancer and thousands
  of other health problems
• Fresher breath
• Cleaner teeth
• Fresh-smelling clothes, homes and cars
• Renewed senses of taste and smell
• Freedom from smoker’s cough
• Freedom from shortness of breath
• Money saved from not buying cigarettes

PREPARE to Quit
The key to quitting is preparation. Unless fully prepared, many people are unable to stay smoke-free. Preparation begins with a firm commitment to quit smoking. People usually
make this decision because they fear the deadly effects of smoking. Once doing so, they should pick a date to quit and then talk with their doctor about smoking cessation strategies and aids, such as nicotine replacement therapy. Above all, people are urged to quit for good!

Quit Tips

• Choose a quitting date
• Talk to your doctor about nicotine replacement therapy (NRT) or other smoking cessation aids
• Get support from the community, family and friends
• Identify situations where you may want a cigarette (e.g. a party or a coffee break), and plan ahead for these situations
• Buy healthy snacks for the home or office that one can “munch” on (e.g. carrot 1 sticks, celery sticks, grapes, raisins and apple slices)

The risk factors for coronary heart disease (CHD) can be divided generally into two main categories :
• Controllable Risk Factors • Uncontrollable Risk Factors

Uncontrollable risk factors

• Age - The older you get, the more likely you could develop CHD
• Race - Some races tend to have a higher predisposition to CHD. In the Singapore context, Indians generally have a higher incidence of CHD.
• Gender - Middle-aged men have a higher risk of CHD than women.
• Heredity - The genetic make-up of some individuals increases their chances of developing heart disease. This is especially true if there is family history of CHD.

Controllable risk factors

• High Cholesterol and triglyceride levels in the blood contribute to plaque build-up that can clog blood vessels leading to the heart, narrowing them and potentially blocking blood flow to the heart muscles.
• High Blood Pressure (hypertension) strains the heart and increases wear and tear on the blood vessels, making blockage more likely.
• Smoking has been identified as one of the most modifiable risk factors. Nicotine in cigarettes speeds up the heart and also narrows the arteries, making it harder for blood flow.
• Being Overweight - The American Heart Association has identified obesity as a major risk factor for CHD. Obesity increases blood pressure, blood cholesterol and the risk of diabetes, and may directly contribute to CHD.
• Inactivity - When you are inactive, your blood circulation is less efficient, increasing the risk of some blood vessel blockage.
• Stress can cause increase blood pressure in some individuals.

While it is important to understand your risk factors for heart disease, it is even more important whether you do something about it. It is strongly advised that you check your risk factors, especially the controllable ones and keep them under control.