Tips for a healthy life

[LahoreEstate]

Wednesday, April 08, 2009
Muhammad Qasim

Islamabad

Food and nutrition policy is central to the prevention and control of non-communicable diseases (NCDs) such as heart disease, hypertension, diabetes, cancer and obesity but unfortunately Pakistan at present has no such policy.

The World Health Statistics 2008 has reported a global shift from infectious diseases to non-communicable diseases, with heart diseases and stroke as primary killers and a rise of cancer that is tied to an aging population.

Pakistan has also witnessed double burden of diseases in 2008. Pakistan has not been able to control the burden of communicable diseases like TB, malaria, dengue fever, typhoid, viral hepatitis and cholera etc whereas at the same time there is a rising trend of non-communicable diseases like heart disease, stroke, diabetes, hypertension and cancer in the country mainly due to ‘unhealthy’ eating practices according to health experts.

“By promoting healthy habits only, the government could significantly minimise the burden of patients at healthcare facilities including hospitals saving a huge budget being spent there,” said Dr Sohail Tariq while talking to ‘The News’ adding the concerned authorities in health sector should emphasise on prevention and control of diseases that would certainly save a huge budget being spent for curative purposes.

“For a healthy society, there should be a proper food and nutrition policy in Pakistan and general public should be educated on what to eat and what to avoid,” he said adding a healthy variety of safe food is one of the best ways to promote health and support a healthy society.

“Healthy diet is based mainly on foods of plant origin, rather than animal. Just like clean air and water, a variety of high quality food is essential for human health,” said Professor of Community Medicine at Islamabad Medical & Dental College Dr Muhammad Ashraf Chaudhry.

“A diet that is high in saturated fats (such as ghee, butter etc), oils (such as hydrogenated vegetable oil), high-fat dairy products (butter, cream and certain cheeses) and high-fat meat products, and low in vegetables and fruit, contributes significantly to the development of cardiovascular diseases, diabetes, cancers and obesity.”

To a query, he said the government should work on promotion of healthy traditional habits among public such as high consumption of grains, pasta, rice, legumes, beans, fish, poultry, vegetables, fruits and olive oil while intake of saturated fats should be discouraged. “Vegetables, salads and fruits are the best source of vitamins and minerals and eating a variety of fibre-containing foods is important for prevention of constipation, colon cancer and haemorrhoids (piles),” said Dr Ashraf.

“Control fat intake (not more than 30% of daily energy) and replace most saturated fats (such as butter, ghee) with unsaturated oil (such as olive oil) or soft margarine. Avoid Trans fats found in cake mixers, crackers, cookies, breakfast cereals, mayonnaise etc.,” maintained Dr Ashraf and added one should eat less meat, dairy products and cocoa. “There is a potential link between high red meat intake and colon cancer.”

He said that one should use milk and dairy products (such as yoghurt and cheese etc) that are low in both fat and salt. “Avoid refined sugar (found in cakes, cookies, candies, fruit juices). Select foods that are low in sugar limiting the frequency of sugary drinks and sweets. Tap water after boiling should be taken in place of most soft drinks,” he said adding a healthy person should drink at least 8-10 glasses of water daily.

Talking on tips for healthy life, he said, “Minimize intake of refined, processed foods. Choose a low salt diet. Total salt intake should not be more than one teaspoon (6g) per day, including the salt in bread and processed cured and preserved foods. Eat fish at least twice a week or supplement with fish oil daily. Reduce starches in your diet. Avoid dieting and diet drinks. Never skip your breakfast. Eat one apple and a cup of Porridge in the breakfast. Start taking anti-ageing vitamins such as vitamin B12, folic acid, vitamin B6, riboflavin and vitamin C.”

He added that one should monitor and control his or her blood cholesterol levels. “Eat one boiled egg daily. People with heart disease should eat egg white and avoid egg yolk. Prepare food in safe and hygienic way. Cook food thoroughly. Eat cooked food as soon as possible. Stored foods should be kept either hot (near above 60 centigrade) or cool (near or below 10 degree centigrade). Reheat cooked foods thoroughly. All parts of foods must reach at least 70 degree centigrade.

Avoid contact between raw and cooked food. All kitchen surfaces should be kept clean. Dish clothes should be changed frequently and boiled if contaminated. Protect foods from insects, rodents and other animals. Water should be boiled before making ice or adding it to food.”

Promote exclusive breastfeeding and the introduction of safe and the supplementary foods from the age of about 6 months, but not before 4 months, while breastfeeding continues during the first year of life. Tea should not be given to the infants and young children, he said.

“Have a good sleep at least eight hours daily. Getting too little sleep at regular basis put you at a higher risk of heart disease,” he said adding sedentary lifestyle is a risk factor common to many chronic diseases. Coupled with other lifestyle habits (such as smoking), excess body weight contributes to the increased risk of non-communicable diseases.

He said that people who are overweight should try to lose weight. “Obesity, a BMI (Body Mass Index) greater than 30, increases the risk of diabetes, certain cancers, arthritis (joint pains), and other disorders. Maintain body weight between recommended limits (a BMI of 20-25) by taking moderate levels of physical activity such as brisk walking (6 km per hour). Exercise regularly at least 30 minutes daily. People trying to lose weight should do so slowly. A safe rate of weight loss is around 0.5 kg per week. Crash diets should not be recommended,” concluded Dr Ashraf.

http://www.thenews.com.pk/daily_detail.asp?id=171396