Health News

HEALTHY EATING

Eating healthily helps to prevent diseases such as heart disease, diabetes, obesity, certain gut disorders and certain cancers. The basic principles of a healthy diet are,

1. Eat at least five portions of a variety of fruit and vegetables each day
One portion equals,

a. One large fruit such as an apple, pear, banana, orange or large slice of melon.

b. Two small fruits such as plums, kiwis, satsumas and clementines.

c. One cup of small fruits such as grapes, strawberries, raspberries and cherries.

d. Two large tablespoons of fruit salad such as fruit salad, stewed or canned fruit.

e. One tablespoon of dried fruit.

f. One glass of fresh fruit juice (150ml).

g. A normal portion of any vegetable (about two tablespoons).

h. One dessert bowl of salad.

Eating at least five portions of fruit and vegetables a day gives you a lower chance of developing cardiovascular disease such as heart attacks or strokes, a lower chance of developing bowel or lung cancer. They also contain a lot of fibre which keeps your bowels healthy, they contain plenty of vitamins and minerals, they are naturally low in fat and are filling but low in calories.

2. Eat plenty of starchy foods (complex carbohydrates)
The main part of most meals should be starchy foods such as bread, cereal, potato, rice or pasta with fruit and vegetables.

3. Eat proteins in moderation
You need some protein to keep healthy, however most people eat more protein than is needed. Chicken or lean meat is an ideal choice. Oily fish such as herring, sardines, mackerel, kippers, salmon, pilchards and fresh tuna (not tinned) help against heart disease. Aim to eat at least two portions of fish per week.

4. Do not eat too much fat
Fat has twice the calories for the same weight as carbohydrates or protein.

5. Reduce sugar
This is high in calories and low in nutrients and may cause weight gain.

6. Moderate salt intake
Use a small amount with cooking and do not add further.

7. Do not drink too much alcohol
Alcohol is full of calories

8. Fibre
We should aim to eat 30g-35g of fibre today (the average person eats only 20g of fibre per day). This will help prevent constipation, diverticulosis and haemorrhoids and also reduce weight and the risk of developing bowel cancer. High fibre foods are found in wholemeal or whole wheat bread and biscuits, wholemeal flour used for cooking, fruit and vegetables (at least five portions per day), wholegrain cereals such as Allbran, bran flakes, Weetabix, Shredded Wheat, muesli and porridge (there is virtually no fibre in Ricicles, corn flakes etc), brown rice, wholemeal spaghetti and other wholemeal pasta. Fibre can be taken in supplements such as unprocessed bran which is available at pharmacies and health food shops or alternatively there are other fibre supplements such as Ispaghula husk/Fybogel. You need plenty to drink when eating a high fibre diet.

EXERCISE : How much physical activity should I take?
­ At least thirty minutes of moderate physical activity for at least five days a week.
­ Any activity that gets you warm, mildly out of breath, mildly sweaty and makes your heart rate increase so you are slightly short of breath for a normal conversation.

­ Any activity that increases your heart rate is recommended such as brisk walking especially uphill, jogging, swimming, cycling, dancing, badminton or heavy physical housework or garden work.

What are the health benefits of physical activity?
­ Reducing heart disease and stroke
­ Reducing weight
­ Reducing osteoporosis
­ Reducing cancer
­ Easing stress
­ Improving general well being
­ Reducing likelihood of falls when older

Other points about physical activity
­ If you have any concerns see your doctor before starting a physical activity programme.
­ It is a wrong belief that physical activity may be bad for the heart.
­ If you are not used to physical activity build it up gradually.
­ One of the biggest obstacles is the battle to become fit initially.
­ Do not get disheartened.
­ Try and take physical activity regularly.
­ Do not set the goals too high, especially initially.
­ It is never too late to start to gain benefits.

OBESITY
If you are obese or overweight you have an increased risk of various health problems such as high blood pressure, heart disease, diabetes and osteoarthritis. A realistic aim is to lose 5-10% of your weight over three months. This is often about 5-10kg (10kg=1½ stone). This modest amount of weight loss will greatly reduce your increased health risks. The best chance of losing weight is to be committed to a change in lifestyle including healthy eating a regular physical activity.

Body Mass Index (BMI)
This is a good estimate of whether you are the right weight for your height. You can work your BMI out by dividing your weight (in kilograms) by the square of your height (in metres). e.g. If you are 70kg and 1.75m tall your BMI is, 70 divided by 1.75 x 1.75 which equals 22.9

19-25 Ideal BMI
25-30 Overweight
30-39 Obese
40+ Very obese

Waist Size
Your increased health risk is greater if the extra fat is around your waist. As a rule a waist measure of 102cm or above for men (92cm for Asian men) or 88cm for women (78cm for Asian women) is a significant health risk.

How common is obesity?
More than half the adults in the UK are heavier than their recommended weight. Two in five are overweight and one in five are obese.

Benefits of losing weight
There are definite benefits to losing weight.
­ You are much less likely to develop the conditions listed above such as diabetes, high blood pressure, heart problems, cancer, arthritis of the back, gallstones, menstrual problems, urine problems, breathing problems and depression.
­ If you already have high blood pressure, diabetes or arthritis these conditions will improve.
­ It reduces your chance of dying at any given age is reduced by 20%.
Causes of being overweight
­ Food and drink intake
You put on weight if the energy in the food and drink you eat is greater than the amount of energy you use. It is far too easy in this day and age to by tasty, filling and fatty foods for a very small amount of money. We can easily ignore the feeling of being full and continue eating when we do not need the calories. Remember alcohol contains a lot of calories.
­ Medical problems
Less than one in a hundred of obese people have a medical cause. One cause is an underactive thyroid however when it is treated it does not give a weight gain.

How can I lose weight?
­ MOTIVATION IS CRUCIAL
­ Watch current food intake.
­ Eat a healthy balanced diet (see Healthy Eating).
­ Increase physical activity.
­ Please see the Practice Nurse if you need further advice.