THE WAYFINDERMAKATI CITYNOVEMBER 2019

YEAR MMXIXVOL. 6 THE OFFICIAL NEWSLETTER OF HALCYON MARINE HEALTHCARE SYSTEMS INC.

20-MINUTE WORKOUT GUIDE FOR A STRONGER BACKGOUT LINKED TO HIGHER CHRONIC

KIDNEY DISEASE RISK

HEALTH NEWS MOVEMENT WELLNESS

Halcyon strongly recommends that you consult with your physician before beginning any fitness and diet program.

The newest and largest study on gout showed that patients with gout are more than twice as likely to develop advanced chronic kidney disease (CKD) and kidney failure than those patients without gout.

Analyzing data from 620,000 patientsin the United Kingdom, the Ireland-based University of Limerick’s (UL) Graduate Entry Medical School (GEMS) found that gout patients have a significant 29% increased risk for developing advanced chronic kidney disease and a 210% increased risk for end-stage renal disease.

In addition to that, the study highlighted the higher risk of gout patients to have a short-term deterioration in kidney function as well as a sustained deterioration of function to less than 10% of normal.

“This new research suggests that gout may also play an important role in the progression of kidney disease,” ULGEMS Foundation Chair of Medicine and lead study author professor Austin Stack said.

The same study also noted the 13% increased risk of a doubling of serum creatinine for gout patients.

“The overall findings add to the accumulating body of evidence that gout is an independent risk factor for kidney disease progression, although further work is needed to establish whether adequate control of gout can reduce the risk of CKD progression,” Stack concluded.

Visit www.halcyonmarine.com.ph and download The Wayfinder Volume 6 for more information on gout.

Back pain is one of the leading causes of disability worldwide and is a common health problem in the workplace. Prolonged sitting, lifting a heavy load, incorrect posture, and muscle imbalance are just some of the causes.

Back care includes good posture and simple exercises to help strengthen the core and other muscles that support the back.

2 MINUTES OF WARM-UP:Breathing Forward Position: Sit up tall with your knees slightly bent and hands on the side of your thighs.

Inhale and hold for 5 seconds. Exhale as you lower your chin to your chest then slowly roll forward with your arms reaching towards your feet. Inhale and hold for 5 seconds. Exhale as you roll up to starting position.

Repeat 10 times.

16 MINUTES OF EXERCISES: Do each move as per the recommended repetitions. Slowly transition to the next exercises.

Ab PrepPosition: Lie on your back with arms by your side, palms down and knees bent.

Inhale while gently bending your neck slightly forward. Exhale as you curl your upper body up, lifting the upper back and arms a few inches above the floor while your hands reach towards your feet. Inhale and hold for 3-5 seconds. Exhale as you return to starting position.

Repeat 10 times.

Hip Rolls Position: Lie on your back with arms by your side, palms down, feet planted firmly with knees bent.

Inhale then exhale as you roll your hips up to a bridge position starting at the buttocks, then lower back to the mid-back. Inhale and hold for 3-5 seconds. Exhale as you roll back to starting position in the reverse order.

Repeat 10 times.

Cat Stretch Position: Place your hands and knees on the floor with your hands directly under your shoulders and knees below the hips. Hold your tummy in. Do not let it collapse downward.

Inhale then exhale while arching your back upwards to form a C-shaped curve. Inhale and hold for 3-5 seconds. Exhale while returning to starting position.

Repeat 10 times.

Side KickPosition: Lie on your side with the bottom knee bent 90 degrees and the top leg straight. Rest your head on your arm while placing the other hand in front of you for support.

Inhale while lifting the top leg and flexing your foot as you hinge your leg forward. Make sure that your trunk does not lean forward as you do this. Exhale as you return your leg to the starting position.

Repeat 10 times.

2 MINUTES OF COOL DOWN: End your workout with this simple stretch.

MermaidPosition: Sit with your legs crossed and arms by your side.

Inhale while reaching one arm to the ceiling. Slowly bend towards the opposite side as you exhale. Hold for 3-5 seconds. Inhale as you return to an upright positionand exhale while lowering your arm. Repeat the same exercise on the other side.

Repeat 5 times on each side.

Discover more tips at www.movementwellnessph.com/news/.

Gout occurs when people have a higher than normal level of uric acid in their blood. Uric acid (urate) is a by-product of a substance called purine. Seventy percent of purine comes from the normal breakdown of old cells in the body.

Thirty percent of uric acid in the bloodstream comes from the purine in food.

Because most of the purine in the body comes from the body’s cell metabolism, it is unlikely that food alone will cause gout. Eating a large amount of these foods can increase the RISK of gout and may TRIGGER an attack if your blood uric acid level is already elevated.

If you had a previous gout attack and are trying to lower uric acid levels, diet alone will probably not be enough and medicine may be prescribed by your doctor.

Avoid the food that you know triggers an attack. It could be one of these high purine foods:

• ORGAN MEATS - such as liver, kidney, and sweetbreads/innards

• MEAT - beef, lamb, and pork• SEAFOOD - shellfish, anchovies, and

sardines

Some vegetables are high in purine as well - asparagus, cauliflower, and spinach - but they have not been found to have the same effects as the foods above.

There are foods that are known to lower uric acid levels. These include:

• LOW-FAT DAIRY PRODUCTS• COFFEE• CHERRIES• VITAMIN C

Therefore, the general principles of any healthy diet are the same for those who would want to prevent gout:

1. Aim to maintain a healthy weight. Being overweight increases the risk of gout and puts more stress on the joints.

2. Eat more plant based foods such as vegetables, especially green leafy vegetables, fruits, and legumes.

3. Whole grains are a better choice than processed grains.

4. Reduce intake of saturated fats from red meat. For protein sources, focus on lean meat, chicken, turkey, and flaky white fish such as cod, tilapia, and flounder.

5. Watch out for hidden sugars. Avoid sugary drinks. Stay well-hydrated by drinking lots of water.

VOL. 6 / YEAR MMXIX02

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TO EAT OR NOT TO EAT: THE GOUT DIET GUIDENUTRITION

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THE HALCYON HEALTH TRACKER APP IS ALMOST HERE!

Ensure continuity of care, sync PEME results, and monitor health progress over time.

Available for download in December 2019.

Send us an email at inquiry@halcyonmarine.com.ph to learn more.