Healthwise Uganda

Adverse consequences of excessive alcohol consumption:

• Chronic, excess alcohol consumption is the major cause of liver cirrhosis.
• Liver cirrhosis can cause internal hemorrhage, fluid accumulation in the abdomen, easy bleeding and bruising, muscle wasting, mental confusion, infections, and in advanced cases, coma, and kidney failure.
• Liver cirrhosis can lead to liver cancer.
• Alcohol accounts for 40%-50% of deaths from automobile accidents in the Uganda
• Alcohol use is a significant cause of injury and death from home accidents, drowning, and burns.

Health Tips
Physical activity and exercise
• Regular exercise can prevent and reverse age-related decreases in muscle mass and strength, improve balance, flexibility, and endurance, and decrease the risk of falls in the elderly. Regular exercise can help prevent coronary heart disease, stroke, diabetes, obesity, and high blood pressure. Regular, weight-bearing exercise can also help prevent osteoporosis by building bone strength.
• Regular exercise can help chronic arthritis sufferers improve their capacity to perform daily activities such as driving, climbing stairs, and opening jars.
• Regular exercise can help increase self-esteem and self-confidence, decrease stress and anxiety, enhance mood, and improve general mental health.
• Regular exercise can help control weight gain and in some people cause loss of fat.
• Thirty minutes of modest exercise (walking is OK) at least three to five days a week is recommended, but the greatest health benefits come from exercising most days of the week.
• Exercise can be broken up into smaller 10-minute sessions.
• Start slowly and progress gradually to avoid injury or excessive soreness or fatigue. Over time, build up to 30 to 60 minutes of moderate to vigorous exercise every day.
• People are never too old to start exercising. Even frail, elderly individuals (70-90 years of age) can improve their strength and balance with exercise.
• Almost any type of exercise (resistance, water aerobics, walking, swimming, weights, yoga, and many others) is helpful for everybody.
• Children need exercise; play outside of the home is a good beginning.
• Sports for children may provide excellent opportunities for exercise, but care must be taken not to overdo certain exercises (for example, throwing too many pitches in baseball may harm a joint like the elbow or shoulder).
• Exertion during strenuous exercise may make a person tired and sore, but if pain occurs, stop the exercise until the pain source is discovered; the person may need to seek medical help and advice about continuation of such exercise.
Most individuals can begin moderate exercise, such as walking, without a medical examination. The following people, however, should consult a doctor before beginning more vigorous exercise:
• Men over age 40 or women over age 50
• Individuals with heart or lung disease, asthma, arthritis, or osteoporosis
• Individuals who experience chest pressure or pain with exertion, or who develop fatigue orshortness of breath easily
• Individuals with conditions that increase their risks of developing coronary heart disease, such as high blood pressure, diabetes, cigarette smoking, high blood cholesterol, or having family members who had early onset heart attacks and coronary heart disease
• Individuals who are morbidly obese
Consequences of physical inactivity and lack of exercise:
• Physical inactivity and lack of exercise are associated with heart disease and some cancers.
• Physical inactivity and lack of exercise are associated with type II diabetes mellitus (also known as maturity or adult-onset, non-insulin-dependent diabetes).
• Physical inactivity and lack of exercise contribute to weight gain.

Healthwise Tips

• Eat three meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.
• The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
• Choose lean meats, poultry, fish, beans, eggs, and nuts (with emphasis on beans and nuts).
• Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.
• Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
• Snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.
• Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption.
• Avoid eating a large meal before sleeping to decrease gastroesophageal reflux and weight gain.
• If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.
• Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.
• Avoid heavy meals in the summer months, especially during hot days.
• A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their food.
• Cooking foods (above 165 F) destroys most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with runningtreated (safe to drink) tap water right before eating.
• Avoid eating raw or undercooked meats of any type.
• Tips for special situations:
• People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible.
• People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking.
• People who prepare food should avoid using grease (oils) or frying foods in grease.
• People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products.
• Seek medical advice early if you cannot control your weight, food intake, or if you have diabetes and cannot control your blood glucose levels.

Healthwise Uganda Ltd

Healthwise Uganda is a private limited company dedicated to increasing availability of and accessibility to health Information and services, through training, publications and technical assistance. We aspire to improve well-being of individuals, households and institutions by providing appropriate information for decision making. We work to close the gap between individuals, households, institutions and available body of knowledge in health for effective decision making. Our programs include Health Consultancy Bureau, Training program \in Leadership and Management and Health Information Bureau.
By asking the right questions and using routinely available information we have worked with clients to develop new ideas and ways of thinking helping them overcome their obstacles to success even in the most challenging environments. We combine international best practice, understanding of cultural context and close collaboration with clients plus a culture of excellence to guide progress towards improved outcomes. We provide multiple perspectives focussing on improving efficiency and effectiveness in all projects that we deliver. With us no project is too small or too large; we are adaptable and have the flexibility to deal with changing conditions. www.healthwiseuganda.com

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