Friday, May 31, 2024

原来想健康长寿是有秘诀的:


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原来想健康长寿是有秘诀的:

第一、静养:保持平静的心态,避免过度兴奋和焦虑,有助于延长寿命。

第二、安心:保持内心的平静和安宁,减少心理压力和焦虑,有助于身心健康。

第三、知足:学会珍惜现有的生活,减少不必要的欲望和追求,有助于保持健康的心态。

第四、心宽:保持开阔的心胸和宽容的态度,减少烦恼和怨气,有助于身心健康。

第五、养神:保持精神愉悦和乐观的态度,有助于减少心理压力和焦虑,保持身心健康。

第六、睡觉:保证充足的睡眠时间,有助于恢复身体和大脑的功能,保持健康。

第七、看开:学会看淡得失和成败,减少不必要的忧虑和烦恼,有助于保持健康的心态。

第八、看淡:学会放下过去的烦恼和忧虑,减少对未来的担忧和焦虑,有助于保持内心的平静。

第九、养精:保持充足的精力和体力,通过合理的饮食和锻炼来达到这个目的。

第十、话少:减少说话的时间,避免过多的言语冲突和争执,有助于保持内心的平静。

第十一、管嘴:注意饮食健康,避免过多的油腻、辛辣、刺激性食物,有助于身体健康。

第十二、静坐:通过静坐冥想的方式来放松身心,减少心理压力和焦虑,有助于身心健康。
#如何放松身心?# #你咋样排解压力# #焦虑与健康# #大脑累的强启动# #怎么改善心情# #怎么活得轻松?#
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平安是福
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健康长寿的秘诀就是:养成良好的生活习惯,规律的饮食起居,积极乐观的心态,不攀比,不计较,不抱怨,少焦虑,凡事看开,想开。一切顺其自然
2回复2周前

正大光明宇宙yH
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出家当和尚将会长命百岁
6回复3周前
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灿烂星星1b
点赞29
好,讲的好,金玉良言,放下,心静如水心态放好,把心态放在心里的天,人生苦短,好好的过好每一天。人活的目地就是开开心心过好每一天为我自己
4回复3周前
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发心慈悲
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静养,安心,知足,心宽,养神,睡觉,看开,看淡,养精,话少,管嘴,静坐。
2回复1周前
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小小草52
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12条养生秘诀,条条好。
2回复3周前
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诚信善良的我
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长寿在精神上的几个值得关注的秘诀
1回复3周前
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勇者坦荡的海洋
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身后一大堆事,如何安,静?
1回复2周前

正义凛然风声zF
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作者煞费苦心整理的金玉良言。劝世人坚持正确生活方式,纠正不良及错误行为是为大家在和平环境及无忧无虑的当下为健康生存指明方向。感谢作者!
1回复2周前
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我突然觉得我的退休生活就是在等死,每天除了睡觉买菜做饭,吃饭,散步,其他的很多时间都在盯着手机看头条,写点小文章。 就是不想出去玩儿,也不想和朋友相聚,手机就成了我最好的伙伴了。... 全文
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Thursday, May 30, 2024

美景

Wednesday, May 29, 2024

HDB The three-level problem with fake $2 million HDB flat listings

The three-level problem with fake $2 million HDB flat listings 
https://www.straitstimes.com/opinion/the-three-level-problem-with-fake-2-million-hdb-flat-listings

2024-05-29

By -- Sing Tien Foo is the Provost’s Chair Professor at the Department of Real Estate at NUS Business School, National University of Singapore. Views are those of the author and do not represent those of NUS and its affiliates.


Singapore is an engineered state, a machine comprising many gears that allow it to hum along in a troubled world where economics have been upended.

When a problem arises, public policymakers carefully examine each part of this machine. Like meticulous mechanics, they prod and poke, until they can diagnose the issue. They then reach into their toolbox to fashion the needed component – a small bolt, a new part or maybe a tightening of an existing gear.

Nowhere is this clearer than in the realm of public housing, where most citizens reside, despite the country having one of the world’s highest incomes per capita.

During the pandemic, the Government ramped up construction to counter delays in the completion of Build-To-Order (BTO) projects owing to a labour crunch and supply chain disruptions. 

Years back, to counter concerns over decaying leases, a new Voluntary Early Development Scheme was announced to give home owners assurances of social security.

More recently, the authorities also implemented measures to stop picky first-time buyers who reject offers from hogging the BTO queue. Singles were given access to more options. Subsidies were also relooked as prices ticked upwards.

Unrealistic listings can poison the well
Despite all these moves, however, unease hangs over whether young Singaporeans can continue to buy their own homes, triggered by occasional headlines of record-breaking sales.

This time around, it wasn’t a transaction but twin listings on PropertyGuru of HDB flats for $2 million each in April that riled people up – one a Design, Build and Sell Scheme flat at The Peak@Toa Payoh, the other a merger of two adjacent five-room flats in Sengkang.

The problem is less about whether a $2 million asking price is realistic. This grossly inflated figure clearly isn’t. A comparable flat in the same Toa Payoh development transacted at $1.569 million in January 2024. Recent transactions from comparable sales in the area don’t come close to $2 million. Likely for this reason, both listings were swiftly removed after the Council for Estate Agencies raised these with the real estate agency. 

A $2 million price tag also unhelpfully narrows the market for the seller by putting it out of reach for average residents. A sale at that price would incur a monthly debt service of $7,900, assuming a 25-year loan, and a loan-to-value ratio of 75 per cent with an annual 4 per cent interest rate. Only a prospective buyer with a monthly income of $21,178 could purchase the flat comfortably at the recommended debt servicing ratio ceiling of 30 per cent. 

The bigger problem is whether such sky-high price listings, if left unaddressed, can poison the well water by normalising $2 million asking prices for HDB flats, thereby creating false hope for home owners that HDB flats can command millions and inducing others to similarly set unrealistically high prices.

On the sell side, marketing professionals know that the first price people encounter can have an anchoring effect, as it becomes a reference point informing subsequent judgment of what constitutes a reasonable resale price for an HDB flat. Such deceptive techniques could be used to boost sales and influence the behaviour of home buyers. 

While investigations are ongoing and the property agents must prove that they had no intent to mislead buyers, one must not rule out the possibility that the $2 million listings were planted decoys. Such a high anchor price creates perceptions of quality and value. Its psychological effect is to enhance the appeal of every other flat in the same development or with a similar size with a price tag of $1.9 million or lower.

MORE ON THIS TOPIC
Some HDB resale flats shouldn’t cost $1m
BTO flat prices too high? No, it’s runaway resale flat prices we have to watch out for
The first problem: bad agents
The news of the $2 million listings underscores the opacity of the HDB resale market, and how real estate agents have filled the void to become not only powerful middlemen but also predatory price setters who are able to exploit information gaps in the market to tilt negotiations to their client’s advantage and personal gain. 

Yet, deception also preys on an element of truth. While the $2 million listing may be unreal, the sharp increase in the number of million-dollar flats sold in the resale market, from fewer than 50 in 2017 to more than 450 in 2023, has created jitters among aspiring young home owners and their parents. 

These million-dollar flats still constitute a small fraction of less than 1 per cent of the total of 179,340 resale transactions since 2017. But this proportion is growing. Already, 280 million-dollar flats were sold in the first five months of 2024, or 2.75 per cent by the number of resale transactions, three of which were above $1.5 million.

More such million-dollar flats will emerge as the Singapore economy continues to grow and attract more liquidity, and incomes rise. The question is not the direction of the arrow, but the gradient of this rise and whether government intervention is needed to ensure the housing market does not run amok.


A quick fix
Like clockwork, however, the mechanics are at work, tweaking the gears and adding a new part to the Singapore public housing machine. The introduction of a new resale flat listing (RFL) portal in mid-May suggests efforts are under way to temper inclinations to hike price listings to generate hype and anchor expectations.

The problem today is that commercial portals are unregulated and platform companies like 99.co and PropertyGuru are left to their own devices. The result? “Dummy” $2 million listings and even duplicative spam where agents put multiple listings of the same units in a bid to drown out competing listings and make it harder for prospective buyers to find suitable alternatives.

The new RFL portal fixes this by screening listing prices by taking reference from past transactions of comparable flats to ensure sellers do not use price signals to distort the market or mislead potential buyers. 

It also offers a platform for flat owners to list their flats and facilitate a “do-it-yourself” sale of HDB flats, eliminating the need for an agent altogether and potentially reducing the transaction costs of selling a flat, where commission fees can come up to 2 per cent of the price.

The potential the portal holds should not be underestimated. Potential enhancements with features to book viewing appointments or allow sellers and buyers to complete their transactions online can disintermediate the industry of real estate agents.

MORE ON THIS TOPIC
In Singapore, a great shift is happening in notions of home and commute
HDB housing for singles: A two-room Plus or Prime flat may be a bane
The second problem: why some HDB flats get so expensive so quickly
But can the authorities tackle the deeper problem of why so many HDB flats are reaching million-dollar prices and slow their growth? Arguably, they already have. 

The new public housing classifications of Prime, Plus and Standard flats will make HDB flats located downtown or in mature estates with good transport networks and amenities more affordable. Stricter rules, including a 10-year minimum occupation period and a clawback of subsidies in a resale, also mitigate speculation from driving up demand and, consequently, prices.

Both Prime and Plus housing locations overlap with the areas where most of the million-dollar resale flats were sold in the resale market. Take, for example, the February 2024 round of BTO exercises, where flats at Tanglin Halt Courtyard in Queenstown were classified as Prime location housing. Four-room flats were priced between $565,000 and $720,000 before HDB grants – relatively low compared with the resale prices of comparable flats in the same area of between $848,888 and $1,000,000.


HDB on Feb 21 launched 4,126 Build-To-Order flats for sale across seven projects in Bedok, Queenstown, Choa Chu Kang, Hougang, Punggol and Woodlands. PHOTO: HDB
Hence, this new classification should slow the growth of million-dollar flats in the medium term. Without such intervention, HDB homes in Plus and Prime locations will likely be dominated by private housing, with more Singapore families in the broad middle pushed farther away from MRT stations and the city centre. The housing market would become less inclusive, with greater societal stratification and geographical segregation of families by income brackets. 

The third problem: private demand 
The third factor driving up prices in the HDB resale market is external demand – from rich foreigners and cash-flushed home owners who have sold their private residential homes and want to buy a well-located HDB flat.

The private and public resale housing prices are highly dependent on each other. Price increases in one easily spill into the other. After the Covid-19 circuit breaker was lifted in June 2020, resale HDB housing prices surged 33.7 per cent between the second quarter of 2020 and the first quarter of 2024, with private non-landed housing prices growing similarly by 28.5 per cent over the same period. 

The authorities intervened in September 2022 to dampen demand by imposing a 15-month wait-out period for private home owners who have sold their homes before they can buy a resale HDB flat.

Thereafter, in February 2023, the Government increased the CPF Housing Grant from $50,000 to $80,000 to help first-time buyers in the resale HDB market, recognising that the impact of high resale prices would be felt keenly by families who need a home urgently and cannot wait for a BTO flat. Together with the enhanced CPF Housing Grant and the Proximity Housing Grant, eligible families can receive up to $190,000 when buying a resale flat for the first time.

To further cool demand in the private residential market, the Government also slapped a 60 per cent additional buyer’s stamp duty (ABSD) on private non-landed property purchases by foreigners in April 2023. This hefty ABSD effectively creates a two-tier market where foreigners must pay substantially more for private homes without driving up prices for Singapore home owners.

In the same vein, investment demand by Singapore citizens and permanent residents was also curbed with an increase in ABSD on a second residential property to 20 per cent and 30 per cent respectively in the same announcement. 

MORE ON THIS TOPIC
Impact of ABSD hike on housing market could go two ways
The asset-rich, cash-poor have a housing dilemma
These rounds of intervention effectively slowed price growth. Private non-landed housing price increases moderated from 8 per cent in 2022 to 6.5 per cent in 2023. In tandem, resale HDB housing price increases slowed down from 10 per cent in 2022 to 4.9 per cent in 2023.  

Overheating in the residential market caused by excessive price increases can have deleterious effects. Calibrating this machine from time to time to ensure home ownership remains a reachable goal for the broad middle group of Singaporeans is necessary when affordable and accessible high-quality housing is a key part of the social compact.

The mechanic’s job will never be done.


Sing Tien Foo is the Provost’s Chair Professor at the Department of Real Estate at NUS Business School, National University of Singapore. Views are those of the author and do not represent those of NUS and its affiliates.

确保亚洲世纪不会被颠覆

吴俊刚:确保亚洲世纪不会被颠覆

吴俊刚:确保亚洲世纪不会被颠覆
https://www.zaobao.com.sg/forum/views/story20240529-3737142

2024-05-29


亚洲能取得今天的经济成就殊非易事,目前也已成为推动世界经济继续前进的最大引擎。缔造亚洲世纪完全可能,前提是各国必须高瞻远瞩,目标一致,不让内部矛盾激化,并有足够战略定力,不被各种颠覆和挑衅的企图所动摇。

黄循财总理在5月15日的就职礼上,很笃定地说,冷战后亚太区出现的30年和平与稳定已经结束,而且一去不复返。如今,我们面对的是一个冲突和敌对的世界。大国正在竞争形塑一个新的和未定的世界秩序。这个转化过程凸显的是地缘政治紧张、保护主义,以及民族主义的四处抬头。这种情况会延宕多年甚至几十年。

人们一度都说,21世纪是亚洲的世纪,但现在看来,这个愿景正在遭受前所未有的大力颠覆。由美国发起的美中争斗,确实已改变亚太区的整体形势,除了东北亚,如今我们也面对南中国海和台海两大热点的急剧升温。与此同时,由大国博弈带动的逆全球化和脱钩断链方兴未艾。对所有亚洲国家而言,这是莫大的挑战。

南中国海形势在菲律宾总统小马可斯上台后可谓急转直下,完全改变杜特尔特时期的和中拒美路线,不只向美国一面倒,还不断在岛礁主权问题上和中国过招,动作频频。与此同时,台海危机也急剧升温。赖清德在就职演说中抛出中华民国和中华人民共和国互不隶属的两国论,北京迅即展开两天围岛军演。

在经济层面,美欧联手对中国发起一场以“产能过剩”为名的经济战,大幅提高对中国电动汽车、锂电池、太阳能电池板等绿色能源产品的进口税。美国财长耶伦日前在意大利举行的七国集团(G7)财长会议上,还进一步呼吁以市场为导向的国家,针对所谓中国由国家主导的工业政策,筑起“反对之墙”。这是赤裸裸的保护主义和关税壁垒。

这种做法不仅完全违背市场自由竞争的原则,也破坏国际多边自由贸易体系。但强国自有强国的歪理,可按照本身需要,决定是否遵循国际规则。面对这样的局面,尤其是当强国的对抗逐渐阵营化之际,众多的弱小国家将何去何从?如果不选边站的话,还有什么出路?

答案是,世界众多中小国家能够抱团取暖,集腋成裘,走独立自主之路。这也是新加坡这个小国一贯所秉持的自主自强之道。亚洲国家尤其必须清楚认识这一点,团结一致,管控好双边问题,不要因小失大;若是无法认清大目标,共同致力于实现亚洲世纪,反而失之交臂,那不单是一种莫大的罪过,也必将遗臭万年。

目前的大国争斗,充满伊索寓言中狼打定主意要吃小羊的逻辑。理想或合理的国际关系,应该是和平共处,但偏偏就有强权不愿意这么做,硬是要把竞争对手压下去,为此想出种种似是而非的借口。这是我们所不赞同也不愿意看到的,但却活生生在上演。以美国为首的一方给人的印象是咄咄逼人,被围堵的中国一直想和对手讲道理,颇有点像狼羊之间的争论。但我们知道,今天的中国已不再是百年前那只弱羊,不会那么容易被吃掉。对我们来说,不幸的是,恶斗双方都是我们的朋友。

在这种一方想要把另一方置之死地而后快的情况下,最明智的做法就是劝和促谈,绝不是选边站。不选边站,其实就是否定拉帮结派加剧矛盾的行为,也否定不符合国际法的强权政治。越多国家持这种立场,就越能对争斗双方起某种国际舆论牵制作用,并在一定程度上为热点降温。如果倒过来选边站,就等于是不断在加剧矛盾和助长冲突的可能性。

由此观之,目前菲律宾在南中国海的做法是愚不可及的,以为完全倒向一边有靠山,其实是无可避免沦为被动的棋子,也如中国人所说的“给热点拱火浇油”。这也违背亚细安总体外交方略。中国人对各种国际冲突一直说自己在扮演劝和促谈角色,在涉及本身的双边课题上,难道和菲律宾就没有谈的余地吗?有人因此不断在猜测,小马可斯之所以会和北京翻脸,原因包括是否有什么把柄落在美国人手上。无论如何,大家都可以看得出,他的做法是危险的。要避免擦枪走火,亚细安和中国应该在南中国海行为准则的磋商上加快步伐才是。

在台海危机方面,随着台湾新总统把两国互不隶属论调放到台面,紧张局势加剧自不待言。如果北京按捺不住,伤的不仅是两岸,而会是亚洲整体利益。在这时候,本地区各国明确与台独切割是必要的。

今年5月6日,还是候任总理的黄循财在接受英国《经济学人》专访谈到台海问题时,就清楚表明,台湾不是乌克兰,乌克兰是一个主权国家,但就台湾而言,世界上绝大多数国家都奉行一个中国政策。新加坡长期坚持一个中国政策,反对台独,甚至在新加坡与中华人民共和国建交前就是如此。“这是一个长期立场,我们在处理与中国大陆和台湾的关系时非常谨慎,要符合我们的一个中国政策。我们不允许自己被任何支持台独的事业所利用。”(见5月9日《联合早报》)

从历史角度看,台湾问题是中国内战遗留下来的问题,因为受美国干预阻挠,中共军队把国民党赶到台湾后却无法继续渡海挺进,因此出现目前“现状”。时间拖得越久,“现状”也变得愈加复杂;不同人对“现状”也有不同解读,台独的解读是两国互不隶属,承认一个中国以及两岸同属一个中国的国家,都不应被这样的“现状”所忽悠。

不过,有些人认为“拖”字诀对台独有利。日本有位教授松田康博就抛出“蒋介石化”的理论。他认为如果能把“现状”拖到习近平进入老年,危险期就可过去。所谓蒋介石化,意指老蒋当初一直要反攻大陆,但拖到老年时也就意兴阑珊了。同样的,松田康博认为,当习近平进入老年时,可能就不会再有雄心武统台湾了。这种理论也许对一些台独工作者起了一定的思想麻痹作用。这是危险的。因此,不为台独所用的立场很重要。毕竟习近平不是蒋介石,中国大陆也不是台湾,解放军海军围岛,也不能被当作儿戏。

经济方面,除了否定一些国家对他国出口构筑“小院高墙”的做法,新加坡的有所作为也应得到他国认可和支持。5月24日,副总理兼贸工部长颜金勇在第29届日经论坛发表演说时就倡议,传统的全球化模式已行不通,世界贸易组织因此必须改革,改变一些不适用的旧做法。亚洲可以引领全球寻找新出路,与志同道合的成员国建立灵活伙伴关系,推动重要课题发展。此所谓穷则变,变则通也。

亚洲能取得今天的经济成就殊非易事,目前也已成为推动世界经济继续前进的最大引擎,不管是亚细安、中国、印度以至中亚等国,都有无限发展潜能。缔造亚洲世纪完全可能,前提是各国必须高瞻远瞩,目标一致,不让内部矛盾激化,持续夯实互利合作和共存共荣的机制,并有足够战略定力,不被各种颠覆和挑衅的企图所动摇。

作者是前新闻工作者、前国会议员

(text version) 心脏怕热 护心从喝水做起

心脏怕热 护心从喝水做起

https://www.zaobao.com.sg/lifestyle/health/story20240528-3717399

2024-05-28

李亦筠


天气酷热难耐,叫人心烦气躁。高温影响的何止是心情,也不利于心脏健康,可引发热痉挛、热衰竭和中暑等高温相关疾病,对难以控制热应力的心脏病患者,影响尤其大。人体靠排汗来降低体温,热天出汗多,适时补充水分,可避免中暑。医疗专家和营养师提供防暑良策,让你安“心”度过艳阳天。

每年5到7月的酷热天气,让人无法消受。其实,“热”也对心脏带来威胁。如果人体无法根据温度和湿度调节体温,可能会出现与高温有关的疾病(heat-related illness,简称HRI),引发心血管问题如心脏病发作或心脏骤停。受访医生提醒,避免烈日下连续工作超过一小时;营养师建议如何有效地补充水分,避免增加“空热量”(empty calories),让大家安心度过艳阳天。


HRI包括热痉挛( heat cramps)、热衰竭(heat exhaustion )和中暑(heat stroke)。新加坡心脏基金会董事会会员王英福教授接受《联合早报》访问时说,如果身体无法根据温度和湿度调节体温,可能会出现与高温有关疾病,“轻症患者的症状包括出汗、虚弱、晕倒、头晕、恶心和体温升高。严重者(即中暑)可引致混乱,失去知觉,体温过高(40摄氏度以上)及器官受损。”

康威医疗集团(义顺5道)全科医生彭涛说,热痉挛的特征是全身肌肉痉挛,皮肤发红,并伴有低于38.5摄氏度的低烧,“及早发现症状并阻止病情恶化很重要。如果患者不迅速采取措施如避开阳光,让身体降温,将导致体温过高;如果超过38.5度,除了恶心或呕吐,严重虚弱,头晕、腹泻,或出现更严重、更广泛的肌肉抽筋。在这个阶段,病人可能会开始昏睡或迷失方向。如果进一步暴露在热元素中,会导致器官系统关闭,心跳加速,严重疲劳或焦虑不安,癫痫发作,完全混乱,失去知觉,甚至在中暑时死亡。”

部分药物会减少出汗
王英福医生强调,心脏病人特别容易受到热和潮湿的影响,因为他们的心脏可能难以控制热应力(heat stress)。“此外,抗高血压、抗心律失常或利尿剂(diuretics)等心血管疾病常见处方药的一个已知问题,是导致减少出汗,恰恰出汗是身体散热的基本方式。”

延伸阅读
墨西哥猴子受热浪袭击不支 从树上坠落死亡
泰国海水升温加剧珊瑚礁白化
王医生说,服用Β阻滞剂(beta blockers)和抗组胺药物(anti-histamines )的病人也会减少出汗。“利尿剂等药物会使病患更容易脱水,他们必须采取额外的预防措施,以避免高热负荷的情况。”


王英福医生:心脏病人特别容易受到热和潮湿的影响,因为他们的心脏可能难以控制热应力。(新加坡心脏基金会提供)
他指出,高温还可能引发心血管问题如心脏病发作或心脏骤停。研究表明,温度每上升1摄氏度,与心血管疾病有关的死亡率会上升2.1%。“气温上升1摄氏度,与心律失常、心脏骤停和冠心病发病率显著上升有关。热浪也与心血管疾病相关死亡风险增加11.7%有关。”

此外,有研究显示,居住在热带地区的人更容易死于心血管疾病。

新加坡气象署有一个基于综合温度热指数(Wet Bulb Globe Temperature,简称WBGT ,也称湿球温度的热应力)报告,是气温、湿度、风力和太阳辐射的综合测量,与空气中的温度不同。WBGT大过或等于33,被认为是高温应力(high heat stress)。

高温疾病高风险群
王英福医生说,高温环境和体力活动都会让身体受热,当受热超过散热时,人们就会越来越无法承受热的负荷。因此在高温时,穿着轻薄的衣服,补充足够水分和通过外部降温来促进散热很重要。

彭涛医生说,过去几年,新加坡的天气越来越热。再加上湿度增加,风速减小,任何时候到户外都令人感觉不舒服。最热的月份通常是5至7月,日平均气温高达30摄氏度。在阳光下劳动的建筑工人、运动员、国民服役人员、园丁和野地工程师等,出现与高温有关的疾病风险尤其高。但任何人在上下班途中,若接触到猛烈的阳光,也会面对同样风险。


彭涛医生:每天有足够睡眠,有助降低患上与高温有关疾病的风险。(康威医疗集团提供)
王英福医生说,新加坡中央医院的数据显示,63%的HRI病患年龄介于18至64岁,发病发生在周末和白天,其中一些病例与体育赛事有关。“此外,儿童和老年人也是高危群体。日本有超过一半的HRI患者年龄在65岁或以上,韩国、北美和欧盟国家也出现类似趋势。因此,心脏病患者在长时间受热的情况下,应注意自己的情况。”

预防高温相关疾病
气温在35摄氏度以上可以称为高温。在高温下,可在户外逗留多久?彭涛医生认为,时间长短取决于温度、个人健康水平和以前受热的经历等因素。一般来说,应避免在烈日下连续工作超过一小时,因为这会增加患上HRI的风险。

什么情况下应立即求医?彭涛医生说,在强光照射下感到头晕或肌肉抽筋的人应立即求医。他们可能正在经历热痉挛,及时治疗可以避免情况恶化,防止中暑。患者应该立即远离强烈的阳光或炎热的环境,喝至少一杯冷水或补水饮料来补充水分,并在阴凉处休息,避免进一步做剧烈活动;亦可在腋窝和腹股沟置放冰块,以快速降低体温。


在户外劳作的人,应避免在烈日下连续工作超过一小时。(iStock图片)

中暑的人会晕倒,完全失去知觉。(iStock图片)
如何避免中暑?彭涛医生说,在阳光下曝晒的人应该时刻意识到中暑的风险会增加。他们应确保摄取足够水分,如果要在炎热环境下工作,每天至少要摄取3公升水。此外,彻夜休息至少7小时,摄取良好营养,以及在阳光下工作每小时至少休息15分钟,对降低中暑风险至关重要。除此,要确保出现痉挛时,可以轻易取得冷饮。

王英福医生说,在炎热潮湿的环境下运动,宜保持水分充足,并采取预防措施,可避免高温相关疾病。除了寻找阴凉的地方遮阳,也应根据天气穿着打扮,以保持凉爽。透气的浅色织物和宽松的衣服有助于抗热。降温方案如穿凉快透气背心,或将脚部或手臂浸入冷水或冰渣中也会有帮助。

补充水分至关重要
新加坡心脏基金会高级营养师姚莲栗强调,要避免中暑,必须保持身体水分。水在人体中扮演着重要角色,能够调节体温与保持血量。运动时,身体会出汗来降温,促使水分流失,如果不及时补充,可能会导致脱水。在高温下,出汗量(即水分流失)会增加,摄取足够水分以补充流失的水分是必要的。

姚莲栗提醒:“但喝过多的水会导致水中毒,稀释体内钠和其他电解质的含量。这种情况很少见,可能是医疗紧急情况。如果对脱水或水中毒有任何顾虑,应向医生咨询。”


运动时身体会流失水分,要记得补充水分,以免出现脱水现象。(iStock图片)
姚莲栗指出,当天气转热时,整天保持充足水分很重要。“宜避免饮用含咖啡因饮料和酒精,以免导致脱水。在炎热天气下,运动或进行户外活动前后及过程中,必须摄取足够水分,以有效帮助我们降温。无论是日常补充,或在准备运动或比赛时,水都是首选,尤其是进行低强度和短时间运动的时候。

“对于长时间出汗的高强度或耐力运动,如马拉松、铁人三项和其他耐力赛事,除了补充水分外,还需要最佳的燃料(碳水化合物),这时可以选择运动饮料来补充因出汗而流失的盐分。切记不要大量饮用运动饮料,因为这些饮料添加了糖分和热量,会增加饮食中的空热量。”

空热量是指仅由糖、油脂等组成的食物,或含酒精的饮料和食物,它们提供类似于正常饮食的能量,但很少或几乎不含其他营养如维生素和蛋白质等。


营养师姚莲栗:每个人对水分的需求不同,应根据热度、湿度和活动量做相应调整。(新加坡心脏基金会提供)
别等口渴才喝水
姚莲栗说,根据Sport’s Singapore的说法,在炎热环境下,我们的身体每小时可流失多达1公升的水分。不要等到口渴了才喝水,应该在运动前半小时喝大约500毫升的水,运动中每小时喝250至500毫升的水。在运动前后量体重,每减少1公斤,就意味着身体流失了1升水分,应饮用相当于流失量1.5倍的水来补充所流失的水分。”

她指出:“饮用足够的水对保持水分很重要,但水分不仅来自于饮料。含水分蔬果包括黄瓜、番茄、西瓜、生菜、花椰菜,吃一顿有新鲜蔬果的健康均衡餐,可以保持身体整体水分和电解质水平。”

不从事户外活动的人,大热天单饮用白开水是否足够?

姚莲栗认为,每天喝八杯白开水一般就足够了。由于每个人对水分的需求不同,应根据热度、湿度和活动量做相应调整。有病史的人应向医生查询所需的饮水量。“整天小口地喝,定时喝。口渴程度不一定是你所需水分的最佳指标,要监测小便频率和尿液颜色。如果尿液呈深色,可能是得增加水分的一个指标。尿液应呈浅黄色,无异味。注意脱水的一些症状,如头晕、疲劳、口干舌燥和/或嘴唇发干等,可吃含水分的蔬果如西瓜、番茄、黄瓜、草莓、生菜等。”


蔬果富膳食纤维等,有益健康。(iStock图片)
有益心脏食物
姚莲栗也分享了有益心脏的食物:

·全谷类


全谷富含可溶性纤维,维生素B、E,矿物质和植物化学物质。全谷类食物能降低患上慢性疾病的风险,调节血糖水平,增加饱足感。它的可溶性纤维有助于降低低密度脂蛋白(坏 )胆固醇水平,从而降低患心血管疾病的风险。建议摄入的碳水化合物中,至少有一半是全谷类食物,相当于每天两到三份。全谷类食物包括全麦面包、糙米、糙米粉、小米、燕麦和藜麦。

·坚果


坚果中含有好的脂肪(单元不饱和脂肪酸和多元不饱和脂肪酸),有助于降低坏胆固醇和增加好胆固醇,从而降低患心脏病的风险。坚果富含蛋白质和纤维,维生素E、维生素B群和矿物质等营养物质。不过,坚果的脂肪和热量高,要注意吃的分量,选择不添加盐、生的或烤的坚果。建议摄取量是每天一把(28克)。

·水果和蔬菜


蔬果富膳食纤维、矿物质、维生素C、抗氧化剂和类黄酮等。植物中所含的天然植物化学物质,有助于降低患上慢性疾病,如心血管疾病的风险。不同颜色的蔬果含不同营养,建议每天各摄取两份水果和蔬菜。

My Monthly Weight Measurements Statistics (28 May 2007 to 28 May 2024)


Today is 2024-05-28.

Since 2007-05-28:

Total No. of my Monthly Weight Measurements was 204 (100%)

The No. of times my healthy BMI more than 18.5 and less than 23 was 199 (97.549%)

The No. of times my unhealthy BMI equal or more than 23 was 5 (2.451%)

My 17-year Weight Management Records from 2007-05-28 to 2024-05-28 (by Calorie Restriction, i.e. Dietary Energy Restriction

My 17-year Weight Management Records from 2007-05-28 to 2024-05-28 (by Calorie Restriction, i.e. Dietary Energy Restriction):

Note: According to the Singapore Health Promotion Board, a Healthy BMI is greater than18.5 and less than 23.0. A BMI less than 18.5 would mean that the individual is at risk of nutrition deficiency diseases and osteoporosis. 

A BMI equal or greater than 23.0 would mean that the individual is at risk of obesity-related diseases. (Ref: DD-Md2022J28)

As of 2024-05-28,

Note: ### indicates BMI = 23 or > 23

Total number of Monthly Weight monitored was 204 (100%)

The no. of times my healthy BMI between 18.5 and 22.9 was 199 (97.549%)

The no. of times my unhealthy BMI equal or more than 23.000 was 5 (2.451%)

=======================

2007

2007-05-28 morning, my weight = 65.0 kg, BMI = 23.588###

2007-06-28 morning, my weight = 61.0 kg, BMI = 22.136

2007-07-28 morning, my weight = 59.0 kg, BMI = 21.410

2007-08-28 morning, my weight = 58.7 kg, BMI = 21.302

2007-09-28 morning, my weight = 57.5 kg, BMI = 20.866

2007-10-28 morning, my weight = 57.5 kg, BMI = 20.866

2007-11-28 morning, my weight = 56.2 kg, BMI = 20.394

2007-12-28 morning, my weight = 55.5 kg, BMI = 20.140

2008

2008-01-28 morning, my weight = 54.8 kg, BMI = 19.886

2008-02-28 morning, my weight = 54.8 kg, BMI = 19.886

2008-03-28 morning, my weight = 54.5 kg, BMI = 19.777

2008-04-28 morning, my weight = 54.4 kg, BMI = 19.741

2008-05-28 morning, my weight = 54.1 kg, BMI = 19.632

2008-06-28 morning, my weight = 54.6 kg, BMI = 19.814

2008-07-28 morning, my weight = 54.5 kg, BMI = 19.777

2008-08-28 morning, my weight = 54.3 kg, BMI = 19.705

2008-09-28 morning, my weight = 54.9 kg, BMI = 19.923

2008-10-28 morning, my weight = 55.3 kg, BMI = 20.068

2008-11-28 morning, my weight = 54.5 kg, BMI = 19.777

2008-12-28 morning, my weight = 55.6 kg, BMI = 20.177

2009

2009-01-28 morning, my weight = 54.8 kg, BMI = 19.886

2009-02-28 morning, my weight = 55.9 kg, BMI = 20.285

2009-03-28 morning, my weight = 54.8 kg, BMI = 19.886

2009-04-28 morning, my weight = 55.3 kg, BMI = 20.068

2009-05-28 morning, my weight = 55.4 kg, BMI = 20.104.

2009-06-28 morning, my weight = 55.2 kg, BMI = 20.031

2009-07-28 morning, my weight = 55.1 kg, BMI = 19.995

2009-08-28 morning, my weight = 55.2 kg, BMI = 20.031

2009-09-28 morning, my weight = 56.3 kg, BMI = 20.431

2009-10-28 morning, my weight = 55.8 kg, BMI = 20.249

2009-11-28 morning, my weight = 56.2 kg, BMI = 20.394

2009-12-28 morning, my weight = 56.1 kg, BMI = 20.358

2010

2010-01-28 morning, my weight = 55.6 kg, BMI = 20.177

2010-02-28 morning, my weight = 56.5 kg, BMI = 20.503

2010-03-28 morning, my weight = 56.4 kg, BMI = 20.467

2010-04-28 morning, my weight = 55.7 kg, BMI = 20.213

2010-05-28 morning, my weight = 55.1 kg, BMI = 19.995

2010-06-28 morning, my weight = 56.4 kg, BMI = 20.467

2010-07-28 morning, my weight = 55.5 kg, BMI = 20.140

2010-08-28 morning, my weight = 55.8 kg, BMI = 20.249

2010-09-28 morning, my weight = 55.8 kg, BMI = 20.249

2010-10-28 morning, my weight = 55.4 kg, BMI = 20.104

2010-11-28 morning, my weight = 55.6 kg, BMI = 20.177

2010-12-28 morning, my weight = 55.5 kg, BMI = 20.140

2011

2011-01-28 morning, my weight = 55.4 kg, BMI = 20.104

2011-02-28 morning, my weight = 56.5 kg, BMI = 20.503

2011-03-28 morning, my weight = 55.6 kg, BMI = 20.177

2011-04-28 morning, my weight = 55.7 kg, BMI = 20.213

2011-05-28 morning, my weight = 55.6 kg, BMI = 20.177

2011-06-28 morning, my weight = 56.3 kg, BMI = 20.431

2011-07-28 morning, my weight = 56.5 kg, BMI = 20.503

2011-08-28 morning, my weight = 56.9 kg, BMI = 20.649

2011-09-28 morning, my weight = 56.2 kg, BMI = 20.394

2011-10-28 morning, my weight = 56.8 kg, BMI = 20.613

2011-11-28 morning, my weight = 59.0 kg, BMI = 21.410

2011-12-28 morning, my weight = 60.3 kg, BMI = 21.882

2012

2012-01-28 morning, my weight = 61.5 kg, BMI = 22.318

2012-02-28 morning, my weight = 62.7 kg, BMI = 22.753

2012-03-28 morning, my weight = 62.5 kg, BMI = 22.681

2012-04-28 morning, my weight = 61.3 kg, BMI = 22.246

2012-05-28 morning, my weight = 60.7 kg, BMI = 22.028

2012-06-28 morning, my weight = 60.6 kg, BMI = 21.992

2012-07-28 morning, my weight = 61.2 kg, BMI = 22.209

2012-08-28 morning, my weight = 60.8 kg, BMI = 22.064

2012-09-28 morning, my weight = 61.5 kg, BMI = 22.318**

2012-10-28 morning, my weight = 62.3 kg, BMI = 22.608

2012-11-28 morning, my weight = 63.4 kg, BMI = 23.008###

2012-12-28 morning, my weight = 62.9 kg, BMI = 22.826

2013

2013-01-28 morning, my weight = 63.0 kg, BMI = 22.863

2013-02-28 morning, my weight = 62.1 kg, BMI = 22.536

2013-03-28 morning, my weight = 61.5 kg, BMI = 22.318

2013-04-28 morning, my weight = 63.1 kg, BMI = 22.899****

2013-05-28 morning, my weight = 62.3 kg, BMI = 22.608

2013-06-28 morning, my weight = 62.2 kg, BMI = 22.572

2013-07-28 morning, my weight = 62.4 kg, BMI = 22.645

2013-08-28 morning, my weight = 62.6 kg BMI = 22.717

2013-09-28 morning, my weight = 62.4 kg BMI = 22.645**

2013-10-28 morning, my weight = 62.3 kg BMI = 22.609

2013-11-28 morning, my weight = 63.1 kg BMI = 22.899

2013-12-28 morning, my weight = 64.4 kg BMI = 23.371###

2014

2014-01-28 morning, my weight = 63.6 kg, BMI = 23.080###

2014-02-28 morning, my weight = 63.3 kg, BMI = 22.971

2014-03-28 morning, my weight = 62.7 kg, BMI = 22.753

2014-04-28 morning, my weight = 62.7 kg, BMI = 22.753

2014-05-28 morning, my weight = 62.9 kg, BMI = 22.826

2014-06-28 morning, my weight = 63.1 kg BMI = 22.899

2014-07-28 morning, my weight = 62.7 kg, BMI = 22.753

2014-08-28 morning, my weight = 62.2 kg, BMI = 22.572

2014-09-28 morning, my weight = 61.2 kg, BMI = 22.209

2014-10-28 morning, my weight = 61.4 kg, BMI = 22.282

2014-11-28 morning, my weight = 60.2 kg, BMI = 21.846

2014-12-28 morning, my weight = 60.8 kg, BMI = 22.064

2015

2015-01-28 morning, my weight = 61.3 kg, BMI = 22.246

2015-02-28 morning, my weight = 61.8 kg, BMI = 22.427

2015-03-28 morning, my weight = 61.8 kg, BMI = 22.427

2015-04-28 morning, my weight = 62,5. kg, BMI = 22.681

2015-05-28 morning, my weight = 62.4 kg, BMI = 22.645

2015-06-28 morning, my weight = 63.6 kg, BMI = 23.080###

2015-07-28 morning, my weight = 62.3 kg BMI = 22.609

2015-08-28 morning, my weight = 62.2 kg, BMI = 22.572

2015-09-28 morning, my weight = 63.0 kg, BMI = 22.863

2015-10-28 morning, my weight = 63.2 kg, BMI = 22.935

2015-11-28 morning, my weight = 62.6 kg, BMI = 22.717

2015-12-28 morning, my weight = 62.3 kg BMI = 22.609

2016

2016-01-28 morning, my weight = 63.0 kg, BMI = 22.863

2016-02-28 morning, my weight = 62.8 kg, BMI = 22.790

2016-03-28 morning, my weight = 62.0 kg, BMI = 22.499

2016-04-28 morning, my weight = 62.0 kg, BMI = 22.499

2016-05-28 morning, my weight = 62.4 kg, BMI = 22.645

2016-06-28 morning, my weight = 62.1 kg, BMI = 22.536

2016-07-28 morning, my weight = 62.2 kg, BMI = 22.572

2016-08-28 morning, my weight = 62.6 kg, BMI = 22.717

2016-09-28 morning, my weight = 62.8 kg, BMI = 22.790

2016-10-28 morning, my weight = 62,5. kg, BMI = 22.681

2016-11-28 morning, my weight = 62.1 kg, BMI = 22.536

2016-12-28 morning, my weight = 62.3 kg, BMI = 22.608

2017

2017-01-28 morning, my weight = 62.9 kg, BMI = 22.826

2017-02-28 morning, my weight = 62.4 kg, BMI = 22.644

2017-03-28 morning, my weight = 62.8 kg, BMI = 22.789

2017-04-28 morning, my weight = 62.3 kg, BMI = 22.609

2017-05-28 morning, my weight = 62.2 kg, BMI = 22.572

2017-06-28 morning, my weight = 62.6 kg, BMI = 22.717

2017-07-28 morning, my weight = 62.4 kg, BMI = 22.645

2017-08-28 morning, my weight = 61.9 kg, BMI = 22.463

2017-09-28 morning, my weight = 62.0 kg, BMI = 22.499

2017-10-28 morning, my weight = 62.0 kg, BMI = 22.499

2017-11-28 morning, my weight = 61.5 kg, BMI = 22.318

2017-12-28 morning, my weight = 61.5 kg, BMI = 22.318

2018

My Weight 2018-01-28 0934 hr 61.0 kg BMI 22.136

My Weight 2018-02-28 0915 hr 60.7 kg BMI 22.027

My Weight 2018-03-28 0620 hr 61.0 kg BMI 22.136

My Weight 2018-04-28 1005 hr 61.7 kg BMI 22.390

My Weight 2018-05-28 0856 hr 60.5 kg BMI 21.955

My Weight 2018-06-28 0600 hr 61.4 kg BMI 22.281

My Weight 2018-07-28 0600 hr 62.2 kg BMI 22.572

My Weight 2018-08-28 0720 hr 61.4 kg BMI 22.281

My Weight 2018-09-28 0805 hr 62.1 kg BMI 22.535

My Weight 2018-10-28 0750 hr 61.3 kg BMI 22.24

My Weight 2018-11-28 1000 hr 61.5 kg BMI 22.318

My Weight 2018-12-28 0650 hr 62.5 kg BMI 22.681

2019

2019-01-28 at 1000 hr 60.9 kg BMI 22.100

2019-02-28 at 0946 hr 61.0 kg BMI 22.136

2019-03-28 at 0700 hr 62.4 kg BMI 22.644

2019-04-28 at 0828 hr 62.9 kg BMI 22.826

2019-05-28 at 0745 hr 62.4 kg BMI 22.826

2019-06-28 at 0650 hr 62.4 kg BMI 22.644

2019-07-28 at 0736 hr 62.8 kg BMI 22.789

2019-08-28 at 0629 hr 62.4 kg BMI 22.644

2019-09-28 at 0644 hr 61.9 kg BMI 22.463

2019-10-28 at 0740 hr 62.5 kg BMI 22.681

2019-11-28 at 0632 hr 62.8 kg BMI 22.789

2019-12-28 at 0726 hr 62.5 kg BMI 22.681

2020

My Weight 2020-01-28 0625 HR  62.6 kg BMI 22.717

My Weight 2020-02-28 0728 HR  62.3 kg BMI 22.608

My Weight 2020-03-28 0649 HR  61.4 kg BMI 22.281

My Weight 2020-04-28 0810 HR  62.0 kg BMI 22.499

My Weight 2020-05-28 0714 HR  62.3 kg BMI 22.608

My Weight 2020-06-28 0757 HR  60.2 kg BMI 21.846

My Weight 2020-07-28 0715 HR  61.6 kg BMI 22.354

My Weight 2020-08-28 0707 HR  61.1 kg BMI 22.173

My Weight 2020-09-28 0609 HR  60.8 kg BMI 22.064

My Weight 2020-10-28 0818 HR  60.7 kg BMI 22.027

My Weight 2020-11-28 0706 HR  60.9 kg BMI 22.100

My Weight 2020-12-28 0631 HR  60.5 kg BMI 21.955

2021

My Weight 2021-01-28 0638 HR  61.3 kg BMI 22.245

My Weight 2021-02-28 0741 HR  61.2 kg BMI 22.209

My Weight 2021-03-28 0659 HR  61.3 kg BMI 22.245

My Weight 2021-04-28 0659 HR  61.1 kg BMI 22.173

My Weight 2021-05-28 0618 HR  61.1 kg BMI 22.173

My Weight 2021-06-28 0604 HR  61.3 kg BMI 22.245

My Weight 2021-07-28 0642 HR  61.2 kg BMI 22.209

My Weight 2021-08-28 0653 HR  61.5 kg BMI 22.318

My Weight 2021-09-28 0618 HR  61.5 kg BMI 22.318

My Weight 2021-10-28 0549 HR  61.0 kg BMI 22.136

My Weight 2021-11-28 0630 HR  61.3 kg BMI 22.245

My Weight 2021-12-28 0528 HR  61.6 kg BMI 22.354

======================================

2022

My Weight 2022-01-28 0910 HR  61.1 kg  BMI 22.173

My Weight 2022-02-28 0642 HR  61.2 kg  BMI 22.209

My Weight 2022-03-28 0649 HR  61.4 kg  BMI 22.281

My Weight 2022-04-28 0649 HR  61.4 kg  BMI 22.281

My Weight 2022-05-28 0549 HR  61.0 kg  BMI 22.136

My Weight 2022-06-28 0549 HR  61.0 kg  BMI 22.136

My Weight 2022-07-28 0700 HR  60.6 kg  BMI 21.991

My Weight 2022-08-28 0640 HR  61.3 kg  BMI 22.245

My Weight 2022-09-28 0738 HR  61.7 kg  BMI 22.390

My Weight 2022-10-28 0708 HR  61.5 kg  BMI 22.318

My Weight 2022-11-28 0706 HR  60.9 kg BMI 22.100

My Weight 2022-12-28 0722 HR  61.1 kg  BMI 22.173

========

2023

My Weight 2023-01-28 0537 HR 60.9 kg BMI 22.100

My Weight 2023-02-28 0515 HR 61.4 kg  BMI 22.281

My Weight 2023-03-28 0606 HR  61.3 kg  BMI 22.245

My Weight 2023-04-28 0738 HR  61.3 kg  BMI 22.245

My Weight 2023-05-28 0721 HR  61.0 kg  BMI 22.136

My Weight 2023-06-28 0641 HR  61.2 kg  BMI 22.209

My Weight 2023-07-28 0700 HR  60.9 kg BMI 22.100

My Weight 2023-08-28 0655 HR  61.3 kg  BMI 22.245

My Weight 2022-09-28 0738 HR  61.7 kg  BMI 22.390

My Weight 2022-10-28 0708 HR  61.5 kg  BMI 22.318

My Weight 2023-11-28 0612 HR 61.4 kg  BMI 22.281

My Weight 2023-12-28 0734HR  61.3 kg  BMI 22.245

========

2024

My Weight 2024-01-28 0734 HR  61.3 kg BMI 22.245

My Weight 2024-02-28 0510 HR  61.6 kg BMI 22.354

My Weight 2024-03-28 0642 HR  60.9 kg BMI 22.100

My Weight 2024-04-28 0721 HR  61.1 kg  BMI 22.173

My Weight 2024-05-28 0537 HR  61.3 kg BMI 22.245

==================================== ===

Note:

My current BMI is within the healthy range of 18.5 to 22.9.

For me, the range of healthy weight is 50.9786 kg (BMI = 18.5) to 63.10324 kg (BMI = 22.9).

People with BMI values of 23 kg/m2 (or 25 kg/m2 according to some sources) and above have been found to be at risk of developing heart disease and diabetes.

To be healthy, I must have a healthy weight.

Be as lean as possible without being underweight, as recommended by World Cancer Prevention Foundation, United Kingdom.

=================================

Note: On 2021-05-28, I removed the unimportant details of old records from My Weight Management Records.

=================================


Ref. WeightManagement




My Weight 2024-05-28


My Weight
2024-05-28
0537 HR 
61.3 kg
BMI 22.245

心脏怕热 护心从喝水做起

字体大小:

每年5到7月的酷热天气,让人无法消受。其实,“热”也对心脏带来威胁。如果人体无法根据温度和湿度调节体温,可能会出现与高温有关的疾病(heat-related illness,简称HRI),引发心血管问题如心脏病发作或心脏骤停。受访医生提醒,避免烈日下连续工作超过一小时;营养师建议如何有效地补充水分,避免增加“空热量”(empty calories),让大家安心度过艳阳天。

HRI包括热痉挛( heat cramps)、热衰竭(heat exhaustion )和中暑(heat stroke)。新加坡心脏基金会董事会会员王英福教授接受《联合早报》访问时说,如果身体无法根据温度和湿度调节体温,可能会出现与高温有关疾病,“轻症患者的症状包括出汗、虚弱、晕倒、头晕、恶心和体温升高。严重者(即中暑)可引致混乱,失去知觉,体温过高(40摄氏度以上)及器官受损。”

康威医疗集团(义顺5道)全科医生彭涛说,热痉挛的特征是全身肌肉痉挛,皮肤发红,并伴有低于38.5摄氏度的低烧,“及早发现症状并阻止病情恶化很重要。如果患者不迅速采取措施如避开阳光,让身体降温,将导致体温过高;如果超过38.5度,除了恶心或呕吐,严重虚弱,头晕、腹泻,或出现更严重、更广泛的肌肉抽筋。在这个阶段,病人可能会开始昏睡或迷失方向。如果进一步暴露在热元素中,会导致器官系统关闭,心跳加速,严重疲劳或焦虑不安,癫痫发作,完全混乱,失去知觉,甚至在中暑时死亡。”

部分药物会减少出汗

王英福医生强调,心脏病人特别容易受到热和潮湿的影响,因为他们的心脏可能难以控制热应力(heat stress)。“此外,抗高血压、抗心律失常或利尿剂(diuretics)等心血管疾病常见处方药的一个已知问题,是导致减少出汗,恰恰出汗是身体散热的基本方式。”

王医生说,服用Β阻滞剂(beta blockers)和抗组胺药物(anti-histamines )的病人也会减少出汗。“利尿剂等药物会使病患更容易脱水,他们必须采取额外的预防措施,以避免高热负荷的情况。”

王英福医生:心脏病人特别容易受到热和潮湿的影响,因为他们的心脏可能难以控制热应力。(新加坡心脏基金会提供)

他指出,高温还可能引发心血管问题如心脏病发作或心脏骤停。研究表明,温度每上升1摄氏度,与心血管疾病有关的死亡率会上升2.1%。“气温上升1摄氏度,与心律失常、心脏骤停和冠心病发病率显著上升有关。热浪也与心血管疾病相关死亡风险增加11.7%有关。”

此外,有研究显示,居住在热带地区的人更容易死于心血管疾病。

新加坡气象署有一个基于综合温度热指数(Wet Bulb Globe Temperature,简称WBGT ,也称湿球温度的热应力)报告,是气温、湿度、风力和太阳辐射的综合测量,与空气中的温度不同。WBGT大过或等于33,被认为是高温应力(high heat stress)。

高温疾病高风险群

王英福医生说,高温环境和体力活动都会让身体受热,当受热超过散热时,人们就会越来越无法承受热的负荷。因此在高温时,穿着轻薄的衣服,补充足够水分和通过外部降温来促进散热很重要。

彭涛医生说,过去几年,新加坡的天气越来越热。再加上湿度增加,风速减小,任何时候到户外都令人感觉不舒服。最热的月份通常是5至7月,日平均气温高达30摄氏度。在阳光下劳动的建筑工人、运动员、国民服役人员、园丁和野地工程师等,出现与高温有关的疾病风险尤其高。但任何人在上下班途中,若接触到猛烈的阳光,也会面对同样风险。

彭涛医生:每天有足够睡眠,有助降低患上与高温有关疾病的风险。(康威医疗集团提供)

王英福医生说,新加坡中央医院的数据显示,63%的HRI病患年龄介于18至64岁,发病发生在周末和白天,其中一些病例与体育赛事有关。“此外,儿童和老年人也是高危群体。日本有超过一半的HRI患者年龄在65岁或以上,韩国、北美和欧盟国家也出现类似趋势。因此,心脏病患者在长时间受热的情况下,应注意自己的情况。”

预防高温相关疾病

气温在35摄氏度以上可以称为高温。在高温下,可在户外逗留多久?彭涛医生认为,时间长短取决于温度、个人健康水平和以前受热的经历等因素。一般来说,应避免在烈日下连续工作超过一小时,因为这会增加患上HRI的风险。

什么情况下应立即求医?彭涛医生说,在强光照射下感到头晕或肌肉抽筋的人应立即求医。他们可能正在经历热痉挛,及时治疗可以避免情况恶化,防止中暑。患者应该立即远离强烈的阳光或炎热的环境,喝至少一杯冷水或补水饮料来补充水分,并在阴凉处休息,避免进一步做剧烈活动;亦可在腋窝和腹股沟置放冰块,以快速降低体温。

在户外劳作的人,应避免在烈日下连续工作超过一小时。(iStock图片)
中暑的人会晕倒,完全失去知觉。(iStock图片)

如何避免中暑?彭涛医生说,在阳光下曝晒的人应该时刻意识到中暑的风险会增加。他们应确保摄取足够水分,如果要在炎热环境下工作,每天至少要摄取3公升水。此外,彻夜休息至少7小时,摄取良好营养,以及在阳光下工作每小时至少休息15分钟,对降低中暑风险至关重要。除此,要确保出现痉挛时,可以轻易取得冷饮。

王英福医生说,在炎热潮湿的环境下运动,宜保持水分充足,并采取预防措施,可避免高温相关疾病。除了寻找阴凉的地方遮阳,也应根据天气穿着打扮,以保持凉爽。透气的浅色织物和宽松的衣服有助于抗热。降温方案如穿凉快透气背心,或将脚部或手臂浸入冷水或冰渣中也会有帮助。

补充水分至关重要

新加坡心脏基金会高级营养师姚莲栗强调,要避免中暑,必须保持身体水分。水在人体中扮演着重要角色,能够调节体温与保持血量。运动时,身体会出汗来降温,促使水分流失,如果不及时补充,可能会导致脱水。在高温下,出汗量(即水分流失)会增加,摄取足够水分以补充流失的水分是必要的。

姚莲栗提醒:“但喝过多的水会导致水中毒,稀释体内钠和其他电解质的含量。这种情况很少见,可能是医疗紧急情况。如果对脱水或水中毒有任何顾虑,应向医生咨询。”

运动时身体会流失水分,要记得补充水分,以免出现脱水现象。(iStock图片)

姚莲栗指出,当天气转热时,整天保持充足水分很重要。“宜避免饮用含咖啡因饮料和酒精,以免导致脱水。在炎热天气下,运动或进行户外活动前后及过程中,必须摄取足够水分,以有效帮助我们降温。无论是日常补充,或在准备运动或比赛时,水都是首选,尤其是进行低强度和短时间运动的时候。

“对于长时间出汗的高强度或耐力运动,如马拉松、铁人三项和其他耐力赛事,除了补充水分外,还需要最佳的燃料(碳水化合物),这时可以选择运动饮料来补充因出汗而流失的盐分。切记不要大量饮用运动饮料,因为这些饮料添加了糖分和热量,会增加饮食中的空热量。”

空热量是指仅由糖、油脂等组成的食物,或含酒精的饮料和食物,它们提供类似于正常饮食的能量,但很少或几乎不含其他营养如维生素和蛋白质等。

营养师姚莲栗:每个人对水分的需求不同,应根据热度、湿度和活动量做相应调整。(新加坡心脏基金会提供)

别等口渴才喝水

姚莲栗说,根据Sport’s Singapore的说法,在炎热环境下,我们的身体每小时可流失多达1公升的水分。不要等到口渴了才喝水,应该在运动前半小时喝大约500毫升的水,运动中每小时喝250至500毫升的水。在运动前后量体重,每减少1公斤,就意味着身体流失了1升水分,应饮用相当于流失量1.5倍的水来补充所流失的水分。”

她指出:“饮用足够的水对保持水分很重要,但水分不仅来自于饮料。含水分蔬果包括黄瓜、番茄、西瓜、生菜、花椰菜,吃一顿有新鲜蔬果的健康均衡餐,可以保持身体整体水分和电解质水平。”

不从事户外活动的人,大热天单饮用白开水是否足够?

姚莲栗认为,每天喝八杯白开水一般就足够了。由于每个人对水分的需求不同,应根据热度、湿度和活动量做相应调整。有病史的人应向医生查询所需的饮水量。“整天小口地喝,定时喝。口渴程度不一定是你所需水分的最佳指标,要监测小便频率和尿液颜色。如果尿液呈深色,可能是得增加水分的一个指标。尿液应呈浅黄色,无异味。注意脱水的一些症状,如头晕、疲劳、口干舌燥和/或嘴唇发干等,可吃含水分的蔬果如西瓜、番茄、黄瓜、草莓、生菜等。”

蔬果富膳食纤维等,有益健康。(iStock图片)

有益心脏食物

姚莲栗也分享了有益心脏的食物:

·全谷类

全谷富含可溶性纤维,维生素B、E,矿物质和植物化学物质。全谷类食物能降低患上慢性疾病的风险,调节血糖水平,增加饱足感。它的可溶性纤维有助于降低低密度脂蛋白(坏 )胆固醇水平,从而降低患心血管疾病的风险。建议摄入的碳水化合物中,至少有一半是全谷类食物,相当于每天两到三份。全谷类食物包括全麦面包、糙米、糙米粉、小米、燕麦和藜麦。

·坚果

坚果中含有好的脂肪(单元不饱和脂肪酸和多元不饱和脂肪酸),有助于降低坏胆固醇和增加好胆固醇,从而降低患心脏病的风险。坚果富含蛋白质和纤维,维生素E、维生素B群和矿物质等营养物质。不过,坚果的脂肪和热量高,要注意吃的分量,选择不添加盐、生的或烤的坚果。建议摄取量是每天一把(28克)。

·水果和蔬菜

蔬果富膳食纤维、矿物质、维生素C、抗氧化剂和类黄酮等。植物中所含的天然植物化学物质,有助于降低患上慢性疾病,如心血管疾病的风险。不同颜色的蔬果含不同营养,建议每天各摄取两份水果和蔬菜。

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