Healthy Lifestyle

Non-communicable diseases (NCDs) are

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