The 5 Most Effective Ways To Handle A Panic Attack
Panic attacks can occur quickly and without any warning. Oftentimes, it is an incredibly overwhelming experience that can severely impact a person in myriad ways. Fortunately, being aware of them and creating a plan to combat these symptoms can go a long way in minimising adverse effects and preventing them altogether.
Panic attacks are not as rare as you would think. In fact, research shows that over 10% of the population will have one at least once in their lives. While it’s very difficult to predict when the next one might occur, you can reclaim some power by strategizing ways to manage your panic attacks better.
In this article, you’ll learn methods to slow down and stop a panic attack – and even ways to minimise anxiety. These tips are also helpful if you’re around someone who is currently having one.
1. Remember that it’s temporary
While it may seem frightening at the time, it’s helpful to remember that these sensations will pass and will not harm you. Try recognising that this concentrated moment of anxiousness is only temporary and will pass shortly.
Within ten minutes of starting, panic attacks usually reach their peak intensity, after which the symptoms start to lessen.
2. Breathe deeply
Managing a panic attack can often be accomplished through the act of taking deep breaths. Hyperventilating and chest tightness are two symptoms of panic attacks that can cause shallow breathing. Anxiety and stress symptoms can get worse with this breathing pattern.
Instead, make an effort to breathe deeply and slowly. Breathe in deep from your abdomen, filling your lungs gradually and steadily, and count to four on each inhale and exhale.
The “relaxing breath” or 4-7-8 breathing technique can also be used. With this method, the user inhales for four seconds, holds their breath for seven seconds, and then gently exhales for eight seconds.
Note that for certain individuals, deep breathing can exacerbate panic attacks. In these situations, the individual may attempt to concentrate their attention on an enjoyable activity instead.
3. Locate a focus object
Finding something to give their undivided attention to while having a panic attack can be helpful for some people. To do this, select one thing you can see clearly and carefully note as much about it as possible. For instance, you might observe that the hand of a clock is a little crooked and that it jerks when it ticks, or you may notice the exact texture of the bench you’re sitting on.
Identify the object’s patterns, colours, shapes, and dimensions to yourself. Your panic attack symptoms will lessen if you concentrate all your attention on this thing.
4. Take prescribed medication
A doctor can suggest a take-as-needed drug depending on how severe the panic episodes are. Usually, these drugs start working right away. Some have benzodiazepines or beta-blockers in them. A beta-blocker like propranolol lowers blood pressure and calms an erratic heartbeat.
Doctors frequently prescribe benzodiazepines like Valium and Xanax for panic attacks. However, these medications have considerable potential for addiction, so patients must take them exactly as directed. They can also have potentially fatal side effects when combined with narcotics or alcohol.
Additionally, a doctor may discuss selective serotonin re-uptake inhibitors, known for aiding in preventing panic episodes in the first place.
5. Be mindful of your triggers
A person’s panic attacks may frequently be brought on by the same triggers, such as cramped areas, crowds of people, or financial difficulties. When you learn how to avoid these triggers and to manage your life around them, you’re less likely to experience panic attacks, and with reduced intensity as well.
Conclusion
Panic attacks can be a very frightening experience, especially if it’s your first time. They can cause significant mental turmoil and physical symptoms mirroring a heart attack like difficulty breathing and chest pain. Fortunately, panic attacks can be managed with mindfulness and medication when necessary.
Consider consulting a healthcare professional if your panic attacks are recurrent and intense. The MYCLNQ app allows you to have online medical consultations with a wide range of specialists to ensure that you will always be able to get the help you need, whenever you need it. Contact us today to learn more!
4 Major Signs You Might Have Iron Deficiency Anaemia
Iron deficiency anaemia is incredibly prevalent and usually the least harmful form of anaemia. People with this condition find themselves lacking enough red blood cells, which transport oxygen throughout the body.
This usually occurs because – as the name suggests – there’s insufficient iron in the body. Iron is vital for the production of haemoglobin, which is what allows oxygen to be carried in the red blood cells. Consequently, anaemic individuals tend to get tired easily and often have difficulty breathing.
Fortunately, iron deficiency is very treatable. One only needs to consume iron supplements regularly or correct their diet to fix this issue. Sometimes, you may be required to get additional treatments or tests, mostly in cases where doctors detect internal bleeding.
Often, people go their whole lives without realising they have a problem. But, with early intervention, you can get the help you need and prevent any serious complications from arising. Read on to learn how to spot the signs early on.
1. Feeling fatigued
Chronic fatigue and a sudden drop in energy are some solid signs that you may not get enough iron. Oxygen must be allowed to move freely throughout the body so that all cells can operate at their peak levels.
Haemoglobin binds to oxygen, but an anaemic person’s red blood cells won’t contain enough haemoglobin to enable this. For these individuals, there will be issues when red blood cells attempt to transport oxygen throughout the body. In these cases, they may feel lethargic when the muscles and essential organs receive less oxygen.
Typically, this just causes mild fatigue. Extreme fatigue, however, is a sign of a potential underlying cause for deep exhaustion, so you should get medical help immediately if this persists.
2. Having palpitations
Palpitations occur when your heart beats irregularly. This is because it will have to exert twice as much effort to compensate for the deficiency of oxygen present in your blood and move it throughout the body.
Breathing becomes more challenging when there aren’t enough red blood cells. Hence, palpitations are frequently accompanied by a feeling of being out of breath. There simply aren’t enough red blood cells to transfer sufficient oxygen from the lungs to your heart.
3. Having heavier periods
People who frequently have heavy periods are more likely to develop anaemia due to the blood loss each month during menstruation. This will be especially occurrent if the lost iron is not restored (either by consuming foods high in iron or by consuming iron supplements).
4. Experiencing frequent headaches
Another indication that you may be anaemic is if you are experiencing frequent headaches. When it comes to a blood condition, headaches typically signify that the brain isn’t getting enough oxygen. The result is discomfort when the arteries located in the brain begin to swell. You can get more headaches if there isn’t enough blood flowing through your arteries.
Headaches by themselves may not necessarily mean that you are anaemic. The only way to be certain that you don’t have another ailment or illness that also causes headaches is by having your doctor perform the relevant tests.
Conclusion
Although iron deficiency anaemia is typically a minor health issue, if left unaddressed for a prolonged period, it can develop into a very significant problem. Around the world, many individuals are impacted by this blood condition. That’s why it’s essential to be mindful and take charge of your own health.
If you’ve noticed any or all of these symptoms and are looking to have an online medical consultationregarding the situation, the MYCLNQ app facilitates these interactions and more. Contact us today to learn more.
Heart Palpitations: Signs You Should Be More Concerned?
That feeling of one’s heart fluttering, skipping a beat, or beating too fast or hard can be unsettling and frightening when it comes out of the blue. However, these unusual heartbeats typically go away as soon as they come and do not always imply a more harmful or severe issue. In most cases, randomly skipped heartbeats that occur from time to time are due to excessive stimulants from nicotine or coffee and stress, which are nothing to be anxious about. But if other symptoms accompany these palpitations, a doctor’s visit is in order.
An Overview of Heart Palpitations
Heart palpitations refer to when you feel your heartbeat go off-beat or the sensation of it beating harder or faster than you are used to. Many people describe palpitations as a pounding or fluttering sensation, while others claim it is as if their hearts skipped or took an additional beat. Heart palpitations can sometimes indicate arrhythmia, a condition wherein the heart rate is slower or quicker than usual, caused by the heart’s electrical system.
Similar to how an orchestra maestro directs many complex sounds into a harmonious symphony, these electrical signals synchronise the heart muscles’ contractions, resulting in the rhythmic beating of our heartbeat. This electrical system is tasked with hitting each note consistently for the heart to function efficiently and effectively. Moreover, it runs on the equivalent of train tracks. People with arrhythmia typically have additional electrical connections, which their electrical system uses and leads to the condition.
Signs to Keep a Lookout For
Short-lived heart palpitations without a raised heart rate or accompanying symptoms are a common occurrence that is not much of a concern. However, there are rare exceptions when heart palpitations warrant a visit to the doctor’s office, which include:
- Long-lasting palpitations
Regular heart palpitations should last for no longer than a few minutes. Therefore, cases wherein the feeling continues for an hour or longer, despite the lack of any other symptoms, should be checked out by a healthcare provider.
- High heart rate
When feeling palpitations, it is recommended to check your heart rate by using a heart monitoring device like those now commonly available in smartwatches or feeling your pulse manually. If it exceeds 110 BPM, it is best to consult a doctor.
- Age factors
Heart palpitations that suddenly appear in seniors must be examined by a medical professional. For people that have rarely experienced heart palpitations in their adult life but now frequently do in their late 60s and 70s, there is a chance that they have atrial fibrillation or an irregular heart rhythm in the chambers of the upper heart. Atrial fibrillation is among the common types of arrhythmia and can lead to health complications such as a stroke if left untreated.
- Other symptoms
Heart palpitations that come with other symptoms can indicate the presence of an arrhythmia. If these symptoms are severe, it is a sign of instability and should be tested immediately. It is advised not to ignore palpitations that are accompanied by:
- Lightheadedness
- Dizziness
- Discomfort or pain in the chest
- Fainting
When To Seek A Doctor
If preventative measures such as managing your stress and cutting back on caffeine are effective at managing short-lived palpitations, there is nothing to worry about. Mentioning the matter to your doctor during your next checkup will suffice. However, if the palpitations take too long to go away, do not stop on their own, or you are experiencing them at an elderly age, a visit to the hospital should be in order.
Painful heart palpitations or those that make you feel off count as an emergency that requires immediate medical attention. To determine the root cause of heart palpitations, healthcare providers will first review your medical history and most likely have you undergo an electrocardiogram or EKG. This non-invasive study observes the electrical conduction of your heart while it is at rest.
Conclusion
It is always a good idea to share your concerns or ask questions from your doctor whenever you are in doubt about your heart palpitations. While they are nothing to worry about in most cases, a medical professional can help identify the potential causes of these feelings and offer solutions to manage them.
Should you need the expertise of a qualified medical professional regarding your heart palpitations, the MyCLNQ app is here to help. As an app for telemedicine in Singapore, the MyCLNQ app provides many key healthcare services you can access with just a press of a button, including online medical consultation, private ambulance services, supervised ART test booking, and more. Contact us today to learn more!
Flu Season in Singapore: A Guide On How To Prepare Yourself
Singapore generally experiences the flu season between May to July and November to February. The country sees around 800,000 attendances in polyclinics suffering flu-like symptoms annually, with the spikes generally observed during flu seasons.
COVID-19 and the flu are serious illnesses that share many similarities, from how they spread from person to person and their often overlapping symptoms. Fever, body aches, chills, cough, and difficulty breathing are among the core symptoms of COVID, which are nearly identical to that of the flu. Thankfully, protecting yourself and your loved ones from the flu only requires a few preparatory steps, as outlined below.
1. Get the flu shot
The flu vaccine is a proven way of reducing the overall risk of catching the flu and reduces the chances of getting severely sick should a person get infected. In addition, it protects not only you but also those around you. If you already had the flu shot last year, you may wonder if getting another one is even necessary.
The reason to get yearly flu shots is that “the flu” is not a static entity that stays the same; it continuously evolves and circulates with various strains. Therefore, annual vaccines are specifically designed to combat the expected flu strain of the upcoming flu – which is why the vaccine’s effectiveness does not carry over year after year.
2. Wear a mask
Despite getting the vaccine for both COVID-19 and the flu, it is still recommended to wear a mask whenever you go out in public, especially indoors and in crowded areas with no constant fresh air circulation. As restrictions ease over time, more and more people may opt to drop masking and catch a disease despite being vaccinated. For a refresher on vaccines, they provide increased protection against the illnesses they are designed for, but they do not grant 100% immunity against them. Therefore, it is best to wear a mask to stay safe from COVID and the flu, as well as other viruses that can cause respiratory illnesses.
3. Know what to do if you get sick
As mentioned, the flu and COVID-19 share overlapping systems, which include shortness of breath, fever, muscle aches, and coughs. If you develop these symptoms, consult a virtual doctor in Singapore as soon as possible. They can inform you of the subsequent best steps, which may include getting tested for the flu or COVID-19 and getting a prescription for antiviral treatment for either of the two diseases.
4. Stock up on medicine and stay home if you get sick
There are plenty of medications for symptomatic relief you can stock up on in case you or any of your family members catch the flu, such as cough syrup, ibuprofen for muscle aches, Tylenol (acetaminophen), and flu and cold medication for nasal stuffiness, to name a few.
If you get sick, be it from the flu or another respiratory illness, it is recommended to stay home to avoid infecting others. To ensure the cause of your symptoms, consider getting a virtual ART test in Singapore for COVID-19 and an influenza test so you know what you are dealing with.
Conclusion
Flu season has come around again, and it is more important than ever to be prepared and stay safe, given that COVID-19 persists with variant strains continuing to spread. Hopefully, the contents listed in this article prove useful in keeping you and your loved ones free from the flu and other respiratory illnesses.
If you need to consult a doctor about any of the symptoms mentioned, the MyCLNQ app can connect you to a certified health professional online in no time. The app lets you access online medical consultation in just a few clicks, as well as many other healthcare services in the comforts of your home. Contact us today to learn more!
Long COVID: What Is It And How Common Is This Condition?
With the distribution of vaccines and the lifting of restrictions, the number of COVID-19 cases worldwide is slowly decreasing. However, for some people, the symptoms of the condition seem to persist and remain for a long time. Experts call this “long COVID”, which refers to when people experience the symptoms of COVID-19 for longer than normal after first getting the coronavirus.
According to the World Health Organization (WHO), some people can experience the long-term effects of COVID-19, regardless of whether or not they were hospitalised upon their initial infection. Other terms for long COVID include long-tail COVID, long-haul COVID, post-acute COVID, and post-COVID. To learn more about this post-COVID condition, here are the most important things you should know about long COVID:
Symptoms of Long COVID
According to the Centers for Disease Control and Prevention (CDC), the most commonly reported symptoms in people with long COVID are cough, chest pain, joint pain, shortness of breath, and fatigue. Some people may experience severe symptoms after being initially cleared of the virus, such as headache, muscle pain, recurring fever, heart palpitations, brain fog, and depression.
In some cases, it is also possible for people to develop long-term complications that impact their organs. Nonetheless, these complications are less common, and include the following:
- Serious kidney injury
- Heart muscle inflammation
- Abnormal lung function
- Difficulty with taste and smell
- Rashes
- Hair Loss
- Sleep problems
- Memory and concentration issues
- Mood changes
- Anxiety
Possible Causes
Researchers are not quite sure what causes the long-term effects of COVID-19. However, some of the possible causes of the condition consist of:
- A lack of or decrease in response from the immune system
- A reaction from the immune system or inflammation
- Reinfection of the virus or relapse
- A change in physical function because of inactivity or bed rest (also called deconditioning)
- Post-traumatic stress
For some researchers, the lingering issues associated with long COVID may be caused by an injury to several organs, such as the heart, lungs, and brain. COVID-19 may also lead to long-lasting changes to one’s immune system, which can impact these organs. These changes may last longer than the time it takes to eliminate the virus from the body.
People Likely Affected
At present, researchers are still working to understand which individuals or groups of individuals are more likely to experience post-COVID symptoms, and why. According to the studies conducted so far, some demographics may be more affected by long-COVID than the others. While not a comprehensive list, the following are examples of individuals or groups who might be more at risk than the others of the experiencing long-COVID:
- Those who have experience more severe symptoms of COVID-19, particularly those who were hospitalised or required intensive care
- Those with underlying health conditions before contracting COVID-19
- Those who experience multisystem inflammatory syndrome (MIS) prior to or after contracting COVID-19
- Those who did not get a COVID-19 vaccine
Conclusion
As of now, more research is still needed to determine exactly why long-COVID symptoms develop and who are likely to be affected by the condition. With that said, what we can be sure of is that persistent post-COVID symptoms exist, and they affect a significant number of people around the world.
When left neglected, these symptoms may worsen overtime and lead to serious complications. Therefore, if you suspect that you have COVID-19, whether for the first time or recurrent, you should immediately undergo a virtual ART test in Singapore and seek medical attention. Getting a vaccine is also highly advised, as it can lower your risk of experiencing the more severe symptoms of the disease.
For a reliable supervised ART test booking, the MyCLNQ app is here to assist you! As an app for telemedicine in Singapore, MyCLNQ will help address your medical needs in just a few clicks. From setting a medical appointment to booking a virtual ART test, MyCLNQ will make sure that you get everything you need without much hassle.
4 Important Steps To Take When Someone Suddenly Passes Out
Passing out or fainting is a brief and sudden loss of consciousness resulting from decreased blood flow to the brain. Numerous conditions can cause fainting, including heart problems like irregular heartbeats, anemia, low blood sugar, seizures, and issues with how the nervous system regulates blood pressure. Some people may also pass out due to intense heat and asphyxiation.
Although fainting usually indicates a specific medical condition, it may sometimes occur in an otherwise healthy person. It is a particular concern for the elderly, who may suffer broken bones or other severe injuries from falls when they pass out. In most cases, the first aid that must be given to someone who has passed out is the same regardless of the cause of their fainting. If you ever see someone faint, here are the necessary steps you should take:
1. React and call an ambulance
If someone was standing when they fainted, try to catch them and slowly lower them to the floor. Call your local emergency hotline or ask for a private ambulance service in Singapore as soon as possible. If the person has tight-fitting clothes, loosen them to the best of your ability. Any person who loses consciousness, even for a brief moment, must be evaluated by a medical professional immediately.
2. Check their vitals
Analyse the person and check for their pulse, breathing, and anything that might be lodged in their throat. If you notice something loose in the throat, try to reach into their mouth and remove the object yourself. If it is firmly anchored or tight, do not attempt to grip it but begin performing CPR if you are licensed to do so.
In any case, when a person does not have a pulse or stops breathing, you should carry out an appropriate version of CPR based on the victim’s age, the cause of unconsciousness, and your training. If you have no knowledge or training in performing CPR, do not try to conduct it yourself but ask someone who knows instead.
3. Reposition them
If the person is breathing, you can slowly roll them onto their side. After doing so, position their head so that it is not tilted too far up or down, and ensure that their airway is open.
If you suspect their unconsciousness is a result of a spinal injury, do not attempt to readjust the victim unless they begin to vomit. In this case, you should run the person onto their side in a single swift motion and try your best not to bump their head and back. Ultimately, it would be best if you did not move someone who might have a spinal injury unless absolutely necessary.
4. Monitor their breathing
Until the ambulance or medical personnel arrives, stay with the victim and constantly monitor their breathing. Try to keep them as warm as possible. If they suddenly stop breathing while waiting for the ambulance, begin CPR. CPR usually consists of pushing hard and quickly onto the center of the victim’s chest about twice per second. If you have had training, repeat cycles of 30 chest compressions and two rescue breaths.
Conclusion
Passing out can happen to any person, anytime. As such, it is vital to know the appropriate steps to take whenever someone faints around you. Knowing what to do in times of emergency is a great help in ensuring that the victim survives and remains in good health. Furthermore, it would help if you always had a general idea about the nearest hospitals, so you would know where to go when minutes matter.
If you feel unwell and think that you are about to pass out soon, you should seek immediate professional help. Fortunately, consulting with a doctor is now made easier with the help of the MyCLNQ app. MyCLNQ is a telemedicine app in Singapore that allows you to communicate with a doctor quickly and gain access to various medical services, such as private ambulance booking and a supervised ART test. Contact us to learn more.
Broken Bones And Fractures: What To Do When Faced With Them
Anyone, no matter their age or activity level, can sustain a broken bone. It is a common injury that can be usually attributed to blunt force trauma like car accidents, athletic injuries, or falls. You may be more susceptible to fractures if you have certain medical conditions like arthritis, osteoporosis, or repetitive forces like running.
Anyone who’s had a broken bone may need surgery to fix it. Sometimes, you will merely require a cast, brace, slight, or splint for it to heal. The recovery periods vary according to what bone was fractured, where the fracture was sustained, and how it was sustained.
How do you know when you have a fracture?
If you’ve been experiencing any of the following symptoms, you are likely to have a broken bone or multiple broken bones:
- Severe pain around the injured area, which worsens when touched or moved
- Numbness around the injured area
- Some bruising or swelling around the injured area
- Bone protruding from your skin
- Some heavy bleeding around the injured area
How should you go about administering first-aid to someone with a broken bone?
If you’ve witnessed an injury or are faced with someone who could potentially have sustained broken bones, here is how you can help them before they get medical attention:
- Staunch the bleeding: if the person is bleeding excessively, you need to elevate the wound and apply pressure to it with a sterilised bandage or clean cloth.
- Have them stay still: It is of the utmost importance that you ensure the injured person is immobilised, especially if the broken bone is on their back or neck. If one of their limbs has the offending bone, use a sling, or split to immobile the area of injury.
- Ice the injury: Grab an ice pack or find a bag of ice cubes and gently place it on the injured area for about 10 minutes at a time.
- Help them through their shock: Those who have been injured severely will be more prone to shock. Help the injured party into a comfortable position and aid them in resting. You can even reassure them by wrapping them in a blanket for added warmth.
- Elicit medical attention: With basic first aid done, call for an ambulance or carefully take them to a hospital yourself.
When should you call for emergency help?
Sometimes, a layperson would not be able to do much to help someone with a fractured injury. In these instances. It’s best to call for emergency aid:
- If the person is unable to respond, breathe, or move.
- If the bleeding is excessively heavy
- If even the slightest touch causes immense pain
- If the site of injury looks deformed
- If the person in question seems to have broken bones in their back, head, or neck
Conclusion
Sustaining an injury can be terrifying at most times. The word “fracture” itself can induce panic in most people. But despite the severity of the situation, there are steps you can take to stave off life-threatening or irreversible injuries and speed up the healing process.
If you are looking for medical aid or for a private ambulance service in Singapore to take patients where they need to go, download the MYCLNQ app today. Or you can get in touch with us and we’ll answer any queries you may have.
A Comprehensive Guide On How To Reverse Pre-diabetes
Studies have shown that over 11% of adults in Singapore have diabetes. While type 1 diabetes is largely unpreventable, type 2 diabetes can be thwarted by early intervention.
You could be diagnosed with pre-diabetes if the sugar level in your blood is higher than it should be. A pre-diabetic may experience many of the same risk factors as someone with type 2 diabetes. Fortunately, having pre-diabetes doesn’t mean you’ll necessarily develop diabetes.
With a proper treatment plan and some firm changes made in your lifestyle, your blood sugar levels can be reduced. Here are some tips you can use to reverse pre-diabetes and prevent or impede type 2 diabetes:
- Eat healthy foods
According to Singapore’s “My Healthy Plate” guidelines, we should consume at least half a plate of fruits and vegetables – 5 to 9 servings a day. Certain fruits and vegetables can aid in resisting insulin, which is helpful for blood sugar regulation. You’re also advised to include foods in your diet that are nutritious and low in calories, like nuts, whole grains, and olive oil. You can even experiment with a plant-based diet to lower your cholesterol and improve insulin sensitivity.
- Exercise more
The recommended amount of exercise a Singaporean adult should partake in is 150 minutes a week. Moderately vigorous aerobic activities like cycling or brisk walking should suffice for at least 10 minutes at a time. Alternatively, you could even do half an hour of increasingly brisk exercises like running, swimming, or jogging thrice a week. The best part is that you’ll be able to tailor your exercise regime to a pace that best suits you. The important part is doing it.
However, if you have a medical condition and are planning to start a regular exercise routine after a long period of inactivity, it is recommended to consult a doctor first.
- Manage your stress
Severe levels of stress can affect your physical well-being alongside with your mental health. It can slow down your immunity and make you vulnerable to many conditions. Additionally, hormones, like cortisol, released when stressed, can lead to weight gain and increased blood sugar levels.
Managing your stress can be a long process, but with practice and commitment, it is more than possible. You can try meditation, breathing exercises, or any relaxing activity that makes you happy to keep your anxiety in check.
- Avoid unhealthy habits
Having unhealthy habits can affect your health and increase the chances of contracting type 2 diabetes. For instance, smoking can disrupt the insulin in your body from working normally, raising your blood sugar levels. Quitting can be highly beneficial in this case.
Binge drinking can also be very harmful to those who are pre-diabetic. It leads to an inflamed pancreas that will no longer be able to secrete insulin, which means difficulty regulating the sugar levels in your blood. Those hoping to reverse their pre-diabetic condition should limit alcohol consumption to one drink a day for women, and two for men.
Conclusion
A pre-diabetes diagnosis may seem harrowing and life-threatening, but it is entirely revocable, especially if you are dedicated to pursuing a healthier lifestyle. Many who frame this condition as a wake-up call find their well-being and quality of life greatly improved. And by following these tips, so can you.
If you’re looking to get serious about your health and wish to consult a professional about it, myCLNQ offers you a way to do this digitally. Our app facilitates online medical consultations with qualified doctors, all at the press of a button. Contact us today to learn more!
Sleep Deprivation And The Adverse Effect It Can Have On You
If you’re someone who finds yourself often lethargic and fatigued, you might just be sleep deprived. Not getting enough rest can lead you to become physically weakened and mentally unprepared to take on the day. Unfortunately, there are long-term effects of insomnia that often go unaddressed.
An average adult should be sleeping seven to nine hours per day. However, a recent study has shown that Singaporeans are among the most sleep-deprived populations in the world, averaging at only slightly more than six hours a night. This is a piece of worrying information since a lack of sleep can be attributed to conditions like type 2 diabetes, obesity, depression, and heart disease.
But are there any other implications of not sleeping well?
1. Memory loss
As you sleep, your brain is constantly forming connections. These connections are created to help you understand and recall information you’ve gleaned recently. If you cannot get your daily required amount of sleep, you will be unable to make many of these connections. As a result, both your long and short-term memory can be severely impeded.
2. Lowered immunity
Your immune system begins to shut down when you consistently go without a good amount of sleep. People who are sleep deprived have been known to have a lower white blood cell count. This means you’re more vulnerable to infections since there’s limited antibody response.
Additionally, the protein responsible for helping with inflammation, stress, and infections called cytokines is released at lower rates when you don’t sleep. Your body’s defences struggle to fight off colds and even cases of the flu because of the weakened immune response.
3. Fluctuating moods
Being cranky after a poor night’s sleep is inevitable. However, a sustained lack of sleep can lead to emotional outbursts and a shorter temper. You may even feel yourself spiralling into bouts of anxiety or depression. These feelings can be incredibly hard to live with and may damage social and interpersonal relationships if left untreated.
4. Weight gain
When you cannot sleep, the chemicals in your brain that tell you that you’re no longer hungry no longer function as they should. Consequently, you will continue to eat despite being full. With the sluggishness you feel and the lack of movement that results from that, you start to eat more calories than you should and begin to gain weight.
5. Risk of diabetes and heart disease
Insulin can only be released into a well-rested body. This can be problematic since insulin is the hormone responsible for lowering your blood sugar levels. If blood sugar levels increase higher than expected, you will be at risk of contracting type 2 diabetes.
Sleep deprivation can also lead to heightened blood pressure and the release of chemicals that cause inflammation. Both of these factors can go on to trigger heart disease.
Conclusion
As you can see, the importance of sleep cannot be emphasised enough. Despite how commonplace it is, sleep deprivation can be a severe issue. If you have been unable to fall and stay asleep regularly, do not hesitate to reach out to a doctor today.
When you use the MYCLNQ app, a professional is just a few clicks away. For online medical consultation, just download our app, speak to a qualified doctor about your problems, and receive the help you need. Contact us today for more information.
Restrictions Lifted: When Should You Still Wear A Mask?
It’s been a few months since Safe Management Measures (SMM) in Singapore were officially revised. In that time, we successfully survived an omicron variant wave without having to impose any additional local or travel restrictions. We’ve also seen a marked overall improvement in the number of people infected across different age groups.
The number of daily infections over a week used to be well above ten thousand before the restrictions were lifted, today, they’ve dropped to less than 3000 a day. Vitally, the cases of those infected being hospitalised for Covid-19 have been halved to a surprising 400 daily.
It’s safe to say that due to high vaccination rates, the country’s ability to resist Covid-19 and all its variants has grown incredibly robust since the beginning of the pandemic. As a result, the measures put in place to ensure safety have been reviewed and altered.
Revised safety measures
Wearing a mask indoors is no longer legally required – with a few caveats.
You will have to wear a mask when essential services are being performed in closed or crowded spaces, especially if more vulnerable people frequent them. As such, masks will be a requirement in healthcare facilities like clinics and hospitals, ambulances, and residential care homes. This includes places inside these facilities like food outlets and retailers. Specialist clinics and Covid-19 care, testing, and vaccinations centres will also have you put your mask on before entering.
If you are taking public transport, you have to come equipped with a mask. In this case, public transportation includes:
- MRT and LRT trains.
- Public buses.
- Indoor transport facilities like MRT platforms and indoor bus interchanges.
If the transport is privately enlisted, you are allowed to forego them.
Those working in certain sectors have to wear a mask on the job. For instance, if you’re handling food, the servers or cooks must wear one to comply with cleanliness regulations and to maintain hygiene standards.
Why are masks conditionally mandatory?
A pandemic comes in waves for a reason. While the conditions in Singapore have improved since the virus struck, the government warns that we shouldn’t be getting too complacent. We must remain vigilant, especially around those who are more vulnerable than us.
Wearing a mask is still incredibly efficient at minimising risks of transmitting disease – especially one airborne. Citizens have been asked to use their own discernment to know when they might want to wear a mask outside the prescribed regulations.
If you are in a highly congested and enclosed area or around vulnerable people, a mask can protect you and those surrounding you. Elderly and immunocompromised persons are advised to continue to wear masks indoors as the effects of contracting the virus can be far more severe for them.
Conclusion
With the restrictions being lifted, people all over the nation have been celebrating their newfound freedoms. And while we have plenty of reason to rejoice, it’s still crucial that we exercise civic responsibility and abide by the restrictions left.
If you feel unwell, protect yourself and those around you by staying home and seeing a doctor. Fortunately, MYCLNQ offers you an app where you can communicate with a doctor or get tested virtually. As the a provider of telemedicine in Singapore, you can be assured that your health will be in capable hands with our certified doctors. Contact us to learn more today!
