Tag: Fitness

Categories
Lifestyle Shape Up

What is altitude sickness and how do you prevent it when climbing mountains?

Credit: Flickr user SCILLA KIM
Credit: Flickr user SCILLA KIM

Learn how to prevent the condition that has led to tragic consequences for mountaineers during one of Mount Everest’s most treacherous seasons.

TEXT & INFOGRAPHIC: EVELINE GAN
PHOTO: FLICKR USER SCILLA KIM

In May, a Singaporean climber went missing after reaching the summit of Mount Everest. He was reportedly suffering from frostbite and altitude sickness when he got separated from his group. The news, which came amid a spike in fatalities on the world’s highest mountain, raised questions over whether a rising number of inexperienced climbers and guides led to this. What’s certain, is that another factor partially responsible for many of the deaths that occurred this year is altitude sickness.

According to American academic medical centre Cleveland Clinic, altitude sickness may occur in up to half of people who climb to elevations above 8,000 feet (2,440m). It is caused by ascending too rapidly, which doesn’t allow the body sufficient time to adjust to reduced oxygen and changes in air pressure.

Don’t ignore the signs

As mountain climbing becomes increasingly popular, being aware of the risks and red flags of altitude illnesses is key to a safe experience. The mildest form of altitude sickness — which can usually be treated by over-the-counter medication — is known as Acute Mountain Sickness (AMS), with symptoms that recall a hangover. This can deteriorate into High-altitude Pulmonary Edema (HAPE), a life-threatening build-up of fluid in the lungs, and High-altitude Cerebral Edema (HACE), a severe condition where there’s fluid in the brain. Such cases require immediate medical attention.

Regardless of your climbing expertise, all high-altitude adventures come at a risk of potentially life-threatening altitude sickness, points out Mr Vijay Kumar, director of SGTrek, an outdoor travel platform that offers mountaineering expeditions. “Even experienced climbers may fall victim to altitude sickness if they disregard proper acclimatisation practices or ignore their body’s warning signals,” he explains. 

With that being said, individuals at higher risk of developing altitude sickness include those with lung or heart conditions, pregnant women and climbers who live at low elevation — such as in Singapore.

Mr Vijay adds that in some cases, climbers may benefit from using medication like acetazolamide (Diamox) to prevent and reduce the symptoms of altitude sickness. However, it is important to discuss this option with a medical professional before use.

Never underestimate the mountain and its challenges, Mr Vijay cautions, adding that “the key to preventing altitude sickness is a gradual ascent, allowing the body to acclimatise to higher altitudes”. “Listen to your body and be aware of any symptoms of altitude sickness. If conditions or circumstances become unsafe, be prepared to turn back. The mountain will aways be there and your safety should be top priority,” he emphasises.  It is also important for people with medical conditions to obtain a doctor’s clearance before embarking on a high-altitude hike. 

Being physically and mentally prepared, and taking the necessary precautions during ascent can reduce your risk of developing altitude sickness. Here are more tips for ensuring a safer and enjoyable climb.

Sources from: WebMD, SGTrek, Centers for Disease Control and Prevention, Livestrong, and Cleveland Clinic.

Like our stories? Subscribe to our Frontline Digital newsletters now! Simply download the HomeTeamNS Mobile App and update your communication preference to ‘Receive Digital Frontline Magazine’, through the App Settings.

Categories
Lifestyle Shape Up

What keeping a food and activity diary taught me about my overall wellness

Our writer learns that the first step to adopting a healthier lifestyle can be as simple as recording what you eat and do every day.

TEXT: KEENAN PEREIRA

PHOTOS: SHUTTERSTOCK, HOMETEAMNS

Looking at me, you’d never think that I was fat – I stand at 1.85m and weigh just over 70kg. But underneath my T-shirt lies one of my biggest secrets: a tummy. It’s the classic “skinny fat” syndrome, which means that I have a relatively high percentage of body fat and low muscle mass — despite maintaining a normal Body Mass Index (BMI).

To address this, I turned to Mr Muhammad Khir Bin Mohd Saleh, Fitness Trainer Assistant at HomeTeamNS Fitness Workz. “The biggest misconception about shedding belly fat is that more high intensity exercises like running, skipping meals and sit-ups are the only ways to achieve it,” he explains.   

Mr Muhammad Khir Bin Mohd Saleh, Fitness Trainer Assistant at HomeTeamNS Fitness Workz
Mr Muhammad Khir Bin Mohd Saleh, Fitness Trainer Assistant at HomeTeamNS Fitness Workz

He adds that there’s no point in doing those exercises if you don’t pay attention to your daily diet. “One of the main reasons why burning calories through exercise may still not result in weight loss is due to overexertion, or inflammation of your body. If you exercise too hard on a daily basis, there is excess inflammation in your body, which in turn makes you gain more weight,” he advises. Instead, he says a low-calorie daily diet is ideal for shedding belly fat. Getting at least seven hours of sleep from Monday to Saturday, and nine hours of sleep on Sundays, can also help you achieve your weight loss goals.

To help me achieve my goals, I documented my fitness routine and food consumption over the weekend. The diary didn’t just help Mr Khir make sense of where I could improve; it also forced me to take note of what I was putting into my body and how much I was exercising.

I’m not alone: according to Harvard Health, keeping a food diary can help you understand your eating habits and patterns. Research shows that for people interested in losing weight, a journal can be an effective tool to help change behaviours. And it worked. For example, only after recording my food intake, did I realise the significant amount of carbohydrates I consume.

Here’s Mr Khir’s review on my food and activity diary and his tips on how I can adopt a healthier lifestyle for the win:

FEB 4, SATURDAY

Breakfast: Three wholegrain WeetBix squares with fresh blueberries, blackberries and banana, topped with fresh milk

Lunch: Pan-seared salmon, basmati rice and snow peas/baby corn stir-fry

Dinner: Pork dumpling noodles

Snack: Wholegrain bread with peanut butter

Mr Khir says: Try reducing your solid carbohydrate intake and concentrate on consuming liquid proteins such as protein shakes. With that being said, consuming foods that are high in protein and fibre, and contain iron, healthy fats and vitamins can also help maintain your healthy diet.”

Activity: A quick workout of 180 squats and 180 jumping jacks

Mr Khir says: “So far so good. To challenge yourself more, consider applying some intensity to your squats by hugging a 5kg packet of rice or a weight plate. You can keep yourself motivated by scheduling regular workouts and aiming for fun and variety – swimming, weight and interval training, jogging, walking and cycling are all great ways to lose weight.”

FEB 5, SUNDAY (CHEAT DAY)

Breakfast: Minced meat noodles

Lunch: Rice, boiled chicken, broccoli

Dinner: Baby spinach salad with chicken thigh, egg (no dressing)

Activity: None

Mr Khir says: “Don’t be afraid of the occasional cheat day. You can plan this for when you’re not exercising, and return to a high protein diet on the days you do work out. The rationale is that by allowing yourself brief periods of indulgence you’re less likely to veer off course for your diet. Cheat meals can help to reset hormones responsible for metabolism and insulin regulation, replenish glycogen for increased energy and keep fat torching mechanisms high. Cheat meals really work for those who are on a strict diet plan or an intense workout regimen. A cheat day or cheat meal should be a small break before returning to your healthy diet.”

STAY ON TRACK

What to remember when keeping a food and activity journal:

  • Write everything down, no matter how small it seems.
  • Don’t rely on your memory at the end of the day. Instead, record your meals and activity using your phone’s notes app as the day progresses.
  • Be specific. Had fried chicken? Write it down instead of just stating, “chicken”.

Like our stories? Subscribe to our Frontline Digital newsletters now! Simply download the HomeTeamNS Mobile App and update your communication preference to ‘Receive Digital Frontline Magazine’, through the app settings.

Categories
Close Up

Having the right attitude

DSP (NS) Mohamad Syaifudin bin Ahmad Ismail and his wife attending an NS50 event.

DSP (NS) Mohamad Syaifudin bin Ahmad Ismail takes his health seriously, having witnessed first-hand the effects of a sedentary lifestyle. 

TEXT: KEENAN PEREIRA
PHOTOS: DSP (NS) MOHAMAD SYAIFUDIN BIN AHMAD ISMAIL

Even at 36 years of age, DSP (NS) Mohamad Syaifudin bin Ahmad Ismail is an example of a highly disciplined individual.

“Early in my life, I had seen the effects of a poor diet and sedentary lifestyle,” he tells Frontline.

At the age of 11, he saw his father suffer a heart attack. Ten years later, he watched his mother battle cancer. Fortunately, both DSP (NS) Syaifudin’s parents beat their ailments and continue to lead healthy lives today. “As a kid, I didn’t automatically link these to poor diet and lack of exercise. But at university where I studied Physical Education and Sports Science, I decided to make a change,” he reflects.

Well-built and toned, the NS Commanding Officer (CO) of Training, Training Command (TRACOM), clocks at least five sessions a week at the gym and complements his physical regimen with a strict diet: Five half-boiled eggs and a cup of oatmeal every morning, followed by grilled chicken breast or salmon with a large serving of roasted vegetables for lunch and dinner. “I do indulge on weekends,” says DSP (NS) Syaifudin, who is the recipient of the SPF NSman (PNSman) of the Year award in 2021.

ADAPTING TO A NEW WAY OF STAYING FIT

Since then, DSP (NS) Syaifudin has been leading a healthy lifestyle but has adjusted certain routines to fit his changing life situation. One of the most significant changes is something we all go through –   ageing. “I love to play football. In my 20s, I could play with teenagers, but these days, it would place a great strain on my body,” says the Physical Education (PE) teacher who teaches at a local educational institution.

In fact, DSP (NS) Syaifudin has sustained three knee surgeries in recent years, all while playing football. “After the latest incident, I decided to call it quits. It was difficult at first because I was obsessed with the game growing up. But it’s something I had to do if I wanted to stay active in other ways.”

This included working out at the gym and going on walks with his family. “Both my wife and I are PE teachers, so we are eager to instil a love for physical activity in our children,” says the father of three, aged six years, five years and four months old. Despite being together for nearly two decades, the couple is passionate about keeping their romance alive. “We do this by going for bike rides and trail walks together, as well as enjoying a quiet meal in each other’s company whenever we can.”

DSP (NS) Syaifudin and his wife are keen to instil a love for physical activity in their children.

DRIVEN TO NURTURE

Such moments of respite are welcome after long days in school, where DSP (NS) Syaifudin is also the Head of Discipline. He reveals that the past two years have been challenging for educators like himself. “PE lessons and co-curricular activities have been adapted so that students can participate safely in small groups, depending on the prevailing safe management measures,” he shares. “Before the pandemic, I would also speak at morning assembly at least once a week, reminding my students of the importance of self-discipline and inculcating good values and habits. But since we can’t gather in large groups anymore, this is now done virtually. More work has to go into continually engaging the students at this time.”

Still, DSP (NS) Syaifudin remains passionate about his work because he enjoys mentoring and interacting with people, both young and old. It’s something that his NS role also allows for. “Most of my batchmates have already completed their NS obligations, but I’m still at it, 13 ICT cycles later,” he says. “I am grateful for this chance to serve and groom the next generation of NSmen and I’ll continue giving it my all while I still can.”

WINNING WAYS

Over the years, DSP (NS) Syaifudin has Received numerous awards and accolades, including:

  • Seven consecutive gold awards for his IPPT (from 2015 to 2021)
  • Director PNS Commendation Award in 2017 for his work organising the HomeTeamNS REAL® Run in conjunction with NS50
  • PNSman of the Year 2021

“I’m very grateful for the positive affirmation from my NS Commander, PNSmen PO, fellow PNSmen and regular officers from the TRACOM, where I serve,” he says. “I could not have done it without the strong support of my wife and family and my school leaders and colleagues.”