Taking simple steps to lifestyle changes

Why promote a healthy lifestyle? In the Caribbean region and globally by extension, the chronic diseases (heart disease, stroke, cancer, diabetes mellitus, and chronic respiratory diseases) are the leading cause of premature mortality contributing to approximately half of all deaths of people under 70 years.

Several studies indicate that the contributory factors to the aforementioned diseases are mainly related to lifestyle which includes, but may not be limited to obesity, high blood pressure, high cholesterol levels, and uncontrolled blood sugar levels, unhealthy diet (high in fat, sugar, salt, low consumption of foods rich in dietary fibre, fruits, and vegetables), and tobacco and alcohol consumption.

Such behaviours can be modified to improve and maintain health.

In addition, the human and economic cost burden associated with these chronic diseases cannot be sustained and may probably undermine development in Caribbean countries (Healthy Caribbean Coalition).

Value of support groups Support groups are essential in aiding people to overcome any difficulties which they might encounter when making lifestyle changes.

Therefore, in this regard a supportive environment should promote health and wellness (physical activity, healthy eating, and emotional well-being).

Each of the aforementioned component requires maximum participation in order to ensure fitness.

In addition, leaders and/or health educators in community centres, educational institutions, businesses and organisations should be creative, and use the available resources to plan programmes that will assist individuals in areas such as healthy cooking, walking clubs, aerobics class and cycling; as well as implement measures promoting adequate lighting for safe walking trails, and cycle routes, which might aid in raising awareness.

Collectively, these various support groups can also probably engage in the following activities: develop a mechanism to address media messaging/marketing of nutritious foods and beverages to children and teens; provide consumers with simple nutrition information about local produce; consider an integrated approach – encourage the food industry, food establishments, caterers, food vendors, cafeteria operators, employers, businesses, faith-based organisations, gym owners and personal trainers to play an effective role as advocates for healthy lifestyles, and to partner and work together with organisations in implementing measures to send positive and consistent messages facilitating healthy lifestyles; and promote the reduction of fat, sugar, and salt in snacks and other processed foods (World Health Organisation, 2010).

Moving forward New beginnings can sometimes be challenging, but with determination and teamwork much can be accomplished.

* Take small steps: you may wish to begin by setting a few realistic goals. For example, prevent further weight gain; quit bad health habits; eat healthy meals – add legumes, fruits and veggies to your meal plan; use fresh seasonings during meal preparation; omit salty snacks; drink more water and decrease consumption of sugary beverages; limit concentrated sweets and foods high in fat; exercise four or more times per week for 30-45 minutes and use the stairs instead of the elevator.

* Let’s take a look at food choices.

You perhaps are familiar with these words, “you are what you eat,” simply meaning the foods people choose to consume over a period of time may impact their health positively or negatively.

* For the menu, choose nutritious foods from the Caribbean Food Groups to plan balanced meals such as breakfast, lunch, and supper. In comparison to foreign foods, local produce are nutritious, inexpensive, and similar in nutritional value.

Therefore, selecting foods moderate to high in dietary fibre such as ground provision, starchy fruits (plantain, green banana, breadfruit, and bluggoe), corn, all types of fruits, vegetables, and legumes are great choices, and can also be served as accompaniments to meat dishes.

The Academy of Nutrition and Dietetics (2013) emphasised that the total diet or the overall dietary pattern is the essential focus of healthy eating. All foods can fit within this pattern if consumed in moderation, with appropriate portion size combined with physical activity. Moreover, nutrition education should be provided by the registered dietitian/ nutritionist or food and nutrition professional to aid community residents in making wise food choices.

The focus should not only be choosing food, but also preparation, variety, moderation, and portion sizes, in the context of adopting and maintaining a healthy lifestyle.

* Physical activity: participation in exercise daily can be beneficial. First, you should talk with your medical doctor prior to starting any type of exercise. Being physically active contributes to health and management of weight, maintains weight loss, regulates blood sugar levels, improves mood and cardio-respiratory fitness, reduces feelings of depression and anxiety, promotes a sense of well-being, and lowers potential risk for chronic diseases (Nyam News, 2008).

* Manage your stress – be sure to get adequate sleep, and take some time to relax.

References 1. Healthy Caribbean Coalition. Chronic Non Communicable Diseases (NCDs) in the Caribbean: The Facts 2. World Health Organization. Framework for the implementation of the Global Strategy on Diet, Physical Activity and Health in the Eastern Mediterranean Region. 2010 3. Position of the Academy of Nutrition and Dietetics: Total Diet Approach to Healthy Eating. Journal of the Academy of Nutrition and Dietetics. February 2013, Vol. 113; No. 2, 307-316.

4. Nyam News, the Caribbean Food and Nutrition Institute. Physical Activity and Health.

September 2008, Nos 1 & 2 Dr Claudette Mitchell is an assistant professor, University of the Southern Caribbean, School of Education and Humanities