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Taking your health back
- 1. Taking Your Health Back Dr Bayo Adewole
- 2. Outline •Scriptural reference •What is health •Why your body is important to you and God •Things that affect the quality of your physical health •Consequences of poor health •Common health issues that affect the afrocaribbean population •Things you can do to improve your health status. •Questions!
- 3. Scriptural Reference 3 John 1:2. NIV •Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well.
- 4. What is health? (1 Thessalonians 5:23) •Not merely the absence of disease •It is a state of total spiritual, soulical and physical wellbeing and peak performance
- 5. Health Behaviour •‘An action taken by a person to maintain, attain, or regain good health and to prevent illness. Health behaviour reflects a person’s health beliefs’
- 6. Why your body is important to you and God •Without it you are illegal on this earth •Through it you give God the legitimacy to move in your life and affairs • The fulfillment of your purpose depends on having a healthy body. •A healthy body is required for marital, family and occupational fulfillment and success Click to add text.
- 7. •where a person lives •the state of the surrounding environment •genetics •income •education level •relationships with friends and family •physical activity Things that determine the quality of your physical health
- 8. Consequences of poor health •Low energy •Reduced productivity •Relational issues •Loss of earnings •Loss of self esteem •Reduced life expectancy
- 9. Common health issues that affect the African- Caribbean population •Hypertension •Diabetes •Stroke •Obesity
- 10. Common health issues that affect the African-Caribbean population Risks factors for diabetes • Black/Asian • High BMI • (23 kg/m2 to indicate increased risk and 27.5 kg/m2 to indicate high risk) • Family history • Waist circumference • Physical activity Risk factors for Hypertension • Black/Asian • High BMI • Family history • Waist circumference • Physical activity • Stress • Salt
- 11. Hypertension
- 12. Weight and Waist measurement and disease
- 13. Stress related disorders •Chronic pain •High blood pressure •Low mood and anxiety •Poor concentration •Memory problems •Relationship issues
- 14. Taking control of your health “The hidden things belong to the LORD our God, but the revealed things belong to us and our children forever, so that we may follow all the words of this law.“ (Deut 29:29).
- 15. Take your health back •Watch what you eat •Reading and various brain activities •Exercise •Casting all your cares •Sleep well •Intermittent fasting •NHS health check - its free!
- 16. Exercise can be a walk in the park! “Physical training is good” 1 Tim 4:8a • A 30 minute Brisk walk Jogging Cycling Heavy gardening/housework …on >5 days a week • If it gets you slightly out of breath and a bit sweaty its working! • Two 15 minute bursts may be just as effective
- 17. Benefits of exercise •up to a 35% lower risk of coronary heart disease and stroke •up to a 50% lower risk of type 2 diabetes •up to a 50% lower risk of colon cancer •up to a 20% lower risk of breast cancer •a 30% lower risk of early death •up to an 83% lower risk of osteoarthritis •up to a 68% lower risk of hip fracture •a 30% lower risk of falls (among older adults) •up to a 30% lower risk of depression •up to a 30% lower risk of dementia
- 19. Proportions taken from food.gov.uk website 33% Starchy carbohydrates Bulk of meals 33% Fruit & Vegetables 5+ a Day 15% Milk & Dairy 3 portions daily 12% Meat, Fish, Eggs, Beans Oily fish once a week <8% High fat/sugary foods Avoid saturated fats
- 20. Wholegrains •Wheat, barely, rye, oats and rice •3 layers; •Fibre rich outer layer (bran) •Nutrient packed inner area (germ) •Central starchy part (endosperm) • Processing removes the bran and germ white variety • Surveys show 95% of adults don’t consume enough • Soluble & non-soluble fibre to prevent constipation, lower cholesterol and encourage healthy gut bacteria
- 21. Wholegrains May risk of type 2 diabetes, heart disease and some cancers • Aim for 3 servings daily • Low ‘GI’ (slow release of energy) which may keep you fuller for longer • Look out for ‘Whole’ before the name of the cereal Ideas: •Wholegrain cereals and cereal bars with yoghurt or milk for breakfast or as snacks •Wholemeal, granary, multigrain bread instead of white •Oatmeal and whole-oats to make flapjack •Quinoa, bulgur wheat, brown rice in salads or with curries
- 22. Fat We need some fats in our diet as they provide energy and some vitamins. Some our body cannot make; essential fatty acids (EFAs) •Saturated (animal products) •Trans (cakes/biscuits) blood cholesterol •Monounsaturated (olive/rapeseed oils, avocados) •Polyunsaturated (sunflower, corn, sesame oil) blood cholesterol
- 23. •Grill, boil, steam or poach instead of frying and roasting •Cutting off all visible fat, removing poultry skins, skim fat off mince from casseroles •Use an olive based or low fat spread instead of butter •Choose lower fat dairy products •Keep hidden sources of saturated fat to a minimum i.e. biscuits, pies etc. How to reduce saturated fat intake
- 24. Omega 3 Sardines Salmon Mackerel, kippers Herrings Tuna Swordfish Halibut, trout Plant sources linseed, walnuts and walnut oil Healthy Heart -EFAs: our body cannot make them so we have to obtain them through dietary sources
- 25. Salt is falling, all around us •Consuming too much salt in our diet can lead to high blood pressure risk of heart disease and stroke •Lots of foods have hidden salt – check labels •Current average intake is • 8.6g (2 tsp) •Recommended: 6g • ~ 75% of salt is hidden in food already! • Ready meals, soup, sauces, cereals, crisps stock cubes, processed meats, smoked fish
- 26. Tips to reduce salt intake •Don’t add during cooking or at the table •Use herbs and spices or lemon juice •Look at labels, check for lower salt varieties •Ask in restaurants for no salt •2 weeks no salt – taste buds can adjust so persist
- 27. Nutrition Labelling Look out for; •Fat & saturated fat, sugar, salt •All food labels contain a nutritional analysis panel which is key to choosing a healthier diet •These will tell you how much of each nutrient there is in a single portion and /100 grams
- 30. Common health issues in Black Men • Prostate cancer • 3 times commoner in blacks than white • Slow growing and usually without discernible symptoms • Cause is largely unknown • Commoner as one gets older • Curable if caught early • See your doctor if you have persistent difficulty with passing urine • All black men over 50's are entitled to a PSA test.
- 31. Prostrate
Editor's Notes
- Take or receive is from the greek word lambano, which mean to take or lay hold of. It is active word and denotes a deliberate, on purpose action.
- 1 Timothy 4:8. NIV For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. 3 John 1:2. NIV Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well.
- Health can be defined as physical, mental, and social wellbeing, and as a resource for living a full life. It refers not only to the absence of disease, but the ability to recover and bounce back from illness and other problems. Factors for good health include genetics, the environment, relationships, and education. A healthful diet, exercise, screening for diseases, and coping strategies can all enhance a person's health. 23Now may the God of peace himself sanctify you completely, and may your whole spirit and soul and body be kept blameless at the coming of our Lord Jesus Christ.
- Where Purpose is Unknown Abuse is Inevitable. The end of being healthy or having a healthy body is not health itself but purpose! 1 Corinthians 6:19-20 ESV “Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.”
- The first infographic shows the extent to which health is primarily shaped by factors outside the direct influence of health care and invites us to look at this bigger picture. It also highlights the gap of almost 20 years in health expectancy between people living in the most and least deprived areas of the UK – a gap that is explained not by our ability to see a doctor, but by differences in our experience of the things that make us healthy including good work, education, housing, resources, our physical environment and social connections.
- If you're African or African Caribbean and you live in the UK, you're more likely than people from other cultures to have certain health conditions, including high blood pressure (hypertension), diabetes and prostate cancer. Data indicates that black and Asian people are four times more likely to develop Type 2 diabetes, which is often lifestyle related. Black people are likely to develop the condition and its complications at a younger age than the rest of the population. There is evidence to show that black people of African descent living in the UK are three to four times more likely to have high blood pressure compared to white populations in the UK.(2-4) They have also been shown to have double the stroke mortality compared to the UK general population (5) as well as an increased risk of end stage renal failure (5) both of which can be caused by high blood pressure. This is also the case for some mixed-race people of African or African Caribbean descent. Experts aren't sure why these conditions are more common in people of African and African Caribbean origin, but they think it may be linked to diet, lifestyle and different ways of storing fat in the body. There are several ways to reduce your risk of these conditions. Find out how to protect yourself against: Here are eight health conditions black women should be especially aware of, plus how to best prevent them. Heart disease, stroke, and diabetes. ... Breast cancer. ... Cervical cancer. ... Fibroids. ... Premature delivery. ... Sickle cell disease. ... Sexually transmitted diseases. ... Mental health issues.
- Data indicates that black and Asian people are four times more likely to develop Type 2 diabetes, which is often lifestyle related. Black people are likely to develop the condition and its complications at a younger age than the rest of the population. using lower thresholds (23 kg/m2 to indicate increased risk and 27.5 kg/m2 to indicate high risk) for BMI to trigger action to prevent type 2 diabetes among Asian (South Asian and Chinese) populations Men are at high risk if they have a waist circumference of 94–102 cm (37–40 inches). They are at very high risk if it is more than 102 cm. Women are at high risk if they have a waist circumference of 80–88 cm (31.5–35 inches). They are at very high risk if it is more than 88 cm. There is evidence to show that black people of African descent living in the UK are three to four times more likely to have high blood pressure compared to white populations in the UK.(2-4) They have also been shown to have double the stroke mortality compared to the UK general population (5) as well as an increased risk of end stage renal failure (5) both of which can be caused by high blood pressure. A number of studies(7-9) including the Dietary Approaches to Stop Hypertension (DASH) study, have shown that reducing salt intake can lower blood pressure to a greater extent in the black population compared with the white population. Another study (10) demonstrated that a modest reduction in salt intake (from around 10g to 5g of salt per day) in black patients with high blood pressure resulted in both a fall in blood pressure (the major risk factor for cardiovascular disease) and urinary protein excretion (the major risk factor for renal disease and an independent risk factor for cardiovascular mortality). The fall in BP with salt reduction is equivalent to that seen with single drug treatment. It has been predicted that reducing salt intake from the current levels to 6g a day in black people of African descent could reduce their risk of a stroke by 45% and heart disease by 35%.(11)
- using lower thresholds (23 kg/m2 to indicate increased risk and 27.5 kg/m2 to indicate high risk) for BMI to trigger action to prevent type 2 diabetes among Asian (South Asian and Chinese) populations Men are at high risk if they have a waist circumference of 94–102 cm (37–40 inches). They are at very high risk if it is more than 102 cm. Women are at high risk if they have a waist circumference of 80–88 cm (31.5–35 inches). They are at very high risk if it is more than 88 cm
- "If you start exercising, your brain recognizes this as a moment of stress. As your heart pressure increases, the brain thinks you are either fighting the enemy or fleeing from it. To protect yourself and your brain from stress, you release a protein called BDNF (Brain-Derived Neurotrophic Factor). This BDNF has a protective and also reparative element to your memory neurons and acts as a reset switch. That's why we often feel so at ease and like things are clear after exercising," Leo Widrich writes. Simultaneously, your brain releases endorphins, another stress-related chemical. According to researcher MK McGovern, the endorphins minimize the physical pain and discomfort associated with exercise. They're also responsible for the feeling of euphoria that many people report when exercising regularly
- The eatwell plate shows how much of what most adults eat should come from each food group. This includes everything you eat during the day, including snacks. So, try to eat: – plenty of fruit and vegetables – plenty of bread, rice, potatoes, pasta and other starchy foods – choose wholegrain varieties whenever you can – some milk and dairy foods – some meat, fish, eggs, beans and other non-dairy sources of protein – just a small amount of foods and drinks high in fat and/or sugar
- The grain is the seed of these cereal crops By removing the bran and germ (white bread, pasta, rice etc) you can see that a lot of the fibre and nutrients including B and E vitamins are removed Fibre reduces transit time therefore reducing the time when damaging substances may be in contact with the gut wall whilst providing a thriving environment for good bacteria which produce gut protective substances
- Saturated – hard at room temp Trans – veg oils that have been processed to make them hard (on ingredients list as partially hydrogenated veg oil) It is recommended to reduce sat & trans fats and increase mono and polyunsaturated fats for heart and overall health.
- Tinned tuna – canning process removes omega 3
- Lowering salt intake it is possible to reduce your blood pressure and therefore reduce your risk of developing heart disease and stroke
- Food manufacturers portion sizes may be different to ours! Government are in the process of working with food manufacturers to bring in a UK wide traffic light system to reduce confusion around food labelling and differences in branded labels Can find info