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Heart failure is a condition affecting millions globally, and sadly, Singapore is no exception. It's a serious issue where the heart struggles to pump enough blood to meet the body’s needs. While the diagnosis can understandably cause anxiety, it's crucial to remember that you're not powerless. Taking proactive steps and making manageable lifestyle changes can dramatically improve your quality of life and help you regain control. This guide, tailored for Singaporeans, explores practical tips to manage heart failure and live a fuller, more active life.

Understanding Heart Failure: A Quick Overview

Before diving into lifestyle changes, let's briefly understand what heart failure entails. It doesn't mean your heart has stopped working; rather, it's weakened and can't pump as efficiently as it should. This can lead to fatigue, shortness of breath, swelling in the ankles and legs, and other uncomfortable symptoms. Several factors can contribute to heart failure, including high blood pressure, coronary artery disease, diabetes, and obesity.

Lifestyle Changes That Make a Difference

Here's a breakdown of key lifestyle adjustments you can make, keeping the Singaporean context in mind:

1. Diet: Fuel Your Heart Right

What you eat directly impacts your heart health. Focus on a heart-healthy diet that's low in sodium (salt), saturated and trans fats, and cholesterol. This can be challenging in Singapore with our love for hawker food, but mindful choices can make a big difference:

• Reduce Salt Intake: Be mindful of sauces, processed foods, and restaurant meals. Opt for fresh ingredients and cook at home more often. Read food labels carefully!
• Embrace Fruits & Vegetables: Load up on colourful produce, readily available at Singaporean markets.
• Choose Lean Protein: Fish (especially oily fish like salmon, rich in omega-3 fatty acids), poultry (without skin), and beans are excellent choices.
• Limit Sugary Drinks: Singaporeans often enjoy sweet drinks – swap them for water, unsweetened tea, or infused water.

2. Exercise: Move Your Body, Strengthen Your Heart

Regular physical activity is crucial, but it’s important to check with your doctor before starting any new exercise program. Even gentle exercise like walking, swimming, or tai chi can be beneficial. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Many parks and community centres in Singapore offer affordable exercise classes.

3. Manage Stress: Find Your Calm

Stress can exacerbate heart failure symptoms. Find healthy ways to manage stress, such as meditation, yoga, spending time in nature (Singapore has beautiful parks!), or pursuing hobbies you enjoy.

4. Monitor Your Weight and Fluid Intake

Sudden weight gain can be a sign of fluid retention, a common problem in heart failure. Monitor your weight daily and report any significant changes to your doctor. Your doctor will also advise you on appropriate fluid intake.

5. Medication Adherence: Follow Your Doctor's Instructions

Take your medications exactly as prescribed. Don't skip doses or change the dosage without consulting your doctor. Understand the purpose of each medication and potential side effects.

Living Well with Heart Failure in Singapore

Living with heart failure requires ongoing management and self-care. By embracing these lifestyle changes and working closely with your healthcare team, you can significantly improve your quality of life and enjoy a more active and fulfilling life, even in the vibrant environment of Singapore. Remember to stay connected with support groups and resources available in Singapore – you’re not alone!