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Posts Tagged with ‘Exercise’

Posted by Mary G. Materu Msc

Today’s Tip: Be smart..

  • Balance your calorie intake with your physical activity
  • If you are overweight or obese, work hard to reduce your weight and stay at healthy weight

This is just a reminder: Remember, being overweight increases your risk of many types of cancers eg. breast and colon cancers.  Control your weight by making sure you burn more calories than those you eat.  Watch the portion size of the meals that you eat.. Go for small portion size, add more vegetables into your meals, avoid foods high in fat and high in sugar, limit or avoid alcohol intake, add exercise eg. working into your routine life.

Jipende: Ufunguo wa Mtindo Bora wa Maisha upo Mkononi Mwako…

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Posted by Mary G. Materu Msc

Uzito uliozidi kiazi unakuweka kwenye hatari ya kupata magonjwa mengi sugu kwa mfano, kisukari, msukumo mkubwa wa damu, magonjwa ya moyo, figo, saratani na mengineyo. Magonjwa haya yanaleta kifo mapema na matatizo mengine mengi…. Jizoeshe taratibu za kula ambazo zitakusaidia kupunguza uzito au kuzuia ongezeko kubwa la uzito..Badili mtindo wa kula, yafuatayo yanaweza kukusaidi:

  • Jaribu kutumia sahani ndogo, na usichote chakula mara ya pili (usiongeze), watafiti wameona kwamba mtu anayetumia sahani kubwa mara nyingi anakula chakula kingi kuliko akitumia sahani ndogo.
  • Nusu au zaidi ya mlo uliochotea kwenye sahani iwe ni vyakula vinavyotokana na mimea hasa mboga mboga.  Kama unakula “sandwich” ya mkate, kula nusu na ongezea kwa mbogamboga na matunda.
  • Asubuhi ule mlo wa kushiba zaidi na jioni ule chakula kidogo/chepesi (usishibe sana usiku).
  • Usile kwa haraka, mara nyingi unapokula kwa haraka unakula chakula kingi na pia chenye nishati nyingi.  Ongeza vyakula vyenye makapi mlo kwa wingi kama mbogamboga, nafaka zisizokobolewa (whole-grains), mara nyingi vyakula hivi huwezi kula haraka wala huwezi kula kupita kiasi.
  • Jipe muda wa kutosha kutafuna vizuri, na mara nyingi vyakula bora kama ugali wa dona, mkate wa brauni, mahindi ya kuchoma au kuchemsha, maharage, kunde huhitaji kutafunwa vizuri hivyo huwezi kula kupita kiasi.
  • Epuka asusa zenye mafuta mengi, sukari nyingi au chumvi nyingi.  Jizoeshe matunda, hindi la kuchoma au vyakula vingine vya aina hiyo.
  • Jipe muda kujitayarishia mlo ulio bora wenye mboga mboga nyingi.  Kumbuka ni uhai wako. Labda umetumia dakika 10 zaidi kutayarisha mlo lakini imekuepusha kutumia siku nzima au zaidi kwa daktari na kulipa gharama kubwa.
  • Epuka kutumia vyakula vilivyotengenezwa kwa haraka (fast food) kwenye migahawa, mara nyingi vina mafuta mengi, chumvi nyingi au sukari nyingi.  Na pengine unaona umekula asusa (snack) tu, kwa hiyo unakula tena mlo mzima.  Kwa mfano watu wengine husema “I grabbed something” kwa maana hajala vizuri kumbe ni kwa kuwa alikula bila mpango.
  • Epuka kula ukiwa unaangalia TV, unatumia computer au unafanya shughuli nyingine kwani una hatari ya kula kupita kiasi.
  • Tuwazoeshe watoto ulaji bora unaoshirikisha mbogamboga na matunda, na aina za kunde, nyama kwa kiasi. Epuka kummzoesha chumvi nyingi, mafuta mengi au sukari nyingi. Akishazoea itakuwa shida kuacha. Mpende mwanao, mfundishe vitu vitakavymrefushia maisha.
  • Epuka pombe na sigara
  • Fanya mazoezi ya mwili angalau dakika 30 au zaidi kila siku, hata kutembea tu.
  • Kumbuka mwili wako unatokana na unachokula na mazoezi unayofanya

Jipende, ufunguo wa mtindo bora wa maisha upo mkonini mwako

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Posted by Mary G. Materu Msc

Are you over weight?? Being overweight or obese puts you at high risk for many chronic diseases. Aiming to have a healthy weight is key to preventing cancer and other chronic diseases such as diabetes and coronary heart disease.  A healthy weight can be achieved by addressing what we eat and having regular physical activity.

What changes may be needed on what you eat?

It is good to get an idea of the amount of energy you get from the foods that you eat.

  • Reduce the amount of energy-dense foods you eat
  • Reduce the portion size

How do we know the level of energy in the food?

You actually do not need to know the exact amount of energy in the foods you eat, but rather it is good to have a broad understanding. See the examples below to help you make an informed decision on how you choose the foods you eat to maintain a healthy weight.

  • Very low energy-dense foods: This includes most vegetables such as green leafy vegetables, carrots, okra, egg-plant, broccoli, etc.  It also includes most fruits, skimmed milk, and broth-based soups
  • Low energy-dense foods: Cooked grains especially whole grains like whole maize, “dona”, and whole wheat. It also includes low fat milk (1%fat milk), beans and other legumes such as cow peas, dried peas and mang peas.
  • Medium energy-dense foods: Examples of these are meats, cheese, high fat foods, and salad dressings.
  • High energy-dense foods: These include chips/crisps, oils, fats, butter, margarine, mayonnaise, sausages, sugary drinks, energy drinks, bacon, chocolates, sugar, cakes, deep-fried foods (such as chips/fries), candies, etc.

Just remember that foods of less energy-density have fewer calories and therefore contribute less to weight gain. (The energy density is measured by the amount of calories per 100 gm. For example, 100gm of cooked spinach can be compared to 100 gm of chips/fries). Given the above information it is clear that eating 100gm of spinach is much better than eating 100 gm of chips/fries.  Usually foods which are less energy-dense have more water and/or fiber, and it is often more difficult to eat a larger amount of these foods because they fill you up quickly.

A good place to start with changing eating habits is to work on proportion and portion size.  With proportion, make sure you choose more of the low energy-dense foods like vegetables, fruits, whole grains, and legumes, while you minimize meats and other foods of animal origin. On the portion size, just look at what you have on your plate.  Usually you can tell if the amount is more than what you need.  Try to decrease the portions gradually every day until you achieve a desirable amount. Be patient as it may take you weeks or even months to adjust.  Here are some tips to help you reduce the amount of food you eat:

  • Use a smaller plate
  • Use a smaller cup or glass for your drinks
  • Do not eat while doing other things eg. Do not eat while watching TV, driving or reading.
  • Do not eat from a package or pot
  • Stay conscious of the type and amount of food you are eating
  • Limit snacks to low energy-dense foods such as fruits or vegetables
  • Don’t stay hungry for too long
  • Take your time to complete your meal.  (It usually takes about 20 minutes for the stomach to report to the brain that you are full.  So if you eat too fast, you may not feel full until this time has passed, regardless of the quantity you eat.)

    fruits

Remember to have regular physical activity such as brisk walk for 30 minutes to one hour every day. Read more about physical activities in the  following link  (mazoezi ya mwili).

Jipende… Ufunguo wa mtindo bora wa maisha upo mkononi mwako

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Posted by Mary G. Materu Msc

Sehemu ya pili

Ugonjwa wa moyo (coronary heart disese) una dalili kadhaa lakini mojawapo ni moyo kushindwa kazi (heart attack).  Tatizo hili la moyo kushindwa kazi hutokea ghafla na hasa kwa watu wenye umri mkubwa lakini ukweli ni kwamba ugonjwa huo unakuwa umeanza muda mrefu uliopita, pengine miaka mingi iliyopita.  Ndio maana ni muhimu kuanza kuutunza moyo mapema wakati wa ujana hata utotoni.

Naamini ulisoma sehemu ya kwanza kwa hiyo hapa tunaendelea na sehemu ya pili kwa kuzungumzia shinikizo kubwa la damu (high blood pressure) na ugonjwa wa kisukari kwani magonjwa haya pia huongeza uwezekano wa kupata ugonjwa wa moyo.

Shinikizo kubwa la damu (high blood Pressure) huharibu ngozi ya ndani ya mishipa ya damu na hivyo kufanya lehemu (Cholesterol) kujikusanya kwenye mishipa ya damu kwa urahisi zaidi.  Punguza uwezekano wa kuwa na shinikizo kubwa la damu kwa kufanya mazoezi ya mwili angalau dakika 30 kila siku, kuwa na uzito wa mwili usiozidi kiasi na kupunguza matumizi ya chumvi na vyakula vyenye chumvi nyingi.  Kama tayari una shinikizo kubwa la damu, endelea kutumia dawa kama ulivyoelekezwa na daktari wako na kufuata ushauri wa chakula na lishe. Kumbuka ni muhimu sana kutumia dawa kama ulivyoelekezwa na daktari.

Kuwa na ugonjwa wa kisukari pia huongeza uwezekano wa kupata ugonjwa wa moyo. Kwa bahati mbaya, watu wengi wenye ugonjwa wa kisukari hata hawajui kwamba wana ugonjwa huo.  Ugonjwa wa kisukari huweza kuharibu mishipa ya damu, na hii inaongeza uwezekano wa kupata ugonjwa wa moyo. Pia ugonjwa wa kisukari huongezea uwezekano wa kuwa lehemu nyingi mwilini, kupata shinikizo kubwa la damu na pia kuwa na unene kupita kiasi.  Kipimo cha damu kuona kiasi cha sukari katika damu hugundua kama una ugonjwa wa kisukari au una uwezekano wa kupata kisukari.  Hivyo ni muhimu kumwona mtalamu wa afya kupata huduma hiyo ya kupima damu.  Kama tayari una ugonjwa wa kisukari basi ni muhimu kuendelea kufuatilia huduma za afya ili uelekezwe ulaji bora unasaidia kuuweka mwili katika kiasi cha wastani cha sukari au kupatiwa dawa pale inapohitajika.  Punguza uwezekano wa kupata ugonjwa wa kisukari kwa kuhakikisha huna uzito uliozidi kiasi, kufanya mazoezi ya mwili kila siku angalau dakika 30 au zaidi, kupunguza matumizi ya mafuta au vyakula vyenye mafuta mengi, pia vile vyenye sukari nyingi kwani huchangia kuongeza uzito.

Mpaka sasa naamini umegundua kwamba kutokufanya mazoezi ya mwili kunaongeza uwezekano wa kupata magonjwa sugu mengi, na pia ikiwepo ugonjwa wa moyo. Kufanya Mazoezi ya mwili itakupunguzia uwezekano wa kupata magonjwa haya sugu. Chagua zoezi ambalo unamudu. Kwa mfano kutembea kwa haraka kwa angalau dakika 30 kwa siku na ukishazoea ongeza kufikia angalau saa moja (dakika 60).  Kama unafanya kazi au kuishi gorofani tumia ngazi badala ya lifti; fanya kazi za nyuimbani kama kusafisha, kufua, kupasi bustani nk. kama sehemu ya mazoezi.  Punguza muda unaoketi kuangalia TV, na epuka vyakula vinavyo ongeza uzito kwa haraka kama vile vyenye mafuta mengi au sukari nyingi.  Pia kula chakula kwa kiasi, huku ukihakikisha unatumia mbogamboga kwa wingi, matunda na nafaka zisizong’arishwa kama dona.

Yapo mengi unayoweza kufanya kupunguza uwezekano wa kupata ugonjwa wa moyo, lakini sio lazima uanze yote kwa mara moja.  Anza kidogo kidogo mwisho utakuta umeweza yote.  Kila unapopiga hatua moja ni mchango mkubwa kwa maisha yako.  Jiwekee malengo na taratibu za kukusaidia kutimiza malengo yako.  Kwa mfano weka rekodi ya dakika ulizofanya mazoezi kwa siku na ichunguze rekodi hiyo kila mwisho wa wiki ili uweze kuongeza bidii. Kama una mtindo wa kula asusa (snacks) zenye mafuta mengi au sukari nyingi, jiwekee karibu nawe asusa zisizo na mafuta kama karoti, tunda, tango, mahindi ya kuchoma au kukaanga (popcorn), maji na kadhalika.

Ukweli ni kwamba unaweza!!! Lenga mabadiliko katika namna unavyokula, ongeza mazoezi ya mwili na epuka utumiaji wa sigara au tumbaku.

Jipende….   Ufunguo wa mtindo bora wa maisha upo mkoni mwako.

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Posted by Mary G. Materu Msc

Most of us hardly even think of our heart until something bad happens either to ourselves or to our loved ones! It is good to be aware that most risk factors of coronary heart disease are preventable and therefore, under your control.  Often after a loss of a loved one to a heart attack, our concern is only short-lived, before life continues to business as usual.  As you embark on this New Year, take a minute to assess your risk of heart disease so that you can take care of your heart.

Assess your risk using the following table (answer either yes or no to each risk factor)

# No Yes Risk Factor
High Blood Cholesterol
1.* I often eat foods high in cholesterol or high in fat, such as butter, full cream milk, deep fried foods, sweets, chocolates, etc.
2.* My blood cholesterol (if tested) is over 240
3.* I eat a lot of processed foods (such as sausages, bacon etc), and fast food
High Blood Pressure
4.* My blood pressure is higher than 120/80
5.* I am overweight
6.* I exercise less than 30 minutes on most days
7.* I eat a lot of salty foods
Smoking
8.* I am a cigarette, pipe or cigar smoker; or I use tobacco in other forms
9.* I have little motivation to quit smoking
Other risks
10. I have diabetes or a family history of diabetes
11.* I do not regularly make an effort to reduce/relieve stress
12.* I am not physically active
13.* I am a woman on birth control pills who smokes
14. I have a close male relative who had a heart attack before the age of 55 years or a female before the age of 65 years.

The more times you answered “Yes”, the greater your chance for developing coronary heart disease. But now that you know the risk factors, I believe you are ready to address them and reduce the risk. Note that the 12  risk factors out of the 14 (marked with a *) are completely under your control, and you can do something to reduce eliminate them.  As one of my friends put it, “Take care of your heart so that it can take care of you”. Try to make this one of your New Year resolutions.

Jipende, Ufunguo wa mtindo bora wa maisha uko mkononi mwako.

“The key to a healthy lifestyle is in your hands”.

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Posted by Mary G. Materu Msc

Baada ya tafiti nyingi kufanyika na kuangalia kwa umakini mambo ambayo yamethibitishwa kuwa na uhusiano mkubwa na saratani kwa upande wa chakula, lishe na mazoezi ya mwili, ushauri umetolewa na wataalamu wanaofuatilia maswala hayo kwa makini. Ushauri umelenga maeneo kumi muhimu (World Cancer Research Fund-report 2007):

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