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Life Style Diseases Dr. Akheel Rizwan. DCH, MRCPCH ( UK )

Life style diseases

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Page 1: Life style diseases

Life Style Diseases

Dr. Akheel Rizwan. DCH, MRCPCH ( UK )

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Aim

Health & DiseaseLifestyle & problemsPreventionQuestion & answers

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What is changed in our Lifestyle as compared to ourgrand parents?

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1. Minimal physical exertion in most of the jobs

2. Availability of transport vehicles, so there is no need to walk

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What can you preventby choosing a better lifestyle?

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Easy access to cigarettes, alcohol, tobacco and drugs of addiction

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entertainment which makes you sit at one place, all throughout the yeari.e. T. V, , Computer, Music system etc

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Advances in medical field due to which people are living up to older age

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And many more . . . . .

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What are we getting in return?

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Lifestyle related diseases

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Diabetes

High blood pressure

High cholesterol

Heart disease at early age

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Obesity

Arthritis, spondylitis

Cavities in teeth

Gout

Cancer

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AND MANYMORE…………………………………………

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What can we do?

We are so busy.

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Simple things that can be changed in daily life without much effort

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1. Walk Where?

To a nearby grocery shop than going on bike

To a nearby department at your workplace than talking on phone

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For example

I want to speak to my colleague. I have two options

1. To call on her mobile and discuss

2. Walk to the department and talk directly

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2. Switch off T.V. while eating

We don’t understand when we are full and overeat if we do not concentrate on eating

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Avoid processed food as it contains

1. Refined flours like maida2. Artificial colors and

preservatives3. Most of the time , it is high in

salt even though the taste is not salty

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Some exercise like walking, swimming , stretching, suryanamaskar etc , even for 10 minutes a day is better than no exercise

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At home, one can be more active by making simple changes in room

Eg Sitting down for meals instead of using a dining table

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We can choose activities that involve physical exercise when we spend spare timeEgPlaying an outdoor game with friends rather than watching it on T.V.Going out for a walk with friend rather than sitting and talking

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We do not get enough sunshine even though plenty is available in our country

Indoor job

minimal outdoor activities

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How does sunshine help us?

Vitamin D is produced in the skin when sun rays fall on it.Vitamin D makes your bones and muscles stronger It is known to have other good effects like protection from various cancers and heart diseases

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Include good amount of fiber in diet

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Fibre is that portion of vegetarian diet which our digestive system cannot digest. Though it is ultimately completely thrown out of our body in stools, it has numerous health benefits.

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High fibre diet helps to prevent common diseases of urban population like:

Obesity High cholesterol Diabetes mellitus Cardiovascular diseases Constipation Colon cancer Irritable bowel syndrome etc Piles

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I

Most of the UNPROCESSED VEGETARIAN food has good fiber content

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1. Eat fresh whole fruit instead of fruit juice

2. Carry food items like an apple, a banana , a mixture of roasted peanuts etc

at workplace and eat it when hungry instead of eating food available in canteen like samosa, bread, etc

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High salt intake can cause various health problems like

High blood pressureObesityHeart disease

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How much sodium should we eat daily?1. One to two grams2. Ten grams3. As much as we want4. None at all

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• One to two grams

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One teaspoon [ 5 grams] salt contains how much sodium?

1. one gram2. two grams3. ten grams4. one milligram

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• Two grams

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Most of the salt we eat every day is "hidden".

80% of the salt we eat is hiding in processed foods like bread

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Hidden salt

Some foods that do not taste salty may have high sodium

Eg bread tomato sauce cakes and biscuits. take-away foods, such chips, etc Chinese food processed cheese

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If you buy a packed food item e.g. bread, how will you find out how much salt it contains?

1. ask the shopkeeper2. read the label3. ask your doctor4. taste it and find out

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How will you effectively read the label?

Any ingredient that has sodium, salt or soda as part of its name (e.g. monosodium glutamate, baking soda) contains sodium.

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Sodium level in food [in gram per 100 gram]

• Low - 0.1 or less

• Medium - 0.1-0.6g

• High - 0.6 or more

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• Do not get mislead by mere words like

healthy cholesterol free low fat natural etc etcAsk questions to yourself and try to get correct

answers

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Thank you