Food & Health and Physical Activity & Health

Food & Health What we eat and drink on a daily basis is vital for our health. What we eat and drink on a daily basis is vital for our health. Our diet contributes to our energy levels, our growth, repair and reproduction. Our diet contributes to our energy levels, our growth, repair and reproduction. A balanced diet helps to prevent illnesses. A balanced diet helps to prevent illnesses. Preparing and eating good food can contribute to our mental health and well-being – feeding our brains, provides pleasure, opportunities to socialise and care for others. Preparing and eating good food can contribute to our mental health and well-being – feeding our brains, provides pleasure, opportunities to socialise and care for others.

Diet and Disease There is a clear link between diet and disease. The typical diet in Scotland is: too high in total and saturated fat too high in total and saturated fat too high in sugars too high in sugars too low in fruit and vegetables too low in fruit and vegetables too low in fluid too low in fluid too low in fibre too low in fibre

How does a poor diet affect our health? FAT High amounts of fat in the diet linked to Cardio Vascular Disease (CVD). High amounts of fat in the diet linked to Cardio Vascular Disease (CVD). Diets high in fat can make people overweight. Diets high in fat can make people overweight. Being overweight increases the risk of CVD, diabetes type 2 and some cancers (bowel, stomach, breast, colon and prostate) Being overweight increases the risk of CVD, diabetes type 2 and some cancers (bowel, stomach, breast, colon and prostate) Increased cholesterol (bad fats) in the blood also increase the risk of coronary heart disease (CHD), stroke, diabetes type 2, and some cancers. Increased cholesterol (bad fats) in the blood also increase the risk of coronary heart disease (CHD), stroke, diabetes type 2, and some cancers.

How does a poor diet affect our health? Cont’d……….. FIBRE Diets which are high in fibre protect against CVD and some cancers (e.g. bowel, stomach) Diets which are high in fibre protect against CVD and some cancers (e.g. bowel, stomach) People who eat a high fibre diet are less likely to be overweight and develop diabetes. People who eat a high fibre diet are less likely to be overweight and develop diabetes.

How does a poor diet affect our health? Cont’d ……. SUGAR High sugar diet linked to dental disease. High sugar diet linked to dental disease. People who eat high sugar diets are at risk of becoming overweight or obese. People who eat high sugar diets are at risk of becoming overweight or obese. Overweight and obese increase the risk and are linked to CVD; diabetes type 2; stroke; hypertension; some cancers. Overweight and obese increase the risk and are linked to CVD; diabetes type 2; stroke; hypertension; some cancers.

How does a poor diet affect our health? Cont’d……… SALT Diets high in salt are linked to high blood pressure (Hypertension) and stroke. Diets high in salt are linked to high blood pressure (Hypertension) and stroke. High amounts of salt in the diet is also linked to stomach cancer. High amounts of salt in the diet is also linked to stomach cancer.

What is Physical Activity Being physically active involves moving your body and using energy at an intensity that makes you warm and breathe a bit deeper than usual. Being physically active involves moving your body and using energy at an intensity that makes you warm and breathe a bit deeper than usual. Anyone can do this and achieve a healthier lifestyle.

Everyday Activities Housework / hoovering Housework / hoovering Gardening / mowing the lawn Gardening / mowing the lawn Washing the car / windows / floors Washing the car / windows / floors Dancing Dancing Walking – instead of driving short distances Walking – instead of driving short distances Cycling Cycling Climbing the stairs Climbing the stairs Exercise Classes Exercise Classes Swimming Swimming

Benefits of Physical Activity Promote healthy blood sugar levels Promote healthy blood sugar levels Promote bone density to protect against osteoporosis Promote bone density to protect against osteoporosis Reduce the overall risk of cancer Reduce the overall risk of cancer Increase levels of good cholesterol – reducing the risk of developing heart disease Increase levels of good cholesterol – reducing the risk of developing heart disease Lower high blood pressure Lower high blood pressure

Benefits continued.. Boost the immune system Boost the immune system Help to maintain a healthy weight Help to maintain a healthy weight Helps improves co-ordination & balance Helps improves co-ordination & balance Reduces stress & anxiety Reduces stress & anxiety Boost self-confidence and help prevent depression Boost self-confidence and help prevent depression Improves overall well being and quality of life Improves overall well being and quality of life

Social Interests Make new friends Make new friends Getting out of the house Getting out of the house Increase social opportunities Increase social opportunities Interact with other people of all ages Interact with other people of all ages

Barriers Lack of time due to work / family commitments Lack of time due to work / family commitments Cost - membership / equipment Cost - membership / equipment Personal safety when exercising outdoors alone Personal safety when exercising outdoors alone Poor weather – night time lighting Poor weather – night time lighting

How much Activity Aim to build up to 30 minutes per day of moderate intensity Aim to build up to 30 minutes per day of moderate intensity All together or: All together or: 3 x 10 minutes 3 x 10 minutes 2 x 15 minutes 2 x 15 minutes

Keeping Motivated HAVE FUN !!! HAVE FUN !!! Try out different Activities Try out different Activities Join a club / group to meet new friends Join a club / group to meet new friends Choose activities you can do as a family or with friends Choose activities you can do as a family or with friends Try going somewhere different and exercise outside such as a forest. Try going somewhere different and exercise outside such as a forest. Make sure you vary your activity Make sure you vary your activity