Life Style Diseases

Dr. Akheel Rizwan. DCH, MRCPCH ( UK )

Aim

Health & DiseaseLifestyle & problemsPreventionQuestion & answers

What is changed in our Lifestyle as compared to ourgrand parents?

1. Minimal physical exertion in most of the jobs

2. Availability of transport vehicles, so there is no need to walk

What can you preventby choosing a better lifestyle?

Easy access to cigarettes, alcohol, tobacco and drugs of addiction

entertainment which makes you sit at one place, all throughout the yeari.e. T. V, , Computer, Music system etc

Advances in medical field due to which people are living up to older age

And many more . . . . .

What are we getting in return?

Lifestyle related diseases

Diabetes

High blood pressure

High cholesterol

Heart disease at early age

Obesity

Arthritis, spondylitis

Cavities in teeth

Gout

Cancer

AND MANYMORE…………………………………………

What can we do?

We are so busy.

Simple things that can be changed in daily life without much effort

1. Walk Where?

To a nearby grocery shop than going on bike

To a nearby department at your workplace than talking on phone

For example

I want to speak to my colleague. I have two options

1. To call on her mobile and discuss

2. Walk to the department and talk directly

2. Switch off T.V. while eating

We don’t understand when we are full and overeat if we do not concentrate on eating

Avoid processed food as it contains

1. Refined flours like maida2. Artificial colors and

preservatives3. Most of the time , it is high in

salt even though the taste is not salty

Some exercise like walking, swimming , stretching, suryanamaskar etc , even for 10 minutes a day is better than no exercise

http://www.inmagine.com/is_single1211/is099hb9r-photo

At home, one can be more active by making simple changes in room

Eg Sitting down for meals instead of using a dining table

We can choose activities that involve physical exercise when we spend spare timeEgPlaying an outdoor game with friends rather than watching it on T.V.Going out for a walk with friend rather than sitting and talking

We do not get enough sunshine even though plenty is available in our country

Indoor job

minimal outdoor activities

How does sunshine help us?

Vitamin D is produced in the skin when sun rays fall on it.Vitamin D makes your bones and muscles stronger It is known to have other good effects like protection from various cancers and heart diseases

Include good amount of fiber in diet

Fibre is that portion of vegetarian diet which our digestive system cannot digest. Though it is ultimately completely thrown out of our body in stools, it has numerous health benefits.

High fibre diet helps to prevent common diseases of urban population like:

Obesity High cholesterol Diabetes mellitus Cardiovascular diseases Constipation Colon cancer Irritable bowel syndrome etc Piles

I

Most of the UNPROCESSED VEGETARIAN food has good fiber content

1. Eat fresh whole fruit instead of fruit juice

2. Carry food items like an apple, a banana , a mixture of roasted peanuts etc

at workplace and eat it when hungry instead of eating food available in canteen like samosa, bread, etc

High salt intake can cause various health problems like

High blood pressureObesityHeart disease

How much sodium should we eat daily?1. One to two grams2. Ten grams3. As much as we want4. None at all

• One to two grams

One teaspoon [ 5 grams] salt contains how much sodium?

1. one gram2. two grams3. ten grams4. one milligram

• Two grams

Most of the salt we eat every day is "hidden".

80% of the salt we eat is hiding in processed foods like bread

Hidden salt

Some foods that do not taste salty may have high sodium

Eg bread tomato sauce cakes and biscuits. take-away foods, such chips, etc Chinese food processed cheese

If you buy a packed food item e.g. bread, how will you find out how much salt it contains?

1. ask the shopkeeper2. read the label3. ask your doctor4. taste it and find out

How will you effectively read the label?

Any ingredient that has sodium, salt or soda as part of its name (e.g. monosodium glutamate, baking soda) contains sodium.

Sodium level in food [in gram per 100 gram]

• Low - 0.1 or less

• Medium - 0.1-0.6g

• High - 0.6 or more

• Do not get mislead by mere words like

healthy cholesterol free low fat natural etc etcAsk questions to yourself and try to get correct

answers

Thank you