Health & 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 The highest prevalence of obesity recorded was among women aged 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 diseases The key to a healthy diet is to eat a wide variety of foods This 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 weight Protects against heart disease Prevents diabetes Prevents osteoporosis Improves mental health Gives you more energy Prevents 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 BMIWeight Status Risk of developing health problems <20UnderweightIncreased NormalLeast OverweightIncreased ObeseHigh Obese Class 2Very high >40Obese Class 3Extremely high BMI = weight (kg) / height (m 2 )

Alcohol People drink to relax, celebrate social occasions or to enhance social gatherings It is when people drink too much that problems occur Short 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 2 units 1 ½ units 125ml 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