This presentation was given at the Pint of Science Festival 2014 as part of the King's College London organized events. The aim of the talk was to illustrate that personal choices earlier in life are the key drivers for developing chronic diseases later in life.
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It's Your Diet & Your Healthy Lifestyle: Prevent - Not Treat - Should Be Your Goal
1. It’s Your Diet…
It’s Your “Healthy” Lifestyle…
Prevent – Not Treat – Should Be Your Goal
Dr Scott V Harding
School of Medicine
Diabetes & Nutritional Sciences Division
Twitter: @scottvharding
2. Why worry about preventing diseases you
might never get?
If you decide to aim for prevention what
should you focus on?
Why don’t all recommendations for healthy eating
and lifestyle work the same for everyone?
3. Lifestyle Related Diseases:
Type 2 diabetes
Cardiovascular diseases
Heart attack
Stroke
Circulation
Cancers
Colon
Stomach
Mouth
Lung
Kidney
Liver
4. What are the indicators of unhealthy lifestyle?
Are you overweight?
Howoverweight are you?
Do you smoke?
Do you drink alcoholregularly?
How muchalcohol do you drink?
Is your diet ‘high quality’and ‘varied’?
Do you exerciseregularly?
5. Comparing body weights in a population
Body Mass Index:
Your body weight in kilograms
Your height in metres
BMI =
Weight (kg)
(Height (m))2
Calculation:
BMI and Risk of Death
6.
7. Survival of the fattest: Why we're wrong about obesity by Samantha Murphy. New Scientist,
2014, Issue 2967, pp44-47
8. Li et al. Lifestyle risk factors and residual life expectancy at age 40. BMC Medicine 2014, 12:59
Does lifestyle affect how long we live?
Smoking, BMI, alcohol, PA, red meat, cereals, fruit/veg, fish and dairy
9.
10. Reducing your risk of developing type 2 diabetes
with lifestyle change
Improving the quality of your diet = ↓ 15%
Quitting smoking = ↓25%
Reducing your alcohol consumption to less than 1 drink per day = ↓19%
Keeping your BMI less than 25 = ↓ 70%
Regular physical activity = ↓25%
Reis et al. Lifestyle Factors & Risk for New-Onset Diabetes. Ann Intern Med. 2011;155:292.
16. Physical Activity Recommendations for UK
Physical activity guidelines for adults (19-64): Factsheet 4. Department of Health, 2011.
Quiz
Q. What is the recommended minimum for adults?
A. 150 mins/week @ moderate or 75 mins @ intense
Q. How many people surveyed thought they knewthe
minimum for adults?
A. About ¼ of men and women thought they knew the
recommendation.
But fewer than 1 in 10actually did!
17. The Health Survey for England – 2012. The Health and Social Care Information Centre, Dec 2013.
Physical Activity Recommendations for UK
Are we meeting the minimum PA levels?
But we are doing some PA, right?
18. Physical Activity – World View
Inactivity is 4th leading risk factor for death worldwide
WHO Global Status Report on Noncommunicable Diseases 2010
21. What are the culprits…
contributing to unhealthy diets?
22.
23. So what should our diets look like?
Ask yourself – honestly!
Is my diet balanced? Does my diet have variety?
What do I need to change?
24.
25.
26. Increasing or supplementing with the healthiest
foods and ingredients
Unfortunately there is no easy answer!
Do you need to supplement
your diet?
Does supplementing with extra foods or
nutraceuticalsadd any benefitfor
the average person?
What supplements workand
what ones don’t?
Can taking supplements be harmful
to you or increaseyour risks?
27. Rideout et al. Can. J. Physiol. Pharmacol. 90: 1–6 (2012)
Non-responders – Plant Sterol Supplementation
Revised physical activity recommendations for adults:
least 150 minutes over a week of at least moderate activity
bouts of at least 10 minutes duration
75 minutes of vigorous intensity activity
All adults should also aim to improve muscle strength on at least two days a week and minimise sedentary activities
Around a quarter of adults (27% of men and 29% of women) thought they knew the current recommendations for physical activity in 2007. Fewer than 1 in 10 adults specified a level equivalent to the minimum target for physical activity.
Seven out of 10 men and 8 out of 10 women fell below their age appropriate activity level.
One in 6 people reported having done no activities for 20 minutes or more at a moderate or vigorous level in the previous four weeks.