How to stay healthy

Common Symptoms of Hypertension

2010-01-11T12:08:00.000+08:00

Most people with primary hypertension don't have any obvious symptoms at all, also the possible symptoms of hypertension vary quite a lot from person to person. These symptoms could also be symptoms of other health problems, however here are a few of the more common symptoms of hypertension to look out for.

1. One of the symptoms of hypertension is chronic headaches. When you get chronic headaches that last for days (rather than hours) you should immediately see a doctor and get your blood pressure checked.
2. Dizziness or Vertigo
3. Blurry or double vision.
4. Drowsiness
5. Nausea
6. Shortness of breath. Usually when this occurs people start to get a little concerned. Often by this time though the blood pressure has probably reached high enough levels to be dangerous as this is one of the last symptoms of hypertension you'll experience.
7. Heart palpitations
8. Fatigue - general tiredness
9. A flushed face
10. Nosebleeds
11. A strong need to urinate often (especially during the night)
12. Tinnitus (a ringing or buzzing in the ears)

If you have any combination of these symptoms, then you should get your blood pressure checked by a doctor.

Secondary Hypertension
If you have hypertension that is caused by another medical condition, it is called secondary hypertension. This can be caused by many of different illnesses. People with kidney disorders often have secondary hypertension. This is because the kidneys regulate the balance of salt and water in the body. If your kidneys cannot get rid of excess salt and water from the body, your blood pressure goes up. Kidney infections, a narrowing of the arteries that carry blood to the kidneys, and other kidney disorders can disturb the salt and water balance. Kidney problems are by no means the only medical condition that can cause secondary hypertension, there many other conditions the 'side' effects of which can cause hypertension. More info is on the 'causes of hypertension page'

HEALTH FACTS - People with uncontrolled high blood pressure / hypertension are:
Three times more likely than people with normal blood pressure to develop coronary heart disease
Six times more likely to develop congestive heart failure
Seven times more likely to have a stroke

Hypertension - The Silent Killer

2010-01-11T12:05:00.000+08:00

Basically hypertension is high blood pressure that is above normal levels consistently for more than about 6 months. Common symptoms of hypertension are listed below, these are often varied and difficult to diagnose. The only real way to know if you have hypertension is to have you blood pressure checked, most doctors do this as part of a normal examination.
Blood Pressure Levels above 140/90 are considered 'high'.
Systolic is the top number. Diastolic is the bottom number. (see blue info box below)

Hypertension puts a strain on the heart by increasing its need for oxygen making it work harder than normal, over time this also causes the walls of the arteries harden. Hypertension is a major health problem, especially because it has no obvious symptoms. Many people have hypertension without showing any obvious symptoms. If you do not know your blood pressure, you should have it taken.

People with high blood pressure often do not feel sick. In fact, hypertension is often called "the silent killer" because it may cause no symptoms at all for a long time. Your organs and tissues can be damaged by hypertension without you knowing or feeling any 'external' symptoms.

If you have hypertension, then you will have a higher risk for heart disease and other medical problems than people with normal blood pressure. Serious complications can be avoided by getting regular blood pressure checks and treating hypertension as soon as it is diagnosed.
Definitions of blood pressure numbers - Systolic pressure is the force of blood in the arteries as the heart beats. It is shown as the top number in a blood pressure reading. Diastolic pressure is the force of blood in the arteries as the heart relaxes between beats. It's shown as the bottom number in a blood pressure reading. Hypertension is more common in men than women and it's also more common in people over the age of 65 than it is in younger people. Also, hypertension can run in families, and you are more likely to be affected if your close relatives have the condition.

There are two main types of hypertension
If you have hypertension and have no easily identifiable cause you're considered to have primary essential hypertension, while if you have a specific gene or organ directly responsible for your hypertension then you have a secondary hypertension.

The most serious type of hypertension is called Malignant hypertension. This is a particularly severe form of high blood pressure where the pressure level is at least 210/120 mm Hg. It occurs in only about 1 of 200 people who have high blood pressure. This type of hypertension is several times more common among blacks than among whites, among men than among women, and among people in poorer economic groups.

Malignant hypertension may produce a variety of severe symptoms. If untreated, malignant hypertension usually leads to death in 3 to 6 months.

The role of sugar and salt in a healthy diet

2010-01-03T01:31:00.000+08:00

Sugary Drinks and Sweets

It is natural to like sweets. And it is okay to enjoy them as an occasional treat, but it is vital to keep consumption to a minimum. Refined sugar is one of the bad carbs mentioned above. Not only does it cause problems with our blood sugar level, but it also uses up stored resources within our body (such as minerals and enzymes) in order to process the sugar. In addition there are many negative health effects that sugar contributes to including: hypoglycemia, suppression of the immune system, arthritis, diabetes, osteoporosis, headaches, and depression.

Choose sweet treats that are home made or have naturally occurring sugar, such as fruits. Try making your favorite dessert with half or one-third less sugar than usual. Make dessert a special event once a week. Many foods have naturally occurring sugars, such as fruits, vegetables, grains and beans. Incorporate naturally sweet foods into your diet to help crowd out unhealthy sweets. Strawberries, apples, sweet potatoes or winter squash are all great options.

Avoid or severely limit sugary drinks – they are an easy way to pack calories and chemicals into your diet without even noticing it. One 12-oz soda has about 10 teaspoons of sugar in it! And just because a soda is sugar-free doesn’t make it healthy. Recent studies have shown that the artificial sugar substitutes used in soft drinks may interfere with your body's natural regulation system and result in your overindulging in other sweet foods and beverages. Try water with a squeeze of lemon or water with a splash of 100% fruit juice.

Salt

Once again the problem with salt comes with the over-use and over consumption of processed salt most commonly used. It is best to limit sodium to 2,300 mg per day – the equivalent to one teaspoon of salt. Most of the salt in our diets comes from processed, packaged, restaurant, and fast food. Processed foods like canned soups or frozen meals can contain hidden sodium that can quickly surpass this recommended amount. Many of us are unaware of how much sodium we are consuming in one day.

Salt itself is not bad. A high quality sea salt can have up to 90 minerals, which are healthy for our body. Look for sea salt that has a reddish or brownish tint, has no coloring, additives, chemicals and has not been bleached.

Adapted from University of Wisconsin’s Online Fact Sheet: Sodium (PDF)

Eating smart: A keystep towards healthy eating

2010-01-03T01:23:00.000+08:00

Healthy eating begins with learning how to “eat smart”. It's not just what you eat, but how you eat. Paying attention to what you eat and choosing foods that are both nourishing and enjoyable helps support an overall healthy diet.

* Take time to chew your food: Chew your food slowly, savoring every bite. We tend to rush though our meals, forgetting to actually taste the flavors and feel the textures of what is in our mouths. Reconnect with the joy of eating.

* Avoid stress while eating: When we are stressed, our digestion can be compromised, causing problems like colitis and heartburn. Avoid eating while working, driving, arguing, or watching TV (especially disturbing programs or the news). Try taking some deep breaths prior to beginning your meal, or light candles and play soothing music to create a relaxing atmosphere.

* Listen to your body: Ask yourself if you are really hungry. You may really be thirsty, so try drinking a glass of water first. During a meal, stop eating before you feel full. It actually takes a few minutes for your brain to tell your body that it has had enough food, so eat slowly. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than stuffing yourself into a “food coma”!

* Eat early, eat often: Starting your day with a healthy breakfast can jumpstart your metabolism, and eating the majority of your daily caloric allotment early in the day gives your body time to work those calories off. Also, eating small, healthy meals throughout the day, rather than the standard three large meals, can help keep your metabolism going and ward off snack attacks.

Healthy eating simplified

Despite what certain fad diets would have you believe, we all need a balance of carbohydrates, protein, fat, fiber, vitamins, and minerals to sustain a healthy body. But what exactly does that mean? What are good carb, protein, and fat choices for developing your own healthy eating plan? Below you will find more details on each of these topics.

Carbohydrates – food composed of some combination of starches, sugar and fiber - provide the body with fuel it needs for physical activity by breaking down into glucose, a type of sugar our cells use as a universal energy source.

* Bad carbs are foods that have been “stripped” of all bran, fiber, and nutrients. They have been processed in order to make cooking fast and easy. Examples are white flour, refined sugar, and white rice. They digest so quickly that they cause dramatic elevations in blood sugar, which over time can lead to weight gain, hypoglycemia or even diabetes.

* Good carbs are digested more slowly. This keeps your blood sugar and insulin levels from rising and falling too quickly, helping you get full quicker and feel fuller longer. Good sources of carbs include whole grains, beans, fruits, and vegetables, which also offer lots of additional health benefits, including heart disease and cancer prevention.

Whole Grains for long-lasting, healthy carbohydrate energy

Whole GrainsIn addition to being delicious and satisfying, whole grains are rich in phytochemicals and antioxidants, which help to protect against coronary heart disease, certain cancers, and diabetes. Studies have shown people who eat more whole grains tend to have a healthier heart. Make whole grains an important part of every meal.

Make sure you're really getting whole grains. Focus on including grains that are in their whole form, such as whole grain brown rice, millet, quinoa, and barley in your meals. When you want to eat healthy grains in the form of breads or cereals be aware that the words stone-ground, multi-grain, 100% wheat, or bran, don’t necessarily mean that a product is whole grain. Look for the new Whole Grain Stamp from the Whole Grains Council. If there is no stamp look for the words “whole grain” or “100% whole wheat,” and check the ingredients to make sure each grain listed is specified as whole grain. Some good sources are dark breads and toasted wheat cereals.

Avoid: Refined grains such as breads, pastas, and breakfast cereals that are not whole grain.

Fiber

Dietary fiber is found in plant foods (fruit, vegetables and whole grains) and is essential for maintaining a healthy digestive system. Fiber helps support a healthy diet by:

* Helping you feel fuller faster and longer, which can help prevent overeating.
* Keeping blood sugar levels even, by slowing digestion and absorption so that glucose (sugar) enters the bloodstream slowly and steadily.
* Maintaining a healthy colon - the simple organic acids produced when fiber is broken down in the digestive process helps to nourish the lining of the colon.

The two types of fiber are soluble and insoluble:

* Soluble fiber can dissolve in water and can also help to lower blood fats and maintain blood sugar. Primary sources are beans, fruit and oat products.
* Insoluble fiber cannot dissolve in water, so it passes directly through the digestive system. It’s found in whole grain products and vegetables.

A healthy diet should contain approximately 20 to 30 grams of fiber a day, but most of us only get about half of that amount.

Vegetables and Fruits

Fruits and vegetables are low in calories and are packed with vitamins, minerals, protective plant compounds and fiber. They are a great source of nutrients and vital for a healthy diet.

Fruits and vegetables should be part of every meal, and be your first choice for a snack. Eat a minimum of five portions each day. The antioxidants and other nutrients in these foods help protect against developing certain types of cancer and other diseases.

Greens: Dark leafy green vegetables are a vital part of a healthy diet since they are packed with nutrients such as calcium, magnesium, iron, potassium, zinc, and Vitamins A, C, E and K. Greens help to strengthen the blood and respiratory systems. They are currently the most lacking food in the American diet. Be adventurous in your choice of greens: kale, mustard greens, broccoli, Chinese cabbage are just a few of the many options.

Sweet Vegetables: Naturally sweet vegetables are an excellent way to add healthy sweetness to your meals and reduce your cravings for other sweets. Some examples of sweet vegetables are corn, carrots, beets, sweet potatoes or yams, winter squash, and onions.

Fruit: Eating a wide variety of fruit is another very healthy part of any diet. They provide us with beneficial properties such as natural sugars, fiber, Vitamins and antioxidants. Choose fresh or frozen, and focus on variety. Berries are cancer-fighting, apples provide fiber, oranges and mangos offer vitamin C, and so on.

Go for the brights: The brighter, deeper colored fruits and vegetables contain higher concentrations of vitamins, minerals and antioxidants.

Avoid: Fruit juices can contain up to 10 teaspoons of sugar per cup; avoid or dilute with water. Canned fruit often contains sugary syrup, and dried fruit, while an excellent source of fiber, can be high in calories.

Avoid fried veggies or ones smothered in dressings or sauces – you may still get the vitamins, but you’ll be getting a lot of unhealthy fat and extra calories as well.
Support your health and the environment by eating locally-grown food

Eating fresh food is an important part of a healthy diet. It has become standard practice for fruits and vegetables to be shipped across the country or even across the world before they arrive on our supermarket shelves. Locally-grown food is fresher than what you'll find in the supermarket, which means that is tastier and more nutritious. And since the food travels a shorter distance to get to you, it is better for the environment and helps us reduce our dependence on foreign oil. Following are some ideas on easy ways to increase your consumption of fresh local foods.

1. Visit a local farmer’s market. Farmer’s markets are springing up all over the U.S. They usually offer a wide variety of products such as fruits, vegetables, flowers, baked goods, eggs, and meat. Small farmers care about their land and the health of their farms, so even if they are not “certified organic” the food they produce is of a very high quality.

2. Join a Community Supported Agriculture group (CSA). A CSA is partnership between a local farm and its members who sign up and pay in advance for a box of goods that they will receive on a regular basis (typically once a week). These partnerships help farms receive a better price for their products while giving you a wide variety of fresh local produce.

By supporting your local farmers you are also supporting the local economy. To find local growers, farmer's markets, and CSAs in your area, visit Local Harvest.
Putting protein into perspective

During digestion, protein in food is broken down into the 20 amino acids that are the basic building blocks our bodies use to create its own protein. Our bodies need protein to maintain our cells, tissues and organs. A lack of protein in our diets can result in slow growth, reduced muscle mass, lower immunity, and weaken the heart and respiratory system. Protein gives us the energy to get up and go –and keep going. Keep in mind that it is vital to eat healthy protein that is free of hormones and antibiotics. Also, the majority of people in the U.S. eat more protein than is necessary. So focus more on getting higher quality versus more quantity. Each person is individual and may need different amounts of protein depending on their body and activity level.

* A complete protein source is one that provides all of the essential amino acids. Examples are animal-based foods such as meat, poultry, fish, milk, eggs, and cheese.
* An incomplete protein source is one that is low in one or more of the essential amino acids.
* Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids. For example, rice and dry beans. Similarly, dry beans each are incomplete proteins, but together, these two foods can provide adequate amounts of all the essential amino acids your body needs.
* Do complementary proteins need to be eaten in the same meal? Research shows that your body can combine complementary proteins that are eaten within the same day.

Nuts, Seeds, Beans, and Tofu: alternative sources for healthy proteins

Nuts, Seeds, Beans, and TofuBeans, nuts, nut butters, peas, and soy products are good sources of protein, fiber, vitamins, and minerals. Many of the foods in this group provide iron, which is better absorbed when a source of vitamin C is consumed with the meal

Choose: Black beans, navy beans, garbanzos, lentils, and other beans. Nuts like almonds, walnuts and pecans. Soy products like tofu, soymilk, tempeh and veggie burgers. All of these are great sources of protein for vegetarians.

Avoid: Salted or sugary nuts; refried beans.
Dairy products and other sources for calcium and vitamin D

Milk and other dairy productsDairy products provide a rich source of calcium, necessary for bone health. Most are fortified with vitamin D, which helps the small intestine absorb calcium. Calcium can also be found in dark green, leafy vegetables, such as kale and collard greens, as well as in dried beans and legumes.

Recommended calcium levels are 1000 mg per day, 1200 mg if you are over 50 years old. Take a vitamin D and calcium supplement if you don’t get enough of these nutrients from your diet.

Choose non-fat or low-fat dairy products that do not contain rBST (bovine growth hormone). If you're lactose-intolerant, choose lactose-free and lower-lactose products, such as lactose free milk, hard cheeses and yogurt.

Avoid full-fat dairy products or products from cows treated with rBST.
Fats: avoid the bad fats and enjoy the good fats

Fats are another vital part to a healthy diet. Good fats are needed to nourish your brain, heart, nerves, hormones and all your cells, as well as your hair, skin, and nails. Fat also satisfies us and makes us feel full. It’s the type of fat that matters in addition to how much you consume.

* Saturated fats, primarily found in animal sources including red meat and whole milk dairy products, raise the low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD). Substitute lean meats, skinless poultry, and low-fat or nonfat dairy products, fish and nuts. Other saturated fat sources include vegetable oils such as coconut oil, palm oil and foods made with these oils.

* Trans fat raises low-density lipoprotein (LDL or "bad") cholesterol that increases your risk of coronary heart disease (CHD), as well as lowering HDL, or good cholesterol. Trans fats are created by heating liquid vegetable oils in the presence of hydrogen gas, a process called hydrogenation. Primary sources of trans fat are vegetable shortenings, some margarines, crackers, candies, cookies, snack foods, fried foods, baked goods, and other processed foods made with partially hydrogenated vegetable oils.

* Monounsaturated fats - People following traditional Mediterranean diets, which are very high in foods containing monounsaturated fats like olive oil, tend to have lower risk of cardiovascular disease, Primary sources are plant oils like canola oil, peanut oil, and olive oil. Other good sources are avocados; nuts such as almonds, hazelnuts, and pecans; and seeds such as pumpkin and sesame seeds.

* Polyunsaturated fats – These includes the Omega-3 and Omega-6 groups of fatty acids which your body can’t make. Omega-3 fatty acids are found in very few foods – primarily cold water fatty fish and fish oils. Foods rich in certain omega-3 fats called EPA and DHA can reduce cardiovascular disease, improve your mood and help prevent dementia. See below for more on Omega-3. Other sources of polyunsaturated fats are sunflower, corn, soybean, and flaxseed oils, and walnuts. It is important to know that these oils become unhealthy when heated due to the formation of free radicals, which can lead to disease.

How much fat is too much? It depends on your lifestyle, your weight, your age and most importantly the state of your health. Focus on including Monounsaturated fats and Polyunsaturated fats in your diet, decreasing Saturated fats, and avoiding Trans fats as much as possible. The USDA recommends that the average individual:

* Keep total fat intake to 20-35% of calories
* Limit saturated fats to less than 10% of your calories (200 calories for a 2000 calorie diet)
* Limit trans fats to 1% of calories (2 grams per day for a 2000 calorie diet)
* Limit cholesterol to 300 mg per day, less if you have diabetes.

13 Keys To A Healthy Diet

2009-12-31T22:12:00.000+08:00

Developing healthy eating habits isn't as confusing or as restrictive as many people imagine. The first principle of a healthy diet is simply to eat a wide variety of foods. This is important because different foods make different nutritional contributions.

Secondly, fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol—should make up the bulk of the calories you consume. The rest should come from low-fat dairy products, lean meat and poultry, and fish.

You should also try to maintain a balance between calorie intake and calorie expenditure—that is, don't eat more food than your body can utilize. Otherwise, you will gain weight. The more active you are, therefore, the more you can eat and still maintain this balance.

Following these three basic steps doesn't mean that you have to give up your favorite foods. As long as your overall diet is balanced and rich in nutrients and fiber, there is nothing wrong with an occasional cheeseburger. Just be sure to limit how frequently you eat such foods, and try to eat small portions of them.

You can also view healthy eating as an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat. A healthy diet doesn't have to mean eating foods that are bland or unappealing.

The following basic guidelines are what you need to know to construct a healthy diet.

1 Eat plenty of high-fiber foods—that is, fruits, vegetables, beans, and whole grains. These are the "good" carbohydrates—nutritious, filling, and relatively low in calories. They should supply the 20 to 30 grams of dietary fiber you need each day, which slows the absorption of carbohydrates, so there’s less effect on insulin and blood sugar, and provides other health benefits as well. Such foods also provide important vitamins, minerals, and phytochemicals (plant chemicals essential to good health).

2 Make sure to include green, orange, and yellow fruits and vegetables—such as broccoli, carrots, cantaloupe, and citrus fruits. The antioxidants and other nutrients in these foods may help protect against developing certain types of cancer and other diseases. Eat five or more servings a day.

3 Limit your intake of sugary foods, refined-grain products such as white bread, and salty snack foods. Sugar, our No.1 additive, is added to a vast array of foods. Just one daily 12-ounce can of soda (160 calories) can add up to 16 pounds over the course of a year. Many sugary foods are also high in fat, so they’re calorie-dense.

4 Cut down on animal fat. It’s rich in saturated fat, which boosts blood cholesterol levels and has other adverse health effects. Choose lean meats, skinless poultry, and nonfat or low-fat or nonfat dairy products.

5 Cut way down on trans fats, supplied by hydrogenated vegetable oils used in most processed foods in the supermarket and in many fast foods.

6 Eat more fish and nuts, which contain healthy unsaturated fats. Substitute olive or canola oil for butter or stick margarine.

7 Keep portions moderate, especially of high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.

8 Keep your cholesterol intake below 300 milligrams per day. Cholesterol is found only in animal products, such as meats, poultry, dairy products, and egg yolks.

9 Eat a variety of foods. Don't try to fill your nutrient requirements by eating the same foods day in, day out. It is possible that not every essential nutrient has been identified, and so eating a wide assortment of foods helps to ensure that you will get all the necessary nutrients. In addition, this will limit your exposure to any pesticides or toxic substances that may be present in one particular food.

10 Maintain an adequate calcium intake. Calcium is essential for strong bones and teeth. Get your calcium from low-fat sources, such as skim milk and low-fat yogurt. If you can't get the optimal amount from foods, take supplements.

11 Try to get your vitamins and minerals from foods, not from supplements. Supplements cannot substitute for a healthy diet, which supplies nutrients and other compounds besides vitamins and minerals. Foods also provide the "synergy" that many nutrients require to be efficiently used in the body.

12 Maintain a desirable weight. Balance energy (calorie) intake with energy output. Exercise and other physical activity are essential.

13 If you drink alcohol, do so in moderation. That is one drink a day for women, two a day for men. A drink is defined as 12 ounces of beer, 4 ounces of wine, or 1.5 ounces of 80-proof spirits. Excess alcohol consumption leads to a variety of health problems. And alcoholic beverages can add many calories to your diet without supplying nutrients.

2009-12-09T17:26:00.000+08:00

WHAT IS HEALTHY BODY WEIGHT

One of the easiest ways to check if you’re in a healthy weight is by measuring your Body Mass Index (BMI), which calculates the range of healthy weights for different heights and is a useful guide for most adults. Follow the simple procedures below:

1. Convert your weight into kilograms (kg) and your height into metres (m).

2. Divide your weight by your height squared. This figure is your BMI.

You might have read from some other guidelines that recommend a different cut-off for overweight and obesity. Indeed, the WCRF guide has indicated that healthy BMI for men and women in Asia is between 18.5-22.9. Hence in the public health goal above, BMI was targeted at between 21 and 23.

Malaysian dietary guidelines continue to use BMI of between 18.5 to 24.9 as the desirable weight range. This is also the World Health Organisation recommended range. It is not necessary to be overly hung up on cut-offs. What is important is to bear in mind the recommendation of WCRF to be as lean as possible within the normal range of body weight.

For cancer prevention, it is important to remember that we should aim for the lower end of this range.

We have noted earlier that where the extra weight is laid down is important. We know that having excess fat around the waist is especially harmful. It is therefore useful to measure waist circumference as an approximate indicator of abdominal fat mass. It is a convenient and simple measurement that can be done using a tape measure.

As a guide, a healthy waist measurement is less than 80 cm (32 inches) for women and less than 90 cm (35 inches) for men. Remember that the measurement should be taken after breathing out!

Tips for maintaining healthy body weight

In most cases, overweight or obesity results from excessive intake of calories and lack of physical activity. You can lose weight by increasing your activity and reducing your food intake. In general, aim to lose no more than 0.5 to 1 kg per week.

The WCRF recommendations have provided several useful tips for maintaining ideal body weight. The Malaysian dietary guidelines have also provided several similar tips. I do believe these are doable things; we just have to tune our mind towards believing in them and actually doing them.

A) Lead a more active life; sneak in some exercises in your daily routine.

B) At work, do desk exercises or walk to your colleague’s work station instead of talking on the phone.

C) Take the stairs instead of the elevator or escalator.

D) Walk instead of driving for short distances.

E) If you drive, park further away from your destination and walk.

F) Wash your car yourself, clean your house briskly, do gardening/farming or mow your lawn.

G) Exercise at least three times per week for 20-30 minutes each time.

H) Go jogging, swimming, cycling or do brisk walking.

I) Take up recreational sports.

J) Play golf (minus the buggy).

K) Eat less high-fat, high-calorie foods and snacks.

L) Avoid overeating, nibbling and eating at irregular times.

M) Keep an eye on portion sizes as controlling the amount you eat is one of the best ways to maintain a healthy weight.

N) Avoid weight-loss diets that severely restrict calories and other nutrients.

O) Trying to lose weight with self-induced vomiting and the use of laxatives or diuretics can be dangerous.

TAKE ACTION TODAY

Recognising the high rate of overweight and obesity in this country, firm public health actions should be continued to arrest this increase. I refer again to the strategies and activities outlined in the National Plan of Action for Nutrition (NPAN) of Malaysia. It is the responsibility of all to take firm action, today.

Obesity is a chronic disease that creeps slowly into individuals, into the community. You should be aware that overweight and obesity increases your risk to coronary heart disease, stroke, diabetes and high blood pressure.

It also aggravates arthritis and breathing problems. It is probably less well known that overweight and obesity also causes certain cancers.

Now, the evidence is clear. Now you know that overweight and obesity can also increase risk to certain cancers. There is no doubt that maintaining a healthy weight is one of the most important things you can do to reduce your risk of cancer.

It is time that every Malaysian should know his body weight. He should monitor this weight regularly and take steps to maintain it within the desirable range. This should be done while he is still young. What is required is determination and discipline.

The full WCRF report can be obtained from the World Cancer Research Fund International website: www.dietandcancerreport.org/. The Malaysian dietary guidelines on maintaining healthy body weight is available from the Nutrition Society of Malaysia website: www.nutriweb.org.my.

2009-12-09T17:21:00.000+08:00

YOU CAN REDUCE YOUR RISK OF CANCER BY MAINTAINING A HEALTHY BODY WEIGHT

As a result of years of research into the topic, there is now general consensus among scientists, health professionals, and policy-makers that there is a close association between food, nutrition, physical activity, body composition, and the risk of cancer. It is now clear that cancer is, in large part, a preventable disease.

The World Cancer Research Fund (WCRF) expert report on: Food, Nutrition, Physical Activity and the Prevention of Cancer, released in November 2007, presents the evidence for this link and provides detailed recommendations for the prevention of cancers.
The maintenance of a healthy weight throughout life is one of the most important ways to protect against cancer.

In the NutriScene write up of September 14, I had summarised all the eight general recommendations and two special recommendations of the WCRF report.

In this instalment, I will look at the first recommendation: be as lean as possible within the normal range of body weight. The report discusses the evidence of being overweight or obese and increased risk to some cancers. Various specific recommendations were made in relation to reducing body fatness.

The report highlights that maintenance of a healthy weight throughout life is one of the most important ways to protect against cancer.

The evidence

You are aware that cancers can be caused by various toxic chemicals in foods and drinks. You have heard that consuming too much of certain foods increases the risk to certain cancers. It is less well known that overweight and obesity can increase the risk to cancers.

The evidence linking overweight, obesity and cancer is now even stronger than it was in the mid-1990s. There is now convincing evidence that excess body fat increases the risk of the following cancers: colorectal (bowel), oesophagus, pancreas, kidney, endometrium (womb) and breast (in postmenopausal women). Being overweight or obese probably also increases the risk of gallbladder cancer. There is limited evidence suggesting that greater body fatness is a cause of liver cancer.

It is not just the increase in body weight that increases risk to cancers. We also know that where we store extra weight affects cancer risk. Scientists have discovered that carrying excess fat around our waists can be particularly harmful. This is strongly linked to colorectal (bowel) cancer and probably to cancers of the pancreas and endometrium (womb), as well as breast cancer (in postmenopausal women).

There could be several reasons for this link between overweight, obesity and cancer. One example is the relationship between excess fat and the hormonal balance in the body. Research has shown that fat cells release hormones such as oestrogen, which increases the risk of cancers such as breast cancer.

While the exact mechanism for this cause of cancers is unclear, it is however certain that taking steps to avoid becoming overweight or obese is one of the most important things we can do to reduce our cancer risk.

WCRF recommendations

The recommendation of WCRF is therefore to be as lean as possible within the normal range of body weight.

The public health goals, which are for populations and are therefore principally for health professionals, are:

a)Median adult body mass index (BMI) to be between 21 and 23, depending on the normal range for different populations.

b)The proportion of the population that is overweight or obese to be no more than the current level, or preferably lower, in 10 years.

The personal recommendations, for people as communities, families, and individuals are:

a)Ensure that body weight through childhood and adolescent growth projects towards the lower end of the normal BMI range at age 21.

b)Maintain body weight within the normal range from age 21.

c)Avoid weight gain and increases in waist circumference throughout adulthood.

2009-12-09T17:07:00.000+08:00

WHAT IS OVERWEIGHT ACTUALLY?

Anyone who has a Body Mass Index (BMI) (weight divided by height squared) between 25 and 29.9 is considered overweight and between 30.0-34.9 is considered obese.

Even more worrying is the fact that this group is at high risk of contracting serious disorders like diabetes, hypertension and high blood cholesterol.

Other than asking people to exercise more and cut down on food, there should also be a change in the mindset?

THE MEDIA’S ROLE

According to M.Manivannan, a sportsman and the national kabbadi coach, the people should constantly be reminded that overweight and obesity has serious repercussions to one’s health in the long term.

This is where the media especially the television should be more proactive in educating the public on healthy eating and living, and not just remind the public repeatedly that taking good care of your health is important.

“The media should better educate the public on the consumption of healthy food and a healthy lifestyle rather than just airing advertisements,” said Manivannan who is the Sukma 2008 national technical delegate for kabbadi.

This slowly can help change the people’s lifestyle for the better.

Educationist Selamat Ahmad Kamal told Bernama that media could inform the public on the recommended daily allowance (RDA) for the body. Through this, Selamat said the public could gauge for themselves their daily requirement of sugar, fat and carbohydrates.

obese man“But I am afraid the media will make it too technical and the public will not understand. I hope the media can work with the Health Ministry to come up with short statements on how many spoons of sugar a normal body needs daily.

“As we are aware, the Malaysian Adult Nutrition Survey in 2003 revealed that only about 40 percent of adults consumed green vegetables on a daily basis and the television can play a good role here by encouraging the public to eat more of these stuff and tell us the benefits of doing so during the prime time news break when most of us will be having dinner,” he added.

“Of course they must tell us how much sugar is in the `teh tarik’ and how many glasses of `teh tarik’ we can consume in a day without fearing the reaction from the teh tarik sellers,” said the former Headmaster of a school in Mentakab, Pahang.

Selamat also told Bernama that the public had to be told that over indulgence in fast food and carbonated drinks too can be disastrous to health.

“I congratulate the former health minister Datuk Seri Chua Soi Lek for being bold enough to advice the government to stop certain advertisements deemed detrimental to the public’s health if consumed too much.”

EXERCISE A WAY OF LIFE

Overweight and obesity have increased but how about the physical activities to burn the extra calories?

Heavy machinery foreman Oh Ce Mai believes that exercise should be a way of life.

As many of us will give all sorts of excuse to avoid exerting our body, our daily routines can serve as good exercise regimes especially the walking that we do every day.

To encourage people to walk more, he suggested that the local councils should provide safe and comfortable pedestrian lanes.

“I would like to see more lanes created for walking in towns especially near commercial centres, bus stops and schools. At present there is little or no provision for such lanes covered with tree canopy to encourage people to walk to or from the bus stop, offices and the schools.

“Today we see many school children being obese or overweight as they do not walk much because their parents feel it is too dangerous for their children to walk on the roads,” said Oh, who maintains a healthy body.

Meanwhile, retired army personnel Taharin Abdul Shukor said how are we to encourage people to exercise when fields for recreational activities are out of bounds for the public or taken over for development.

“There are cases where the fields have been fenced up or reserved for elite groups and this saddens me.

“A good example will be a field in my hometown in Temerloh, Pahang. Today a mini stadium is on the field and the public has no free access,” lamented Taharin.

Taharin urged the Youth and Sports Ministry and the local council to look into the matter and to open up all fields like the Temerloh Mini Stadium to the public.

At the end of the day, it is all in the mindset. All we need to do is treat our daily physical activities as exercise regime and keep up with healthy eating habits.