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What are the effects of Obesity, Alchohol Abuse and Smoking? We discuss and give you the answers |
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I Obesity I Smoking I Alchohol I I Osteoporosis and Exercise I
I Six big risk factors I A to Z of treatments I Monthly Health Hints I
I Sitting comfortably I
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Obesity
"We all have our reasons for being healthy and fit, however, it is becoming increasingly important when 6 out of 10 men are classified overweight and obesity has doubled in the last 18 years."
"Obesity in Women has become a serious health threat to women of all ages."
You can work out whether you're a healthy weight or putting your health at risk by calculating your body mass index (BMI). Use our BMI calculator.BMI is not as accurate as a Body Fat % test. If you would like to have your body fat % measured, talk to one of our personal trainers, click here to search for a personal trainer near you
Alternatively, use the following formula. Take your weight in kilograms and divide it by your height in metres and then divide the result by your height in metres again.
Underweight = BMI less than 18.5
Healthy weight = 18.5 to 24.9
Overweight = 25 to 30
Obese = 30 to 40
Severely obese = 40-plus
Being overweight puts your health at risk since it contributes to the development of many problems that include:
Heart disease
High blood pressure
Arthritis
Diabetes
Iindigestion
Gallstones
Some cancers (for example, breast, colon)
Snoring and sleep apnoea
Stress, anxiety and depression
Why are so many people Obese?
It's an equation of balance - if you eat more calories than you use in daily activity, the spare energy is stored as fat and weight increases. It's as simple as that.
Nowadays the average diet contains too many calories in the form of sugar and fat, and as a nation we've become more inactive. For example, to many people spend their time sitting in front of the TV, when in the past they would have been actively taking in Sport or Housework. Jobs have become more sedentary too, with many people sitting in front of a computer whereas in the past jobs would have been more physically demanding.
How can I help myself?
If you're not overweight and eat roughly the same number of calories as you burn up daily then you shouldn't become overweight.
If you're already overweight the first thing to acknowledge is that there's no quick fix. To lose some weight you need to burn more calories than you're consuming. Here are some basic solutions;
Always eat breakfast
Eat meals that contain more starchy foods (such as pasta, rice, bread, potatoes) and less sugar and fat
Dink less alcohol
Snack on fruit rather than chocolate or crisps, for example
Reduce daily calorie intake by about 500 calories
Exercise for at least 30 minutes on a minimum of five days in the week (such as brisk walking, swimming, cycling, running)
A realistic goal is to lose 1lb to 2lb each week, anythng more than that can have an effect on your health.
Do I need to see a doctor?
If despite these measures the weight isn't falling off, then some advice from the doctor, practice nurse or dietician may help.
Treatments
In some cases doctors are able to prescribe medication to help achieve weight loss as part of a weight reduction programme.
Many doctors are also able to refer men and women to an exercise-on-prescription scheme at their local leisure centre, where a course of exercise can be provided to help them lose weight.
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Smoking
Its simple. Smoking can kill you and those around you. Every five minutes a smoker dies from a smoking-related disease. Smoking doesn't make you big or hard; It can cause impotence for men..
The effects are immediate, when you stop smoking
After 20 minutes - your blood pressure and pulse rate return to normal.
After eight hours - oxygen levels in your blood return to normal.
After 24 hours - carbon monoxide levels in your body fall and your lungs start to clear out mucus and other smoking debris.
After 48 hours - there's no nicotine left in your body and your senses of taste and smell return.
After 72 hours - breathing becomes easier as your bronchial tubes begin to relax and your energy levels increase.
Two to 12 weeks later - circulation improves throughout the body, making walking and running a whole lot easier.
Three to nine weeks later - coughs, wheezing and breathing problems get better as your lung function is increased by up to ten per cent.
After five years - your risk of heart attack falls to about half that of a smoker.
Ten years on - your risk of lung cancer falls to half that of a smoker and your risk of heart attack is the same as someone who has never smoked.
How to give up
Here are some guidelines to help give up.
Tell yourself why you want to give up - for your own health, for the health of those around you and/or to save money.
Set a date to stop smoking.
Plan how to cope with cravings and withdrawal symptoms. Cravings usually last for about three minutes at a time. Find something to occupy your mind until the craving passes, such as listening to music, reading a book or running on the spot. Withdrawal symptoms such as irritability, mood swings and anxiety last three to four weeks. During this time nicotine replacement therapy, such as patches, gum, tablets, an inhalator or nasal spray, can be helpful.-
Plan how to keep your hands busy. If you miss having the cigarette in your hand then replace it with something else.
Get support from your family, friends and workmates. Let them know that you're trying to give up so they understand why you may be acting differently, and so they don't offer you cigarettes.
Avoid temptation. If there are times and places where you would usually smoke then avoid them until you're confident that you won't be overcome by temptation. If you smoke after supper, distract yourself by doing the washing up or by going for a walk. If you always smoke down the pub then go somewhere else to meet with your friends.
Treat yourself! Whatever you do, don't forget to reward yourself regularly for not smoking.
If you don't succeed, then try again. Most people don't do it the first time, but most are successful eventually.
Useful contacts
ASH (Action on Smoking and Health) :
Information and campaigning on health issues around smoking.
Tel: 020 7739 5902
Website: www.ash.org.uk
QUIT :
UK charity that helps people to give up smoking.
Tel: 020 7251 1551
Quitline: 0800 002200
Website: www.quit.org.uk
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Alchohol
A moderate amount of Alchohol is actually good for you. However binge drinking a excessive amounts of alchohol can cause many health problems.
"1 in 4 men dring to much"
How much is too much?
The recommended safe intake of alcohol is no more than three to four units a day. One unit is:
half a pint of ordinary strength beer or lager
a small glass of wine
a single pub measure of spirits
Too much alcohol can cause...
High blood pressure, which contributes to strokes and heart attacks
Obesity
Weight loss and malnutrition
Ddepression
Permanent memory loss
Fetal Alcohol Syndrome
Fetal alcohol syndrome (FAS) is the most common known preventable cause of mental impairment. Babies with FAS have distinctive changes in their facial features and they may be born small. The brain damage that occurs with FAS can result in lifelong problems with learning, memory, attention, and problem solving. These alcohol-related changes in the brain may be present even in babies whose appearance and growth are not affected. It is not known if there is any safe drinking level during pregnancy; nor is there any stage of pregnancy in which drinking-at any level-is known to be risk free. If a woman is pregnant, or wants to become pregnant, she should not drink alcohol. Even if she is pregnant and already has consumed alcohol, it is important to stop drinking for the rest of her pregnancy. Stopping can reduce the chances that her child might be harmed by alcohol.
Remember
A large glass of wine could equal two units, since the average wine glass is now often 175ml rather than the traditional 125ml. A home measure of spirit is usually more generous than a pub measure.
Calculate the number of Units
To calculate the number of units, you need to know the amount of liquid in millilitres (one pint is 568ml) and the strength of the drink. This is known as the percentage alcohol-by-volume (ABV), also referred to as 'proof'.
To work out the number of units in a drink, multiply the amount of liquid in millilitres by the percentage ABV, and then divide by 1,000.
Useful contacts
Alcoholics Anonymous:
A group who share their experiences with each other so that they may solve their common problem and help others to recover from alcoholism.
Tel: 0845 769 7555
Website: Alcoholics-anonymous
Alcohol Concern:
Information on alcohol misuse including a factsheet on men and alcohol, plus advice on cutting down.
Website: Alcoholconcern
Drinkline:
Confidential information and advice on sensible drinking.
Tel: 0800 917 8282
Website: Downyourdrink
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