BlueSkies Newsletter - March 2009
Welcome to March's edition of the BlueSkies newsletter!
In this month's newsletter, you can read our articles on:
Weighty Issues - the dangers associated with the obesity epidemic
Fresh or Frozen - is fresh produce really better for you?
Keep your kidneys healthy - in the lead up to World Kidney Day
Also, find out about the health benefits of gardening and the nutritional benefits of turkey.
Weighty Issues
The 'obesity epidemic' is gathering great speed in the UK leading to increases in weight-related health problems and weight reduction surgery. But what can we do about it and why should we care?
Current Trends
In the UK, more than 50% adults are heavier than they should be - around 40% are classed as overweight and another 20% are obese. It's not just adults though, currently 20% children are overweight and it is estimated that 90% kids will grow up with dangerous levels of fat in their bodies. However, it's not always been this way, the number of obese adults has trebled since 1980 in the UK.
Are You Overweight?
You can easily assess the suitability of your weight by working out your BMI and/or taking your waist measurement. To find details on how to measure your body composition along with a handy 'How To' video, simply click here.
The Dangers Of Being Overweight
So, just what are the dangers associated with being overweight? Well, they are numerous. People who are overweight have an increased risk of many conditions including heart disease, high blood pressure, diabetes, stroke and certain cancers as well as joint problems. In fact, the number of hospital admissions in 2007-8 caused by obesity was over 5,000 once strokes and heart problems were included - that's 30% higher than in previous years.
Diabetes is one area that has received a lot of attention recently due to the explosion in the number of cases being linked to the increased obesity rates. Statistics show that there was a 74% rise in the number of new cases of diabetes between 1997 and 2003 and, by 2005, over 4% of the population (>2.4 million people) was diagnosed with diabetes which is twice as many as seen 10 years previously. The majority of these cases are Type II diabetes which is linked to a person's weight.
And, when we consider our future generations, the dangers of being overweight start young so it is imperative that we try to reverse the rise in childhood obesity. Research published in February 2009 found that being overweight as a teenager can curb life expectancy as much as smoking 10 cigarettes a day! The researchers showed that being obese doubles the risk of dying young - the same as the risk associated with smoking 10 a day. What's more, the 'fat' smoker was found to have the same risk as the 'fat' non-smoker so the risk of early death increases regardless of smoking habits in those who are overweight at age 18.
What Causes Obesity?
The 'cause' of the rise in obesity is likely to be many-fold. We cannot blame just one thing or another. Far too often, we hear the word 'genetics' when we talk about weight. What we don't hear often enough is 'lack of activity' or 'too much food'! Even though our genetics may play some part in our weight, our lifestyle has a bigger effect. The most common cause for obesity is an imbalance between energy in and energy out and this is easier to change than our genes!
How Do We Lose Weight?
Well, first things first, BlueSkies recommend that you have yourself checked our by your GP before beginning a weight loss programme to ensure that any steps you take don't endanger your health. Then, you should gradually start to increase your activity levels whilst ensuring that you eat a sensible, healthy, balanced diet in an attempt to slowly reduce your weight. For more information on how to lose weight sensibly, click here to be taken to our weight management page.
By acting now, you may avoid becoming one of the growing number of people who are resorting to obesity surgery. The number of people having surgery such as stomach stapling and gastric bypass has risen by 40% in the last year!
10% Off Mother's Day Flowers
With Mother's Day fast approaching - it's the 22nd March in case you're not aware - the nice folk at Bunches have decided to offer you 10% off your order between now and midnight on 8th March 2009. All you need to do is click on the banner below and then enter the code MDTEN at the checkout to qualify for your discount.
Top Tips - Maintaining Kidney Health
Our kidneys are vital for our health as their main job is to remove toxins and excess water from the blood. Kidneys also help to control blood pressure, aid in the production of red blood cells and maintain bone health. Thursday 12th March 2009 sees World Kidney Day which, this year, is aiming to raise awareness about the importance of early and comprehensive screening for kidney disease. But how can we maintain the health of these organs? Here are our top tips:
1. Consume a healthy, balanced diet
- Ensure that you eat plenty of fruit and veg
- Eat lean proteins such as turkey, chicken and fish instead of red meats
- Limit your intake of salty foods and do not add salt to your meals
- Drink plenty of water
2. Lead a healthy lifestyle
- Maintain a healthy weight
- Keep physically active - try to get at least 5 x 30 minute exercise/activity sessions per week
- Don't smoke
- Limit your alcohol intake
- Try to take time to relax and reduce your stress levels
3. Have your blood pressure checked regularly
- Untreated, high blood pressure can damage the blood vessels that supply your kidneys with nutrients
- High blood pressure is one of the leading causes of kidney disease
- Kidney disease may also CAUSE high blood pressure as your kidneys control the amount of fluid in your blood vessels and produce renin, a hormone that helps to control blood pressure
4. Be aware of the symptoms of kidney disease
- Change in frequency of urination and the quantity of urine passed
- Blood in the urine
- Foaming urine
- Oedema (puffiness) around the eyes and ankles
- Pain in the back, under the lower ribs - this is where the kidneys are located
- Pain or a burning sensation when urinating
- If your kidneys are beginning to fail, you may also experience:
- Tiredness, inability to concentrate and shortness of breath
- General feelings of malaise
- Loss of appetite, nausea and vomiting
5. Be aware of your risk of kidney disease - you are more at risk if you:
- Have diabetes
- Have high blood pressure
- Are overweight or obese
- Are over 50 years old
- Have a family history of kidney disease
- Smoke
6. Remember, early detection saves lives
- Loss in kidney function cannot normally be reversed but it can be managed and the progress of the disease can be slowed
- If you are at risk, or you are showing signs/symptoms, of kidney disease, consult your GP immediately
For more information, visit the World Kidney Day website by clicking here.
Fresh Or Frozen?
What's in your freezer? Ice cream, ready meals, ice cubes and fish fingers? Or is it filled with carrots, spinach, salmon fillets, broccoli, peppers and berries? You may think we're a little confused and that the second list of food was meant for the fridge, but we're not. The range of frozen food that you can buy is expanding all the time and it's good news for our wallet and our waistline!
But, what about the nutrients, I hear you cry? What about those vital vitamins and minerals? Surely fresh food has a much higher nutrient level? Well, if you can pick your fruit & veg and eat it straight away, you might be right.
However, if a food's been picked, chilled, transported halfway across the world, stored in a warehouse chiller, transported to a store and then displayed on the shelves for a few days - has it still got the same level of nutrients as when it was picked? Sadly not! But, if that food was frozen shortly after it was harvested, it is likely to have almost the same level of nutrients when you get round to taking it out of the freezer as the day it was picked!
Here's some of the benefits of buying frozen:
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You only need to defrost as much as you need making it less wasteful and more economical
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Frozen food has a much longer shelf-life - you can store it for up to 8 months without having to worry about it going off
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Frozen fruit and veg is just as good for you, if not better, than fresh produce
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There's no scrubbing or chopping with frozen foods - again, less waste and more time efficient
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Frozen produce, whether it's fruit, veg or fish, tends to be cheaper than the fresh variety
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Buying frozen is a great way to eat foods that aren't necessarily 'in-season'
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Fresh fish is rarely so, it may have been caught a week before or transported thousands of miles - frozen fish is put on ice the minute it's caught
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Freezing doesn't require the addition of any additives
So, next time you're having porridge, why not throw in some frozen blueberries? Alternatively, make yourself a smoothie using frozen fruit for breakfast. Or if you're stuck for what to have for dinner, try a healthy vegetable casserole with the array of veg that are in your freezer. Fancy a fruit salad in the winter? You can have one if you've stocked up on frozen fruit! Why not get yourself down the frozen aisle in the supermarket and see what you can find?
Food Of The Month - Turkey
As far as meat goes, you don't get much better than turkey! It's a high-protein, low-saturated fat meat and, health-wise, is a much better option than red meat. In fact, a 3oz (85g) serving of boneless, skinless turkey breast contains 26g protein and 1g fat of which none is saturated. When compared to a boneless, skinless chicken breast of the same size, turkey contains 8% more protein and chicken contains 50% more fat (of which 0.5g is saturated). However, chicken breast is also a pretty good option so let's compare it to beef.
A 3oz top loin beef steak which has been trimmed of visible fat contains 24g protein and 8g fat, of which 3g is saturated. Therefore, the beef has roughly 8% less protein but 8 times as much fat with 3g more saturated fat. And, for all those who eat red meat for its iron content - 3oz beef contains 10% of the recommended daily intake of iron, whereas turkey contains 8% - not that different at all really! So, this weekend, why not go for a turkey roast instead of beef?
Activity Of The Month - Gardening
As spring approaches your thoughts may turn to the great outdoors or, more specifically, your garden. Let's hope we get some spring-like weather soon as gardening is good for both your mental and your physical health.
Physically, gardening counts towards your 5 x 30 minutes of activity per week and it can be pretty strenuous work. Digging, pushing the lawnmower, weeding and cutting hedges are activities that can be classed as moderate intensity and will therefore benefit your health. Most gardening activities involve whole-body movements that are performed over a prolonged period of time making them ideal for developing muscular and cardiovascular fitness. In fact, there is even a call for gardening on prescription to be introduced in a bid to improve our health.
From a psychological point of view, gardening is hard to beat. You're in the open air carrying out an activity that has a purpose and it will take your mind of the stresses and strains of daily life. What's more you get to see the fruits of your labour or even eat them later on in the season. So, once the weather improves, get out in your garden and give your health a boost. Or, if you've not got a garden of you own, why not find a Community Garden project in your area where you can volunteer, improving your health and your surroundings at the same time?
Thanks For Reading!
We hope that you enjoyed this month's newsletter!
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