Some tips on Healthy Living
It
can be easy to take your health for granted. But by following
a healthy lifestyle you can reduce the risk of becoming seriously
ill.
Smoking
Over
120,000 people die each year in the UK from smoking-related
diseases. Every cigarette you smoke can shorten your life by
an average of five and a half minutes. Smoking is associated
with more than 50 different diseases and disorders - many fatal.
Approximately a half of all life-long smokers will die of smoking
related diseases. Smoking is the single largest avoidable cause
of death and disability in the UK. Babies of smokers are smaller
than those of non smokers. The cost to the NHS of smoking-related
disease is about 1.5 billion pounds per year. There is evidence
that helping smokers to stop smoking can be effective and highly
cost-effective.
Effects
on non-smokers (passive smoking):
Passive
smoking causes a range of problems - from cancer and heart disease
to irritation of eyes and stinking clothes. For many of Britain's
3.4 million people with asthma, it is a constant hazard. Nearly
half of all children in Britain live in a smoking household
and over 17,000 under-5s are hospitalised as a result of their
parents' smoking each year.
HOW
TO GIVE UP
Stopping
smoking is all about motivation. Without the real desire to
give up you are unlikely to succeed. You must want to give up
rather than feel you should give up.
Set
a date a week or so in the future when you intend to stop.
Tell all your friends, relations and work colleagues that you're
giving up on that day and ask for their support and encouragement.
If at all possible, find someone to give up with you.
When the big day comes, plan it carefully with plenty to keep
you occupied. Avoid situations where the desire to smoke will
be strongest such as whilst drinking.
Finally, carefully put the money you would have spent on cigarettes
on one side, each day, to save up for some special treat as
a reward.
If you've tried everything and failed but are still keen to
give up, seek help from your doctor.
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Alcohol
In
large quantities, on a regular basis, alcohol can have a very
serious negative effect on health. At one extreme it can kill.
This can be either from diseases or from impaired function resulting
in road traffic accidents. Heavy drinking is blamed for up to
33,000 deaths a year in the UK. Over 9 million people in the
UK drink at levels that place their long-term health at risk.
Alcoholic liver disease is a significant cause of morbidity
and mortality. Alcohol excess also cases many other serious
diseases.
In small quantities, alcohol can actually be beneficial to health.
Benefits of alcohol generally apply only to men aged 40 years
or over or postmenopausal women. Maximum health advantage can
be obtained by drinking no more than one or two units of alcohol
daily.
A
recommended accepted safe limit is 28 units a week for men and
21 units for women, a unit being approximately a glass of wine,
half a pint of beer or a single measure of spirit. This recommended
maximum presumes that the consumption is spread throughout the
week and not consumed all at once in a 'binge'.
The
risk of developing alcohol related problems depends on the number
of units of alcohol consumed per week. Consistent consumption
of four or more units of alcohol per day for men (three units
or more for women) carries increased health risks.
Please
see your GP if you feel you have an alcohol problem.
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Exercise
There
is good evidence that shows mild to moderate physical activity
is the best way to health. To be healthy, experts recommend
being physically active on at least five days out of seven.
If you want to reduce your risk of suffering from coronary artery
disease, obesity or mental health problems, research indicates
you should be physically active. To achieve these health benefits
doesn't require the same intensity of training as becoming fit.
You can simply build physical activity into your daily routine,
either as a form of 'active commuting' (walking or cycling,
perhaps) or in the comfort of a health club. The main message
is that it doesn't have to be hell to be healthy. Some people
are put off becoming more active because they think they have
to work out at a high intensity, compete with others or wear
a designer tracksuit. None of these things are necessary.
Top
active living tips:
Use
the stairs instead of the escalator or lift at work.
Park your car in the parking bay furthest from the supermarket.
Don't use the remote control to change TV channels.
The
key message is that a little goes a long way. Physical activity,
no matter how small, is better than none. Regular exercise has
both physical and mental benefits.
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Diet
If
your diet is poor, your body has ways of letting you know, for
example, you may be overweight or underweight. Ultimately, a
bad diet can lead to serious problems such as heart disease.
A good diet helps fight off disease and makes you look and feel
good.
Excess
body weight is an important public health problem because it
is associated with:
Type
II diabetes mellitus
Hypertension and stroke
Hyperlipidaemia
Some cancers
Obesity is graded according to the Body Mass Index (BMI):
overweight:
BMI 25-30
obese: BMI 30-40
morbidly obese: BMI >40
The
current guidelines are based on the following five food groups:
Carbohydrates:
such as bread, other cereals and potatoes . This group usually
forms the main part of your diet.
Fruit and vegetables: This includes
fresh, frozen and tinned varieties, salad vegetables, beans
and lentils, dried fruit and fruit juice. Eat at least five
portions a day (fruit juice counts as only one portion however
much you drink in a day).
Dairy foods: Eat or drink in moderation
and choose lower fat versions whenever possible.
Proteins: such as meat, fish and
alternatives. Alternatives include eggs, beans and lentils,
nuts and textured vegetable protein. Eat moderate amounts and
choose lower fat versions whenever possible. Try to eat at least
one portion of oily fish (e.g. sardines or salmon) a week.
Fats and sugar: Eat sparingly,
i.e. infrequently and/or in small amounts.
Your
practice nurse or your GP can provide you with plenty of information
about healty eating. Additionally you can also be refered to
a dietician if the situation dictates it.
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Immunisations
Immunisations
play an important role in preventing disease.
CHILDREN/YOUNG
ADULTS:
In UK we have a comprehensive immunisation programme for children.
Parents can get plenty of information by attending the Child
Health Surveillance clinics which run regularly at our surgery.
The Health Visitors and doctors will be pleased to discuss all
the issues around immunisations. From time to time we see an
increase of incidence of illnesses which are preventable due
to reluctance of giving children their immunisations.
For
Current Schedule:
Please
visit 
ADULTS:
Adults are increasingly offered seasonal immunisations - in
particular the 'flu jab'. Influenza as
a disease can cause considerable morbidity and occasional mortality.
All patients over 65 years old and patients between the ages
of 6 months and 65 years who have certain chronic diseases are
recommended to have an annual 'flu immunisation. Please talk
to the practice nurses or your doctor for further advice.
TRAVEL
IMMUNISATIONS:
These play an important role in your well being whilst you are
abroad. Our practice nurses are highly qualified in this area
and able to advise you accordingly. Please make an appointment
to see the practice nurse. It will be helpful to have your itenary
with you so that you may be given the most accurate advice.
Please be aware that there may be a cost incurred for some travel
vaccination.
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