healthy lifestyle n. bolormaa, md, mms, researcher of nutrition research center of public health...
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Healthy lifestyle Healthy lifestyle
N. Bolormaa, MD, MMS, N. Bolormaa, MD, MMS, Researcher of Nutrition research center of Researcher of Nutrition research center of
Public health InstitutePublic health Institute
What is the healthy lifestyle What is the healthy lifestyle
A way of living that LOWERS THE RISK of being seriously ill or dying early.
Not all illness and disease is preventable;
however a large proportion of deaths, particularly those from coronary heart disease and lung cancer, can be avoided.
What is the healthy lifestyle What is the healthy lifestyle
A way of living that HELPS YOU ENJOY more aspects of your life.
Health is not just about avoiding a disease or illness. It is about physical, mental and social well-being too.
What is the healthy lifestyle What is the healthy lifestyle
A way of living that HELPS YOUR WHOLE FAMILY.
When you adopt a healthy lifestyle you provide a more positive role model for other people in your family, particularly children.
You will also create a better environment for them to grow up in.
By helping them to follow a healthier lifestyle you will be contributing to their wellbeing and enjoyment of life now and in the future.
Healthy lifestyle helps: Healthy lifestyle helps:
To change your behaviour and IMPROVE YOUR HEALTH so that you and your family live healthier, longer lives.
To make healthier choices in your lifestyle which will give you more opportunity to ENJOY MORE ASPECTS OF YOUR LIFE FOR LONGER.
Burden of disease Burden of disease
Chronic diseases, such as heart disease, stroke, cancer, chronic respiratory diseases and diabetes, are by far the leading cause of mortality in the world, representing 60% of all deaths.
Scientific studies have identified certain types of behavior (Lifestyle) that contribute to the development of chronic diseases and early death.
Determinants of health Determinants of health
A significant amount of the mortality and morbidity experienced worldwide today is preventable.
The major determinants of health are
socioeconomic factors, lifestyle factors and the physical environment.
Lifestyle-related factors that were acknowledged
in health report of the WHO included unhealthy nutrition, physical inactivity, tobacco use and the use of alcohol.
Lifestyle related factors Lifestyle related factors
Unhealthy diet: Unhealthy diet: Low intake of fruits and vegetables, high intake of high-energy foods such as processed foods high in fats and sugars
Physical inactivity Physical inactivity
Tobacco use Tobacco use
Alcohol use Alcohol use
Facts on lifestyle related factors Facts on lifestyle related factors
5.8
75.1
19.1
4.4
69.8
25.8
5.2
72.5
22.3
0
10
20
30
40
50
60
70
80
0 serving < 5 servings > 5 servings
Male Female Total
Fruit and vegetable intake
Facts on lifestyle related factors Facts on lifestyle related factors
20.1
26.1
23.1
0
5
10
15
20
25
30
Male Female Both
29.4
17.6
23.1
0
5
10
15
20
25
30
35
Urbam Rural Borth
Physical inactivity
Facts on lifestyle related factors Facts on lifestyle related factors
43.1
5.34.11.4
24.2
3.4
05
101520253035404550
Daily smokers Non daily smokers
Male Female Total
Tobacco use
Facts on lifestyle related factorsFacts on lifestyle related factors
42.6
25
33.5
0
5
10
15
20
25
30
35
40
45
Male Female Both
60.8
51.1
0
10
20
30
40
50
60
70
Occasional Moderate
Frequent
Alcohol use
Facts on lifestyle related factors Facts on lifestyle related factors
18.2
7.2
25.5
12.5
21.8
9.8
0
5
10
15
20
25
30
Overweight Obese
Male Female Total
Overweight and obesity
Facts on lifestyle related factors Facts on lifestyle related factors
9.4
69.9
20.7
0
10
20
30
40
50
60
70
80
No risk At risk High risk
Risk in developing NCDs
What should we do What should we do
12 steps to healthy eating 12 steps to healthy eating
1.1. Eat a nutritious diet based on a variety of Eat a nutritious diet based on a variety of foods originating mainly from plants, rather foods originating mainly from plants, rather than animals. than animals.
2.2. Eat bread, grains, pasta, rice or potatoes Eat bread, grains, pasta, rice or potatoes several times per day. several times per day.
12 steps to healthy eating 12 steps to healthy eating
3.3. Eat a variety of vegetables and fruits, Eat a variety of vegetables and fruits, preferably fresh and local, several times preferably fresh and local, several times per day (at least 400 g per day). per day (at least 400 g per day).
4.4. Maintain body weight between the Maintain body weight between the recommended limits (a BMI of 18.5–25) recommended limits (a BMI of 18.5–25) by taking moderate levels of physical by taking moderate levels of physical activity, preferably daily. activity, preferably daily.
12 steps to healthy eating 12 steps to healthy eating
5.5. Control fat intake (not more than 30% of Control fat intake (not more than 30% of daily energy) and replace most saturated daily energy) and replace most saturated fats with unsaturated vegetable oils or fats with unsaturated vegetable oils or soft margarines. soft margarines.
6.6. Replace fatty meat and meat products Replace fatty meat and meat products with beans, legumes, lentils, fish, poultry with beans, legumes, lentils, fish, poultry or lean meat. or lean meat.
12 steps to healthy eating 12 steps to healthy eating
7.7. Use milk and dairy products (kefir, sour Use milk and dairy products (kefir, sour milk, yoghurt and cheese) that are low in milk, yoghurt and cheese) that are low in both fat and salt. both fat and salt.
8.8. Select foods that are low in sugar, and Select foods that are low in sugar, and eat refined sugar sparingly, limiting the eat refined sugar sparingly, limiting the frequency of sugary drinks and sweets. frequency of sugary drinks and sweets.
12 steps to healthy eating 12 steps to healthy eating
9.9. Choose a low-salt diet. Total salt intake Choose a low-salt diet. Total salt intake should not be more than one teaspoon (6 should not be more than one teaspoon (6 g) per day, including the salt in bread and g) per day, including the salt in bread and processed, cured and preserved foods.processed, cured and preserved foods.
10.10. If alcohol is consumed, limit intake to no If alcohol is consumed, limit intake to no more than 2 drinks (each containing 10 g of more than 2 drinks (each containing 10 g of alcohol) per day. alcohol) per day.
12 steps to healthy eating 12 steps to healthy eating
11.11. Prepare food in a safe and hygienic way. Prepare food in a safe and hygienic way. Steam, bake, boil or microwave to help Steam, bake, boil or microwave to help reduce the amount of added fat. reduce the amount of added fat.
12.12. Promote exclusive breastfeeding and the Promote exclusive breastfeeding and the introduction of safe and adequate introduction of safe and adequate complementary foods from the age of complementary foods from the age of about 6 months, while breastfeeding about 6 months, while breastfeeding continues during the first 2 years of life. continues during the first 2 years of life.
Physical activity Physical activity
Physical Activity is necessary to stimulate the body’s own natural maintenance and repair system.
Your bones, joints and muscles – especially your
heart – will actually stay younger if you keep them busy.
If you are not Physically Active you increase your Health Risks in many ways.
Plan to increase physical activity Plan to increase physical activity
If you are not physically active IDENTIFY WHEN you could be more physically active and HOW. put more physical effort into housework; walk briskly, get off the bus or tram one stop earlier; choose to climb the stairs even if there is a lift,
play sports.
Plan to increase physical activity Plan to increase physical activity
START SLOWLY – DON’T do too much too soon.
Listen to your body: if you experience dizziness, nausea, pain and extreme tiredness you are doing too much too soon.
Plan to increase physical activity Plan to increase physical activity
If you are comfortable with what you are doing increase the amount of exercise and BUILD IT UP GRADUALLY.
AIM at half an hour of MODERATELY INTENSE Physical Activity FIVE or more days a week.
MODERATELY INTENSE
MODERATELY INTENSE Physical Activity means you should get slightly out of breath.
This is healthy. If your muscles are working better so is your heart.
TOBACCO USE TOBACCO USE
Smoking is the greatest single self-imposed risk to health of all.
RISKS TO YOU: Respiratory illness, coronary heart disease, cancer
RISKS TO YOUR FAMILY: Respiratory illness, chest, nose, ear and throat infections. Your family’s risks are increased two to three times if you smoke.
Alcohol use Alcohol use
Drinking small amounts of alcohol can be a pleasant social activity for many people.
Indeed drinking small quantities of alcohol can reduce the risk of heart disease for older people if it does not conflict with any medication being taken.
However as the amount we drink and the number of times we drink increases, then so do the risks.
Alcohol useAlcohol use
RISKS TO YOU Raised blood pressure, which increases the risk
of Stroke; stomach disorders; depression and emotional disorders; cancers, particularly of the mouth, throat and
gullet; hepatitis and cirrhosis of the liver; malnutrition; accidents at home, at work and on the roads;
suicide.
Thank you for Thank you for your attention your attention