considered a major public health concern worldwide. They account for 60 percent of total deaths globally (with 40 million deaths estimated occurring annually), and contribute to 40 percent of universal disease burden annually. It is projected that if no action is done in the present, these rates would increase to as high as 73 percent to total deaths and 60 percent to disease burden respectively by 2020 (WHO, 2005).
The prevalence of NCD continues to rise in
the Philippines and promoting healthy lifestyle is very much needed and relevant as ever.
The promotion of healthy
lifestyle focuses on five areas: regular physical activity and exercise good nutrition and weight control smoking cessation and smoke-free environment stress management regular health check up
I. Promoting Physical Activity
and Exercise
The lack of adequate physical activity has
been associated risk of cardiovascular diseases, diabetes mellitus and obesity. It also increases the risk of colon and breast cancer, high blood pressure, lipid disorder, osteoporosis, depression and anxiety.
Health Benefits of Exercise
Reduces the risk of dying from Coronary Artery Disease Reduces the risk of having second heart attack in people who have already experienced one heart attack. Lowers both total blood cholesterol and triglycerides and may increase HDL or good cholesterol Lowers the risk of developing high blood pressure Help reduce blood pressure to those who have hypertension Lowers the risk of developing Type 2 diabetes
Reduce risk of colon cancer
Helps people achieve and maintain a healthy body weight Reduce the feeling of deppresion and anxiety Promotes psychological well being and reduce the feeling of stress Helps build and maintain healthy bones, muscles and joints Helps older adults become stronger and better abe to move witout falling or becoming excessively fatigued
II. Promoting Proper Nutrition
Diets high in calories and fats are known to increase the risk of atherosclerosis(disease in the arteries characterized by the dposition of plaques of fatty material on their innerwall) leading to cardiovascular disease. Diets low in fiber and complex carbohydrates are known to increase the risk of cancer and diabetes. Following the nutrition guidelines of low salt, low fat and increased fiber in the diet help decrease the risk.
Nutrition Related problems that
lead to NCD
Obesity is known to be associated with
heart attack, stroke, diabetes , arthritis and cancer.
Increase Fat intake is linked with
atheriosclerosis or hardening of arteries, premature hart disease and diabetes.
Increase Salt intake, processed and
instant food is realated to hypertension, cancer , atherosclerosis and diabetes.
Inadequate Dietary Fiber- decreased
intake of sources of fiber annd roughage is also related to micronutrient deficiences and high risk of colon cancer.
Strategies to Promote Healthy NutritionRelated Practices
Aim for ideal body
weight
Build healthy nutrition-related practices
Choose food wisely
10 Nutritional Guidelines For Filipinos
1. Eat a variety of foods everyday.
2. Breast-feed infants exclusively from birth
to 4-6 months and then, give appropriate foods while continuing breast-feeding.
3. Maintain children's normal growth
through proper diet and monitor their growth regularly.
4. Consume fish, lean meat, poultry or
dried beans.
5. Eat more vegetables, fruits and root
crops.
6. Eat foods cooked in edible/cooking
oil daily.
7. Consume milk, milk products and
other calcium-rich foods such as small fish and dark green leafy vegetables everyday.
8. Use iodized salt, but avoid excessive
intake of salty foods.
9. Eat clean and safe food.
10. For a healthy lifestyle and good
nutrition, exercise regularly, do not smoke and avoid drinking alcoholic beverages.
Reduce From Alcohol use
Excessive alcohol drinking is also associated
with an increased risk of injuries, including from traffic accidents and has been shown to lead to development of chronic diseases.
Promoting an alcohol-free environment is
therefore an important component of promoting healthy lifestyle among individuals and in communities.
III.Smoking Cessation and Promoting Smoke Free
Environment
According to the Department of Health, if an
individual quits smoking, there is a reduction of 15% seen in the relative risk of all-cause mortality in heavy smokers subjected to intensive clinical cessation interventions.
When smokers quit -- What are the benefits
over time?
20 minutes after quitting: Heart rate and
blood pressure drops.
12 hours after quitting: Carbon monoxide
level in blood drops to normal.
2 weeks to 3 months after quitting:
Circulation improves and lung function increases.
1 to 9 months after quitting: Coughing and
shortness of breath decrease; cilia (tiny hairlike structures that move mucus out of the lungs) regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs, and reduce the risk of infection.
1 year after quitting: The excess risk of
coronary heart disease is half that of a smokers.
5 years after quitting: Stroke risk is reduced
to that of a non-smoker 5 to 15 years after quitting.
10 years after quitting: The lung cancer
death rate is about half that of a person who continues smoking. The risk of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decrease, too.
15 years after quitting: The risk of coronary
heart disease is the same as a non-smokers
Promoting Smoke Free Environment
The implementation of the Clean Air Act of
1999
The WHO Tobacco-Free Initiative, the
Comprehensive Anti-Smoking Ordinance
Republic Act 9211 - an Act regulating the
packaging, use, sale, distribution and advertisement of tobacco products and for other purposes.
Promoting Stress Management
the risk for serious helath problem is
greater because stress can exhaust the immune system. Research demonstrates that 90% of illness is stress related.
12 Stress Management Tips
Spirituality
Spirituality is a state or quality of being
spiritual, and carries with it the meaning of man's relationship with a world beyond what is felt by the sense a world beyond himself, others and the environment but which somehow gives meaning, purpose and coherence to one's own existence. The spiritual level holds the entire human person together and points to a relationship with a supernatural being.
Self Awareness
Self awareness means knowing yourself,
getting in touch with your feelings, or being open to experiences. It increases your sensitivity to inner self and your relationship with the world around you, how you respond to people and what effects you have on them. Always remember the 3 R's: 1) Respect for Self; 2) Respect for Others, and 3) Responsibility for all your actions.
Scheduling or Time Management
Managing time really refers to managing
ourselves in such a way as to optimize the time available so that we can achieve gratifying results. Many
Siesta
It had been proven in a study that siesta
invigorates one's body. The performance of an individual scored high when siesta is observed with a 1530 minute nap. If you exceed 30 minutes in your nap, you will feel groggy and ineffective.
Sensible Diet and Exercise
Don't diet, eat normally; when you eat,
enjoy your food. Once you finish eating, you should not think anymore about the food. Moderation is very important concept.
Frequent exercise is probably one of the
best physical stress-reduction techniques available. Exercise does not only improve your health, it also relaxes tense muscles and helps you to sleep.
Sensation Technique
Massage helps to soothe away stress,
unknotting tensed and aching muscles, relieving headaches and helping sleep problems. Massage is also invigorating; it improves the functioning of many of the body's systems, promotes healing and tones muscles, leaving with a feeling of renewed energy.
Sports
Sports has been identified as one of the
ways of managing, relieving, and preventing stress. It has effects on heart muscle, blood pressure, pulse rate, blood red corpuscles, and the nervous system.
Socials
Focus on enjoying people, not on indulging
in or accumulating material things. Give people more than they expect and do it cheerfully.
Dance is a form of social activity that
expresses gestures and releases tension through rhythmic movement.
Sounds and Songs
Music is believed to have tremendous moral
and social forces, arousing a person into action and giving them awareness of the world of peace and beauty. Sounds encourage fulfillment and meaningfulness to the listener. Songs are the most natural form of music.
Speak to Me
Sometimes, even when you keep a positive
attitude, you may still need to talk to someone. Talk to someone when you feel overwhelmed or unable to deal with stress on your own. Share your feelings to someone who can understand your feelings especially when you feel "helpless".
Stress Debriefing
Critical Incident Stress" debriefing means
assisting people in crisis to deal positively with the emotional impact of a severe event/disaster and providing education about current and anticipated stress responses, as well as information about stress management.
Smile
It has been found out through research that
smiling relieves all kinds of stresses, physical or mental. It is also considered as one of the ingredients or factors that will motivate and encourage people to work harder and improve their level of performance.
IV. Regular Health Checkup
As primary prevention To identify risk factors for common chronic diseases To detect disease that has no apparent symptoms (secondary prevention) As a way for the doctor to counsel people to promote healthy behavior To update clinical data since last checkup