Health Issues

Please use the links on the left side of this page to look at some Health Issues relevant to particular age groups.

There are some issues which can affect us at any age, such as smoking, exercise, what we eat and drink. Some of these issues are discussed below.

Prevention is Better than Cure !

In the current climate we all hear a lot about heart disease, cancer, lung disease etc. One this page, we will try and provide some healthy tips that will help you to get fit and stay fit. There are also two other pages, one aimed specifically at women's problems and one at men's. We hope that you will be able to find this useful, and whilst we accept that many off the things we like the most can be bad for us, for a lot of people small changes in their lifestyle can reap huge dividends.

Heart Disease

One of the main killers in the Western World is Heart Disease. By this we most often mean Ischaemic Heart Disease. So, if we look at the factors that cause this then we will be able to know what to do to avoid it. It is a sad fact that Scotland has the highest incidence of Heart Disease in the whole of Europe. Japan, on the other hand, has the lowest incidence. The UK Government has set targets to try and reduce the incidence of Heart Disease in the UK over the next few years. We can make a difference to the amount of Heart Disease here in Guernsey.

What Causes / Contributes to Heart Disease ?

• Genetic Factors / Family History

• Smoking

• Exercise

• Blood Pressure

• Cholesterol

Alcohol

Of course we all need to enjoy ourselves, and so it is understood that most people will have a drink. Indeed there has been much discussion and many media articles that tell us that a small amount of alcohol (in the form of Red Wine) may actually be good for us. Many people really enjoy a glass of wine with a meal. When people socialise with family, friends or workmates they often enjoy a drink. There are some things that you need to know, however, to make sure that you do not do yourself any harm by drinking too much.

How Much is it Safe to Drink ?

The British Medical Association suggests that for a man he can drink 28 units of alcohol per week, and for women they can drink 21 units per week. These are only guides however, and it can also depend on whether you tend to drink in binges or steadily. One unit is the equivalent of half a pint of normal strength beer, a single measure of sprits or a glass of wine. If you are not sure about any aspects of this then please ask.

If you are drinking more that is good for you, then it will begin to have an effect on your whole body. In particular your liver may have difficulty and this can actually be measured with a blood test. If you are therefore worried about it you can arrange with the Surgery to have a blood test done and then come and discuss the results.

Most people are sensible about how much they drink and so there is no problem. If you start to drink too much on a regular basis then it can lead to problems with things at work, home and family, financially and eventually the law. There are too many people in the British Isles who are killed or injured as a result of alcohol so please bear this in mind. Could you live with your conscience if you were to have an accident after you had been drinking ?

If you would like any help with any aspects of this then please get in touch with the surgery, or you can call Alcoholics Anonymous. They also have a Web Site and that is listed on the Links Page.
 

Weight

Weight can be a bit of a difficult area. We have been bombarded by the media recently to say that we all seems to be getting more overweight these days. In fact they use the word Obese more and more.

Body Mass Index

In the past there used to be tables that you would be able to look your height and weight up in and this would tell you if you were overweight. These have now largely been replaced by the Body Mass Index (BMI for short). This is very easy to work out. You need to know your weight in kilograms (kg) and your height in meters (m). In order to calculate your BMI you divide your weight by your height squared. A guide to your BMI is as follows:

• A BMI of 20 to 25 is Normal

• A BMI of 25 to 30 is Overweight

• A BMI of 30 to 35 is Obese

• A BMI of over 35 Morbidly Obese

How to Lose Weight

If you need to lose weight, there are some things that may help you. It is important to note, however, that not every method or diet suits everyone. It would therefore be best to discuss your weight loss program with someone who can help (e.g. Doctor, Nurse, Dietician, Personal trainer). There are a wide range of well known ways to lose weight but the most important thing to do is to find the one that suits you.

Ideally if you want to lose weight, then you will need to essentially do two things - eat less and exercise more. Oh that it were that easy !! When your body has an excess of energy you will convert it to fat. When your body is short on energy, it will convert the fat back to energy. So to lose weight you need to reduce the amount of carbohydrate you have in your meals. It is also important to not eat between meals, and you should also be careful what you drink. This is (of course) a very simplistic view of things !! Indeed, if only it were that easy many people would not have a problem. The illustration does go to show, however, that the best way to lose weight is to eat less food which contains energy (carbohydrate or fat) and to do more exercise so that we burn up some of the excess energy.

There are a few important points with dieting:

• Do not go on a crash or starvation diet - you may well lose some weight, but your body will not be getting the essential nutrients that you need to stay healthy.

• Weight which is lost too rapidly will often be put back on once the dieting is over.

• Be sure that you are having a healthy, balanced diet.

• If you have any pre-existing medical conditions then it would be wise to seek medical advice before you start on a diet.

• Do not eat crisps, chips, chocolates and try to avoid most puddings.

• If you are going to lose weight, then there are a few ground rules that apply to most ways of trying to do this.

• Try to avoid eating late at night or before you go to bed.

• Be careful about what you drink as well as what you eat.

• Do not eat fried food. This will provide your body with so much energy that it will not burn up any fat.

• While trying to lose weight, drink plenty of water.

• Try and reduce your alcohol intake. Your body can use alcohol as a source of energy and so it will use that rather than the fat that you would like it to.

• Aim to lose a little weight each week. In that way it is far more likely to stay off, and your are far more likely to reach your target.

Be very careful with some of the powders, pills and liquids that are sold in shops or magazines and the internet to help you lose weight. There is really no such thing as a "slimming pill". If you have any doubts then seek professional advice.

Eat three meals a day, and do not snack between them. If you are really hungry between meals and you need to have something then you could try some raw carrots or celery. Do NOT dip them in mayonnaise. It actually uses more calories to bite, chew and digest a piece of celery then you get out of it. You may be able to have some fruit as well.

Try and match your energy intake to your energy requirements. In other words, you need most of your energy at the start of the day to get you going and fuel your body for the morning. In the evening, most people are not expending so much energy - perhaps they are relaxing after a busy day at work. They will, therefore, not need so much energy. It would help you to lose weight then to have most energy in the morning, and very little in the evening. This translates into a good breakfast, medium sized lunch and a small supper. This is often the opposite way round from what we tend to do.

Be aware that it is best to check the labels of what you are eating or drinking if you are not sure how good it is for you. Watch the fat and carbohydrate content. If they are too high then do not eat or drink the product.

Be aware that if you see something that is normally not good for you to eat when on a diet (like cream cakes) and there is a label on it saying that it is "95% Fat Free", it may still have too much total energy in for it to be sensible for you to eat. Check the Nutritional Information table on the pack.

When you reach your target weight, if you slip back into your old ways again you will put some (if not all) of the weight back on again. It is therefore very important that you maintain a more healthy life style to try and stop this from happening.

Once you have started to lose some weight you will feel encouraged by the fact that you will be able to wear clothes that had become too tight and also people will soon notice that you are losing the weight and then comment on how much better you look !! This will help to keep your momentum going to continue the weight loss. In the end you will feel very much better for it. You should also find that there is less strain on knees, hips and back. Your blood pressure may well come down a little as well, and there may well then be less of a strain on your heart.

If you need some help and advice with any of this then there are a number of places that you can turn to. The Nurses at the surgery can help. You may also see some of the Web Sites that are on the Link Page. Alternatively you may arrange to see the dietician.

Exercise

We all know that some regular exercise can help to keep us fit. This does not mean that we all have to turn ourselves into World Class athletes ! It is also very important to make sure that you exercise safely, correctly, and that you start off gently and then gradually increase the amount that you try to do. The expression "No pain, no gain" is quite simply NOT TRUE. If, at any time during an exercise routine, you get some pain then you should stop. If the pain does not subside then you need to call for assistance. Please start gently, with a sensible amount of exercise that you know you will be able to cope with. Gradually (as you get more and more used to it) then you can increase the amount that you do. If at any time you are worried then we would strongly advice you to get in touch with someone. This can be your General Practitioner, Physiotherapist, or one of the trainers (if you are exercising at a gym). There are also a number of professionals on the Island who have expertise in Sports Medicine. Some of the most popular ways to exercise are running, swimming and cycling. There are some points on each of these activities below to try and help you enjoy and make the most of your exercise.

Walking and Running

This is a great way to get some exercise. You do not need to invest in large amounts of equipment but it is a recommended and safest to get some good running shoes. This is because running can subject your legs and knees to quite a pounding. When you first start to exercise, walk as well as run. In that way you will allow your body to get used to the exercise and you will actually burn off almost as many calories walking as you do running. You will strengthen your hamstrings while doing this sort of exercise. It is therefore a good idea to balance the running with some exercises to build up your quadriceps (the muscles on the front of your thigh). In this way the muscles will be balanced and can function more efficiently. It is important to stretch your muscles before and after you have exercised, and in this way you will be less likely to strain or damage them. Start gradually and build up the distance and pace at which you exercise. Try and run on soft surfaces (e.g. grass) as opposed to roads and pavements.

Swimming

This is also a good way to get some exercise. A lot of people find it easier on their knees, hips and back as you are almost weightless while swimming. It is, however, important to make sure that you are doing the stroke correctly. If you do not, you may end up straining your muscles or joints. If you are not sure then you might like to have some swimming lessons to improve this a little. The same applies to swimming as to all the exercise mentioned here - you should start gently and then gradually increase the amount that you do. This should be done over a matter of weeks.

Cycling

As mentioned before with any exercise routine you should start gradually and then increase the amount that you do. You should also use the gears to your maximum advantage - lower gears mean that you have to pedal faster, but there is less strain on your muscles and joints. They also make you more efficient. You should also be careful with your cycling position so that you do not get backache from being hunched over all the time. If you are not sure what to do then we would recommend you seek the advise of an expert.

Please remember:

• Exercise is only part of a healthy lifestyle.

• Take care when exercising - whilst it can be very good for you, you can also injure yourself and cause problems.

• If you are in any doubt then seek expert advice from an appropriate person.

• Exercise should be enjoyable - make it sociable, meet up with some friends and go for a swim or run or cycle together.

• By improving your lifestyle, you will be investing in your future health and fitness. Don't put it off until tomorrow - start today !!

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Web Site Design and Production by Ian Gee. Photographs by Catharine Walter, Marilyn Robilliard and Ian Gee.