Wendel Abel, Contributor
CHRONIC LIFESTYLE diseases such as heart disease, diabetes, obesity, high blood pressure and cancers are the leading causes of death in Jamaica. There is no magic pill but these tips will slow the ageing process and the decline in our physical and mental health.
1. Manage stress: Meditation, yoga and exercise are effective. Learn to slow down, spend more time with family and friends. Balance your life, enjoy life and take care of self.
2. Sleep well: Sleep restores the body. Avoid prescription medication. Natural products to promote sleep include melatonin but if not taken properly melatonin can affect your sleep.
3. Drink plenty of pure liquid: Have at least eight glasses of water per day. To 'sweeten' water you may add lemon juice, herb tea, a little honey or a few drops of liquid sevia. Honey contains antioxidants.
4. Exercise your body: We need at least 30 minutes a day of moderate activity. To lose weight, diet alone is not enough, at least 60-90 minutes of moderate activity is necessary.
5. Take antioxidants: Antioxidants destroy certain chemicals in the brain called free radicals. Free radicals are waste products in the body which are toxic to the body; they contribute to ageing and diseases like Alzheimer's disease, arthritis, cataract, heart disease and infections. Vitamin C and E are powerful antioxidants and are found in fresh fruits and vegetables. It is not clear if antioxidants supplements are effective.
6. Eat foods rich in fibre: These are good for your heart and intestines. They protect from certain cancers and lower the risk of diabetes. Food rich in fibre makes you feel full and eat less. Whole grains such as whole wheat bread, fruits and vegetables are excellent sources of fibre. Other sources include unsweetened psyllium and mixed nutritional fibres. Whole wheat bread is recommended over refined grains such as white bread.
7. Reduce bad fats in your diet. Bad fats are saturated fats and processed vegetable oil. Oils low in saturated fats are olive oil, sesame oil, soybean, corn oil, peanut oil and canola oils. Omega oils reduce the risk of heart disease and promote a healthy brain. Fish and whole grains are good sources of omega oils. Two fish servings per week are recommended.
8. Alcohol in moderate quantity. We do not encourage drinking but if you take alcohol, limit it to two drinks daily for men and one for women. Persons with drinking problems should avoid alcohol. Moderate use of alcohol protects against heart disease and strokes caused by blood clots. Women with a family history of breast cancer or who take oestrogen replacement therapy should not take alcohol. Three glasses of red wine per day reduces the risk of prostate cancer.
9. Eat well-balanced meals: Have breakfast. Have adequate amounts of fruits, vegetables and milk; these reduce the risk of many chronic diseases. Three cups per day of non-fat or low-fat milk are recommended. Control intake of sugar in food and beverages especially if you are trying to manage your weight. Reduce salt intake to less than one teaspoon per day. Salt is associated with high blood pressure, a major killer. Meats which are highly recommended include poultry and lean meats.
10. Seek regular check-ups and treatment. Have regular blood pressure, sugar tests and screening for heart disease. For women, annual screening for cancer of the cervix and breast is a must and for men, cancer of the prostate. Seek early treatment if ill or injured.
11. Remember to avoid smoking and secondary smoke.
Dr. Wendel Abel is a consultant psychiatrist and senior lecturer, University of the West Indies. E-mail:yourhealth@gleanerjm.com.
