Transcript What does health and wellbeing mean to me?

Nutritional
Health
For
Your Wellbeing
Diarmuid Duggan
Senior Dietitian
Bon Secours Hospital
Cork
Introduction
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Defining health
The Science
The Guidelines
The Tools
(an introduction to CBT
and mindful eating)
What does health and wellbeing mean to me?
The Science
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Second expert report 2007
200 scientists and other experts –
global
Nine teams from universities and
research centres – thousands of
leading research studies –17
different types of cancer
World class panel 21 scientists –
observed by UN and other
international bodies
Graded- convincing, probable,
limited-suggestive, limited-no
conclusion
Recommendations- convincing or
probable
Be as lean as possible without
becoming underweight
BMI 18.5 – 24.9 ( not suitable for certain
populations)
Waist: women 80cm, men 94cm
Be physically active for at least 30
minutes every day
• 3 x 10 minute bouts
• Include some resistance activities
• Make it inclusive and enjoyable
Avoid sugary drinks
Limit consumption of energy
dense foods
• Particularly processed foods high in added
sugar, high in fat, low in fibre
Eat more of a variety of
vegetables, fruits, wholegrains,
and pulses
• Vitamins, minerals and phytochemicals
• Cell Protection
• Strengthen Immune system- Gut
• Speed up gut transit time
NB. Do not eat mouldy cereals (grains) or
pulses (legumes) -Aflatoxins
Limit Consumption of red meats
and avoid processed meats
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Convincing – Bowel cancer
Haem- damages colon lining
More meat means less plant based foods
Preserving meats: carcinogens are formed
500g(18oz) of cooked or 750g(27oz) of raw meat.
If consumed at all, limit alcoholic
drinks to 2 for men and 1 for
women a day
• Convincing: mouth, pharynx, larynx,
oesophagus, breast, and bowel (men)
• Probable: liver and bowel (women)
• May directly damage DNA
• Particularly harmful when combined with
smoking
Limit consumption of salty foods
and foods processed with salt
• 6g or 2.4g of sodium
• Probable: stomach cancer
• Processed foods high in salt, fat, and sugar
Don’t use supplements to protect
against cancer
• Probable: high dose supplements can effect
the risk of different cancers
• More research needs to be done
It is best to breastfeed exclusively
for up to 6 months.
• Convincing: breast cancer
• Probable: protects the child from being
overweight and obesity
After treatment Ca survivors
should follow these
recommendations
• Best available advice: ongoing research in
this area
• Recommendations can also reduce the risk
of chronic diseases like heart disease and
diabetes
And always remember – do not
smoke or chew tobacco
• Tobacco causes 90% of lung cancers
• Implicated in cancers of the mouth,
pharynx, larynx, oesophagus, pancreas,
cervix, kidney and bladder
• Particularly harmful when combined with
alcohol
Using the WCRF guidelines. Any
evidence?
• Study looking at
WCRF guidelines and
risk of death.
• 378,864 participants
• 9 European Countries
• Score 0-6 for men
• Score 0-7 for women
• 12.5 year follow up
• 5-6 for men, 6-7 for
women
• Associated with 34%
lower hazard of death
• Included cancer, heart
disease and lung disease
• Same for all 9 countries
Adherence to the World Cancer Research Fund/American Institute for Cancer Research guidelines and risk of death in
Europe: results from the European Prospective Investigation into Nutrition and Cancer cohort study
Am J Clin Nutr May 2013 vol. 97 no. 5 1107-1120
Is it all
about the
weight?
?Body
composition/
Metabolic
Health
Higher risk
of cancer
L ower risk
of cancer
Cognitive Behavioural Therapy
Unhelpful thinking styles
Unhelpful thinking styles
Unhelpful thinking styles
Unhelpful thinking styles
Mindful eating
Mindful Eating
• Calm relaxed
environment.
• Eat without guilt
• Am I Hungry?
• Eat with intention and
attention
• Body Mind Heart Scan
• See, smell, taste
mindfully.
• Use hunger and satiety
to guide when and how
much
• Use principles of
balance variety and
moderation
Hunger
Useful information
Websites
• www.cancer.ie (Irish Cancer Society)
• www.healthpromotion.ie (HSE health promotion)
• www.wcrf-uk.org (World Cancer Research Fund)
• www.dietandcancerreport.org (WCRF
Evidence)
• www.indi.ie
Association)
(Irish Nutrition and Dietetics