ISSUE
ONE 2017
A L E X A N D R A H E A LT H I N A CT I O N
Our latest news & expert views
RUN FOR
YOUR HEALTH
MCI (P) 193/03/2017
PLUS 5 TIPS TO WORK OUT SAFELY
I EASY WAYS TO A HEALTHIER, HAPPIER YOU P4 I PREVENTING FALLS AT HOME P10 I REACHING OUT TO THE SPECIAL NEEDS COMMUNITY P13 I YCH OFFICIALLY OPENS P14
PUBLISHER
CONTENTS
6
ISSUE ONE 2017
EDITORIAL TEAM Caroline Lim Margaret Perry Sabrina Ng
COVER
www.ktph.com.sg
RUNNING FOR HEALTH
90 Yishun Central Singapore 768828 Tel: (65) 6555 8000 Email: enquiry@alexandrahealth.com.sg
Be inspired by Sufaad Bin Mohd Sukri, who ran a 10km race after just four months of training
3
HEALTH BUZZ Latest wellness trends
Alexandra Health System (AHS) offers multidisciplinary and holistic care for the patient’s total well-being. Established on 1 April 2008, AHS is a healthcare cluster in the north of Singapore that currently manages Khoo Teck Puat Hospital and Yishun Community Hospital. As part of an integrated healthcare system to serve the community in the region, AHS will build and oversee the Admiralty Medical Centre, Sembawang Primary Care Centre and the Woodlands Integrated Health Campus. These will be ready progressively from 2017 to 2022.
AHa is a bi-monthly publication produced for Alexandra Health System by Publicitas Content.
PUBLISHING AGENT
12
INSPIRE An award-winning KTPH nurse shares her story KTPH fosters a more inclusive society
REGIONAL MANAGING DIRECTOR
Lee Walsh
COMMERCIAL DIRECTOR
Lexi Lazenby
EXECUTIVE CONTENT DIRECTOR
Rod Mackenzie MANAGING EDITOR
Ming Rodrigues PROJECT EDITOR
Joyce Ong Y.T. SENIOR ART DIRECTOR
Ginny Gay
CONTRIBUTOR
Sharon Lim
4
PROJECT MANAGER
Doreen Lau
WELLNESS Eight good habits to change your life for the better
10
FEATURE How to keep yourself and your loved ones safe from falls
Email:
yourcontent@publicitas.com
14
NEWS & NOTES Happenings at YCH
AHa is the official publication of AHS (Co. Reg. No. 200717564H) and is produced by Publicitas Content (Co. Reg. No. 200715901E). All rights to this publication are reserved and no part may be reproduced without the expressed written consent of the publishers. Printed by KHL Printing Co. While every effort has been made to ensure that the information in this newsletter is accurate and up to date, the editorial team will not be responsible for errors due to information received. Opinions expressed are that of the writers and do not necessarily represent the views and opinions of the publishers. MCI (P) 193/03/2017
3 HEALTH BUZZ
TRENDS, TIPS AND IDEAS TO INSPIRE A BETTER YOU Fitness Tribes
Group workout activities are becoming more mainstream and, regardless of intensity, are a great way of keeping and staying fit. There are both “soft” options like Zumba, adult ballet and power stretching, and “harder” activities to challenge yourself such as High Intensity Interval Training and CrossFit – all of which are done in groups of varying sizes.
Eat for Health>
WORDS BY SHARON LIM
Also trending this year: adding spices such as turmeric, ginger and black pepper in lattes. This is likely inspired by rising interest in fighting inflammation with food. Inflammation is linked to everything from bloating and acne to life-threatening illnesses. Meanwhile, healthy food trends such as zoodles (zucchini noodles) and cauliflower rice are here to stay, and can be substituted for white rice and pasta to boost your vegetable intake.
Be More Mindful
It’s long been accepted that meditation can help the body and mind to relax and reduce stress. However, meditation can be difficult to do. Apps like HeadSpace and Smiling Mind can help to guide you through a session. If you need a more intensive shot of mindfulness, consider investing in a mindfulness course conducted by experts who can guide you step-by-step.
“
Everyone benefits from exercise, but it’s particularly important for people with diabetes. Just 30 minutes of physical activity a day can improve blood sugar control for 24 hours.
8 4
WELLNESS
A FEW SIMPLE CHANGES TO YOUR LIFESTYLE CAN IMPROVE YOUR MIND AND BODY AND BOOST HAPPINESS BY SHARON LIM
WAYS TO FEEL GOOD
5 WELLNESS
1
2
3
4
Keep moving
Have breakfast
Eat regularly
Enjoy the sun safely
There is no such thing as too little exercise. Walking does wonders for your overall stamina and health, so get a pedometer and set a goal of 10,000 steps a day. Busy professionals, especially those who travel, can opt for a seven-minute workout every morning – look for smartphone apps to guide you.
It’s called breakfast because it literally breaks your body’s overnight fast from when you were sleeping. Skipping breakfast can increase your risk of obesity as your body’s metabolism slows down in order to conserve energy. Try overnight rolled oats in milk with fruits or an egg white omelette. If you must have caffeine, drink no more than one cup of coffee or tea.
Eating irregular or unbalanced meals will cause low blood sugar levels, making you both hungry and irritable. It is best to eat small, healthy meals at regular intervals. Choose unrefined carbohydrates such as multigrain bread and soybeans, vegetables and small amounts of protein. Keep healthy snacks like apple slices, carrots and cucumbers, nuts and herbal teas handy.
Sunscreen prevents sunburn but it also stops the skin from using the sun’s UVB rays to make vitamin D, which is essential for strong bones. Try to spend 20 minutes a day outdoors in the sun before 11am (if it’s not too hot) or in the evening. At all other times of the day, apply sunscreen of at least SPF50 to protect yourself from sunburn, wrinkles and premature skin ageing.
5
6
7
8
Drink up
Beat burnout
Bone up
Get enough sleep
Keeping yourself hydrated will not only keep your complexion and skin supple, but also helps to prevent hunger pangs and fatigue. Experts recommend that you drink two litres of water a day, which may seem like a huge amount until you break it down – that’s about 500ml every four hours.
When you do not get enough rest, you risk not being in optimal shape both at work and in your personal life. Overwork can also lead to health problems such as high blood pressure and chronic tension. Set aside a small portion of each day to do something you enjoy. On weekends, go offline and resist the urge to check your work email.
Get your daily calcium and keep your bones strong by eating dairy products that contain calcium, such as milk, cheese and yoghurt. If you are lactose-sensitive, look out for calcium-fortified foods such as tofu, soya milk, orange juice and breakfast cereals. Ikan bilis and tinned fish with small bones – for example, sardines – are also calcium-rich foods.
Insufficient sleep leads to fatigue and an inability to focus. It also puts you at risk of heart trouble, weight gain and more. So while you can “get by” on six hours of sleep, experts recommend seven to eight hours sleep a night to restore and protect vital organs. Doing so can also have a positive impact on your weight because you will be less likely to crave carbohydrates or sugary and fatty foods.
6 FEATURE
RUNNING FOR
HEALTH HOW A KTPH STAFF MEMBER WENT FROM COUCH POTATO TO LONG-DISTANCE RUNNER
BY MARGARET PERRY, CORPORATE COMMUNICATIONS
S
ufaad Bin Mohd Sukri was shocked when he went for an employment health screening last year and found out he had high cholesterol. The 25-year-old, who works as a cook in the kitchen at Khoo Teck Puat Hospital (KTPH), became concerned about his well-being, but he was reluctant to start taking medications at such a young age. “I wanted to lower my weight and cholesterol naturally by exercising more and eating less, but it was hard to motivate myself to do more than a 2km run a week,” says Sufaad. To help him improve his health, Sufaad’s supervisor and members of KTPH’s LifeWorks! Committee, which promotes healthy living among staff, set a target for him to complete the 10km run at Standard Chartered Marathon Singapore 2016. They also arranged for him to undergo pre-fitness testing at KTPH Sports Medicine Centre. Principal Physiotherapist Gregory Fam designed a weekly training programme for Sufaad based on his exercise history, fitness level and the time he had available for workouts. The intensity and duration of training were gradually
7 FEATURE
GET MOVING! KTPH Principal Physiotherapist Gregory Fam shares five tips on how you can work out in a safe way
1
Take it slow
Don’t progress too quickly! If you are overweight, it takes some time for your body to adapt to the increase in exercise stress.
2
Think happy thoughts
See a healthier lifestyle as a way of loving yourself and the people you care about. Don’t focus on external factors like rewards, pressure from others, or negative feelings like guilt or embarrassment.
3
4
5
Start with brisk walking for 20 minutes, three times a week. On an exertion scale of 1 to 10, aim for about 4 to 5. That means you should be able to talk while exercising but still need to take breaths in between.
Don’t ignore any existing joint injuries, especially if you are overweight! Get treated first. Exercising through an injury will make it worse, leading to more inactivity and weight gain.
Start with something you will enjoy, ideally with a friend. It doesn’t even have to be a sport. Some people may enjoy games such as basketball or football, while others may prefer activities such as golf or dancing.
Start small
Seek help
Have fun
8 FEATURE
LEFT TO RIGHT: Sufaad poses proudly with his medal after completing the 10km run at the Standard Chartered Marathon; training under the watchful eye of a KTPH physiotherapist
increased over a two-month period to improve his fitness while minimising the risk of burnout and injury. “I’d never taken part in a running event before so I thought it would be fun,” Sufaad shares. “It motivated me to train more regularly, and by December, I was running 9km at least three times a week.” The regular exercise helped him to shed 5kg and his cholesterol dropped 12 per cent to near-normal levels.
In December 2016, Sufaad took part in the Standard Chartered Marathon and completed the 10km run in 2 hours 3 minutes 41 seconds. “After completing the run, I felt really proud of myself for achieving what I had set out to do,” he recalls, adding that he continues to watch his food intake and fits in running sessions whenever he can. “Having reached this seemingly impossible goal, I am now very motivated to keep up the progress in my fitness and health.”
GET THE ALL-CLEAR! A
DR SIRISENA UDAWATTAGE DINESH CHANMINDA, Consultant, Sports Medicine Centre, KTPH
re you planning to take up or return to a sport? A pre-participation screening will help you develop a training plan that fits your goals and health condition, and minimise your risk of injury. The screening provides a top-to-toe evaluation of your body. This includes cardiovascular, respiratory, gastrointestinal, neurological and musculoskeletal examinations. It can also help identify low blood iron, high cholesterol, kidney impairment or an underlying infection. Often, there may have been subtle symptoms you ignored but could potentially lead to difficulty in breathing,
increased fatigue during a run, cardiac chest pain and chronic infection. All these can limit your performance and put you at risk of further injury. Consider undergoing a pre-participation screening annually. If that is not possible, you should get it done if you have a family history of medical problems, had a recent change in your health condition or sport ambitions, or have experienced symptoms during physical activities that you are concerned about. To be forewarned is to be forearmed.
Not a doctor or a nurse? You can still save lives!
Please Come Forward to Donate!
Join us
for the blood donation drive at KTPH on 2nd May 2017. Bring A Friend, Take A Break, Save A Life
10 FEATURE
STOP FALLS A FALL CAN LEAD TO INJURY AND LOWER QUALITY OF LIFE, ESPECIALLY AS YOU GET OLDER. FIND OUT HOW YOU CAN PREVENT IT
BY SHARON LIM
F
or the elderly, staying at home may actually be more dangerous than being outdoors. According to a 2009 Singapore study, almost six in 10 injuries in the elderly occurred at home from falls caused by slipping, tripping or stumbling in the dark. A fall occurs when our balance or strength is challenged and we
become unable to remain upright. The biological changes of ageing, such as poor eyesight, side effects from medication and lack of physical fitness, also put the elderly at a higher risk of falls. Falls may cause injuries from minor bruising to hip fractures, while complications from a fall, such as head injury, can result
LOOKING OUT FOR OTHERS A fall prevention educational initiative is reaching out to the elderly in Yishun with the help of trained volunteers BY MARGARET PERRY, CORPORATE COMMUNICATIONS
in premature death. The fear of falling again may cause an elderly person to become less active and choose to stay at home more. This can lead to depression, anxiety, increased dependence on others and reduced bodily functions. A recent study in Singapore found that physical therapy can help lessen the severity of falls for
the elderly. However, it may not significantly reduce the number of falls and the impact is limited if a patient has two or more chronic ailments. It is important to remember that falls are not a normal part of ageing, and there are simple ways to prevent a fall – start by paying attention to your surroundings.
Residents in Yishun are lending a hand to Alexandra Health System (AHS) occupational therapists (OTs) to prevent falls among the elderly in their community. Four residents underwent 20 hours of training, learning to identify fall hazards in the home and advise solutions. After the training, they became “Falls-Free Ambassadors” and, together with AHS OTs, they made three home visits in Yishun on 7 January 2017 to advise fellow residents on how
to make their homes safer and prevent falls. Later that month, the ambassadors visited seven more homes as part of Occupational Therapy Day 2017. Yishun residents such as Tan CH welcome the insights that these volunteers offer about falls prevention. “The ambassadors can better relate to my experience of ageing and the tips given were really practical and useful,” he explains. The Falls-Free ambassadors
11 FEATURE
10 SIMPLE WAYS TO
STAY SAFE
Remove clutter and prevent slips
Take away or put away anything that you can trip over, including newspapers, boxes, shoes and loose wires. Remove small rugs and mats if they cannot be taped them down or secured with slip-resistant backing. Use non-slip flooring. Arrange furniture so that you have enough space to walk. Clean up spills immediately.
BY CARA LEE, REHABILITATION SERVICES
Use the right lights
Make sure your home has adequate lighting so you can see clearly. Install light bulbs that are at least 60 watts. Place night lights in bedrooms and bathrooms.
Keep the things you often use close to you
Ensure you can easily reach things like walking aids and spectacles.
Ensure your furniture is positioned correctly
Get a grip
Install grab bars or handrails in places where you need assistance such as in the toilet, along the stairs, or wherever you put on and remove your shoes.
Avoid stools and chairs that are too low. When you sit on chairs or the bed, both feet should be firmly on the ground, and you should also be able to stand up from a sitting position with little difficulty. Make sure you can reach high shelves or low cupboards without straining, which may cause you to lose balance and fall.
Don’t rush
Try not to rush to answer the telephone or door. You should also avoid quick changes in position, for example, from lying to standing. Sit for a few seconds before standing up.
Wear well-fitting, non-slip shoes
Non-slip footwear with buckles, laces or Velcro straps offer a better grip. Remember to change your shoes once the soles are worn out.
Talk to your doctor
Discuss fall risks and prevention with your doctor. Contact him or her immediately if you have fallen, or if you are feeling unsteady. You should also discuss with him or her side effects, such as feeling dizzy or sleepy, that you experience from taking medications.
Don’t stop moving Check your eyes
Check your vision once a year and update your prescription eyewear when needed.
Daily walks will help your stamina and prevent muscle loss, while doing exercises like tai chi and yoga twice a week will strengthen your legs and help with balance.
have also been a big help to the OTs. “The ambassadors built rapport very quickly with the residents,” said Cara Lee, an OT at YCH. “They speak dialect, which helps effectively deliver advice, and also serve as positive role models for ageing.” Yin Fong, one of the Falls-Free Ambassadors, says she is happy to be able to contribute to the community: “I enjoyed how I was able to socialise with others and share what I have learnt about preventing falls at home.” The Falls-Free Ambassadors work closely with the AHS OT team (in blue T-shirts) to support the community in preventing falls
12 INSPIRE
KTPH EYE CLINIC NURSE RECEIVES PRESTIGIOUS NURSING AWARD BY CLAIRE OOI, CORPORATE COMMUNICATIONS
P
rincipal Assistant Nurse Rostihar Bte Abdul Karim from Khoo Teck Puat Hospital (KTPH) Eye Clinic was a recipient of the 10th Tan Chin Tuan Nursing Award for Enrolled Nurses (ENs). The highest accolade for ENs in Singapore, the award was presented to 10 such nurses from healthcare institutions across the country during a ceremony held in November 2016.
Rostihar works closely with the Eye and Anaesthesia teams in the Eye Clinic, acting as a physician extender to conduct pre-surgery anaesthetic assessments for patients. She also provides financial counselling for them. When asked what inspired her to join the nursing profession, she shared, “I had just completed my ‘O’ Levels when my uncle had an accident and was admitted to intensive care. I was inspired to
join the nursing profession when I saw how the nurses cared for my uncle and all the other patients. I felt that I could help too.” Over her 29 years in nursing, Rostihar’s role has evolved and expanded. As a junior EN, she was only allowed to perform basic nursing care. Now, as a Principal Assistant Nurse, she can perform venipuncture (collecting blood from a vein) and cannulation (inserting a tube into a vein), assist in more complex procedures, administer oral medication or injections, and even perform Point-of-Care testing. Her hope is that more ENs will recognise the importance of selfimprovement and be motivated to enhance their knowledge and skills through advanced and specialty courses. She strongly encourages them to take the initiative to create opportunities for themselves by carrying out improvement and research projects, and presenting them in various conferences and talks whenever possible. On what helps her to continuously improve, Rostihar says, “You must do what you love and love what you do.”
“Rostihar is an excellent team player who exhibits a high level of professionalism and compassion towards patients. She is resourceful, responsive and diplomatic. She also completes her tasks on time and with high standards. She is a great asset to the Department of Ophthalmology and Visual Sciences.” ASSOCIATE PROFESSOR YIP CHEE CHEW, HEAD AND SENIOR CONSULTANT, OPHTHALMOLOGY AND VISUAL SCIENCES, KTPH
13 INSPIRE
TOWARDS A MORE INCLUSIVE HOSPITAL REDESIGNING AND CREATING JOBS FOR THE SPECIAL NEEDS COMMUNITY BY ALBERT FOO, CORPORATE COMMUNICATIONS
O
ver the past few years, KTPH has created various work opportunities to leverage the abilities of the special needs community as it strives to become a more inclusive hospital. In 2015, a group of special needs students from Rainbow Centre – Yishun Park School participated in a job attachment programme with ABLE Studio, KTPH’s retail pharmacy, for seven months. Staff coached them to perform various tasks, including managing the cash register and serving customers, which helped them develop important skills for work in the future. One of the participants was Daniel, a 17-yearold with cerebral palsy, who said,
ABOUT RAINBOW CENTRE SINGAPORE
“It is very tough for me to talk to people, but I enjoy the chance to talk to them. I also learnt how to pack things and use the cash register.” As organisations such as KTPH provide work and training opportunities for the special needs community, acceptance and understanding by the broader society is equally important. Ms Florence Lee, a vocational partnership executive at Rainbow Centre, says it is a misperception that people
The Centre is a not-for-profit organisation serving children and young people with a diverse range of moderate to severe developmental needs, including autism, physical, visual and/or hearing disabilities. Many have multiple disabilities.
with special needs have serious social problems, are emotionally unstable and slow to learn, cannot communicate well, and have low levels of commitment. Those who have worked and interacted with special needs people often have a different story to tell. Since 2016, Rainbow Centre students have been assisting with letter shopping at KTPH’s business office three times a week. They fold and slot patients’ bills into envelopes, managing an impressive volume of about 1,400 letters a week. Mr John Tan, an assistant manager at the business office, says, “The students are very
The Centre currently runs two Special Education (SPED) schools for students aged seven to 18, and two Early Intervention Programme (EIP) centres for children two months to six years old. They adopt a holistic developmental curriculum in areas such as language
responsible and trustworthy. If they find that the cover letter and the reminder letter do not match, they will inform us.” Moving forward, the challenge for KTPH and other workplaces in Singapore is to figure out how to better redesign existing jobs or create new ones to harness the potential of the special needs community. “Organisations don’t need to make drastic changes to work processes or spend a lot of money. A small change often goes a long way – for example, providing a time card to give a sense of routine,” says Ms Lee. To thank KTPH for its support over the years, Principal of Rainbow Centre – Yishun Park School, Mrs Angela Lee (right in photo), presented KTPH CEO Mrs Chew Kwee Tiang with a token of appreciation at the Student Awards Ceremony in November 2016.
and communication, cognitive skills, social and emotional skills, and adaptive daily living skills. These are carried out by a multidisciplinary team, including SPED and EIP teachers, various therapists and social workers.
14 NEWS & NOTES
YISHUN COMMUNITY HOSPITAL OPENS BY CHIAM AI-LING, CORPORATE COMMUNICATIONS
M
r Shah, 40, was a palliative care patient at Yishun Community Hospital (YCH) and had complications, including diabetic retinopathy, hypertension, heart, lung and kidney problems. His left leg was amputated in 2014, and his right leg was about to suffer the same fate. While talking to Cara Lee, an occupational therapist at YCH, Mr Shah expressed his desire to colour his hair. He had neglected his appearance as his illness worsened, but he wanted to look good again. Lee paid for hair
dye out of her own pocket and helped Mr Shah colour his hair in the ward. He passed on a few weeks later with his last wish fulfilled. This heartwarming story, which exemplifies the hospital’s ethos of delivering thoughtful and personalised care, was one of the anecdotes shared during the official opening of YCH on 28 November 2016. Minister for Health Mr Gan Kim Yong, former and current staff, community partners, volunteers and patients attended the event. The opening of YCH marked another milestone in Alexandra
Health System’s mission to serve residents in the north of Singapore. “Three years ago, Mr Liak Teng Lit, our Group CEO, envisioned that YCH would be a cheerful hospital with open spaces and gardens for patients to move around. Patients would not lie in bed. They would be active, recover quickly, regain their independence and return home,” said YCH CEO Dr Pauline Tan in her welcome address. “We are delighted that we have made these promises a reality.” Patients at YCH enjoy a host
Minister for Health Gan Kim Yong (centre) plants a tree to mark the occasion, accompanied by (left to right) Group CEO Mr Liak Teng Lit, Chief Gardener Ms Rosalind Tan, Board Chairman Ms Jennie Chua and YCH CEO Dr Pauline Tan
of activities, from horticulture to paper quilling and art classes. These sessions are run by volunteers from all walks of life, including young students from My Little Skool-House, who contribute their time and talents to keep patients active and engaged during their rehabilitation. Heng Peng Swan, 65, is among those who have benefitted from these activities. When he was a patient at YCH, the art classes lifted his spirits and reignited his passion for drawing. He has been discharged, but Peng Swan continues to participate in the art classes as a member of the Evergreen social club, sharing drawing tips with patients. At the YCH opening ceremony, a set of NETS FlashPay cards featuring artwork designed by YCH patients and an original pencil sketch of the YCH building by Peng Swan, was presented to Minister Gan as a memento. In his speech, Minister Gan said, “Yishun Community Hospital is a critical piece of the Healthcare 2020 Masterplan to complement Khoo Teck Puat Hospital to serve residents staying in the northern region of Singapore…I encourage YCH to continue to innovate care to better serve our senior population in years to come.”
15 NEWS & NOTES
YCH CEO Dr Pauline Tan spreads some New Year cheer by distributing oranges to patients in the wards
W
CHINESE NEW YEAR FESTIVITIES
YCH ORGANISES ‘LO-HEI’ TO SPREAD FESTIVE CHEER TO PATIENTS BY LIM PUAY KENG, CORPORATE COMMUNICATIONS
hile most patients returned home to welcome the Year of the Rooster with their families, some spent Chinese New Year in the hospital this year. To ensure they, too, could experience the festive season, patients and visiting family members were invited to “lo-hei” (tossing of prosperity salad) with YCH senior management and staff, including CEO Dr Pauline Tan and COO Mr Samuel Ng. They were also presented with mandarin oranges to mark the occasion. Vijayah K.I., 70, was delighted to participate in the special celebration. “I really appreciate the effort put in to organise this. It brings joy not only to me, but also to other patients and our family members,” he said. Another patient, Ong K.Y., 57, shared the same sentiment. “As I am unable to go home to celebrate (Chinese New Year), this helps to bring the festive atmosphere to the ward. It feels just like a big family.”
16
Khoo Teck Puat Hospital
Podiatry Day 2017 My Foot Carer
Tues 18 April 2017 | 10.00 AM – 3.00 PM | KTPH Main Lobby
Wheel of “Footune”
Spin and learn something new at this game. Win a prize!
Foot Care Educational Displays • • • •
Basic daily foot care & health Diabetes & foot care Sports & your feet How to choose your footwear
• • • •
Myths & Truths about diabetes Simple wound care Role of my foot carer Podiatry services
Event supported by:
the science of healthy skin™