< Previous/ ISSUE_18 20 YOUR HEALTHY SENSE Compilation of new eateries Occupying a fifth floor balcony, this chill-out café serves a range of notable Thai desserts including Sticky Rice with Mango, Kanom Krok (Thai pancakes) and Krong Krang (caramelised crisps in coconut cream.) A few main courses are also offered such as Yam Nam Kao Tod and Pad Thai with River Prawn. คาเฟ่ขนมไทยบนรูฟท็อปกลางย่านบางล�าพู นอกจากจะเสิร์ฟบรรยากาศของเมืองเก่าแล้ว ยังมีขนมไทยหลากหลายให้ได้ชิมกัน ไม่ว่า จะเป็นข้าวเหนียวมะม่วง ขนมครกชาววัง หรือครองแครง ส่วนใครที่อยากจะอิ่มท้อง ก็มีเมนูอาหารคาวอยู่บ้าง อย่างย�าแหนมข้าวทอด หรือผัดไทยกุ้งแม่น�้าที่น่าลองชิมกันดู The authentic taste of Japan is offered here with fresh fish flown in straight from Tsukiji Market, Japan, so a must-try is of course, Sushi of the Day. Classic French ingredients are also paired with Japanese techniques to create innovative dishes such as Poached Perigord Foie Gras. A menu of sake is also available to complete the meal. อยากได้รสชาติแท้ๆ ส่งตรงจากญี่ปุ่นต้องมาที่นี่ แนะน�าเมนู Sushi of the Day ที่ใช้วัตถุดิบ ส่งตรงมาจากตลาดปลาซึกิจิในวันนั้น นอกจากนี้ ยังมีเมนูที่สร้างสรรค์จากการน�าวัตถุดิบอาหาร ฝรั่งเศสมาปรุงแบบญี่ปุ่นอย่าง Poached Perigord Foie Gras ส่วนเครื่องดื่มแน่นอนว่า มีสาเกให้เลือกมากมาย Kad Kokoa is an absolute heaven for chocoholics. With their own single- origin beans, along with carefully selected beans from other sources, this café offers the sultry taste of a 70% Dark Hot Chocolate with a chewy chocolate cookie to accompany it. On a hot day, you can cool down with Kad Meringue Ice Choc instead. ที่นี่คือแหล่งรวมโกโก้ชั้นดีจากทั่วประเทศไทย เมนูในร้านท�าจากเมล็ดพันธุ์ที่เจ้าของร้านปลูกเอง และจากแหล่งอื่นๆ ที่คัดสรรมาแล้วเป็นอย่างดี ใครที่เป็นแฟนช็อคโกแลตห้ามพลาดรสชาติของ โกโก้ร้อน 70% กับคุกกี้ช็อกโกแลต หรือไอศกรีม ราดซอสช็อกโกแลต Kad Meringue Ice Choc ที่มีเมอแรงก์ให้รับประทานคู่กัน KANOM CHAN THAI DESSERT BAR kanomchanthaidesserts KAD KOKOA kadkokoathailand TENSHINO tenshinobangkok THAI TREATS BEAN TO BAR INNOVATIVE JAPANESE/ ISSUE_18 22 HEALTHY HEART, HEALTHY LIFE YOUR HEALTHY MIND Cover story/ ISSUE_18 23 Lub-dub… lub-dub… lub- dub… this is the sound of a heart beating. If you are a parent-to-be, you will experience great joy when hearing this first sign of life from your baby, nestled in its mother’s womb. The heart begins to beat as early as three weeks and one day after fertilization, and with a regular heartbeat of 60-100 beats a minute that means your heart will beat approximately 100,000 times each day, which adds up to 35 million times a year, and over three billion times during an average lifetime! As our extremely hard-working heart works non-stop our entire life, it deserves extra care. GET TO KNOW YOUR HEART You might already know that your heart is a muscle about the size of your fist, and located slightly left to the middle of your chest. It consists of four chambers (two atria and two ventricles) and four valves (aortic, mitral, pulmonary and tricuspid). The primary function of your heart is to pump blood to send oxygen and nutrients to all parts of your body, and to pick up unwanted carbon dioxide and wastes to send back to your heart. Electrical pulses tell the heart muscle when to contract and relax. Altogether, your heart and blood vessels are known as your cardiovascular system. A heartbeat is a cycle of contractions and relaxations of your heart muscle. Two words which are worth knowing, related to blood pressure, are systole and diastole. Blood needs to travel quickly throughout your body, and that rate depends on how hard your heart pumps, the size and elasticity of your blood vessels, and the thickness of your blood. Systole is the measurement of your heart contracting, and diastole is the measure of your heart relaxing. Blood pressure is recorded as two numbers i.e. systolic blood pressure (the upper number) and diastolic blood pressure (the lower number). / ISSUE_18 24 YOUR HEALTHY MIND Cover story CARDIOVASCULAR DISEASES Some cardiovascular diseases are caused by an abnormal structure of the heart since birth, such as a valve or septal defect, and these are called congenital Normal Elevated High blood pressure (hypertension) Stage 1 High blood pressure (hypertension) Stage 2 Hypertensive crisis Less than 120 ‘and’ less than 80 120-129 ‘and’ less than 80 130-139 ‘or’ 80-90 140 or higher ‘or’ 90 or higher Higher than 180 ‘and/or’ higher than 120 general health of the afflicted. On the other hand, over time a normal heart also can develop cardiovascular diseases of which there are several types of heart/blood vessel conditions that will affect the functioning of the heart. Common cardiovascular diseases are coronary heart disease, angina, heart attack (myocardial infarction), heart failure, arrhythmia (abnormal heart rhythms), heart valve problems and high blood pressure. There isn’t a single body organ that can do its job by itself, since all body systems need to work in a harmonised manner to keep one’s body functioning efficiently. Thus, how well one’s cardiovascular system works depends on many other health conditions e.g. body weight, level of LDL cholesterol, sugar level in blood and smoking habits. To lower your risk of heart disease, therefore, you should control health factors such as your blood pressure, cholesterol level, diabetes risk, maintain a healthy weight, not smoke and try to reduce stress levels. Fortunately, all these factors can be managed by positive lifestyle changes, if necessary, and your lifelong commitment. The higher your blood pressure is, the higher your risk of cardiovascular diseases such as a heart attack or stroke. The American Heart Association (AHA) has categorised blood pressure into five ranges as follows: heart defects. These can be diagnosed by a physical examination and special heart test. Whether a congenital heart defect needs treatment or not depends on the type of defect, severity, age, size and CategorySystolic-Diastolic (mmHg) Five Ranges of Blood Pressure as Categorised by AHA / ISSUE_18 25 FOUR HABITS TO BE HEART-HEALTHY Follow these habits below to keep heart-healthy: 2. KEEP MOVING The benefits of exercise are to maintain a healthy weight, burn extra calories, decrease stress level, lower bad cholesterol (LDL) and triglyceride levels, increase good cholesterol level (HDL), improve blood glucose control in diabetes cases, and reduce cardiovascular risk factors. Exercise gives short-term and long-term protection for the heart, because it promotes the ability of the heart’s arteries to dilate more readily, thereby controlling your heart rate and blood pressure to be less reactive. 1. EAT HEALTHY LOW- SODIUM FOODS Too much salt intake increases the volume of your blood, which worsens blood pressure problems. Limit your amount of sodium intake per day by following the Dietary Approaches to Stop Hypertension (DASH) diet, specially designed for lowering blood pressure. What is the DASH diet? The DASH diet is designed to help treat and prevent hypertension by reducing one’s sodium intake and by eating a variety of foods rich in nutrients such as potassium, calcium and magnesium. It can help reduce blood pressure in just two weeks. In addition, this diet is not just limited to patients with hypertension, but also recommended for keeping a healthy lifestyle to lower other disease risks. If you follow the DASH diet, you should Grains: 6 to 8 servings a day (focus on whole grains) Vegetables: 4 to 5 servings a day Fruits: 4 to 5 servings a day Dairy: 2 to 3 servings a day Lean meat, poultry and fish: 6 servings, or fewer, a day Nuts, seeds, and legumes: 4 to 5 servings a week Fats and oils: 2 to 3 servings a day Sweets: 5 servings, or fewer, a week eat more vegetables and fruits, low-fat dairy products, moderate amounts of whole grains, fish, poultry and nuts, and lower your sodium intake (to 2,300 mg a day for the standard DASH diet and 1,500 mg a day for the lower sodium DASH diet). Note that one teaspoon of table salt contains 2,325 mg of sodium. You can eat red meat, sweets and fats but only in a small amount. Here are the recommended servings from each food group for the 2,000-calorie-a-day DASH diet: Nevertheless, it may take time to achieve the full effect and exercise should therefore be a part of your regular weekly routine. The AHA suggests at least 150 minutes per week of moderate exercise, or 75 minutes per week of vigorous exercise, to reach the overall cardiovascular health goal. However, if your aim is to lower your blood pressure or cholesterol, do 40 minutes of aerobic exercise of moderate to vigorous intensity, three to four times a week, to lower your risk for heart attack and stroke. / ISSUE_18 26 เมื่อชีวิตเริ่มก�าเนิดขึ้น หัวใจเป็นอวัยวะ ที่เริ่มท�างานเป็นอวัยวะแรกๆ และท�าหน้าที่ ตลอดชีวิตโดยมิเคยหยุดพัก การบีบและคลายตัว ของหัวใจท�าให้วัดค่าความดันโลหิตได้เป็นสองค่า นั่นคือ ค่าความดันซิสโทลิค ซึ่งวัดขณะที่หัวใจบีบตัว ท�าให้มีค่าสูงกว่าค่าความดันไดแอสโทลิคซึ่งวัดขณะ ที่หัวใจคลายตัว ค่าความดันปกติคือ ไม่มากกว่า 120/80 มิลลิเมตรปรอท อวัยวะต่างๆ ของร่างกาย ไม่สามารถแยกท�าหน้าที่ของตนได้อย่างเป็นอิสระ โดยสิ้นเชิง ทว่าจะท�างานประสานสอดรับกันเพื่อให้ ร่างกายท�างานได้อย่างเป็นปกติ ดังนั้นการดูแล สุขภาพของหัวใจจึงมีแนวทางปฏิบัติในแนวทาง เดียวกับการดูแลสุขภาพอย่างเป็นองค์รวม นั่นคือ หัวใจแข็งแกร่ง สุขภาพแข็งแรง การรับประทานอาหารที่หลากหลาย มีประโยชน์ เน้นรับประทานผัก ผลไม้ และลดการบริโภคไขมัน น�้าตาล และเกลือ เพื่อลดความเสี่ยงของการมีระดับ ไขมันในเลือดสูง และโรคเบาหวาน ซึ่งน�ามาสู่การ เป็นโรคหัวใจและหลอดเลือด ส�าหรับผู้ที่มีภาวะ ความดันโลหิตสูง ควรจ�ากัดปริมาณเกลือที่ได้รับ ในแต่ละวัน เพื่อให้ความดันโลหิตลดลง ควรหมั่น ขยับร่างกายและออกก�าลังกายอย่างสม�่าเสมอ เพื่อเพิ่มสมรรถภาพของปอดและหัวใจ บอกลา การสูบบุหรี่ และพยายามลดความเครียด ซึ่งเป็น ต้นเหตุของการเกิดโรคหัวใจและหลอดเลือดได้ เพียงแค่ ‘กินดี ขยับดี ใจดี’ เท่านี้ก็ดีต่อใจ YOUR HEALTHY MIND Cover story 3. SAY GOODBYE TO CIGARETTES Smoking is a big risk factor for heart diseases, in many ways. It can damage the lining of arteries and narrow them, leading to angina, heart attack or a stroke. The heart of a smoker has to work harder to pump blood and supply oxygen around their body because of two reasons, firstly because the carbon monoxide in smoke reduces the amount of oxygen in the blood and, secondly, because nicotine will increase adrenaline production of the body, thus making the heart beat faster and raise blood pressure. 4. MANAGING YOUR STRESS Even though there is no clear evidence of a direct relationship between stress and heart diseases, it has been well- proven that stress can affect those behaviours and factors that increase heart disease risk. When people get stressed they usually choose to overeat, drink too much, smoke and/or sleep less, and these bad habits can increase blood pressure and also damage artery walls. Furthermore, stress releases adrenaline, which results in faster breathing and speeds up the heart rate, causing blood pressure to rise as the body prepares for a fight, or flight, response. You can relieve stress by exercising, focusing on one activity at a time, practicing mindfulness or meditation, and by keeping an optimistic attitude. Incorporating the four simple, yet practical, habits into your lifestyle can start today. Do so for a healthy heart and healthy life./ ISSUE_18 27 The award-winning lifestyle wellness hotel launches Well Healthy package including a 3-night stay, spa and a 3-course healthy meal and more If you are planning a trip to Bangkok and would like to keep well and healthy as well as stay in the heart of the city, you should not miss this exclusive 3-night stay package offered by Well Hotel Bangkok Sukhumvit 20. The award winning lifestyle wellness hotel launches Well Healthy package which includes a 3-night stay, daily breakfast, a 60-minute Thai or Indian Head massage for two and a three-course healthy lunch or dinner for two. Other benefits include free access to the daily fitness class including Muay Thai Cardio, Sexy Abs, Aero Cardio and body weight, free mini-bar and 25% discount Well Spa and Eat Well Café. Well Hotel Bangkok Sukhumvit 20 is located in the heart of the city and within walking distance to BTS Asok and MRT Sukhumvit. It is comprised of 235 rooms and suites, with five room types including Superior, Superior Corner, Deluxe, Executive and Executive Suite. The two latter room types are equipped with an exercise bike, yoga, Pilates and resistance exercise set. For your convenience, the hotel offers free scheduled Tuk Tuk shuttle to the nearest BTS/MRT stops and free Advertorial SLEEP WELL, EAT WELL AND RELAX WELL AT WELL HOTEL BANGKOK SUKHUMVIT 20 WELL HOTEL BANGKOK SUKHUMVIT 20 10 Sukhumvit 20, Sukhumvit Road, Klongtoey, Bangkok 10110 Thailand E: welcome@WellHotelBangkok.com | W: www.WellHotelBangkok.com | T. +66 2127 5995 | F. +66 2127 5998 WIFI. The hotel has a rooftop salted pool, fitness centre and sauna. Well Spa is a little sanctuary located on the 7th floor and offers wide ranges or massage and treatments. This is a place where you can relax, rejuvenate and pamper yourself. The 3-night stay Well Relaxing package starts from 9,700 Baht for Superior Room, 11,200 for Deluxe Room, 14,200 for Executive Room and 17,200 Baht for Executive Suite. It is valid for booking from now – 31 December 2018 and stays from now until 31 March 2019. For reservations and more information, visit www.wellhotelbangkok.com or call +662 1275995. / ISSUE_18 28AMH / ISSUE_18 29 AdvertorialNext >