Summer 2015
HEALTH & HAPPINESS 4 You
International Yoga Day How to keep BP and stress down Fighting anxiety
How much sleep do we really need?
Mindless eating How many calories in a day
One third of us have more than 5 ailments
CONTENTS
We may be living longer but our health is certainly not improving. A third of the world’s population, i.e. 2·3 billion people are experiencing more than five ailments, according to the Global Burden of Disease Study (GBD) 2013, published in The Lancet. In 2013, musculoskeletal disorders, i.e., mainly lower back pain, neck pain, and arthritis and mental and substance abuse disorders like depression, anxiety, and drug and alcohol use disorders accounted for almost half of all health loss worldwide. Between 1990 and 2013 diabetes has increased by 136%, Alzheimer’s by 92%, medication overuse headache by 120% and osteoarthritis by 75%. We really need to do more if we want to stay healthy. NHS guidelines suggest to stay healthy adults aged 19-64 should try to be active daily. They should have at least 150 minutes of moderate aerobic activity such as cycling or fast walking every week. They should also have strength exercises on two or more days a week that work all the major muscles supporting legs, hips, back, abdomen, chest, shoulders and arms. All adults should also break up long periods of sitting with light activity. Despite repeated advice from medical practitioners and health advisors many of us are still reluctant to follow these simple heath guidelines.
Vijay Rana Editor, Health & Happiness 4 You
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Summer 2015, Issue 16 5 - WHO wants higher taxes on tobacco 7 - Mindless eating 8 - 95% of world population is unhealthy 9 - 7 ways to keep BP and stress down 10 - Feeling young at heart helps to live longer 11- Too little sleep lowers IQ 13 - How to fight with anxiety 14 - How many calories should I eat in a day 15 - International Yoga Day in London 17 - Skipping breakfast may dangerously raise blood sugar 18 - Given with smile kids eat more fruits
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WHO asks governments to raise tobacco taxes to beat smoking WHO says at least 75 percent of the price of a pack of cigarettes should be tax. Governments around the world should increase taxes on consumption of products that kill, while also generating substantial revenue,� WHO Director-General Margaret cigarettes and other tobacco products to save lives and Chan said in the report. She urged all governments to look generate funds for better health services, the World at the evidence and "adopt one of the best win-win policy Health Organization (WHO) said. In a report entitled options available for health". "The Global Tobacco Epidemic 2015", the United Tobacco is one of the four main risk factors behind Nations health agency said that too few governments non-communicable diseases -- mostly make full use of tobacco taxes to cancers, cardiovascular and lung dissuade people from smoking or One person dies from diseases and diabetes. In 2012 these help them to cut down and quit. tobacco-related diseases killed 16 million people under The WHO calculates that one disease every six the age of 70, with more than 80 person dies from tobacco-related percent of those deaths in poor or disease every six seconds or so, seconds, equivalent to middle-income countries. equivalent to about 6 million about 6 million people Douglas Bettcher, a WHO expert on people a year. The number is a year. the prevention of non-communicable forecast to rise to more than 8 diseases said, "Evidence from countries million people a year by 2030 such as China and France shows higher tobacco product unless strong measures are taken to control the what it prices linked to increased taxes lead to declines in calls a "tobacco epidemic". smoking prevalence and tobacco-related harm." Yet since There are a billion smokers worldwide, but many countries have extremely low tobacco tax rates and some 2008, when 22 countries had tobacco tax that accounted for more than 75 percent of the price of a packet of have no special tobacco taxes at all, the WHO said. cigarettes, only 11 more countries have taken action to "Raising taxes on tobacco products is one of the most increase taxes to appropriate levels, the WHO said. effective -- and cost-effective -- ways to reduce
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MINDLESS EATING
What skinny people do differently than heavy people when facing a vast display of food team found that Brian Wansink teaches how small changes to our Skinny people did the following physical environments can have a big impact on our things: behaviours and waistline. • Sat 16 feet farther away from the buffet than heavy Renowned behavioural scientist and bestselling people author, Wansink, a Ph.D. from Stanford, is the • Were 3 times more likely to face away from the John Dyson Endowed Chair in the Applied Economics and Management Department at Cornell food • Were 3 times more likely to sit in a booth rather University, where he directs the Cornell Food and than a table Brand Lab. He is the lead author of over 100 • Were 3 times more likely to academic articles and scout out the buffet before books on eating How to cut calories at your filling up their plate behaviour, including next holiday party or buffet • Ate off smaller plates the best-selling • Placed a napkin in their lap Mindless Eating: Why • Chewed 14 times on average, We Eat More Than We • Eat off a small plate whereas heavy people chewed Think. • Sit far from the food 11 times From 2007-2009 • Sample the food choices before Interestingly, when asked, Wansink was granted a filling up your plate most skinny people had no clue leave-of-absence from that they had behaved • Remember no one can eat all the Cornell to accept a accordingly further proving Presidential dishes displayed Wansink's mantra that "the best appointment as • Think of how much food you diet is the diet you don't know Executive Director of normally have on a normal day you're on." USDA’s Centre for So, how can we put this Nutrition Policy and research into practice? In his 20-minute BIG Idea Promotion, the Federal agency in charge of speech, Wansink says it's easier to change your developing 2010 Dietary Guidelines and promoting environment than it is to change your mind. Instead the Food Guide Pyramid (MyPyramid.gov). of assuming you'll have enough willpower to simply Do Buffets make us fat? eat less when in an environment where gluttony is Wansink thinks if buffets really make us fat, then the goal, do as the skinny people did and get rid of why are there plenty of skinny people at a buffet? the things that will derail your diet. Wansink and his team sought out to uncover what The secret to mindless eating is not mindful skinny people do differently than heavy people when eating. The solution is to change your environment facing a plethora of food. By identifying and so it works for you instead of against you. replicating the behaviours of the successfully thin, we can combat our tendency to overeat. 7 HEALTH & HAPPINESS 4 YOU By observing hundreds of buffet-goers, Wansink's
Over 95% of the world’s population has health problems A third of us are having more than five ailments Just one in 20 people worldwide (4·3%) had no health problems in 2013, with a third of the world’s population (2·3 billion individuals) experiencing more than five ailments, according to a major new analysis from the Global Burden of Disease Study (GBD) 2013, published in The Lancet. As the world's population grows, and the proportion of elderly people increases, the number of people living in suboptimum health is set to rise rapidly over coming decades, warn the authors. In the past 23 years between 1990 and 2013, the leading causes of health loss have hardly changed. Lower back pain, depression, iron-deficiency anaemia, neck pain, and age-related hearing loss resulted in the largest overall health loss worldwide. In 2013, musculoskeletal disorders (i.e., mainly low back pain, neck pain, and arthritis) and mental and substance abuse disorders (predominantly depression, anxiety, and drug and alcohol use disorders) accounted for almost half of all health loss worldwide. “The fact that mortality is declining faster than nonfatal disease and injury prevalence is further evidence of the importance of paying attention to the rising health loss from these leading causes of disability, and not simply focusing on reducing mortality,” says Theo Vos, lead author and Professor of Global Health at the Institute of Health Metrics and Evaluation, University of Washington, USA.
Key findings - In 2013, low back pain and major depression ranked among the top ten greatest contributors to disability in every country, causing more health loss than diabetes, chronic obstructive pulmonary disease, and asthma
combined. - Worldwide, the number of individuals with several illnesses rapidly increased both with age and in absolute terms between 1990 and 2013. In 2013, about a third (36%) of children aged 0–4 years in developed countries had no disorder compared with just 0·03% of adults older than 80 years. Furthermore, the number of individuals with more than ten disorders increased by 52% between 1990 and 2013.
- Eight causes of chronic disorders—mostly noncommunicable diseases—affected more than 10% of the world population in 2013: cavities in permanent teeth (2·4 billion), tension-type headaches (1·6 billion), irondeficiency anaemia (1·2 billion), glucose-6phosphate dehydrogenase deficiency trait (1·18 billion), age-related hearing loss (1·23 billion), genital herpes (1·12 billion), migraine (850 million), and ascariasis (800 million; giant intestinal roundworm).
- The number of years lived with disability increased over the last 23 years due to population growth and ageing (537·6 million to 764·8 million), while the rate (age-standardised per 1000 population) barely declined between 1990 and 2013 (115 per 1000 people to 110 per 1000 people)
- HIV/AIDS was a key driver of rising numbers of years lived with disability in sub-Saharan Africa. - There has also been a startling increase in the health loss associated with diabetes (increase of 136%), Alzheimer’s disease (92% increase), medication overuse headache (120% increase), and osteoarthritis (75% increase). 8 HEALTH & HAPPINESS 4 YOU
Advice from Harvard Medical School
7 ways to keep stress and blood pressure down When it comes to preventing and treating high blood pressure, one oftenoverlooked strategy is managing stress. If you often find yourself tense and onedge, try these seven strategies to reduce stress. 1. Get enough sleep. Inadequate or poorquality sleep can negatively affect your mood, mental alertness, energy level, and physical health. 2. Learn relaxation techniques. Meditation, progressive muscle relaxation, guided imagery, deep breathing exercises, and yoga are powerful stress-busters. 3. Strengthen your social network. Connect with others by taking a class, joining an organization, or participating in a support group. 4. Hone your time-management skills. The more efficiently you can juggle work and family demands, the lower your stress level. 5. Try to resolve stressful situations if you can. Don’t let stressful situations fester. Hold family problem-solving sessions and use negotiation skills at home and at work. 6. Nurture yourself. Treat yourself to a massage. Truly savour an experience: for example, eat slowly and really focus on
the taste and sensations of each bite. Take a walk or a nap, or listen to your favorite music. 7. Ask for help. Don’t be afraid to ask for help from your spouse, friends, and neighbours. If stress and anxiety persist, ask your doctor whether anti-anxiety medications could be helpful. Add in a healthy lifestyle — maintaining a healthy weight, not smoking, regular exercise, and a diet that includes fruits, vegetables, whole grains, lean protein, and healthful fats — and high blood pressure could be a thing of the past. For more information on lifestyle changes to treat high blood pressure and choosing the right medication, buy Controlling Your Blood Pressure, a Special Health Report from Harvard Medical School. 9 HEALTH & HAPPINESS 4 YOU
Feeling younger at heart may help you live longer
A research letter in this week’s JAMA Internal Medicine found that older people who felt three or more years younger than their actual (chronological) age had a lower death rate compared with those who felt their age or those who felt more than one year older than their actual age. You’re as young as you feel Two researchers at University College London looked at the responses of about 6,500 men and women who answered the question, “How old do you feel you are?” The respondents were age 52 and older, with an average age of 65. -70% felt three or more years younger than their actual age. -25% felt close to their actual age and - 5% felt more than one year older than their actual age. What came next was the really interesting. Eight years later researchers tried to find out the respondents who were still alive. They found 75% of those who felt older than their age were still alive. 82% of those who felt their actual age were also alive. But the longest survivors, 86%, were those who felt younger than their actual age. More than just a state of mind? Did a youthful feeling keep people alive? There was no
association between self-perceived age and cancer death. But researchers did find that the relationship between selfperceived age and cardiovascular death was strong. They speculate that feeling younger may lead to better health habits. “Feeling younger or older itself seems to have an effect on our health,” says Dr. Ronald D. Siegel, assistant professor of psychology, part time, at Harvard Medical School. He says there are several ways that feeling younger psychologically might lead to better health. One is exercise. Good health is associated with 150 minutes of moderate-intensity physical activity each week. “When people see themselves as old, they’re more likely to abandon physical challenges which feel difficult, such as, ‘I don’t think I should ski any more, I’m an old man.’ When people feel younger psychologically, even if physical exercise is challenging, they’re more likely to pursue it, believing no pain no gain,” Dr. Siegel explains. Another way that feeling younger leads to better health may be attitude about diet. “If we feel old, we’re likely to treat food with an ‘I won’t live much longer, I might as well enjoy this’ attitude which could lead us to eat unhealthfully. If we feel young, we may have more of a future-orientation that will lead us to eat with future
health in mind.” Avoiding added sugars, trans fats and saturated fats, and increasing dietary fiber, good fats, whole grains, and omega 3 fatty acids is important for good health. How to grow younger each day Feeling younger may also inspire a sense of resilience that keeps people young. Don’t worry if you’re not feeling especially bouncy, says Dr. Siegel, who’s also the faculty editor of Positive Psychology, a Special Health Report from Harvard Medical School. He has plenty of suggestions for helping us reach a younger state of mind: Challenge yourself to try new things, learn new ideas, and develop new skills. Realizing that most human abilities follow a “use it or lose it” pattern can motivate us to stay active in all realms of our lives. Bring your attention repeatedly to the present moment, through mindfulness meditation. It can help you to appreciate this moment, rather than becoming lost in regrets about the past or imagining future deterioration. Develop a sense of meaning in life. Focus on something
larger than yourself, whether that’s connecting with people close to you or helping improve the lives of others. Commit yourself to a hobby you love, such as gardening, attending the theatre, dancing, or reading. “When our focus is just on our own immediate pleasure or pain, we’re much more likely to have difficulty with the aging process,” says Dr. Siegel. Say to yourself, "I’m going to celebrate my new year by doing more bike riding with my husband and our youngest son; more lunching, shopping, and gabbing with our teenage daughter; and more philosophizing with our oldest son, the economics guru who’s about to graduate from college. "I may be a little older, but I don’t feel older. And I hope I can stay young at heart, no matter how many candles are on my cake!" Article by Heidi Godman Executive Editor, Harvard Health Letter
Too little sleep lowers IQ
People in the United Kingdom are getting too little sleep, and are even running the risk of mental retardation, according to a report released recently. Loughborough University's Sleep Research Centre says an increasing number of offices are staffed around the clock, pushing Britain towards a 24 hour society. According to the report, each hour short of eight hours of sleep a night could knock one point off a person's IQ. It would be easy to lose fifteen points in a week, resulting in a person with an IQ of 100 becoming "borderline retarded." The Sleep Centre also says a lack of sleep could lead to a decrease in reasoning skills and linguistic coherence, since sleep is the time when the brain processes information received during waking hours. A new organization, the British Sleep Foundation, was recently launched to raise awareness of the issue, and encourage Britons to get more sleep. Another recent study in Norway revealed that the longer teenagers spend using electronic devices such as smartphones and tablets, the worse their sleep will be. A study of almost 10,000 16-19 year-olds found that more than two hours of screen time after school linked strongly to delayed and shorter periods of sleep. Experts said the evidence is so strong that health watchdogs should overhaul guidelines for electronic device use by teenagers. Those who spent more than four hours staring at a screen per day were three and a half times likelier to sleep fewer than five hours a night, and 49 per cent more likely to take more than an hour to fall asleep. A healthy adult will typically take 30 minutes.
National Sleep Foundation recommendations for You The National Sleep Foundation and a panel of 18 medical scientists and researchers reviewed over 300 sleep studies to try and find the precise amount of time a person should sleep, according to their age. Their recommendations were as follows: Newborns (0 - 3 months): 14-17 hours a day Infants (4 - 11 months): 12-15 hours a day Toddlers (1 - 2 years): 11-14 hours a day Pre-school children (3 - 5 years) 10-13 hours a day School age children (6 -13 years) 9-11 hours a day Teenagers (14 - 17 years) 8-10 hours a day Younger adults (18 - 25 years) 7-9 hours a day Adults (26 - 64): 7 - 9 hours a day Older adults (65 years+) 7-8 hours a day
Overcoming anxiety Anxiety is a type of fear usually associated with the thought of a threat or something going wrong in the future, but can also arise from something happening right now. Around 1 in 6 people in the UK will experience a mental health problem like anxiety each year, which has steadily increased over the past 20 years. It is also likely that individuals do not seek help for significant levels of anxiety, meaning many remain without diagnosis or treatment.
Getting help for anxiety
calm feelings of anxiety. Practices like yoga, meditation or massage will relax your breathing and help you manage the way you feel about stressful experiences. Exercise: Even small increases in physical activity levels can trigger brain chemicals that improve your mood, wellbeing and stress levels. This can act as a prevention and treatment for anxiety as well as lead to improved body-image, self-esteem and selfworth.
These are some of the physical things that might Fear and anxiety can happen due to anxiety: affect all of us every now and then. Most Rapid and / or irregular heartbeat •• Fast breathing •• Healthy eating: people get through Weakened and tense muscles •• Sweating •• Churning Eat lots of fruit and passing moments of vegetables and try to stomach and loose bowels •• Dizziness •• Dry mouth anxiety with no avoid too much sugar. Anxiety also has a psychological impact, which can lasting effect. People Very sweet foods include: experiencing anxiety cause an initial sugar Trouble sleeping •• Lack of concentration •• Feeling irritable in their everyday ‘rush,’ followed by a •• Feeling depressed •• Loss of self-confidence lives often find the sharp dip in blood personal resources to sugar levels which can cope through simple remedies. give you anxious feelings. Caffeine can also increase Talking it through: Although it can be difficult to anxiety levels so try to avoid drinking too much tea or open up about feeling anxious, it can be helpful to talk to coffee too. friends, family or someone who has had a similar Avoid alcohol or drink in moderation: It’s very experience. Although you might feel embarrassed or common for people to drink alcohol when they feel afraid to discuss your feelings with others, sharing can be nervous to numb their anxiety, however the effect that a way to cope with a problem and being listened to can alcohol has on how you feel is only temporary. When it help you feel supported. wears off you feel worse, potentially more anxious, and Face your fear: By breaking the cycle of constantly your brain will be less able to deal with anxiety naturally. avoiding situations that make you anxious, you are less Faith / spirituality: If you are religious or spiritual, it likely to stop doing the things you want, or need, to do. can help you feel connected to something bigger than The chances are the reality of the situation won’t be as yourself. It can provide a way of coping with everyday bad as you expect, making you better equipped to stress. Church and other faith groups can be a valuable manage, and reduce, your anxiety. support network. Know yourself: Make a note of when you feel Talking to someone: If you feel anxious all the time, anxious, what happens and the potential triggers. By for several weeks or if it feels like your anxiety is taking acknowledging these and arming yourself with tips to deal over your life, then it’s a good idea to ask for help. with these triggers, you will be better prepared in anxietySource: www.mentalhealth.org.uk inducing situations. Relax: Learning relaxation techniques can help you 13 HEALTH & HAPPINESS 4 YOU
How many calories should I eat in a day Facts about daily calorie intake Here are some key points about daily calorie intake. More detail and supporting information is in the main article. Recommended calorie intake
depends on factors such as age, size, height, sex, lifestyle and overall general health. The longer you chew your food, the
The number of calories you need to eat each day depends on several factors, including your age, size, height, sex, lifestyle, and overall general health. As an example, a physically active 6ft 2in male, aged 22 years, requires considerably more calories than a 5ft 2ins sedentary woman in her 70s. It has been discovered that even factors such as how you eat your food can influence how many calories get into your system. The longer you chew your food, the more calories the body retains, a team from Purdue University found.
Recommended daily calorie intake Recommended daily calorie intakes vary across the world. According to the National Health Service (NHS), UK, the average male adult needs approximately 2,500 calories per day to keep his weight constant, while the average adult female needs 2,000. US authorities recommend 2,700 calories per day for men and 2,200 for women. According to the United Nations' Food and Agriculture Organization (FAO), the average person's minimum calorie requirement per day globally is approximately 1,800 kilocalories (7,500 kJ). The NHS stresses that rather than precisely counting numbers (calories), people should focus more on eating a healthy and well balanced diet, being physically active, and roughly balancing how many calories are consumed with the numbers burnt off each day. If you eat your five portions of fruit and vegetable per day, you will probably live longer, Swedish researchers reported in the American Journal of Clinical Nutrition (July 2013 issue). 14 HEALTH & HAPPINESS 4 YOU
more calories your body retains. Recommended daily calorie intakes
in the US are 2,700 for men and 2,200 for women. Eating a big breakfast could help
with weight reduction and maintenance. The timing of food may matter as
much as what and how many calories are eaten. Average calorie consumption in
industrialized nations and the emerging economies is higher than it used to be. Approximately 20% of the energy
used in the human body is for brain metabolism. Ideal body weight depends on
several factors including age, bone density and muscle-fat ratio. The types of food that calories are
acquired from are highly important in terms of nutrition. A 500-calorie meal consisting of
fruits and vegetables is much better for your health and will keep you from being hungry for longer than a 500-calorie snack of popcorn.
International Yoga Day
The first International Yoga Day was observed world over on June 21, 2015. Led by the Indian Prime Minister Narendra Modi, about 35985 people and a large number of dignitaries from 84 nations, performed 21 Yoga asanas (postures) for 35 minutes at Rajpath in New Delhi, creating a new world record. In London hundreds of yoga enthusiasts assembled in Bernie-Spain Garden on south bank of the river Thames. The event commenced with the lighting of a lamp. Welcoming the participants Indian High Commissioner Mr Ranjan Mathai said that Londoners were celebrating the IYD "on the exact mid-point of this entire global celebration." He quoted Prime Minister Modi saying that "Yoga is India's gift to the world. It's a way of seeking harmony for oneself, for our relationships with others and for our relationship with nature." The participants also enjoyed the inspiring lecture 'Yoga - The Way of Life' delivered by the eminent peace and environment activist and philosopher Dr Satish Kumar .
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Diabetics who skip breakfast provoke hazardous
blood sugar spikes The clinical study was conducted on 22 type-2 diabetics who averaged 56.9 years old, with a mean Body Mass Index of 28.2 kg/m2. Over the course of two days, the participants consumed precisely the same number of calories and the same balanced meal — milk, tuna, bread, and a chocolate breakfast bar — for lunch and dinner. The only difference was that one day they ate breakfast and the second day they fasted until lunch. "We theorized that the omission of breakfast would not be healthy, but it was surprising to see such a high degree of deterioration of glucose metabolism only because the participants did not eat breakfast," said Prof. Jakubowicz. The researchers found that participants experienced extraordinary glucose peaks of 268 mg/dl after lunch and 298 mg/dl after dinner on days they skipped breakfast, versus only 192 mg/dl, and 215 mg/dl after eating an identical lunch and dinner on days they ate breakfast. "This means that reducing the amount of starch and sugars in lunch and dinner will have no effect on reducing elevated glucose levels if diabetic individuals also skip breakfast," said Prof. Jakubowicz. The most important meal for diabetics? According to the researchers, pancreatic beta cells "Despite the fact that many studies have previously which produce insulin lose their "memory" due to the demonstrated the benefits of a high-caloric breakfast for prolonged period between one evening's dinner and the weight loss and to regulate the glucose metabolism, very next day's lunch. In other words, they "forget" their vital little was known regarding the effect of skipping breakfast role. Therefore it takes additional time after lunch for the on glycemic spikes after meals throughout the entire day," beta cells to recover, causing small and delayed insulin said Prof. Jakubowicz. "It is quite remarkable that, for responses and resulting in an exaggerated elevation of type-2 diabetic individuals, the omission of breakfast is blood glucose levels throughout the day associated with a significant increase in all-day blood sugar spikes and of HbA1C, which represents average 17 HEALTH & HAPPINESS 4 YOU blood glucose levels over the preceding three months." More and more Americans on-the-go are skipping the "most important meal of the day," not eating until lunch. This tendency to miss breakfast has already been linked to the growing epidemic of obesity and cardiovascular problems in the US — and it may put the health of diabetics at risk as well. Very little was known regarding the effect of skipping breakfast on the health of diabetics — until now. A new Tel Aviv University study reveals the substantial impact of skipping breakfast on type-2 diabetics. "Fasting" until noon triggers major blood sugar spikes (postprandial hyperglycemia) and impairs the insulin responses of type2 diabetics throughout the rest of the day, researchers say. The study was conducted by TAU's Prof. Daniela Jakubowicz and Prof. Julio Wainstein of the Wolfson Medical Center's Diabetes Unit, Prof. Oren Froy of the Hebrew University of Jerusalem, and Prof. Bo Ahrén of Lund University in Sweden. It was recently published in Diabetes Care and presented at the American Diabetes Association meeting in Boston in June 2015.
A smile can increase children's fruit and veggie consumption A new study, published in the journal Obesity, suggests that parents smile while eating something that they want their children to eat. Researchers found that how much children wanted to eat a particular food was influenced by emotions displayed by people eating it in photos. Photos of people happily eating a child's favorite food made them want it even more, while a photo of a person looking "disgusted" by that same food tended to make the children want it less. If a child disliked a certain food, seeing someone with a pleasant expression eating it made the child more open to trying that food. These results build on a study published in late 2008 in the journal Preventive Medicine suggesting that parents can increase the amount of fruits and vegetables their children eat simply by eating more themselves. In this study, researchers found that when parents increased their own consumption of fruits and veggies, their kid's consumption rose as well. For every extra serving of fruit or vegetable eaten by a parent, their child ate an extra half serving. Elizabeth Pivonka, Ph.D., R.D., president and CEO of Produce for Better Health Foundation (PBH) says that parents can shape their children's eating habits and help them develop a healthy attitude toward food. "But, be careful not to send mixed signals. Don't be the mom who insists that her kids eat breakfast and then skips the meal herself or the dad who tells his kids to eat all their vegetables and then won't eat them himself."
Here is some good advice for parents: - Show kids how enjoyable healthy foods can be with comments like "Wow, that tastes good!" or "Look how colorful!" - Set an example by being a good role model. Eat the way you want your child to eat. Choose a variety of healthy foods from all the food groups, eat in moderation and make exercise part of your regular routine. - Don't ban foods. Kids will encounter cookies, chips and other treats when they're away from home. Allow them to explore, but at the same time teach them what their bodies need. The goal is to enjoy a varied healthy diet, which allows for occasional indulgences. - Get kids in the kitchen. From an early age, involve children in preparing food. Children love being involved; they love feeling like they're helping. If they feel they're part of the process, they're more likely to try the finished product. Ravneet Sawhney is the Director/Proprietor of Little Cherubs Day Nursery 18 HEALTH & HAPPINESS 4 YOU
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165 Thornbury Road, Osterley Park, Isleworth, Middlesex TW7 4 QG Tel: +44 (0) 20 8560 2683, Email: info@osterleyparkpharmacy.co.uk
Quality Foods Finest quality and lowest prices for all types of groceries Fruits and vegetables daily fresh from around the world 34-62 Stains Road, Hounslow, TW3 3LZ. Tel: 020 8570 0877 1-3 Uxbridge Road, Hayes, Middx, UB4 0IN, Tel: 020 8848 0777 118-126 Ilford Lane, Ilford, Essex, IG1 2LF, Tel: 020 8514 8888 27-61 South Road, Southall, Middx, UB1 1SQ, Tel: 020 8917 9188