- Phase angle, a reflection of whole-body cellular condition, is obtained using bioelectrical impedance analysis.
- Diabetic patients typically have a smaller phase angle compared to healthy individuals.
- Phase angle is negatively influenced by HbA1c.
- Various factors like HbA1c, age, sex, albumin level, and body mass index independently determine phase angle in diabetic participants.
- Phase angle offers a noninvasive insight into nutritional status, making it an invaluable tool in diabetes management.
Delving into Phase Angle
Phase angle (PhA), obtained from a non-invasive method called bioelectrical impedance analysis (BIA), provides information about the overall health of cells and the body’s nutritional status. It is used in various fields, such as medicine, nutrition, and sports, and has become an important tool in health assessments.
Understanding Bioelectrical Impedance Analysis
BIA non-invasively measures body composition by applying a minor alternating current to the body and measuring the resultant impedance. Within this impedance, two primary components can be identified:
- Resistance (R): Represents resistance both inside and outside cells, predominantly from lipid components.
- Reactance (Xc): Denotes resistance specific to the cell membrane.
The Phase Angle serves as a valuable indicator of cellular health, reflecting the properties of the cell membrane and the balance of intra- and extracellular water. It is an invaluable tool in assessing and monitoring the overall health and nutritional status of individuals, particularly in diabetes management.
The Significance of Phase Angle
Phase angle remains unaffected by factors like body fluid, height, or weight. Instead, it provides a window into cellular health, reflecting the properties of the cell membrane and the balance of intra- and extracellular water. Positive correlations have been noted between PhA levels and nutritional indicators. Critically, low PhA levels have been linked to malnutrition, prolonged hospital stays, and even mortality in intensive care units.
Phase Angle’s Interplay with Diabetes
People with diabetes have lower PhA values than people without diabetes. This is because the high blood sugar in diabetics can damage cell membranes and impair their function. The severity of the decrease in PhA is related to the severity of diabetes and the degree of blood sugar control.
Diving into the Research
A retrospective study encompassing multiple centers was undertaken with Japanese diabetic patients. Utilizing BIA, body composition was analyzed, and phase angles were derived. The focus was on discerning the relationship between phase angle, clinical parameters, body composition, and HbA1c levels.
Key Outcomes of the Research
- Phase Angle & HbA1c: A negative influence of HbA1c on phase angle was evident (B = − 0.043, 95% Confidence interval: − 0.07 to − 0.02).
- For every 1% increase in HbA1c (which indicates higher blood sugar levels over time), the phase angle (a measure of cellular health) decreases by about 0.043 degrees.
Drawing Conclusions Phase angle’s capacity to serve as a straightforward, noninvasive metric of nutritional status becomes evident. Its potential as a crucial instrument in diabetes management cannot be understated.
For those seeking precision in measuring phase angles, InBody’s advanced BIA technology stands out. By providing accurate, non-invasive phase angle assessments, InBody aids healthcare professionals in elevating the care standard for diabetic patients.
The Practical Implications of Phase Angle in Diabetes Care
Incorporating Phase Angle in Routine Diabetic Assessments Given the relationship between Phase Angle and diabetes, incorporating PhA measurements into routine diabetes care can prove beneficial for several reasons:
- Comprehensive Health Status Indicator: Apart from just blood sugar levels, PhA offers a broader perspective on the overall health of the patient.
- Monitoring Treatment Efficacy: Changes in PhA can serve as indicators of how effective a treatment regimen is. For instance, improving PhA values might suggest enhanced cellular health resulting from the treatment.
- Predicting Complications: A declining PhA might be an early sign of complications, allowing timely interventions.
Phase Angle as a Nutritional Barometer in Diabetes
Diet plays a crucial role in managing diabetes. Given that PhA can be a reflection of nutritional status, it offers insights into the adequacy of nutrition in diabetic patients.
Factors Influencing PhA in Diabetics:
- Glycemic Control: Better controlled blood sugars can lead to improved PhA values, suggesting healthier cells.
- Dietary Quality: Diets rich in essential fatty acids, antioxidants, and micronutrients might promote healthier cell membranes, potentially resulting in a higher PA.
- Hydration: Since PhA reflects intra- and extracellular water conditions, any water retention due to inflammation can influence PhA values.
Optimizing Phase Angle Values: Recommendations for Diabetic Patients
- Routine PhA Measurements: Consider integrating regular PhA measurements into diabetes care. Devices like InBody provide reliable readings.
- Balanced Diet & Nutrition: Emphasize a nutritionally balanced diet with high fiber and rich in essential nutrients. This not only supports blood sugar control but may also positively impact PA.
- Staying Hydrated: Ensure adequate hydration levels, adjusting based on physical activity and other factors.
- Engaging in Regular Physical Activity: Exercise enhances cellular health and overall body function, potentially leading to improved PhA values.
- Continuous Monitoring: Regularly check other markers, like HbA1c, to ensure holistic diabetes management.
[Disclaimer: It’s always essential for patients to consult with healthcare professionals before making any changes to their routine or management strategies.]
Advanced Technologies & Phase Angle’s Future in Diabetes Management
InBody and the Revolution in Bioelectrical Impedance Analysis
The criticality of accurate Phase Angle measurements in diabetes management cannot be stressed enough. This is where cutting-edge technologies like those from InBody come to the fore:
- Precision: InBody’s BIA technology ensures that Phase Angle measurements are not just accurate but also consistent over time.
- User-friendly Interface: With a simple setup and user-friendly interface, InBody makes it possible even for individuals without technical expertise to obtain their Phase Angle measurements.
- Integration with Medical Systems: With compatibility for integration into broader healthcare systems, InBody devices can be an invaluable addition to clinical settings, ensuring that data is seamlessly incorporated into patients’ medical records.
Contact our team today to further understand how InBody can be an invaluable addition to your clinical setting. Take the next step towards enhanced patient care and comprehensive health management.
The use of Phase Angle in diabetes management represents the combination of technology and holistic health management. As we keep innovating, tools like InBody not only improve our current abilities but also create opportunities for the future. Phase Angle, with its non-invasive nature and deep insights, is ready to change not only diabetes management but also healthcare in general.
This research summary is a valuable resource for healthcare professionals, researchers, and individuals seeking to enhance their knowledge of diabetes management. It highlights the significance of phase angle in diabetes care and the practical implications of incorporating phase angle measurements into routine assessments.
Don’t miss out on this opportunity to expand your knowledge and enhance your approach to diabetes management. Click here to download the PDF and take the next step towards comprehensive health management.
Phase Angle is a potent and sometimes misunderstood metric when it comes to body composition analysis. It’s not as straightforward as measurements like body fat percentage or muscle mass, but understanding your Phase Angle results can offer profound insights into your overall health and fitness.
This blog post aims to shed light on the mystery of Phase Angle and guide you through the process of interpreting your Phase Angle results.
Understanding Phase Angle: A Crucial Metric of Health
Before we start, it’s important to understand what Phase Angle is and why it’s important. Phase Angle is a measure of your body’s resistance and reactance, as analyzed by a device like the InBody machine. InBody’s Phase Angle can give you an overview of your cellular health and help you better understand your overall physical wellness.
Steps to Determine What is a Good Phase Angle
Step 1: Understand Your Reading
The first step in interpreting your Phase Angle results is understanding your reading. Phase Angle is expressed in degrees. These degrees reflect the balance between resistance (how the electric current from the BIA device travels through fluids) and reactance (how the electric current is stored in the body’s cell membranes).
Higher Phase Angle scores indicate greater cell integrity and function, reflecting healthier and more robust cells. Conversely, lower Phase Angle scores could imply compromised cellular health or potential malnutrition.
In the context of fitness, a healthy Phase Angle can be associated with more effective workouts, quicker recovery times, and improved overall athletic performance. When it comes to a patient’s health status, it can indicate better nutritional status and even help predict the risk of morbidity and mortality.
Step 2: Consider Factors that Influence Phase Angle
Age, gender, and overall health status can influence Phase Angle values. Therefore, it’s essential to take these factors into account when interpreting your results. For instance, as we age, our Phase Angle tends to decrease due to the natural degeneration of cellular health.
Step 3: Compare with Reference Values
Phase Angle results aren’t standalone figures. They are best interpreted by comparing them with reference values. A higher Phase Angle compared to the average population (>50th percentile) usually means you have healthier cell status and body composition.
The latest model, InBody970, provides a comparative feature that can be viewed in the InBody Evaluation Result Sheet. By comparing your current Phase Angle with the age-evaluation graph, you can determine whether it is adequate compared to the population data.
Additionally, you can compare your data to the young age group (T-score) and the same age group (Z-score), which provides a more detailed understanding of your cellular health status.
Step 4: Monitor Changes Over Time
By monitoring your Phase Angle over time, you can track the effectiveness of your health and fitness interventions. An increasing Phase Angle could signify improved health and fitness, while a decreasing Phase Angle may warrant adjustments to your nutrition or exercise routine.
Step 5: Consult with a Health Professional
Finally, it’s always best to consult with a health professional to fully understand your Phase Angle results. They can help you relate these results with other health indicators and devise a plan tailored to your specific needs and goals.
Learn to use phase angle for patient health monitoring
Your Phase Angle results are a valuable tool in assessing your overall cellular health, which is an often overlooked aspect in typical health assessments. By providing a more in-depth look at your cellular health, these results can help you make more informed decisions about your health, fitness, and nutrition.
Armed with this knowledge, you can take steps towards a more optimized wellness journey, tailoring your lifestyle choices to best support your cellular health and overall well-being. For example, you may choose to incorporate more nutrient-dense foods into your diet or adjust your exercise routine to better support your cellular health. Ultimately, a greater focus on your cellular health can lead to improved long-term health outcomes and a better quality of life.
Ramadan is a month of fasting observed by Muslims worldwide. During this time, Muslims abstain from food and drink from dawn until dusk. Depending on the location, the fasting period can last up to 15 hours.
With such a lengthy fasting period, it can be challenging to maintain muscle mass during Ramadan. However, with a few tips and tricks, it is possible to retain your muscle mass even during this fasting period.
Plan Your Workouts Wisely
Strengthening exercises are essential to maintain muscle mass during Ramadan. However, it is recommended to decrease the volume and intensity of your workouts during the first week of Ramadan. This allows your body to adapt to the fasting routine and helps prevent injury.
It’s important to note that working out in a fasted state may not be the best option for your body. It can be tough on your body’s homeostasis, especially if you’re already dehydrated. You definitely don’t want to risk passing out in the gym.
When it comes to fitting in workouts during Ramadan, it can be challenging to find the right time that works for you. However, you may try scheduling your workouts between Maghrib (sunset) and Isha (night) prayers, or after Isha prayers at night. Another alternative is to work out right before Sahur in the morning.
Listen to your body and see how it responds to working out at different times of the day.
Keep Track of Your Protein Intake
You must be familiar with the role of protein in your diet, which is essential for muscle growth and repair. During Ramadan, it is essential to keep track of enough protein to maintain muscle mass. Consuming enough protein helps in muscle recovery and prevents muscle loss.
Include protein-rich foods during meals in Sahur and Iftar, such as chicken, beef, fish, eggs, dairy products, and legumes. It is recommended to consume protein-rich foods during the evening meal and before the pre-dawn meal.
In addition to preserving muscle mass, consuming a high-protein meal n has been shown to reduce hunger. This may help you stay focused throughout the day by reducing your food cravings.
Studies have demonstrated that protein is more filling than carbohydrates or fats. Additionally, protein has a high thermic effect, meaning that the body burns more calories during the digestion and absorption of protein compared to carbohydrates and fats.
Don’t Lose Control Of Your Calorie Intake
During the month of Ramadan, it’s important to be mindful of your eating habits. Although fasting for long hours without food and water can be challenging, it’s easy to fall into the trap of overeating during the night.
This is because the Ramadan bazaar is filled with a wide variety of high-calorie foods that are readily available just around the corner. From Murtabak to Ayam Percik, the options are endless and tempting.
To avoid overindulging, try to stick to your pre-Ramadan diet and keep track of your calories as much as possible. This can help you maintain a healthy eating habit and make it easier to return to your routine and diet once Ramadan is over.
Keep Hydration in Check
During Ramadan, it is crucial to maintain proper hydration levels throughout the day to avoid dehydration. Although you may be tempted to drink a lot of water all at once, it is essential to avoid this, as it can cause bloating and discomfort. Instead, try drinking small amounts of water throughout the night to replenish fluids lost during the day.
In addition to water, consider incorporating hydrating fluids such as coconut water or sports drinks to maintain optimal hydration levels. You can also consider incorporating more fruits and vegetables (foods with high water content) into your diet during the night to keep you hydrated.
Additionally, dehydration can lead to reduced blood flow and muscle weakness, so it is essential to stay hydrated to maintain your physical strength and performance during workouts after “berbuka puasa”.
Keep An Eye On Your Muscle Mass during Ramadan fasting
Retaining muscle mass is challenging during fasting, so it is important to have a good understanding of the muscle mass you already have. Tracking changes in your muscle mass throughout the month can help you make adjustments to your diet and exercise routine to ensure that you are maintaining your muscle mass. This is where a body composition analysis comes into play.
By analyzing your body composition, you can get a better understanding of your Skeletal Muscle Mass, Percent Body Fat, and other important metrics. Armed with this information, you can make more informed decisions about your diet and exercise routine during Ramadan to stay intact with your gains.
Start tracking your progress with an InBody machine today and see the difference it can make. Find the nearest location for an InBody test here.
Maintaining muscle mass during Ramadan fasting can be challenging, but it is possible with a few tips and tricks. Consuming enough protein, staying hydrated, and exercising with a flexible routine during the non-fasting hours can help retain muscle mass during this period.
Remember to consult with your doctor before making any dietary or exercise changes during Ramadan if you have any medical condition. With the right approach, you can maintain your muscle mass and stay healthy during Ramadan fasting.
Body fat monitoring is critical for your child’s health, particularly in preventing childhood obesity. Excess body fat can lead to negative health impacts such as weakened immunity, chronic disease, and poor learning capacity. Bioelectrical Impedance Analysis (BIA) is one of the methods suggested to measure children’s body fat and evaluate their overall health effectively.
Understand the role of body fat in your child’s growth
You may already be aware that excessive body fat has a number of harmful effects that are being discovered by researchers. Not to mention the flood of awareness about childhood obesity posts in your social media newsfeed.
To most people, body fat may sound incredibly terrifying. But, in reality, body fat is a necessary part of your child’s body that provides energy, supports brain development, and aids in the absorption of vital nutrients such as fat-soluble vitamins (vitamins A, D, E, and K).
Nevertheless, higher body fat may have an adverse impact on child growth. According to a study, obesity and excess weight have different effects on boys and girls when it comes to the onset of puberty. It can speed up puberty in girls while delaying it in boys.
What does it mean if puberty happens sooner?
Researchers discovered that once puberty is over, growth stops. These children stop growing sooner because early-onset puberty ends earlier than usual puberty. The final findings show that children who reach puberty earlier have a shorter overall adult height.
Causes of childhood obesity
Despite the fact that parents’ genetic and hormonal factors can play a role in childhood obesity, study show that the diet provided to your child has a significant impact on their healthy growth.
Your child requires a certain number of calories for growth and development. When they eat more calories than they burn, their bodies store the excess calories as fat.
A poor diet high in fat or sugar and low in nutrients can cause children to gain body fat quickly. Fast food, candy, and soft drinks are all common foods that contribute to the problems.
Lack of exercise is another factor in childhood obesity. When people of all ages are less active, they tend to gain weight. Abnormally long screen time is a major potential barrier to your child being active.
Long-term effects of childhood obesity
You may already be aware that excessive body fat has a number of harmful effects that are being discovered by researchers.
A higher body weight gained during childhood usually indicates a higher accumulation of body fat over time. According to WHO and research, childhood obesity may have various negative impact to your child:
- breathing difficulties
- increased risk of fractures
- heart disease
- insulin resistance
- poor learning capacity
- lower emotional well-being
Furthermore, if childhood obesity is not addressed at an early stage. This may lead to long-term consequences in their adulthood, such as heart disease, diabetes, and cancer.
Measuring body fat in your child
The Body Mass Index (BMI) is the most common tool to check whether your child is overweight. Healthcare professionals frequently use BMI-for-age growth charts from the CDC or WHO to monitor children ‘s growth. A BMI above the recommended range could indicate excessive body fat.
However, BMI does not directly measure body fat. It is a calculation based on weight and height. In other words, it does not take into account factors such as muscle mass, water weight, and bone density changes in your child.
For example, a child who has a normal BMI may still have a high body fat percentage. This is why it is important to use other methods to measure body fat. This could give you a more accurate picture of your child’s health.
There are many ways to test your child’s body fat to determine if it is within the normal range.
InBody devices are one of the methods for measuring your child’s body fat effectively. The technique named Bioelectrical Impedance Analysis (BIA) is implemented in InBody devices.
As BIA technology measures body fat in a quick, painless, and non-invasive manner, it is a safe and comfortable option for children. All your kids have to do is stand on the machine and hold the handles for less than a minute.
It can give you more insight into your child’s weight by providing their body composition information, including their body water, muscle mass, and body fat percentage. This information is useful to assess your child’s growth and health over time.
Following a comprehensive test with InBody, a complete result sheet will be printed out on which you can observe your kid’s health condition.
According to the image above, which is part of the sample printed result sheet, this normal weight child has a higher Body Fat Mass than the normal range according to the child’s gender and height.
It would be helpful if your family doctors or other healthcare professionals could assist you in interpreting the results. This information could help you learn more about your child’s health.
More importantly, you’ll be able to have a more productive discussion and make an informed decision about what you can do to prevent childhood obesity.
Protein bars are popular because they’re convenient, and they make it easy to get your protein fix without having to cook or even think about it.
But are they actually good for you? Are they good for fat loss?
What’s inside protein bars?
Protein bars are often marketed as a healthy snack option for people who want to lose weight or maintain their weight because they contain fewer calories than regular candy bars or other sweet treats.
Most protein bars contain 150-400 calories and 10-20 grammes of protein per serving, though some contain closer to 30 grammes of protein per serving.
The protein source of the could be varies. Some of them could come from dairy products like yoghurt, whey, and milk; some of them could be mostly plant-based products like soybeans and nuts.
This convenient feature of high-protein foods has demonstrated why it has become a gym rat favourite, as it helps them save time while ensuring adequate protein intake per day.
Are protein bars good for fat loss?
Eating fewer calories than your body uses and needs in a day is the main key to fat loss.
Protein bars can be beneficial for fat loss when used properly as a meal replacement to reduce your calorie intake. One example of calorie reduction is replacing a 650-calorie burger set meal with a 200-calorie protein bar.
However, replacing only one of your meals throughout the day is generally recommended. Replacing more than one meal may result in an excessively low calorie diet, which may result in a weight loss rebound effect.
According to a study, people who follow a low-calorie diet may experience short-term weight loss benefits, but most of them regained fat mass, particularly in the visceral area. To prevent weight loss rebound and detrimental health effect, think twice before overly restricting your calories.
In addition, some of the protein bars contain a lot of sugar and use unhealthy sweeteners like high fructose corn syrup (HFCS), which has been linked to an increased risk of chronic diseases if consumed on a regular basis.
By reading the ingredient list carefully, you would be able to determine how the protein bars could fit into your fat loss diet.
Are protein bars the best source of protein?
Protein bars aren’t the only way to increase your protein intake. To meet your protein needs and promote a healthy lifestyle, it is a good idea to include whole foods that are high in protein in your meals and snacks.
World Health Organization (WHO) establishes 0.83 g of protein per kg of body weight per day as the Safe Level of Protein (SLP), which is expected to meet the protein needs of 97.5 percent of the world’s healthy adult population.
However, protein requirements may be higher for pregnant women, body builders, and the elderly. You may consult a physician and a clinical dietitian to learn more about how much protein you need based on your current health.
Check your improvement over time
However, it is still preferable to monitor your body fat and muscle changes on a regular basis to determine whether your current diet and lifestyle are effective enough. You can use the map we created with our incredible partners to find the nearest InBody location and check your body health improvement on a regular basis.
When it comes to weight loss, most people often use a weighing scale to track their progress. However, for better progress tracking, you need to test body composition rather than just weight loss monitoring.
Let’s say you’ve just started a new workout routine recently. Every morning, you eagerly weigh yourself to monitor your progress. Unfortunately, the static number shown on the scale could be truly upsetting.
Without a doubt, weight measurements are used frequently in to track weigh loss. However, even though the number on the scale has remained the same, you might not be aware that your body has undergone some changes.
The scale counts everything, including your bones, muscles, fat, and every sip of water and food you consume. In other words, weighing scales cannot differentiate what you’re gaining (which might just be water) or losing (which might be muscle or fat).
Here’s where the body composition measurement comes in. Simply put, your body’s composition is the sum of its amounts of body fat, muscle, bone, and water. Body composition analysis determines your body’s proportions of fat mass and lean mass by looking beyond your weight and the traditional Body Mass Index (BMI).
How to test your body composition?
There are many ways to test your body composition. Some are quick and simple but only offer basic information. Some tests need to be administered by a qualified technician and are time-consuming and expensive.
InBody devices measure your body composition using a technique known as Bioelectrical Impedance Analysis (BIA), which divides your weight into different components such as lean body mass, fat mass, body water and minerals to assess health and nutrition status.
How often should you test the body composition?
When deciding how often to test your body composition, take into account your goal, timeframe, and whether you are currently following to a new wellness or dietary program.
A study observed body fat mass reductions of up to 2.5kg for 48 obese adults under a 2-week nutrition program with nutrition drink supplementation in conjunction with body composition monitoring using InBody.
Therefore, if you’re actively engaging in a new lifestyle change, it’s recommended that you take the InBody test every two to three weeks. Meanwhile, if you have been actively involved in a wellness or fitness program, you may notice a faster change within one to two weeks. Dedicated effort and precisely measured results can often inspire you to persevere to reach your fitness goal. If your fitness goal timeframe is longer, you may consider taking the test less frequently.
Meanwhile, it is recommended that you only use one measurement method and same machine for your body composition test on your fitness journey. You might be able to obtain the results more precisely in this manner. This is because various types of body composition test machines may use varied measurement techniques.
Set your goal using InBody now！
It’s important to know how long it will take your body to make the desired changes after beginning a new fitness and nutrition plan. The InBody test could be an effective way to keep track of changes in your body composition. With the right information, you can set realistic goals for your muscle gain and fat loss that can be accomplished in a reasonable amount of time.
When most people think of nutritionists, they think of “healthy eating” and weight loss. However, the importance of sports nutritionist to maximise the athlete performance is fundamentally linked to diet and body composition too.
See Min, a professional sports nutritionist who works at the National Sports Institute Malaysia, recently joined the Malaysian contingent to the Southeast Asian Games in Hanoi to support the national team, shared her experience with how she accurately tracks athletes’ body composition using Bbioelectrical Impedance Analysis (BIA).
How does the BIA application provide a better strategy to maximise athletes’ performance?
Bioelectrical impedance analysis, as See Min mentioned, is one of the convenient methods for monitoring body composition in the sports nutrition field. It is utilised to monitor segmental lean mass for sports in a mass group, such as team sports, especially when regular assessment is required at different training phases. This is highly useful when sports nutritionists want to monitor changes in athletes’ body composition as the sports seasons change and adjust the dietary plan to assist athletes in achieving body composition goals that allow for maximum performance during competition.
By referring to the result sheet printed out from the BIA devices, sports nutritionists are able to explain body composition changes to athletes and coaches with ease. This allows the athletes to understand how their dietary practice and training programme could affect their body composition and performance in competition.
Watch the video to learn more about how BIA can assist sports nutritionists in helping athletes to achieve optimum body compositions for optimum performance in each phase of their training.
“Sarcopenia” is the gradual loss of muscle mass that begins for most people after age 35. Contrary to popular belief, this decline in muscle mass and strength is not only due to aging process; rather, it’s due to inactivity.
However, current dogma around resistance training among elderly women has been a barrier. Sarcopenia is the loss of muscle mass and strength that occurs as a result of “normal ageing.” It is not entirely due to sickness but is also a normal aspect of the ageing process. This is not to be confused with cachexia, which is the uncontrollable loss of muscle and/or body fat mass. While cachexia is most commonly associated with malnutrition caused by illnesses such as cancer, sarcopenia is defined as a progressive loss of muscle mass caused by changes in nutrition and physical activity. This is significant because sarcopenic people can keep their fat mass, resulting in a “thin fat” body composition. Sarcopenic obesity has more serious health effects, as we will discuss in another chapter.
“Few would argue that some form of resistance training should not be part of a complete exercise program; however, the bulk of literature on the cardio-protective effects of aerobic exercise has continued to make this form of exercise preeminent and the central focus of many physical activity guidelines in Canada, the United States, and many other countries.”
Studies show that resistance training is the best way to prevent and reverse the loss of muscle for older adults. For women, in particular, resistance training is an effective long-term strategy to preserve muscle and positive changes in body composition.
The science is clear: improving your muscle mass is something anyone can (and should) do.
Cardiovascular diseases (CVDs) are the leading causes of death in Malaysia. Heart disease is responsible for nearly 1 out of every 4 deaths in Malaysia. Malaysians in their 20’s and 30’s are currently suffering from heart attacks. Ischaemic heart disease, which can lead to a heart attack, was the leading cause of death among males in Malaysia in 2018, accounting for 17.8% of all deaths.
It is important for men to understand what heart disease is, the risk factors and symptoms, and how to prevent heart disease.
What is heart disease?
Cardiac disease encompasses a wide range of heart disorders, including coronary heart disease (CHD) or coronary artery disease (CAD), arrhythmia, heart failure, and heart attacks. Coronary heart disease develops when the arteries that deliver blood to the heart and body harden and narrow due to plaque buildup.
This plaque is composed of components found in the body such as cholesterol and other fatty lipids. Atherosclerosis is the term used to describe the hardness and constriction of the arteries. When this plaque accumulates, blood flow is constricted, resulting in a reduction in the amount of oxygen delivered to the heart. This can eventually lead to a heart attack.
Why men are more prone to heart disease?
Men have an elevated risk of heart disease. According to National Health & Morbidity Survey (NHMS) 2019, hypertension affects men 3 times more than women under the age of 30.
Other risk factors for heart disease include being overweight or obese, having a poor diet, high cholesterol, physical inactivity, and having diabetes.
Symptoms of heart disease
The symptoms of heart disease can often be “silent,” and go undiagnosed until someone experiences the signs of a heart attack or arrhythmia. Symptoms of these events may include:
- Chest pain or discomfort
- Pain in the upper back or neck
- Heartburn or indigestion
- Nausea or vomiting
- Shortness of breath
- Extreme fatigue
- Palpitations or feelings of fluttering in the chest
- Swelling in the feet, ankles, legs, neck, or abdomen
It’s important to note that not all people who have heart disease experience signs or symptoms. Half of the men who died suddenly of coronary heart disease had no previous symptoms or warnings.
High blood pressure and heart disease
Having high and uncontrolled blood pressure can lead to heart disease. Over time, high blood pressure taxes the blood vessels and heart by making them do more work less efficiently. The friction and force that come from high blood pressure will do damage to the delicate tissues lining the arteries. Plaque forms along with these tiny tears and lesions. As more plaque builds up, the narrower the arteries become, raising blood pressure even more. It becomes a vicious cycle.
Many people have no symptoms of high blood pressure until it is too late. It is important to regularly check your blood pressure to make sure it is within the healthy range.
How can you lower your risk for heart disease?
- Check your BP: regular monitoring of your blood pressure will help you stay informed and in control of your blood pressure. If you suffer from high blood pressure, it may be helpful for you to keep a log of your blood pressure readings and take them to review with your doctor.
- Quit smoking: Smoking is known to increase blood pressure and can greatly increase your risk of heart disease.
- Check cholesterol and triglyceride levels: Work with your doctor to regularly check your cholesterol and triglyceride labs to make sure you stay within a healthy range.
- Eat healthy food: Eating a diet rich in fruits, vegetables, and whole grains has been tied to a lower risk of heart disease. Limit red meat, fried foods, high sodium foods, and sugary drinks and desserts.
- Stay active: Regular physical activity can help keep your blood pressure in check and keep your arteries relaxed and pliable. Find an exercise that you enjoy doing and aim to get about 30 minutes of exercise per day.
- Limit alcohol: Excess alcohol intake is tied to an increased risk of heart disease. Drink in moderation which means 1-2 drinks per day.
- Lower stress: Too much stress can tax the heart and blood pressure even more. Find healthy ways of relaxing like taking a walk, reading a book, listening to calming music, or spending a few moments in quiet meditation or prayer each day.
Men need to bear in mind their risk for heart disease and the associated risk factors. It’s advisable for men to keep their regular check-ups with their doctors, and complete the recommended labs. Checking your blood pressure regularly may also be beneficial, and those who struggle with high blood pressure or have a family history of hypertension may want to consider an at-home blood pressure monitor. Let’s have a look at our clinically validated kiosk type blood pressure monitor, BPBIO 750 Blood Pressure Monitor.