Health

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Health Wellness
Ulster Council GAA Ulster Cancer Foundation
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Health Facts

• Heart Circulatory disease is the biggest killer
  in Ireland

• Tobacco use is the leading cause of preventable
  death in Ireland

• 1 in 3 people will be affected by cancer sometime
  in their lifetime

• One of the fastest growing causes of death in
  Ireland is liver disease and cirrhosis

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• Obesity levels in Ireland increased by 67
  between 1990-2000
• The highest prevalence of obesity recorded was
  among women aged 51-64 years (30 have a weight
  problem)

• By 2010, 26 million children in Europe are
  expected to be overweight 6.4 million obese
• - 20,000 obese children will have type 2
  diabetes
• - 1 million will show signs of high BP,
  cholesterol, heart disease

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Keeping healthy
Health Wellness
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Eat a balanced diet
The foods you eat can either protect you from
diseases or increase your chances of getting
diseases
The key to a healthy diet is to eat a wide
variety of foods
This will ensure that you get all the vitamins,
minerals and nutrients that you need from your
food
The Food Pyramid
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The Balance of Good Health
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• Drink water regularly
• The body needs water to function properly
• It prevents dehydration, is vital for kidneys and
  helps prevent constipation
• Aim to drink 1.2 litres each day (8 glasses)

• Cut down on salt
• High salt intake has been linked to increased
  risk of heart disease
• Adults should eat no more than 2.5g sodium / 6g
  salt each day

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Exercise
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Physical Activity
Approximately 2 million deaths each year are
attributable to physical inactivity! World
Health Organisation
People who live active lives are less likely to
die early or to suffer from major illnesses

• Maintains a healthy body weight
• Protects against heart disease
• Prevents diabetes
• Prevents osteoporosis
• Improves mental health
• Gives you more energy
• Prevents some cancers

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Get moving!
Recommendations

• For good health
• minimum of 30 minutes of moderate physical
  activity on most days of the week (at least 5
  days).

• You dont have to do it all at once -

3 x 10 minutes or 2 x 15 minutes
Brisk 10 minute walk to and from work plus
another 10 minute walk in your lunch break
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Get moving!
At home

• Be active around the house
• Attack chores!
• Get the family involved

At work

• Be active at lunch go for a walk
• Take the stairs rather than the lift

At leisure time

• Walking is a great form of exercise
• Check out your local GAA club/Leisure centre for
  events
• Find an activity which interests you

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Improving fitness!
Recommendations

• For fitness
• Take part in reasonably vigorous exercise lasting
  at least 20 minutes, 3 times a week

• For best overall results, vary the type of
  activity
• Cardiovasular/aerobic
• Strength
• Flexability

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Cardiovascular/Aerobic

• Will strengthen your heart and lungs
• Makes you fitter
• Can lower blood pressure and cholesterol
• Reduces body fat
• Can tone muscles

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Strength

• Strengthens and tones muscles
• Builds muscles
• Body burns more calories
• Strengthens bones

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Flexibility

• Help you to warm up and cool down
• Help prevent muscle soreness
• Reduce the likelihood of injury
• Can improve muscle strength and endurance

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The Calorie Equation
Calories in Calories out Weight stays the same!
Calories in gt Calories out You will gain weight!
Calories in lt Calories out You will lose weight!
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Body Mass Index
Allows you to discover if you are within healthy
ranges
Generally the higher a persons BMI, the greater
their chance of health problems
BMI does not take into account muscle mass!
BMI weight (kg) height (m)2 
BMI 80kg 1.82m x 1.82m
BMI 24.15 
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Body Mass Index
BMI Weight Status Risk of developing
health problems lt20 Underweight Increased
20 - 24.9 Normal Least 25 -
29.9 Overweight Increased 30 -
34.9 Obese High 35 - 39.9 Obese Class 2 Very
high gt40 Obese Class 3 Extremely high
BMI weight (kg) / height (m2)
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Alcohol
People drink to relax, celebrate social occasions
or to enhance social gatherings
It is when people drink too much that problems
occur

• Long term effects
• Heart disease
• High blood pressure
• Liver / kidney problems
• Stomach ulcers
• Cancers
• Alcoholism
• Reproductive problems

• Short term effects
• Reduced inhibitions
• Speech slurred
• Vision blurred
• Vomiting
• Blackouts
• Arguments
• Hangovers

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Alcohol

• Research shows that Irish people
• drink more than their European counterparts
• have the highest level of binge drinking in Europe

Alcohol is a contributory factor in numerous
traffic accidents, fires, thefts, domestic
incidents and assaults in Ireland each year
Many Irish people are exceeding the weekly
drinking recommendations
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Alcohol
What are the recommended drinking limits?
gt21 units per week gt4 units per day
gt14 units per week gt3 units per day
2 2 ½ units
1 ½ units
2 units
1 ½ units
1 ½ units 125ml Pub bottle 2 ¼ units
1 ½ units
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Alcohol
What is binge drinking?
Men 10 units of alcohol at one sitting Women
7 units of alcohol at one sitting
Drinking too much in one session can damage your
health!
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Alcohol
Tips for safer drinking
Eat before you go drinking
Have a few glasses of water throughout the night
Avoid salty snacks
Avoid rounds and kitties
Dilute spirits
Pour home measures wisely
Adhere to recommended drinking limits