Healthy lifestyle N. Bolormaa, MD, MMS, Researcher of Nutrition research center of Public health Institute

What is the healthy lifestyle   A way of living that LOWERS THE RISK of being seriously ill or dying early.   Not all illness and disease is preventable; however a large proportion of deaths, particularly those from coronary heart disease and lung cancer, can be avoided.

What is the healthy lifestyle   A way of living that HELPS YOU ENJOY more aspects of your life.   Health is not just about avoiding a disease or illness. It is about physical, mental and social well-being too.

What is the healthy lifestyle   A way of living that HELPS YOUR WHOLE FAMILY.   When you adopt a healthy lifestyle you provide a more positive role model for other people in your family, particularly children.   You will also create a better environment for them to grow up in.   By helping them to follow a healthier lifestyle you will be contributing to their wellbeing and enjoyment of life now and in the future.

Healthy lifestyle helps:   To change your behaviour and IMPROVE YOUR HEALTH so that you and your family live healthier, longer lives.   To make healthier choices in your lifestyle which will give you more opportunity to ENJOY MORE ASPECTS OF YOUR LIFE FOR LONGER.

Burden of disease   Chronic diseases, such as heart disease, stroke, cancer, chronic respiratory diseases and diabetes, are by far the leading cause of mortality in the world, representing 60% of all deaths.   Scientific studies have identified certain types of behavior (Lifestyle) that contribute to the development of chronic diseases and early death.

Determinants of health   A significant amount of the mortality and morbidity experienced worldwide today is preventable.   The major determinants of health are socioeconomic factors, lifestyle factors and the physical environment.   Lifestyle-related factors that were acknowledged in health report of the WHO included unhealthy nutrition, physical inactivity, tobacco use and the use of alcohol.

Lifestyle related factors  Unhealthy diet:  Unhealthy diet: Low intake of fruits and vegetables, high intake of high-energy foods such as processed foods high in fats and sugars  Physical inactivity  Tobacco use  Alcohol use

Facts on lifestyle related factors Fruit and vegetable intake

Facts on lifestyle related factors Physical inactivity

Facts on lifestyle related factors Tobacco use

Facts on lifestyle related factors Alcohol use

Facts on lifestyle related factors Overweight and obesity

Facts on lifestyle related factors Risk in developing NCDs

What should we do

12 steps to healthy eating 1. Eat a nutritious diet based on a variety of foods originating mainly from plants, rather than animals. 2. Eat bread, grains, pasta, rice or potatoes several times per day.

12 steps to healthy eating 3. Eat a variety of vegetables and fruits, preferably fresh and local, several times per day (at least 400 g per day). 4. Maintain body weight between the recommended limits (a BMI of 18.5–25) by taking moderate levels of physical activity, preferably daily.

12 steps to healthy eating 5. Control fat intake (not more than 30% of daily energy) and replace most saturated fats with unsaturated vegetable oils or soft margarines. 6. Replace fatty meat and meat products with beans, legumes, lentils, fish, poultry or lean meat.

12 steps to healthy eating 7. Use milk and dairy products (kefir, sour milk, yoghurt and cheese) that are low in both fat and salt. 8. Select foods that are low in sugar, and eat refined sugar sparingly, limiting the frequency of sugary drinks and sweets.

12 steps to healthy eating 9. Choose a low-salt diet. Total salt intake should not be more than one teaspoon (6 g) per day, including the salt in bread and processed, cured and preserved foods. 10. If alcohol is consumed, limit intake to no more than 2 drinks (each containing 10 g of alcohol) per day.

12 steps to healthy eating 11. Prepare food in a safe and hygienic way. Steam, bake, boil or microwave to help reduce the amount of added fat. 12. Promote exclusive breastfeeding and the introduction of safe and adequate complementary foods from the age of about 6 months, while breastfeeding continues during the first 2 years of life.

Physical activity   Physical Activity is necessary to stimulate the body’s own natural maintenance and repair system.   Your bones, joints and muscles – especially your heart – will actually stay younger if you keep them busy.   If you are not Physically Active you increase your Health Risks in many ways.

Plan to increase physical activity   If you are not physically active IDENTIFY WHEN you could be more physically active and HOW. put more physical effort into housework; walk briskly, get off the bus or tram one stop earlier; choose to climb the stairs even if there is a lift, play sports.

Plan to increase physical activity   START SLOWLY – DON’T do too much too soon.   Listen to your body: if you experience dizziness, nausea, pain and extreme tiredness you are doing too much too soon.

Plan to increase physical activity   If you are comfortable with what you are doing increase the amount of exercise and BUILD IT UP GRADUALLY.   AIM at half an hour of MODERATELY INTENSE Physical Activity FIVE or more days a week.

MODERATELY INTENSE   MODERATELY INTENSE Physical Activity means you should get slightly out of breath.   This is healthy. If your muscles are working better so is your heart.

TOBACCO USE   Smoking is the greatest single self-imposed risk to health of all.   RISKS TO YOU: Respiratory illness, coronary heart disease, cancer   RISKS TO YOUR FAMILY: Respiratory illness, chest, nose, ear and throat infections. Your family’s risks are increased two to three times if you smoke.

Alcohol use   Drinking small amounts of alcohol can be a pleasant social activity for many people.   Indeed drinking small quantities of alcohol can reduce the risk of heart disease for older people if it does not conflict with any medication being taken.   However as the amount we drink and the number of times we drink increases, then so do the risks.

Alcohol use RISKS TO YOU   Raised blood pressure, which increases the risk of Stroke;   stomach disorders;   depression and emotional disorders;   cancers, particularly of the mouth, throat and gullet;   hepatitis and cirrhosis of the liver;   malnutrition;   accidents at home, at work and on the roads; suicide.

Thank you for your attention