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Health & Wellness Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Health & Wellness Ulster Council GAA Ulster Cancer Foundation

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Page 1: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Health & WellnessHealth & Wellness

Ulster Council GAA

Ulster Cancer Foundation

Page 2: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Health Facts

•Heart & Circulatory disease is the biggest killer in Ireland

•Tobacco use is the leading cause of preventable

death in Ireland

•One of the fastest growing causes of death in Ireland is liver disease and cirrhosis

•1 in 3 people will be affected by cancer sometime

in their lifetime

Page 3: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

•Obesity levels in Ireland increased by 67% between 1990-2000

•The highest prevalence of obesity recorded was among women aged 51-64 years (30% have a weight problem)

•By 2010, 26 million children in Europe are expected to be overweight – 6.4 million obese

- 20,000 obese children will have type 2 diabetes

- 1 million+ will show signs of high BP, cholesterol, heart disease

Page 4: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Keeping healthy

Health & Wellness

Page 5: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Eat a balanced diet

The foods you eat can either protect you from

diseases or increase your chances of getting

diseasesThe key to a healthy diet is to eat a wide variety of foodsThis will ensure that you get all the vitamins, minerals and nutrients that you need from your food

The Food Pyramid

Page 6: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

The Balance of Good Health

Page 7: Health & Wellness Ulster Council GAA Ulster Cancer Foundation
Page 8: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Drink water regularly

•The body needs water to function properly

•It prevents dehydration, is vital for kidneys and helps prevent constipation

•Aim to drink 1.2 litres each day (8 glasses)Cut down on salt

•High salt intake has been linked to increased risk of heart disease

•Adults should eat no more than 2.5g sodium / 6g salt each day

Page 9: Health & Wellness Ulster Council GAA Ulster Cancer Foundation
Page 10: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Exercise

Page 11: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Physical Activity

Approximately 2 million deaths each year are attributable to physical inactivity! World Health Organisation

People who live active lives are less likely to die early or to suffer from major illnesses

Maintains a healthy body weightProtects against heart diseasePrevents diabetesPrevents osteoporosisImproves mental healthGives you more energyPrevents some cancers

Page 12: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Get moving!

Recommendations –

For good health: •minimum of 30 minutes of moderate physical activity on most days of the week (at least 5 days). •You don’t have to do it all at once -

3 x 10 minutes or 2 x 15 minutes

Brisk 10 minute walk to and from work plus another 10 minute walk in your lunch break

Page 13: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Get moving!

At home

•Be active around the house•‘Attack’ chores!•Get the family involved

At work

•Be active at lunch – go for a walk•Take the stairs rather than the lift

At leisure time

•Walking is a great form of exercise•Check out your local GAA club/Leisure centre for events•Find an activity which interests you

Page 14: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Improving fitness!

Recommendations –

For fitness: •Take part in reasonably vigorous exercise lasting at least 20 minutes, 3 times a week

For best overall results, vary the type of activity:•Cardiovasular/aerobic•Strength•Flexability

Page 15: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Cardiovascular/Aerobic

Will strengthen your heart and lungs

Makes you fitter

Can lower blood pressure and cholesterol

Reduces body fat

Can tone muscles

Page 16: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Strength

Strengthens and tones muscles

Builds muscles

Body burns more calories

Strengthens bones

Page 17: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Flexibility

Help you to warm up and cool down

Help prevent muscle soreness

Reduce the likelihood of injury

Can improve muscle strength and endurance

Page 18: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

The Calorie Equation

Calories in = Calories out

Weight stays the same!

Calories in > Calories out

You will gain weight!

Calories in < Calories out

You will lose weight!

Page 19: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Body Mass Index

Allows you to discover if you are within healthy ranges Generally the higher a person’s BMI, the greater their chance of health problems

BMI does not take into account muscle mass!

BMI = weight (kg)

height (m)2 

BMI = 80kg

1.82m x 1.82m

BMI = 24.15 

Page 20: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Body Mass Index

BMI Weight Status Risk of developing health problems

<20 Underweight Increased

20 - 24.9 Normal Least

25 - 29.9 Overweight Increased

30 - 34.9 Obese High

35 - 39.9 Obese Class 2 Very high

>40 Obese Class 3 Extremely high

BMI = weight (kg) / height (m2)

Page 21: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Alcohol

People drink to relax, celebrate social occasions

or to enhance social gatherings

It is when people drink too much that problems occurShort term effects

•Reduced inhibitions

•Speech slurred

•Vision blurred

•Vomiting

•Blackouts

•Arguments

•Hangovers

Long term effects

•Heart disease

•High blood pressure

•Liver / kidney problems

•Stomach ulcers

•Cancers

•Alcoholism

•Reproductive problems

Page 22: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Alcohol

Research shows that Irish people:

•drink more than their European counterparts

•have the highest level of binge drinking in

Europe

Alcohol is a contributory factor in numerous traffic accidents, fires, thefts, domestic incidents and assaults in Ireland each year

Many Irish people are exceeding the weekly drinking recommendations

Page 23: Health & Wellness Ulster Council GAA Ulster Cancer Foundation
Page 24: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Alcohol

What are the recommended drinking limits?

>21 units per week

>4 units per day

>14 units per week

>3 units per day

2 – 2 ½ units

1 ½ units

1 ½ units 2 units

1 ½ units 1 ½ units125ml

Pub bottle – 2 ¼ units

Page 25: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

What is ‘binge’ drinking?

Alcohol

Men – 10 units of alcohol at one sitting

Women – 7 units of alcohol at one sitting

Drinking too much in one session can damage

your health!

Page 26: Health & Wellness Ulster Council GAA Ulster Cancer Foundation

Tips for safer drinking

Alcohol

Eat before you go drinking

Have a few glasses of water throughout the night

Avoid salty snacks

Avoid rounds and kitties

Dilute spirits

Pour home measures wisely

Adhere to recommended drinking limits