Sunny Health

May is National Stroke Awareness Month in America, during which campaigns and events grow more prolific in raising awareness on stroke and how to prevent it. In Singapore, we may not have such a national campaign as of yet, but it is important that we promote awareness about it, considering that stroke is the leading cause of adult disability and accounts for more than 10 per cent of deaths in Singapore.

There are several risk factors and symptoms for stroke, but one commonly overlooked one is daytime drowsiness. Considering that many Singaporeans complain about a hectic, overworked lifestyle that may require working till late, daytime drowsiness is brushed off as something inevitable. Yet a new study published in PLOS Medicine reveals strong indications that sleep problems, marked by daytime drowsiness, may be an indication of a potential threat, and one of the reasons why many heart attacks and strokes come suddenly without symptoms.

According to a study in the American Heart Association journal, people with insomnia have a 54 percent higher risk of stroke.

Age isn't a defining factor for stroke, and young people aged 18 - 34 with insomnia are eight times more likely to suffer a stroke than those who have sufficient quality sleep.

By the way, children and babies get strokes too.

Here are some reasons why poor quality sleep can be a warning sign of impending stroke:

Increased blood pressure: Blood pressure drops by 10 to 20 percent when asleep. The longer one stays awake, the higher the average blood pressure. High blood pressure is a leading risk factor for stroke.

Resistance to insulin: Previous studies show that sleep deprivation causes dramatic change in insulin levels. Insulin resistance is one of the main causes of heart attacks.

Increase in food and calorie intake: Not sleeping increases the levels of appetite-regulating hormones. That is why you may have a craving for a snack if you're still up at midnight, and this leads to packing on excess calories, which is a risk factor for heart disease, diabetes and consequently, stroke.

Increased inflammation: Inflammation in the arteries can increase the threat if Cardiovascular disease, as well as trigger heart attacks and strokes.

It is important to note that daytime drowsiness does not cause strokes, but insufficient sleep, along with the myriad of chronic diseases associate with it, does. If you feel that you're constantly sleepy, don't panic and assume the worst, but try to solve the problem by exploring possible causes and rectifying them. Avoiding late night usage of electronic gadgets like your computer, phone and ipad, going to bed at a regular schedule preferably by 11pm, and using relaxing rituals like sniffing lavender essence and listening to soothing music may help to improve your sleep.

If you are still experiencing daytime fatigue, or are not sleeping well or sufficiently, get a diagnosis from a doctor.

With that said, here is a short and simple-to-remember list on identifying symptoms of stroke that many American stroke awareness organisations swear by:

Most Singaporeans love a good buffet on weekends after a long week of hard work, and we hate to lose out. It is common to see people groaning about being stuffed after a buffet meal. Aside from the kiasuism, another reason we tend to over-eat stems from psychological factors. Neuroscientists attribute over-eating to ingestion analgesia. Analgesia refers to the loss of the ability to feel pain while conscious. Even when your stomach's capacity is painfully stretched beyond its normal load, our body blocks out the painful sensation by releasing endogenous opiates. Reaction to pain is significantly reduced when eating foods thought to be conventionally delicious, such as chocolate. There is a common notion "there is always room for dessert" even after a large meal. This is because the body has become insensitive to the pain of continued eating. After you're done eating, however, the pain sets in, and that is how stomach aches and discomforts come about.

The best solution is of course, to not over-eat, but when what's done is done, here are some tips on how to alleviate the pain.

It may be tempting to lie down and groan, but do resist the temptation. Instead, sit upright, and breathe slowly and deeply to relax the clenched stomach muscles. If you have a hot water bottle or hot compress at hand, warming the stomach helps soothe those muscles too.

When you feel well enough to get up, take a relaxing stroll. Light movement helps move the food along the digestive tract, aiding with digestion and food absorption. Walking while massaging your abdomen with your palms in a circle around your belly button is even more beneficial.

Hot tea helps to ease bloatedness as well. A variety of hot teas are helpful, such as Chinese tea, green tea, herbal tea, peppermint tea, chamomile tea and ginger tea.

Due to guilt or the feeling of fullness, one may think skipping meals for the rest of the day will ease the discomfort and bring the stomach back to normal, and hopefully keep the calorie count at bay. That is not true. Throughout the day, the stomach continues releasing digestive juices. The influx of food causes the stomach to release more digestive juices than normal to digest the excess food. If there is no further food intake, the digestive juices, released at regular meal times throughout the day, will remain in the stomach. This can cause acid reflux, heartburn or even gastric if it goes on for days. Don't abstain from eating, but have light meals like porridge, and drink plenty of water. Avoid rich or spicy foods until your stomach feels back to normal.

To curb the pain, try over the counter antacids or antigas medications from pharmacies. In addition, for those who subscribe to TCM, Poh Chai Pills is a multi-function medication that many people swear by.

If the unpleasant symptoms worsen, or persist at the same intensity in the following days, consult a doctor.

Should you ever feel like over-indulging again, remember this painful experience and perhaps that may make you think twice about binging.