“A minimum of 20 minutes of vigorous intensity aerobic activity three days a week or 30 minutes a day of moderate intensity aerobic exercise for five days a week will help to maintain your weight and health. However if you wish to improve your physical fitness and improve your health, you will need to combine the different intensities of activity and increase your activity levels to 60 minutes a day” says the Nutrition and Health Foundation, based on research by the American College of Sports Medicine and the American Heart Association.

 

The recommendations for the average adult to maintain weight and health are:

      30 minutes x 5 days moderate intensity aerobic activity or

      20 minutes x 3 days vigorous intensity aerobic activity or

      30 minutes x 2 days moderate and 20 minutes x 2 days vigorous intensity aerobic activity

 

Moderate intensity aerobic activity results in an increase in heart rate and feeling warm. Such exercises would include a brisk walk, yoga, recreational swimming, carrying toddlers and climbing stairs fast. Whereas vigorous intensity activity results in a big increase in heart rate, rapid breathing and sweating and would include walking fast, swimming laps, cycling fast or running up stairs.

 

“The good news is that the recommended 30 minutes a day can be made up of bouts of 10 minutes or more – therefore you can work towards the 30 minutes even during your working day and lunch break” says Dr. Muireann Cullen, manager of the Nutrition and Health Foundation. Every step counts!

 

Research by the NHF has shown that the main reasons why people don’t get enough exercise are lack of time and motivation with 47% recognising that they should be doing more exercise. Whilst acknowledging that the main causes of ill health in Ireland are diet and exercise related, only 5% of people identified not getting enough exercise as a major health concern.

 

As well as the many health benefits – such as reducing the risk of heart disease, high blood pressure, high cholesterol, obesity, brittle bones and some cancers – exercise makes us look and feel better. It helps reduce stress levels, encourages us to socialise by getting out and about, and builds up our confidence, especially if we master a new sport”.

 

 

*Consult you GP when taking up a new activity if you have a medical condition or are at risk of one

-          choose activities of interest to you and that suit your lifestyle

-          remember that some activity is better than none*

-          start off slowly if you have not been active previously, building up to 30 minutes

-          bring a friend or family member along for company and some fun

-          drink water before, during and after your activity to prevent dehydration

Eat Smart – Eat Slowly! is the advice of the Nutrition and Health Foundation (NHF).  “Many of us tend to overestimate the amount of food (or portion size) that we need. The lack of portion control is one of the reasons why over 50% of Irish people are either overweight or obese,” stated Dr. Muireann Cullen, NHF Manager.

 

Studies by the Irish Universities Nutrition Alliance show that obesity is not linked to the type of food consumed, but rather the over all calorie intake and exercise levels. “It all comes back to the balance between energy in and energy out”. “Eat Smart Week is a fantastic opportunity to highlight the fact that it’s not only what you put on your plate that matters, but also how much in relation to your exercise levels” Dr. Cullen continued.

 

In this time deficient era, we tend to rush though our meals, forgetting to taste the flavours and feel textures of foods. We should look to reconnect with the joy of eating. It takes a few minutes for your brain to tell your body that it has had enough food, so eating slowly can help you to recognise when you feel full. Eating just enough to satisfy your hunger will help you remain alert, relaxed and feeling your best, rather than eating yourself into a “food coma” according to Dr. Cullen.

 

Top chef Derry Clarke, from Dublin’s Michelin-starred l’Ecrivain restaurant, is once again supporting the campaign which focuses on the key issues of controlling your portion sizes, eating more slowly and remembering your 5-a-day of fruit and vegetables and has developed fantastic tasty and healthy recipes.

 

Dr Cullen said, “it is important to understand the difference between a ‘serving’ and a ‘portion’. A ‘serving’ is the amount of food recommended in dietary guidance, whereas ‘a portion’ is the amount of food on your plate. For example, did you know that the Department of Health and Children recommend that single serving for meat is 2oz (46g - about deck of cards size), for cheese is 1oz (28g - about matchbox size) and 8oz for cooked pasta  (224g - about a tennis ball size)? Whilst this might shock you, by being more aware you can start to make simple changes which may have significant long term health benefits,” maintained Dr. Cullen. “The Food Pyramid can be used as a guide to the number of servings you need each day to ensure you have a healthy balanced diet.”

 

Why not try these easy steps:

• Eat food more slowly - eating slowly gives the body time to receive the signal from the brain that you are full and do not need to eat anymore
• Be conscious of portion sizes – learn what constitutes one portion, use smaller plates and bowls and serve less food in a meal. If you are still hungry after 20 minutes you can always go back for more
• Remember 5-a-day of fruit and vegetables – soups, smoothies and salads are all great additional ways to help you towards your recommended intake of 400g of fruit/vegetables per day

1) Prepare to quit smoking

Write down your reasons for stopping and keep them close at hand. Weigh up the pro’s and con’s.

2) Make a date to stop smoking.

 Some smokers cut down gradually with a plan for a quit date. However, most people who successfully quit smoking do so by stopping altogether and not by gradually cutting down. Pick your day to stop smoking and stick to it

3) Seek Support

Seek the support of family or friends. Sometimes its helpful if a friend, family member or colleague quits with you.

4) Change your routine & plan ahead

Smoking is often linked to certain times and situations such as the first smoke in the morning, drinking coffee or alcohol. These are called your ’triggers’. Replace these triggers with new activities that you don’t link with smoking. For example:

If you always had a cigarette with cups of coffee switch to tea or fruit juice instead.
Take up a new pastime to keep occupied

5) Increase Physical Activity

Regular exercise contributes to good health; helps to manage weight and can also improve the body’s ability to meet the demands and stresses of daily living.

6) Think positive

You may find you experience withdrawal symptoms once you stop smoking.

These are very positive signs that your body is recovering from the effects of tobacco. Some common symptoms are:

Coughing,
Irritability
Sleep disturbance
Don’t worry, they are all perfectly normal and should disappear within a few weeks.

7) Learn to deal with cravings

Cravings can occur frequently during the first few days after stopping smoking. A craving increases in intensity over a period of 3-5 minutes and then begins to subside.

Tips for cravings- The 4 Ds

Delay at least 3 minutes and the urge will pass.
Drink a glass of water or fruit juice (sip slowly)
Distract yourself. Move away from the situation.
Deep breathe. Breathe slowly and deeply. It will help you to relax.

8) Start saving money

Put away the amount of money you would normally spend on tobacco. Work out how much you spend on cigarettes per week, month and year. Then watch your savings grow.

9) Watch what you eat

If you’re worried about gaining weight, be extra careful with your diet. Avoid snacking on chocolate bars and biscuits; try some fruit or sugar free gum or popcorn instead.

10) Take one day at a time

Remember, every day without a cigarette is good news for your health, your family and your pocket

____________________________________________________________________

The Irish Cancer Society's Cancer Information Service offers free confidential advice, support and information on cancer and related issues to anyone worried about any aspect of cancer prevention, early detection, diagnosis, treatment or follow-on care.

Freefone 1800 200 700

Email: helpline@irishcancer.ie

Opening hours Mon - Thurs 9am - 7pm, Friday 9am - 5pm.

www.cancer.ie

__________________

 

With over 11,605 people in Louth over 65 years , this article offers us some advice on what we should look for… 

 In today’s busy world, sooner or later many families have to consider care for their loved ones and often nursing homes are the natural choice. Designed to provide care for those who can no longer, independently, look after themselves, choosing the right home can be one of life’s most difficult decisions. With a significant number of nursing home beds (both public and private) available in Ireland, there are options available to you.

The recent negative publicity about certain nursing homes in Ireland has resulted in a greater spotlight on the sector. This focus has led to debate amongst policy makers and related healthcare professionals of the need for tighter legislative controls to govern the quality of care in all nursing homes in Ireland. Veronica McNamara, former Nurse and CEO of the newly opened, purpose built Marlay Nursing Home in Rathfarnham, Dublin shares some advice on what we should look out for and the questions we should ask when choosing a nursing home for our loved ones.

The location of a nursing home will probably be one of the most important factors you will consider when searching for a nursing home. You should seriously think about choosing a home which is located within close proximity to friends, family and the hobbies enjoyed by the future resident. This will add to the residents well being and comfort as they will not be too far removed from their family or familiar settings.  However, visit the nursing home you have in mind before making any decisions. There are number of services that should be observed and evaluated.

Quality patient care should be the focus of all the activities of a nursing home. You should feel comfortable to visit a nursing home spontaneously and see how residents live. Are they up and active? Are they alert and interested? Do they appear happy and healthy?  Are there plenty of staff around to meet their needs? Veronica said “Meeting the needs of each individual in a nursing home is so important.  We develop unique treatment and activity plans for each individual on arrival at the home. We want to meet and get to know all the residents and immediately learn about their likes and dislikes. An important part of getting to know each individual is to understand what their lifestyle was before they needed this care, so we can help them continue doing the things they enjoy and live as normal and independently as possible in their new environment”.

The special care needs of the resident should also be considered when making your decision.  Make sure the home provides the specific service(s) you require.  Ask about the different staff employed and their relevant experience. This will help you decide if the staff will be able to meet the needs of your loved one.  Having access to an onsite GP, Physiotherapist, Nutritionist and a Chaplain are all factors which will ultimately aid the comfort experienced by residents.

Veronica continued “Assess how easy it is for residents to find a nurse or other staff when they need them. Check out the quality of the nurse call system in the residents bedrooms.  For example one thing we find very beneficial and reassuring is having a nurse’s station available on each floor and it is designed to be easily visible when residents are walking around. They know where we are at all times.  Never be afraid to ask questions and voice any concerns you may have”.

From the outset, confirm how much the monthly bills will be and the costs and services that are included within that. In particular, clarify how much the additional services are, such as laundry, hairdressing etc, in advance to avoid any surprises.

The provision of clean hygienic facilities throughout the nursing home, from the kitchen and bedrooms to dining room and living room is crucial.  View all common rooms of the home and ensure that they are of the highest standard. Check the quality of bedrooms available and if residents are welcome to bring their own belongings with them. Privacy is important also. Ask about the different room options. Do you want a private or shared room? And is there adequate space and light in the room?

Quality food and nutrition as well as flexible dining times are also important elements to be taken into account when choosing the home. Check to see what daily activities are available for residents to participate in. An in-house activity coordinator will help ensure that programmes are developed taking into account everyone’s individual needs.  The quality of the service is important. See what special services are provided by the home.  Having access to a hair and beauty specialist will add to the resident’s enjoyment.  Ask if this is available.

Veronica concluded by saying “These are just some of the key elements which you must assess when making your decision on a nursing home. Above all, always try and find a home in which you know you or your loved one will be treated with the dignity and respect that they are entitled to”.

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