Health magazine

HAELTHY A HEALTHY MAGAZINE JANUARY 05 2022

HEALTH MAGAZINE CONTENTS 05 FROM THE EDITOR A brief note from Health Mag's editor about how we should make a health revolution for the better. 13 GREEN SMOOTHIE CRAZE We jump on the bandwagon and introduce you to our three original recipes 17 FOOD OR HORMONES? Why and how our food affects our health and its impact on our hormones. 23 WHY FRUIT IS THE BEST MEDICINE WE CAN HAVE We talk to a vegan doctor Neil Barnard, who claims that a plant-based diet can cure diabetes, heart disease, and even cancer.

HEALTHY IS WELLNESS LEARN HOW TO START YOUR DAY RIGHT. WE GIVE YOU TIPS BELOW! The word health refers to a state of complete emotional and physical well-being. Healthcare exists to help people maintain this optimal state of health. However, despite this expenditure, people in the U.S. have a lower life expectancy than people in other developed countries. This is due to a variety of factors, including access to healthcare and lifestyle choices. Good health is central to handling In 1986, the WHOTrusted Source stress and living a longer, more made further clarifications: “A active life. In this article, we resource for everyday life, not explain the meaning of good the objective of living. Health is health, the types of health a a positive concept emphasizing person needs to consider, and social and personal resources, as how to preserve good health. well as physical capacities.” In 1948, the World Health This means that health is a Organization (WHO)Trusted resource to support an Source defined health with a individual’s function in wider phrase that modern authorities society, rather than an end in still apply. “Health is a state of itself. A healthful lifestyle complete physical, mental, and provides the means to lead a full social well-being and not merely life with meaning and purpose. the absence of disease or infirmity.”

WHAT IS HEALTH 2009, researchers Mental and physical health electronically published publishing inThe are probably the two most (sometimes referred to as LancetTrusted Source frequently discussed types an online magazine). defined health as the of health. Spiritual, Magazines are generally ability of a body to adapt emotional, and financial published on a regular to new threats and health also contribute to schedule and contain a infirmities. overall health. Medical variety of content. They They base this definition experts have linked these are generally financed by on the idea that the past to lower stress levels and advertising by a purchase few decades have seen improved mental and price, by prepaid modern science take physical well-being. People subscriptions, or a significant strides in the with better financial combination of the three. awareness of diseases by health, for example, may At its root, the word understanding how they worry less about finances \"magazine\" refers to a work, discovering new and have the means to buy collection or storage ways to slow or stop them, fresh food more regularly. location. In the case of and acknowledging that an Those with good spiritual written publication, it is a absence of pathology may health may feel a sense of collection of written not be possible. calm and purpose that articles. This explains why fuels good mental health. magazine publications

TYPE OF HEALH HEALTH IS WEALTH, AND WE SHOULD START INVESTING IN WHAT WE PLACE INSIDE OUR PANTRY. PHYSICAL HEALTH Looking after physical health and well-being also involves reducing A person who has good physical the risk of an injury or health health is likely to have bodily issue, such as: functions and processes working at their peak. minimizing hazards in the This is not only due not only to an workplace absence of disease. Regular using contraception when exercise, balanced nutrition, and having sex adequate rest all contribute to practicing effective hygiene good health. People receive avoiding the use of tobacco, medical treatment to maintain the alcohol, or illegal drugs balance, when necessary. taking the recommended Physical well-being involves vaccines for a specific pursuing a healthful lifestyle to condition or country when decrease the risk of disease. traveling Maintaining physical fitness, for Good physical health can work in example, can protect and develop tandem with mental health to the endurance of a person’s improve a person’s overall quality breathing and heart function, of life. muscular strength, flexibility, and For example, mental illness, such body composition. as depression, may increase the risk of drug use disorders, according to a 2008 studyTrusted Source. This can go on to adversely affect physical health.

TYPE OF HEALH HEALTH IS WEALTH, AND WE SHOULD START INVESTING IN WHAT WE PLACE INSIDE OUR PANTRY. MENTAL HEALTH Looking after physical health and well-being also involves reducing A person who has good physical the risk of an injury or health health is likely to have bodily issue, such as: functions and processes working at their peak. minimizing hazards in the This is not only due not only to an workplace absence of disease. Regular using contraception when exercise, balanced nutrition, and having sex adequate rest all contribute to practicing effective hygiene good health. People receive avoiding the use of tobacco, medical treatment to maintain the alcohol, or illegal drugs balance, when necessary. taking the recommended Physical well-being involves vaccines for a specific pursuing a healthful lifestyle to condition or country when decrease the risk of disease. traveling Maintaining physical fitness, for Good physical health can work in example, can protect and develop tandem with mental health to the endurance of a person’s improve a person’s overall quality breathing and heart function, of life. muscular strength, flexibility, and For example, mental illness, such body composition. as depression, may increase the risk of drug use disorders, according to a 2008 studyTrusted Source. This can go on to adversely affect physical health.

FACTORS FOR GOOD HEALTH GOOD HEALTH DEPENDS ON A WIDE RANGE OF FACTORS. TALK OF TOWN MAGAZINE -   10   - SEPTEMBER 2020

GENETIC FACTORS Good health depends on a wide range of factors. A person is born with a variety of genes. In some people, an unusual genetic pattern or change can lead to a less- than-optimum level of health. People may inherit genes from their parents that increase their risk for certain health conditions.

Environmental factors Environmental factors play a role in health. Sometimes, the environment alone is Access to healthcare plays a role, enough to impact health. Other but the WHO suggest that the times, an environmental trigger can following factors may have a more cause illness in a person who has an significant impact on health than increased genetic risk of a particular this: disease.

According to some studies, the higher a person’s socioeconomic status (SES), the more likelyTrusted Source they are to enjoy good health, have a good education, get a well-paid job, and afford good healthcare in times of illness or injury. www.medicalnewstoday.com They also maintain that people with with universal healthcare services have low socioeconomic status are more longer life expectancies than those in likely to experience stress due to daily developed countries without universal living, such as financial difficulties, healthcare. Cultural issues can affect marital disruption, and unemployment. health. The traditions and customs of a Social factors may also impact on the society and a family’s response to them risk of poor health for people with can have a good or bad impact on lower SES, such as marginalization and health. discrimination. low SES often means According to the Seven Countries reduced access to healthcare. A 2018 Study, researchers studied people in study in Frontiers in select European countries and found PharmacologyTrusted Source indicated that those who ate a healthful diet had that people in developed countries a lower 20-year death rate.

The study indicated that people who ate How a person manages stress will also a healthful diet are more likely to affect their health. According to the consume high levels of fruits, vegetables, National Institute of Mental HealthTrusted and olives than people who regularly Source, people who smoke tobacco, drink consume fast food. alcohol, or take illicit drugs to manage The study also found that people who stressful situations are more likely to followed the Mediterranean diet had a develop health problems than those who lower 10-year all-cause mortality rate. manage stress through a healthful diet, According to the International Journal of relaxation techniques, and exercise. Environmental Research and Public HealthTrusted Source, this diet can help you must be protect a person’s heart and reduce the able to handle risk of several diseases, including type 2 the worst. diabetes, cancer, and diseases that cause the brain and nerves to break down. PAGE FOUR| JOURNEY

Preserving health The best way to maintain health is to preserve it through a healthful lifestyle rather than waiting until sickness or infirmity to address health problems. People use the name wellness to describe this continuous state of enhanced well-being. The WHOTrusted Source define wellness as follows “Wellness is the optimal state of health of individuals and groups. There are two focal concerns: the realization of the fullest potential of an individual physically, psychologically, socially, spiritually, and economically, and the fulfillment of one’s roles and expectations in the family, community, place of worship, and other settings.” Wellness promotes active awareness of and participating in measures that preserve health, both as an individual and in the community. Maintaining wellness and optimal health is a lifelong, daily commitment. The definition of peak health is highly individual, as are the steps a person may take to get there. Every person has different health goals and a variety of ways to achieve them.

STEPS THAT CAN HELP PEOPLE ATTAIN WELLNESS INCLUDE eating a balanced, nutritious diet from as many natural sources as possible engaging in at least 150 minutesTrusted Source of moderate to high-intensity exercise every week, according to the American Heart Association screening for diseases that may present a risk learning to manage stress effectively engaging in activities that provide purpose connecting with and caring for other people maintaining a positive outlook on life defining a value system and putting it into action

HEALTHY It may not be possible to avoid disease altogether. However, a person should do as much as they can to develop resilience and prepare the body and mind to deal with illnesses as they arise. ———————

HOW TO BE HEALTHY Many people think that being healthy is a difficult task that involves lots of dieting and time at the gym, but that's not actually true! By supporting your body and mind, making some simple tweaks to your routine, and setting small goals for yourself, you can be on the path toward living a healthier, happier life. Start a daily habit of making healthier choices when it comes to eating, relaxing, being active, and sleeping. Soon, you'll start to see your healthy life taking shape HAVING A HEALTHY DIET Consuming a healthy diet throughout the life-course helps to prevent malnutrition in all its forms as well as a range of noncommunicable diseases (NCDs) and conditions. However, increased production of processed foods, rapid urbanization and changing lifestyles have led to a shift in dietary patterns. People are now consuming more foods high in energy, fats, free sugars and salt/sodium, and many people do not eat enough fruit, vegetables and other dietary fibre such as whole grains.The exact make-up of a diversified, balanced and healthy diet will vary depending on individual characteristics (e.g. age, gender, lifestyle and degree of physical activity), cultural context, locally available foods and dietary customs. However, the basic principles of what constitutes a healthy diet remain the same.

Practical Reducing the amount of total fat intake advice on to less than 30% of total energy intake maintaining a helps to prevent unhealthy weight gain healthy diet in the adult population (1, 2, 3). Also, the risk of developing NCDs is lowered Eating at least 400 g, or five portions, by: of fruit and vegetables per day reduces the risk of NCDs (2) and helps to ensure reducing saturated fats to less than an adequate daily intake of dietary 10% of total energy intake; fibre. reducing trans-fats to less than 1% of total energy intake; and replacing both saturated fats and trans-fats with unsaturated fats (2, 3) – in particular, with polyunsaturated fats. Fat intake, especially saturated fat and industrially-produced trans-fat intake, can be reduced

Salt, sodium and potassium Most people consume too much sodium through salt (corresponding to consuming an average of 9–12 g of salt per day) and not enough potassium (less than 3.5 g). High sodium intake and insufficient potassium intake contribute to high blood pressure, which in turn increases the risk of heart disease and stroke (8, 11). Reducing salt intake to the recommended level of less than 5 g per day could prevent 1.7 million deaths each year People are often unaware of the amount of salt they consume. In many countries, most salt comes from processed foods (e.g. ready meals; processed meats such as bacon, ham and salami; cheese; and salty snacks) or from foods consumed frequently in large amounts (e.g. bread). Salt is also added to foods during cooking (e.g. bouillon, stock cubes, soy sauce and fish sauce) or at the point of consumption (e.g. table salt). Some food manufacturers are reformulating recipes to reduce the sodium content of their products, and people should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it.

SUGARS IN BOTH ADULTS AND CHILDREN, THE INTAKE OF FREE SUGARS SHOULD BE REDUCED TO LESS THAN 10% OF TOTAL ENERGY INTAKE Consuming free sugars increases limiting the consumption of foods and the risk of dental caries (tooth drinks containing high amounts of decay). Excess calories from foods sugars, such as sugary snacks, candies and drinks high in free sugars also and sugar-sweetened beverages (i.e. all contribute to unhealthy weight gain, types of beverages containing free which can lead to overweight and sugars – these include carbonated or obesity. Recent evidence also shows non‐carbonated soft drinks, fruit or that free sugars influence blood vegetable juices and drinks, liquid and pressure and serum lipids, and powder concentrates, flavoured water, suggests that a reduction in free energy and sports drinks, ready‐to‐ sugars intake reduces risk factors drink tea, ready‐to‐drink coffee and for cardiovascular diseases. flavoured milk drinks); and

How to promote healthy diets Diet evolves over time, being of healthy foods), hat promote a diversified, influenced by many social individual preferences and balanced and healthy diet and economic factors that beliefs, cultural traditions, – requires the interact in a complex manner and geographical and involvement of multiple to shape individual dietary environmental aspects sectors and stakeholders, patterns. These factors (including climate chan including government, include income, food prices Therefore, promoting a and the public and private (which will affect the healthy food environment sectors. availability and affordability – including food systems ge).

WHO response The “WHO Global Strategy on Diet, Physical Activity and Health” (14) was adopted in 2004 by the Health Assembly. The strategy called on governments, WHO, international partners, the private sector and civil society to take action at global, regional and local levels to support healthy diets and physical activity. In May 2018, the Health Assembly approved the 13th General Programme of Work (GPW13), which will guide the work of WHO in 2019– 2023 (19). Reduction of salt/sodium intake and elimination of industrially-produced trans-fats from the food supply are identified in GPW13 as part of WHO’s priority actions to achieve the aims of ensuring healthy lives and promote well-being for all at all ages. To support Member States in taking necessary actions to eliminate industrially-produced trans-fats, WHO has developed a roadmap for countries (the REPLACE action package) to help accelerate actions (6). In November 2014, WHO organized, jointly with the Food and Agriculture Organization of the United Nations (FAO), the Second International Conference on Nutrition (ICN2). ICN2 adopted the Rome Declaration on Nutrition (17), and the Framework for Action (18) which recommends a set of policy options and strategies to promote diversified, safe and healthy diets at all stages of life. WHO is helping countries to implement the commitments made at ICN2.

WHO response In 2012, the Health Assembly adopted a “Comprehensive Implementation Plan on Maternal, Infant and Young Child Nutrition” and six global nutrition targets to be achieved by 2025, including the reduction of stunting, wasting and overweight in children, the improvement of breastfeeding, and the reduction of anaemia and low birthweight (9). In 2013, the Health Assembly agreed to nine global voluntary targets for the prevention and control of NCDs. These targets include a halt to the rise in diabetes and obesity, and a 30% relative reduction in the intake of salt by 2025. The “Global Action Plan for the Prevention and Control of Noncommunicable Diseases 2013– 2020” (10) provides guidance and policy options for Member States, WHO and other United Nations agencies to achieve the targets. With many countries now seeing a rapid rise in obesity among infants and children, in May 2014 WHO set up the Commission on Ending Childhood Obesity. In 2016, the Commission proposed a set of recommendations to successfully tackle childhood and adolescent obesity in different contexts around the world (16).

Thank you Watanya Wirattanapornkul No.29