CHRONIC LIFESTYLE DISEASES

Critics say little is being done to tackle Asia's biggest killers such as cancer, diabetes, respiratory and heart disease. It is predicted that globally, deaths from Chronic 'Lifestyle Diseases' will increase by 77% between 1990 and 2020 and that most of these deaths will occur in the developing regions of the world. The causes of this dramatic health shift are mainly from sedentary jobs, poor diet, smoking and alcohol. These conditions not only cause enormous human suffering, they threaten the economies of many countries as they impact on the older and experienced members of the workforce.

"Eat more fruits and vegetables"

Definition of Chronic 'Lifestyle Diseases'

Chronic diseases of lifestyle are a group of diseases that share similar risk factors as a result of exposure, over many decades, to unhealthy diets, smoking, lack of exercise and possibly stress.

The major risk factors include high blood pressure, tobacco addiction, high blood cholesterol, diabetes and obesity. These results in various disease processes such as strokes, heart attacks, tobacco- and nutrition-induced cancers, chronic bronchitis, emphysema and many others that culminate in high mortality and morbidity rates.

Internationally, these diseases are also called 'noncommunicable diseases' or 'degenerative diseases'.

Extent of Chronic 'Lifestyle Diseases'

Many of the chronic disease risks, and the diseases themselves, overlap.

Heart attacks and strokes kill about 12 million people every year. 3.9 million people die annually from hypertensive and other heart conditions. An estimated 177 million people are affected by diabetes, the majority by type 2 diabetes. Two-thirds live in the developing world. More than one billion adults worldwide are overweight, and at least 300 million of these are clinically obese. Up to 80% of cases of coronary heart disease, 90% of type 2 diabetes cases, and one-third of cancers is because of unhealthy diet, less physical activity and smoking.

The Causes of Chronic 'Lifestyle Diseases'

People worldwide are consuming more foods that are energy-dense - high in sugar and/or saturated fats - or excessively salty. Nutrition transition and increasingly sedentary behaviour is occurring at a much faster pace in developing countries than was the case for developed. Chronic diseases are becoming increasingly prevalent in many of the poorest developing countries.

How to Overcome Chronic 'Lifestyle Diseases'

Established scientific evidence suggests there are major health benefits in:

Eating more fruits and vegetables, as well as nuts and whole grains. Daily physical activity can also help reduce osteoporosis and falls among older people. Moving from saturated animal fats to unsaturated vegetable oil-based fats. Cutting the amount of fatty, salty and sugary foods in the diet. Maintaining a normal body weight. Stop smoking. Optimal and healthier diet is very important. Well established, daily moderate-intensity physical activity is an important determinant for good health because it helps lower blood pressure, reduces body fat and improves glucose metabolism.

HEALTHY EATING DURING THE FESTIVE SEASON

With the festive season just around the corner, there is no chance of sticking to a healthy diet, especially if you go on a holiday and your normal routines of exercise and mealtimes are changed. Every party and get-together seems to revolve around food and it is difficult to resist overindulging on all the delicious treats and mouth-watering food.

"Drink plenty of water"

Here are some tips to help you stay healthy during the festive season.

Avoid Over-Eating One of the risks during the festive season is over-eating. To avoid over-eating, eat slowly and concentrate on enjoying food. By eating slowing, we allow the stomach to signal the brain when we have eaten enough. These signals tell us that we should stop eating. If you eat too fast, you would have eaten too much before your body is able to signal you to stop eating. When eating at a social event, enjoy the food in moderation. Take a small amount of what you really want so that you are satisfied but make sure you keep within the guidelines of healthy eating. If there is going to be a buffet, make sure you limit the intake and try not to eat deep fried food, batter food, cheese and nuts as they are all high in fat. Fill up your plate with low calorie food such as vegetables, fruits or bread based snacks. Choose a few of your favourites in sensible amounts, rather than a pile of everything offered. Sit down far away from the buffet table and resist the temptation to go back for seconds. Chat and mingle around at a party. It you are bored, you are more likely to hang around the food table and over-eat.

Drink plenty of water It is hard to avoid sweet and 'heaty' food during festive season because that's what normally every one gets served during household visitations. So have them in small quantities and remember to keep drinking lots of water. This guarantees that you remain properly hydrated, especially during hot weather.

Do not starve Do not binge and starve. Skipping meals will lead to snacking on high fat food. Have your regular healthy meals and stop eating when you feel full. Never starve yourself all day in order to indulge in a special dinner as you'll be more likely to over-eat.

Exercise Keeping up an exercise routine can be really challenging during the festive season or holiday break. When you finish your meal, it is really tempting to fall asleep. Try to have some form of light exercise or take a walk. This will boost your metabolism and work off a few extra calories.

Remember that the festive season are not only about food, but a time to reunite and spending quality time together with your family, relatives and friends. Enjoy the occasional small indulgence and have fun during this festive season.

What Makes People With Arthritis Overweight

Question: What Makes People With Arthritis Overweight?

Many factors can play a role in being overweight. Although you may not be able to control all the factors that lead to being overweight, you can change your diet and exercise habits. Maintaining healthy habits can be difficult when you have arthritis.

Answer:

People all gain weight the same way. You gain weight when the number of calories you eat is more than the number of calories your body uses. The formula for weight control is the same for everyone, including people with arthritis:

Calories in Food > Calories Used = Weight Gain

Calories in Food < used =" Weight">

Calories in Food = Calories Used = Weight Control

Some key factors play a part in weight gain.

Habits

Eating too many calories can become a habit. So can choosing more sedentary activities like watching TV instead of being more physically active. Over time, these habits can lead to weight gain.

Genes

Being overweight and obesity tends to run in families. Although families often share diet and exercise habits that can play a role in obesity, these shared genes can increase the chance that family members will be overweight.

World Around Us

People tend to eat more just because "food" is so much around us. You can find food and messages about food:

at home

at the workplace

at shopping centers

on TV

at family gatherings

at social events

Modern Conveniences

Eating more and being inactive is made easier by things such as:

computers

remote controlled devices

fast food drive-ins

convenience foods

microwaves

Illness

Some diseases such as hypothyroidism, can also lead to weight gain. Talk to your doctor if you think you have a health problem that could be causing you to gain weight.

Medications

Some drugs such as the corticosteroid prednisone, can also lead to weight gain. Ask your doctor or pharmacist about the side effects of any drugs you are taking.

Emotions

Many people will tend to eat more, even if not hungry, when they are feeling:

bored

sad

angry

stressed

Arthritis Symptoms

Being active becomes more difficult when you are suffering with:

chronic pain

fatigue

inflammation

stiffness

Staying Active & Healthy Diet

Eating a balanced diet and staying active are the building blocks of good health. Poor eating habits and too little exercise can lead to being overweight. Diet and exercise are key to weight control. Even if you have arthritis, you can control your weight or reach a healthy weight by:

eating right

staying active

Advice For People With Arthritis About Weight Loss

Avoiding A Sedentary Lifestyle

How To Start Eating Healthier

If You Need To Lose Weight

Experts recommend a safe rate of weight loss of 1/2 to 2 pounds per week.

Try some of these ideas to support your weight loss efforts:

Keep a food diary. Write down all the food that you eat daily. Also write down the time you eat and your feelings at the time.

Shop from a list.

Never shop when you are hungry.

Store foods out of sight.

Dish up smaller servings.

When at restaurants, eat only half your meal and take the rest home.

Eat at the table with the TV off.

Keep food only in the kitchen, not in your bedroom, desk, car, etc.

Be realistic about weight loss goals. Aim for a slow, modest weight loss.

Seek support.

Expect a few setbacks and forgive yourself.

Add exercise to your weight loss plans.

Extra Pounds Increase Pain

How To Recognize & Control Food Portions

15 Common Myths About Weight-Loss, Nutrition & Diet

Arthritis & Weight Loss Quiz

Exercise

Regular exercise is essential for people with arthritis. Exercise can help you control your weight and also:

increase energy levels

help develop better sleep patterns

maintain a healthy heart

increase bone and muscle strength

decrease depression and fatigue

improve self-esteem and self-confidence

Talk To Your Doctor

People with arthritis should always discuss their exercise plans with a doctor. Certain exercises may be off-limits for people with particular types of arthritis or when your joints are swollen and inflamed. The amount and form of exercise recommended for each person can vary depending on:

type of arthritis

joints involved

levels of inflammation

stability of joints

joint replacements

other limitations

Arthritis-Friendly Exercise

Better exercise choices for people with arthritis may include:

walking (walking helps build strength and maintain joint flexibility)

tai chi (a gentle martial arts exercise with origins in ancient China)

yoga (low stress yoga can provide pain relief, relax stiff muscles and ease sore joints)

water exercise/swimming (warm water exercise is an excellent way for those with arthritis to build up strength, ease stiff joints and relax sore muscles)

bicycling/cycling (cycling, both indoor and outdoor, may provide a good low impact exercise option)

running/jogging (running may still be good exercise for those with arthritis if they run on softer surfaces, but, walking or more gentle forms of exercise may be a better option for people with arthritis in their lower extremities)

How To Measure Your Body Mass Index (BMI) And Waist Circumference

Health care providers use body mass index (BMI) and waist circumference measures to assess a person's risk of developing:

• diabetes
• arthritis
• health problems

Today, 64.5% of U.S adults are overweight or obese. How do you know if you are among them? Two easy measures, body mass index (BMI) and waist circumference, provide useful estimates of overweight, obesity, and body fat distribution.

Learn how to measure your BMI and waist circumference, and what these measures mean for your health.

Difficulty: Easy

Time Required: 10 Minutes

Here's How:

1. Body Mass Index (BMI)

   BMI measures your weight in relation to your height, and is closely associated with measures of body fat.

   You can calculate your BMI using this formula:

   • BMI equals a person's weight in pounds divided by their height in inches squared, multiplied by 703.

   For example, for someone who is 5 feet, 7 inches tall (67") and weighs 220 pounds, the calculation would look like this: 220 divided by 4489 (67" X 67") multiplied by 703 = 34.45 BMI

2. You can also estimate your BMI with this chart: Body Mass Index (BMI) Chart
   • A person with a BMI of 18.5 to 24.9 is considered healthy.
   • A person with a BMI of 25 to 29.9 is considered overweight.
   • A person with a BMI of 30 or more is considered obese.
3. Because BMI does not show the difference between fat and muscle, it does not always accurately predict when weight could lead to health problems. For example, someone with a lot of muscle (such as a body builder) may have a BMI in the unhealthy range, but still be healthy and have little risk of developing diabetes or having a heart attack.
4. BMI also may not accurately reflect body fatness in people who are very short (under 5 feet) and in older people, who tend to lose muscle mass as they age. And it may not be the best predictor of weight-related health problems among some racial and ethnic groups such as African American and Hispanic/Latino American women. But for most people, BMI is a reliable way to tell if your weight is putting your health at risk.

5. Waist Circumference

   Excess weight, as measured by BMI, is not the only risk to your health. So is the location of fat on your body. If you carry fat mainly around your waist, you are more likely to develop health problems than if you carry fat mainly in your hips and thighs. This is true even if your BMI falls within the normal range.

6. To measure your waist circumference, place a tape measure around your bare abdomen just above your hip bone. Be sure that the tape is snug, but does not compress your skin, and is parallel to the floor. Relax, exhale, and measure your waist.

   Women with a waist measurement of more than 35 inches or men with a waist measurement of more than 40 inches may have a higher disease risk than people with smaller waist measurements because of where their fat lies.

7. How does overweight or obesity affect my health?

   Extra weight can put you at higher risk for these health problems:

   • type 2 diabetes (high blood sugar)
   • high blood pressure
   • heart disease and stroke
   • some types of cancer
   • sleep apnea (when breathing stops for short periods during sleep)
   • osteoarthritis (wearing away of the joints)
   • gallbladder disease
   • liver disease
   • irregular menstrual periods

8. What should I do if my BMI or waist measurement is too high?

   If your BMI is between 25 and 30 and you are otherwise healthy, try to avoid gaining more weight, and look into healthy ways to lose weight and increase physical activity.

9. Talk to your health care provider about losing weight if your BMI is 30 or above, or your BMI is between 25 and 30 and you have:
   • two or more of the health problems listed above or
   • a family history of heart disease or diabetes, or
   • your waist measures over 35 inches (women) or 40 inches (men)-even if your BMI is less than 25-and you have:
   • two or more of the health problems listed above or
   • a family history of heart disease or diabetes.

What is BMI? What does it Mean?

Q: What is BMI?

A: Today, obesity is most often measured by using a mathematical formula called a Body Mass Index. BMI can be determined by dividing your weight in pounds by your height in inches squared and then multiplying by 705. For example, a woman who is 5'6" and weighs 190 would have a BMI of 31.

Height of 5'6" = 66 inches 66 squared = 4,356 190 divided by 4,356 = 0.0436 0.0436 x 705 = 30.75 (which would be rounded up to a BMI of 31)

Note: This calculation is based on the formula example from: The Calorie Council

Q: What does my BMI mean?

A:

• An individual is considered underweight if their BMI is less than 18.5.
• A BMI of 18.5 to 24.9 is considered a "normal" weight.
• A BMI of 25 to 29.9 is considered overweight.
• Individuals who fall into the BMI range of 25 to 34.9 begin having some health risk concerns. Specifically those who have a waist size of more than 40 inches for men, or 35 inches for women, have a higher risk for obesity-related health problems such as diabetes, high blood pressure, and heart disease.
• A BMI of 30 or more qualifies as individual as obese.
• A BMI over 40 indicates that a person is morbidly obese.

Assess Your BMI

Body Mass Index

BMI can be determined by dividing your weight in pounds by your height in inches squared and then multiplying by 705.

For example, a woman who is 5'6" and weighs 190 would have a BMI of 31.

Height of 5'6" = 66 inches
66 squared = 4,356
190 divided by 4,356 = 0.0436
0.0436 x 705 = 30.75 (which would be rounded up to a BMI of 31)

What Does it Mean?

The following applies for adults 20 years of age and older:

• An individual is considered underweight if their BMI is less than 18.5.
• A BMI of 18.5 to 24.9 is considered a "normal" weight.
• A BMI of 25 to 29.9 is considered overweight.
• Individuals who fall into the BMI range of 25 to 34.9 begin having some health risk concerns. Specifically those who have a waist size of more than 40 inches for men, or 35 inches for women, have a higher risk for obesity-related health problems such as diabetes, high blood pressure, and heart disease.
• A BMI of 30 or more qualifies as individual as obese.
• A BMI over 40 indicates that a person is morbidly obese.
• 
  

How to Calculate Your Caloric Intake and Use it to Lose Weight

Question:

How many calories should I eat if I want to lose weight?

Answer:

It's Relative

Technically, there is no magic number of calories we should all eat each day to lose weight. While most people can lose weight eating around 1,500 calories, you can assess your own personal caloric needs with a little math.

Why Estimate Your Caloric Needs?

To estimate how many calories you should consume in order to maintain your weight, you'll need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate -- also known as your BMR.

(Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.)

Calculate Your BMR

Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing.

Other factors that influence your BMR are height, weight, age and sex.

Step one is to calculate your BMR with the following formula:

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Please note that this formula applies only to adults.

Calculate Activity

Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:

• If you are sedentary : BMR x 20 percent
• If you are lightly active: BMR x 30 percent
• If you are moderately active (You exercise most days a week.): BMR x 40 percent

• If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent
• If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR.

The result of this formula will be the number of calories you can eat every day and maintain your current weightt. In order to lose weight, you'll need to take in fewer calories than this result.

As you lose weight, you can re-calculate the formula to assess your new BMR.

Create a Calorie Deficit

In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time. Every 3,500 calories is equivalent to one pound.

So, if you cut back 500 calories a day, you should lose about one pound per week. That said, If you exercise to burn off 500 calories a day you should lose approximately one pound per week. Do both, and ... you get the picture. Ideally, you should do a combination of both, (such as cut back 250 calories; burn an extra 250 calories).

Your weight loss will vary from week to week and at times you may even gain a little weight -- if you're working out you could be developing muscle, which weighs more than fat.

The long-term results are what matters.

Lose at a Healthy Rate

A healthy weight loss goal is to lose .5 to 2 pounds per week. Losing more than 2 pounds per week will mean the weight is less likely to stay off permanently. Never cut back to fewer than 1,200 daily calories without medical supervision.

To find out how you are spending your current calorie intake, keep a detailed food diary for at least one week. (You can check the calorie content of most foods at Calorie Count Plus.)

Make the Cut(s)

With careful review, you will find ways to cut back those 250 calories a day: the milk in your cereal ... the can of soda you drink daily ... the butter on your toast.

Making little changes like these will really add up in the long run.

To assess your daily caloric intake, use Calorie Count Plus to look up the calorie content of the foods you recorded in your food diary. Pay attention to serving sizes -- if your portion consisted of two servings, then be sure you double the calories. Track your daily intake either online or in your food journal.

Next, find foods you can do without altogether, reduce portions of, or switch for lower-calorie alternatives.

And guess what? It's easier than you think. Take it one meal at a time. Or even one food at a time. And then, one day at a time.

Tomorrow, trade whole milk for reduced-fat milk The next day, try diet soda instead of regular. Three days in, switch to light wheat bread instead of white. All the calorie-reductions you make (and stick to) will add up in the long run.

Eat Right: Make Smarter Choices about Healthy Eating

Eating right is the first step toward long-term successful weight loss. From understanding basic nutrition principles and counting calories, to making healthful restaurant choices, the basics are covered here.

Counting Calories

Calorie-counting is the "math" behind long-term, successful weight loss. By understanding your body's caloric needs and how to track calories in the food you consume, you truly can learn how to eat almost anything you want and still lose weight.

What is a Calorie ... and Why Should I Care?
he official definition of a calorie is "...the amount of heat needed to raise the temperature of a liter of water 1 degree (DHHS)." But if that's a little too scientific for you, think of it this way...

A calorie isn't actually a tangible thing, it's a unit of measurement.

A calorie measures the energy in food and beverages we take in. We all need that energy to live. Everything we do relies on the energy that comes in the form of calories.

The food we eat becomes the fuel that runs our bodies. Drinks also contain calories; sodas, for example, are referred to as "empty calories" meaning they carry no other nutritional value; but the calories definitely still count.

No matter the form of your calories ... if you "overload your tank" you will find yourself gaining weight.

Understanding caloric needs is an integral part of weight loss. Research over the years has proven -- whether diets focus on fat or carbs -- that calories still count. Why? Regardless of what diet you're following, if you take in more calories than you need ... you gain weight.

The daily recommended caloric intake for the average American maintaining their weight is 2,000 calories, give or take a few: Men can eat a little more, women, less. Your specific, individual calorie needs depend on several factors such as your activity level and metabolism.

Where are Calories?

Calories are found in four components of foods. They are: fat, carbohydrates, protein and alcohol (i.e., sugar). Fat contains twice the calories of carbohydrates or protein.

Ct'nd: Is a Calorie a Calorie? >>