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The HPDP have just published an informative lea�et on dietary �bre, a complex carbohydrate that keeps the digestive system healthy. It is found in plant-based food but not found in animals or in dairy products.

There are three di�erent types of �bre: • Soluble �bre found in vegetables, fruit, oats, barley and legumes. • Insoluble �bre found in wholegrain bread and cereals, nuts, seeds, and the skin of fruit and vegetables. • Resistant starch found in undercooked pasta (al dente), potatoes and rice.

Dietary �bre decreases the risk of developing coronary heart diseases, type 2 diabetes, gastrointestinal diseases, colon and breast cancer. It also helps to lower bad cholesterol (LDL).

Eating foods rich in �bre especially soluble �bre, can be an e�ective strategy to lose weight. Soluble �bre is a powerful natural appetite suppressant that help regulate hormones involved in appetite control and thus, calorie intake. Fibre can also reduce appetite whilst increasing satiety, as it slows stomach emptying and increase intestinal transit time thus keeping you fuller for longer.

Increase the amount of �bre in your diet gradually. A quick change from a low-�bre to a high-�bre diet can cause abdominal pain, bloating and cramps. Thus, it is important to drink plenty of �uid at regular intervals to allow �bre to do its job properly. For free copies of this lea�et please call 2326 6000 or send us a message on our social media page @HPDPMalta.

Newsletter compiled by Ms Glorianne Busuttil

Welcome to the Health Promotion news

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In this issue • Fibre matters • Health initiatives in the work place • WHO training on CBIs • Holiday eating this Christmas • Infuenza vaccination

Ms Antionette Pickard

Fibre matters

Dr Paula Vassallo

The Health Promotion and Disease Prevention Directorate (HPDP) is currently leading a campaign called ‘Fibrematters’. The aim of this campaign is to raise awareness amongst the general public on the di�erent types of �bre, their bene�ts and how to increase �bre intake in the daily diet. In December we also focus on our Don’t Drink and Drive Campaign and together with all stakeholders we continue to stress the importance of not driving under the in�uence of alcohol. We encourage you to help us in supporting this campaign to prevent any avoidable tragedies.

The aim of the Directorate is to promote, protect and support the health and well being of the population. We welcome your feedback on how we can assist you to achieve our aim on health.pro@gov.mt

I take this opportunity to wish you a very happy and healthy Christmas.

Training of health care professionals in the area of prevention was carried out, supported by the World Health Organisation through the Biennial Collaborative Agreement (2018-2019) between Malta and the WHO regional o�ce for Europe. The two-day training programme was organised by the HPDP on the role of Counselling and Brief Interventions at the community level, with the aim of facilitating behaviour change and reducing NCD risk factors. A multi-national and multi-discipli-nary team of experts from WHO described experiences in di�erent countries, including the legal framework, opportunities within routine healthcare and the role of complex systems mapping to implement CBIs. The participants were health professionals from HPDP and the Primary Care Service. Three workshops allowed in depth discussion on related issues such as guideline develop-ment and training in CBI and allowed stakeholders to provide their input to develop the roadmap for overcoming the challenges of NCDs and integrating brief interventions successfully in to the primary healthcare system.

WHO training on Counselling and Brief Interventions (CBIs)

Dr Mariella Borg Buontempo

A Health Initiative in the Work-place competition was organised by the HPDP in October to com-memorate World Obesity Day. Fourteen workplaces from di�er-ent sectors participated in this competition. The health initiatives organised included healthy break-fast and lunches at work, �tness sessions such as circuit training, group walks, Yoga and Pilates sessions. Some organised cooking sessions, and the funds raised were donated to charity. Two of the participating companies organised a 10,000-step challenge amongst their employees for a week. Some workplaces also o�ered free health checks to their employees, whereas another company closed down the vending machine selling unhealthy food until the supplier provides healthier options.

An award ceremony was organised in November by the HPDP. The two joint �rst winners were LESA and SKS365. The Malta Police Force was awarded second place and KPMG Crimsonwing came third. The next edition of this competition will take place on the 4th March 2020, on World Obesity DayFor further information, kindly contact Ms Sharon Vella, O�cer in charge of Workplace Health Promotion Initiatives.

Health initiatives in the work place

Ms Sharon Vella

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Participants from the Workplace Health Promotion Initaitives, 2019

Further information on infectious diseases is available on our website: https://deputyprimeminister.gov.mt/en/health-promotion/

idpcu/Pages/introduction.aspx

Contact numbers during O�ce Hours 2326 6109 /122 /119 /117

Out of O�ce Hours helpline: 2132 4086

Ms Lucienne Pace

Vegetables and fruit are rich in

nutrients, antioxidants

and �bre which keep us full for

longer while o�ering less

room for other energy dense

foods.

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Christmas is the time where we enjoy family and friends more. It brings with it an array of delicious occasional food treats, that might lead to loss of healthier habits and weight gain over this period.

Here are some good guides to help you enjoy these coming days/weeks and to avoid the need to ‘go on a diet’ in the New Year.

Holiday eating this Christmas!

In�uenza vaccination

Dr Cristina Micallef

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Avoid ‘hunger’ when arriving at parties and Christmas shopping. Eat a light snack before arriving at a party or going out for some Christmas shopping. Eating a snack high in �bre or with lean protein such as a bean burrito or unsalted nuts, can help to control appetite and avoid overeating. If short for time, grab a fresh fruit!

Eat wisely. During parties and family meals, try not to eat everything that is o�ered to you. Instead, choose wisely and eat foods to curb your hunger, then walk away from the food table. Try to choose how best to get calories from the foods you love. Will there be your favour-ite dessert you cannot resist? Have a serving and enjoy each bite!

Opt for a smaller plate and eat slowly. Studies show that we are more likely to eat food that ends up on our plates. Thus, choosing a smaller plate will prevent us from adding those extra unnecessary items. It will make the amount of food appear larger.

Stay well hydrated with unsweetened, non-alcoholic �uids, espe-cially water. Water in-between drinks will help to minimise alcohol and/or sugar intake and their deleterious e�ects. If hosting family or friends try serving some festive mocktails such as sparkling water with fresh or frozen berries, or lemon slices with fresh mint leaves

Get your steps. Regular physical activity and good sleep patterns help in maintaining good mental and emotional health, while at the same time maintain our weight.

In�uenza in humans is caused by the viruses A and B, with the former being more severe than the latter. The virus changes from season to season hence the reason for yearly vaccines being developed. These changes are closely monitored for both the Northern and Southern Hemisphere by WHO.

There are various types of vaccines. This year the Government has opted to procure the quadrivalent vaccine (instead of the trivalent), hence covering four types instead of three, of the circulating in�uenza virus. The in�uenza vaccine is currently being o�ered free-of-charge to the public.

Health Care Workers should be at the forefront of getting vaccinated to prevent themselves from getting infected and to stop transmission to relatives and friends, other health workers and patients.

You can contact our Directorate in the following ways:

The Director, Health Promotion and Disease Prevention Directorate, St Luke’s Square, Gwardamanġa PTA1010, Malta

health.pro@gov.mt

2326 6000

HPDPMalta

8007 3333

Contact us