Transcript Healthy Lifestyles - (English) - January 2010

Healthy lifestyle
N. Bolormaa, MD, MMS,
Researcher of Nutrition research center of
Public health Institute
What is the healthy lifestyle

A way of living that LOWERS THE RISK
of being seriously ill or dying early.

Not all illness and disease is preventable;
however a large proportion of deaths,
particularly those from coronary heart
disease and lung cancer, can be avoided.
What is the healthy lifestyle

A way of living that HELPS YOU ENJOY
more aspects of your life.

Health is not just about avoiding a
disease or illness. It is about physical,
mental and social well-being too.
What is the healthy lifestyle

A way of living that HELPS YOUR WHOLE FAMILY.

When you adopt a healthy lifestyle you provide a more
positive role model for other people in your family,
particularly children.

You will also create a better environment for them to
grow up in.

By helping them to follow a healthier lifestyle you will be
contributing to their wellbeing and enjoyment of life now
and in the future.
Healthy lifestyle helps:

To change your behaviour and IMPROVE
YOUR HEALTH so that you and your
family live healthier, longer lives.

To make healthier choices in your lifestyle
which will give you more opportunity to
ENJOY MORE ASPECTS OF YOUR
LIFE FOR LONGER.
Burden of disease
 Chronic
diseases, such as heart disease,
stroke, cancer, chronic respiratory
diseases and diabetes, are by far the
leading cause of mortality in the world,
representing 60% of all deaths.
 Scientific
studies have identified certain
types of behavior (Lifestyle) that contribute
to the development of chronic diseases
and early death.
Determinants of health

A significant amount of the mortality and morbidity
experienced worldwide today is preventable.

The major determinants of health are
socioeconomic factors, lifestyle factors and the
physical environment.

Lifestyle-related factors that were acknowledged
in health report of the WHO included unhealthy
nutrition, physical inactivity, tobacco use and the
use of alcohol.
Lifestyle related factors
 Unhealthy
diet: Low intake of fruits and
vegetables, high intake of high-energy foods
such as processed foods high in fats and sugars
 Physical
inactivity
 Tobacco
use
 Alcohol
use
Facts on lifestyle related factors
Fruit and vegetable intake
Male
Female
75.1
80
Total
69.8 72.5
70
60
50
40
25.8
30
19.1
20
10
5.8
4.4
22.3
5.2
0
0 serving
< 5 servings
> 5 servings
Facts on lifestyle related factors
Male
Female
Urbam
Both
Rural
Borth
35
30
26.1
25
30
29.4
23.1
20.1
23.1
25
20
20
15
15
10
10
5
5
0
0
Physical inactivity
17.6
Facts on lifestyle related factors
Tobacco use
Male
50
45
40
35
30
25
20
15
10
5
0
Female
Total
43.1
24.2
4.1
Daily smokers
5.3
1.4
3.4
Non daily smokers
Facts on lifestyle related factors
Male
45
Female
Both
70
33.5
35
25
20
15
10
Moderate
Frequent
42.6
40
30
Occasional
25
60.8
60
50
40
30
20
5
10
0
0
Alcohol use
5
1.1
Facts on lifestyle related factors
Overweight and obesity
Male
Female
Total
30
25.5
25
20
21.8
18.2
15
12.5
9.8
10
7.2
5
0
Overweight
Obese
Facts on lifestyle related factors
Risk in developing NCDs
No risk
80
At risk
High risk
69.9
70
60
50
40
30
20.7
20
10
0
9.4
What should we do
12 steps to healthy eating
1.
Eat a nutritious diet based on a variety of
foods originating mainly from plants, rather
than animals.
2.
Eat bread, grains, pasta, rice or potatoes
several times per day.
12 steps to healthy eating
3.
Eat a variety of vegetables and fruits,
preferably fresh and local, several times
per day (at least 400 g per day).
4.
Maintain body weight between the
recommended limits (a BMI of 18.5–25)
by taking moderate levels of physical
activity, preferably daily.
12 steps to healthy eating
5.
Control fat intake (not more than 30% of
daily energy) and replace most saturated
fats with unsaturated vegetable oils or
soft margarines.
6.
Replace fatty meat and meat products
with beans, legumes, lentils, fish, poultry
or lean meat.
12 steps to healthy eating
7.
Use milk and dairy products (kefir, sour
milk, yoghurt and cheese) that are low in
both fat and salt.
8.
Select foods that are low in sugar, and eat
refined sugar sparingly, limiting the
frequency of sugary drinks and sweets.
12 steps to healthy eating
9.
Choose a low-salt diet. Total salt intake
should not be more than one teaspoon (6
g) per day, including the salt in bread and
processed, cured and preserved foods.
10.
If alcohol is consumed, limit intake to no
more than 2 drinks (each containing 10 g of
alcohol) per day.
12 steps to healthy eating
11.
Prepare food in a safe and hygienic way.
Steam, bake, boil or microwave to help
reduce the amount of added fat.
12.
Promote exclusive breastfeeding and the
introduction of safe and adequate
complementary foods from the age of about
6 months, while breastfeeding continues
during the first 2 years of life.
Physical activity

Physical Activity is necessary to stimulate the
body’s own natural maintenance and repair
system.

Your bones, joints and muscles – especially your
heart – will actually stay younger if you keep
them busy.

If you are not Physically Active you increase your
Health Risks in many ways.
Plan to increase physical activity
 If
you are not physically active IDENTIFY
WHEN you could be more physically active
and HOW.




put more physical effort into housework;
walk briskly,
get off the bus or tram one stop earlier;
choose to climb the stairs even if there is a lift,
play sports.
Plan to increase physical activity
SLOWLY – DON’T do too much
too soon.
 START
 Listen
to your body: if you experience
dizziness, nausea, pain and extreme
tiredness you are doing too much too
soon.
Plan to increase physical activity
 If
you are comfortable with what you are
doing increase the amount of exercise and
BUILD IT UP GRADUALLY.
 AIM
at half an hour of MODERATELY
INTENSE Physical Activity FIVE or more
days a week.
MODERATELY INTENSE
 MODERATELY
INTENSE Physical Activity
means you should get slightly out of
breath.
 This
is healthy. If your muscles are
working better so is your heart.
TOBACCO USE

Smoking is the greatest single self-imposed risk
to health of all.

RISKS TO YOU: Respiratory illness, coronary
heart disease, cancer

RISKS TO YOUR FAMILY: Respiratory illness,
chest, nose, ear and throat infections. Your
family’s risks are increased two to three times if
you smoke.
Alcohol use

Drinking small amounts of alcohol can be a
pleasant social activity for many people.

Indeed drinking small quantities of alcohol can
reduce the risk of heart disease for older people if
it does not conflict with any medication being
taken.

However as the amount we drink and the number
of times we drink increases, then so do the risks.
Alcohol use
RISKS TO YOU
 Raised blood pressure, which increases the risk
of Stroke;
 stomach disorders;
 depression and emotional disorders;
 cancers, particularly of the mouth, throat and
gullet;
 hepatitis and cirrhosis of the liver;
 malnutrition;
 accidents at home, at work and on the roads;
suicide.
Thank you for
your attention