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Health & WellnessHealth & 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
•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
Keeping healthy
Health & Wellness
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
The Balance of Good Health
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
Exercise
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
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
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
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
Cardiovascular/Aerobic
Will strengthen your heart and lungs
Makes you fitter
Can lower blood pressure and cholesterol
Reduces body fat
Can tone muscles
Strength
Strengthens and tones muscles
Builds muscles
Body burns more calories
Strengthens bones
Flexibility
Help you to warm up and cool down
Help prevent muscle soreness
Reduce the likelihood of injury
Can improve muscle strength and endurance
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!
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
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)
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
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
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
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!
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