Compass February 2015

GoGr e e n !

S i mp l eS t e p s t oDe t o x

He a l t hCh e c k : Ch o l e s t e r o l

Ea t i n g Di s o r d e r s

Al l y o un e e dt ok n o wa b o u t Di a b e t e s

3STEPSTO S I MP L E

d e T O X Mos tpeopl ewoul dbenef i tf r om aDet oxaf t ert he wi nt ermont hs .Aswel l ashel pi ngy oul os eany wei ghty ougai ned,i tal s ohel pst os uppor ty our body ’ sownel i mi nat i ons y s t emsaf t eraper i odof ex c es s .

Det oxi ses pec i al l yhel pf ul f ort hos ewhof eel s t r es s ed,r undown,t i r edal l t het i meorhav ea t endenc yt owar dsr ec ur r enti nf ec t i ons ,headac hes , poorc onc ent r at i onordi ges t i v edi s c omf or t .

Det oxc ani nv ol v ef as t i ngandc ol oni ci r r i gat i on, howev eri ss houl dal s oi nc l udeapl eas ur abl e r out i nei nwhi c hy ouadoptaheal t hi erdi etand l i f es t y l et hatc anc ont i nuel ongt er m.Thi smeans mai nl yeat i ngf r es hordr i edf r ui t ,r aworl i ght l y s t eamedv eget abl es ,homemadej ui c es , s moot hi esands oups .Forpr ot ei n,eatmor e pul s ess uc hass oybeans ,c hi c k peasandl ent i l s .

I fy ouwantt oeatmeat ,s el ec tf i s handl ean ( s k i nned)c hi c k en.Whol egr ai nss uc hasoat meal andbr ownr i c epr ov i def i br eandener gy .Cot t age c hees ei sgr eatt oaddt oy ourl i s tofdet ox es s ent i al s( del i c i ouswi t hc hoppedpearand f l ak edal monds )al ongwi t hpr obi ot i cy oghur t sand dr i nk s .Thes ehel pt or epopul at et hebowel wi t h bac t er i at hatai ddi ges t i v eheal t handpl ayar ol e i nboos t i ngi mmuni t y .They oghur tdr i nk ,Ac t i mel , f orex ampl e,c ont ai nst hepr obi ot i cLac t obac i l l us c as ei whi c hhasbeens hownt oboos tc el l uar i mmuni t yi ny oung,heal t hywomenaswel l as mi ddl eagedadul t s .

Youc aneatasmuc horasl i t t l eoft hes ef oodsas y oul i k e,anddonotnec es s ar i l yhav et ol os e wei ghti fy ouar ewi t hi nt heheal t hywei ghtr ange f ory ourhei ght .I deal l y ,f r ui t ,v eget abl esand meat ss houl dbeor gani candl oc al l ygr ownor r ear eds ot heyar easf r es haspos s i bl e.What

BONEHEAL T HFACT S F ROMT HEI NT E RNAT I ONAL OS T E OP OROS I SF OUNDAT I ON

Fort heyear2000t her ewasanest i mat ed 9mi l l i onnewost eopor at i cf r act ur es,of whi ch: 1.

4MI LLI ON WERE CLI NI CAL VERTEBRALFRACTURES 1.

7MI LLI ON WERE AT THE FOREARM 1.

6MI LLI ON WERE AT THE HI P

I N THE USA

By2020,i ti sest i mat edt hatmor e t han61mi l l i onwomenandmen aged50andoverwi l lbeaf f ect edby ei t herost eopor osi sorl owbone mass.

I nwomenover45year sofage, ost eopor osi saccount sf ormor e daysspenti nhospi t alt hanany ot herdi seases,i ncl udi ngdi abet es, myocar di ali nf ar ct i onandbr east cancer .

SM KI NG

CANLEADTO LOWERBONE DENSI TYANDHI GHERRI SKOF FRACTUREANDTHI SRI SK I NCREASESWI THAGE,

1.

6MI LLI ON HI P FRACTURES OCCUR WORLDWI DE EACH YEAR

FITNESS

PHYSI CALACTI VI TY AND FI TNESS REDUCE RI SK OF OSTEOPOROSI SANDFRACTUREANDFALL RELATEDI NJURI ES

THI RTYTHREEPERCENTofol deradul t s becomephysi cal l yi mpai r edandl oset hei r abi l i t yt ol i vei ndependent l yoneyearaf t era hi pf r act ur e.

ALLGOOD SOURCES.

Acal ci um andpr ot ei nr i chdi etcombi nedwi t hvi t ami nDi sessent i alt oi mpr oveboneandmuscl eheal t hat al lages.Fr ui tandveget abl ei nt akewasposi t i vel yassoci at edwi t hbonedensi t yi nast udyi nmenand women.

DI ABET ES

Thi si ssomet i mesknownaspr edi abet es.I fyourbl ood sugarl eveli sabovet henor malr ange,yourr i skof devel opi ngf ul l bl owndi abet esi si ncr eased.

I t ' sver yi mpor t antf ordi abet est obedi agnosedasear l y aspossi bl ebecausei twi l lgetpr ogr essi vel ywor sei fl ef t unt r eat ed.

Youshoul dt her ef or evi si tyourGPassoonaspossi bl e i fyouhavesympt oms,suchasf eel i ngt hi r st y ,passi ng ur i nemor eof t ent hanusual ,andf eel i ngt i r edal lt he t i me.

Thechar i t yDi abet esUKest i mat est hatar ound850, 000peopl ei nEngl andhave di abet esbuthaven' tbeendi agnosed.

T as t yHeal t hyReci pes

Pr awns pr i ng r ol l wr aps T hes eheal t hybi t esmakeagr eat l i ghtl unchors nackwi t hal i t t l ebowl ofs weetchi l l i s auce.

241 cal or i es

Chi cken s kewer swi t h cucumber& s hal l otdi p T hes el ow f at ,mi l dl yf l avour ed s kewer sar eex cel l ents er vedwi t h T hai f r agr antr i ce

210 cal or i es

1i n4

wi l l ex per i ences omeki ndofment al heal t h pr obl em i nt hecour s eofayear

NoS moki ngDay 11t hMar ch S moker sl os eaf ul l decadeofpr oduct i ve, heal t hyl i f e.Becaus et her i s ksar ebi g,t he benef i t sofqui t t i ngar eal s obi g.

Eachci gar et t econt ai nsar ound4, 000chemi cal s,aswel l asni cot i ne,manyofwhi char eknownt obet oxi c.

Her ear eaf ewoft henast i esyou' l lbei nhal i ngi never y dr ag: •Acet onewi del yusedasasol vent ,f orexampl ei nnai l pol i shr emover •Ammoni af oundi ncl eani ngf l ui ds •Ar seni cadeadl ypoi son,usedi ni nsect i ci des •Benzeneusedasasol venti nf uelandchemi cal pr oduct i on •Cadmi um ahi ghl ypoi sonousmet alusedi nbat t er i es •Car bonmonoxi de( CO)anodour l ess,t ast el essand poi sonousgas;makesbr eat hi ngmor edi f f i cul tasi t combi neswi t ht hebl oodt hatcar r i esoxygenar ound t hebody .Upt o15percentofasmoker ' sbl oodmay becar r yi ngCO i nst eadofoxygen,maki ngt hehear t wor khar der ,andpot ent i al l yl eadi ngt ocor onar yhear t di seaseandci r cul at i onpr obl ems.

•Cyani deadeadl ypoi son •For mal dehydeusedt opr eser vedeadbodi es •Shel l acbecomesawoodvar ni shwhenmi xedwi t ha f or m ofal cohol •Tarami xt ur eofchemi cal s( i ncl udi ngf or mal dehyde, ar seni candcyani de) .About70percentoft het ari s l ef ti nsmoker s' l ungs,causi ngar angeofser i ousl ung condi t i ons

S aveMoney Qui t t i ngsmoki ngdoesn’ thavet obeaboutl osi ng somet hi ng-i t ' saboutget t i ngsomet hi ngbackt oo.

Cur r ent l yapacketof20ci gar et t escost sar ound£8, soqui t t i ngwi l lgi vea20adaysmokeranext r a£56a week.You' l lal sosavemoneyi not herways.Li f e, homeandcari nsur ancecanal lbecheaperwhen you’ r eanonsmoker .

L et ’ sf acei t ,t her e’ sl ot sofr eas onswhyi t ’ sagoodi deat os t ops moki ng.Overt i meyourheal t h det er i or at esandyourwal l etf eel st hebur nt oo.Butevent houghqui t t i ngwon’ tbet heeas i es tt hi ng you’ l l everdo,wer eckoni twi l l beupt her ewi t ht hebes t .

S moker scomef r om al l wal ksofl i f e,eachwi t ht hei rownr eas onsf orwant i ngt oqui t .F ors omei t ’ s par tofal i f es t yl echange–t hebeheal t hi erandf i t t er .F orot her s ,i t ’ smor eabouthow t hei rs moki ng af f ect st hepeopl ear oundt hem –t hei rf ami l yandl i t t l eones .

What everyourr eas on,t hi nki ngcar ef ul l yaboutyourmot i vat i onandr emi ndi ngyour s el fdur i ng yourqui t ,canr eal l yhel pyout hr ought het ought i me.

HEAL T HCHECK CHOL EST EROL

Chol es t er ol i saf at t ys ubs t anceknownasal i pi d andi svi t al f ort henor mal f unct i oni ngoft hebody.

I ti smai nl ymadebyt hel i verbutcanal s obe f oundi ns omef oods .

Havi nganexcessi vel yhi ghl evelofl i pi dsi nyourbl ood( hyper l i pi demi a)canhaveanef f ectonyourheal t h.Hi gh chol est er oli t sel fdoesnotcauseanysympt oms,buti ti ncr easesyourr i skofser i ousheal t hcondi t i ons.

Aboutchol es t er ol Chol est er oli scar r i edi nyourbl oodbypr ot ei ns,andwhent het wocombi net heyar ecal l edl i popr ot ei ns.Ther e ar ehar mf ulandpr ot ect i vel i popr ot ei nsknownasLDLandHDL,or' bad' and' good' chol est er ol .

•Lowdensi t yl i popr ot ei n( LDL) :LDLcar r i eschol est er olf r om yourl i vert ot hecel l st hatneedi t .I ft her ei st oo muchchol est er olf ort hecel l st ouse,i tcanbui l dupi nt hear t er ywal l s,l eadi ngt odi seaseoft hear t er i es.For t hi sr eason,LDLchol est er oli sknownas" badchol est er ol " .

•Hi ghdensi t yl i popr ot ei n( HDL) :HDLcar r i eschol est er olawayf r om t hecel l sandbackt ot hel i ver ,wher ei ti s ei t herbr okendownorpassedoutoft hebodyasawast epr oduct .Fort hi sr eason,i ti sr ef er r edt oas" good chol est er ol "andhi gherl evel sar ebet t er .

Theamountofchol est er oli nt hebl ood( bot hLDLandHDL)canbemeasur edwi t habl oodt est .The r ecommendedchol est er oll evel si nt hebl oodvar ybet weent hosewi t hahi gherorl owerr i skofdevel opi ng ar t er i aldi sease.

Whys houl dIl owermychol es t er ol ?

Evi dencest r ongl yi ndi cat est hathi ghchol est er olcani ncr easet her i skof : •nar r owi ngoft hear t er i es( at her oscl er osi s) •hear tat t ack •st r oke •mi ni st r oke( TI A) Thi si sbecausechol est er olcanbui l dupi nt hear t er ywal l ,r est r i ct i ngt hef l owofbl oodt oyourhear t ,br ai nand t her estofyourbody .I tal soi ncr easest hechanceofabl oodcl otdevel opi ngsomewher e.

Yourr i skofcor onar yhear tdi sease( whenyourhear t ' sbl oodsuppl yi sbl ockedordi sr upt ed)al sor i sesasyour bl ood' schol est er oll eveli ncr easesandt hi scancausepai ni nt hef r ontoft hechestorar m( angi na)dur i ngst r ess orphysi calact i vi t y .

How canIl owermychol es t er oll evel s ?

Thef i r stst epi nr educi ngchol est er oli st omai nt ai naheal t hy ,bal anceddi et .I ti si mpor t antt okeepyourdi etl ow i nf at t yf ood.Tr yt oswapf oodcont ai ni ngsat ur at edf atf orf r ui t ,veget abl esandwhol egr ai ncer eal s.Thi swi l lal so hel pt opr eventhi ghchol est er olf r om r et ur ni ng.

Ot herl i f est yl echangescanal somakeabi gdi f f er ence.I twi l lhel pt ol oweryourchol est er oli fyou: •dor egul arexer ci se •qui tsmoki ng I ft hesemeasur esdon' tr educeyourchol est er olandyoucont i nuet obeatahi ghr i skofhear tdi sease,yourGP maypr escr i beachol est er ol l ower i ngmedi cat i onsuchasst at i ns.YourGPwi l lt akei nt oaccountt her i skofany si deef f ect sf r om st at i nsandt hebenef i tofl ower i ngyourchol est er olmustout wei ghanyr i sks.

I nt heknow

F ebeat i ng di s or derweek mon23r df eb S unday1s t Mar ch

EAT I NG DI SORDERS

Foodandeat i ngpl ayaver yi mpor t antpar ti nourl i ves.Weal lvar yi nt hef oodswel i ke,howmuchweneedt o eat ,andwhenwel i ket oeat .Foodi sessent i alf orourheal t handdevel opment .I t ’ snotunusualt oexper i ment wi t hdi f f er enteat i nghabi t s,f orexampl edeci di ngt obecomeaveget ar i an.However ,someeat i ngpat t er nscan bedamagi ng.

Pr obl emswi t hf oodcanbegi nwheni ti susedt ocopewi t ht hoset i meswhensomeonei sbor ed, anxi ous, angr y ,l onel y ,ashamedorsad.Foodbecomesapr obl em wheni ti susedt ohel ppeopl et ocopewi t h pai nf ulsi t uat i onsorf eel i ngs,ort or el i evest r essper hapswi t houtt hem evenr eal i si ngi t .

Mostof t en,whenpeopl et al kabouteat i ngdi sor der s,t heyt hi nkofAnor exi aandBul i mi a.Ther ei snowgr owi ng awar enesst hatsomepeopl esuf f erami xofeat i ngdi sor derbehavi our sormaybeaf f ect edbysome sympt omsofAnor exi aorBul i mi abutnotot her s.Ever yoneexper i encest hei reat i ngdi sor deri nt hei rownway .

What everf or mi tt akes,aneat i ngdi sor dercanbebeat en.Under st andi nganeat i ngdi sor derandhavi ngt he i nf or mat i onaboutwher eyoucangot of i ndoutmor ei sagoodf i r stst ept owar dsbeat i nganeat i ngdi sor der .

Whati sAnor exi a?

Anor exi ast emsf r om l owsel fest eem andani nabi l i t yt ocopesaf el ywi t hwor r i esandpr obl ems.I ti nvol vest he suf f er err est r i ct i ngt heamountoff oodt heyt akei nbyski ppi ngmeal sandcut t i ngdownt het ypesandamount s off oodt heyeat ;somepeopl eover exer ci seaswel l .Asuf f er ermaybel i evet hati ft heyl osewei ghtt hei rl i f e woul dbehappi er ,peopl ewi l ll i ket hem mor e,t heywi l lbemor esuccessf ulorevenper hapst hatt heymaybe not i cedl ess.

Whati sBul i mi a?

Bul i mi ai sal sol i nkedwi t hl owsel fest eem,emot i onalpr obl emsandst r ess.Asuf f er ermayconst ant l yt hi nk aboutcal or i es,di et i ngandwaysofget t i ngr i doft hef oodt heyhaveeat en.Bul i mi ai sact ual l ymor ecommon t hanAnor exi a,buti smor ehi ddenbecausepeopl ewi t hBul i mi ausual l yr emai nanaver ageorj ustover aver agebodywei ght .Bul i mi acangounnot i cedf oral ongt i me,al t houghsuf f er er smayf eeli l landver y unhappy .

Whati sBi ngeEat i ngDi sor der( BED) ?

Whensomeonebi ngeeat s,t heymay eatl ar geamount soff oodi nashor t per i odoft i me,t heymayf ocusoneat i ng onepar t i cul arf ood, orsel ectf ood r andoml y .Thepat t er nofeat i ngi na bi ngei sver ydi f f er entf r om si t t i ngdown andhavi ngameal .Suf f er er smayf eela l ackofcont r oldur i ngt hesebi nges,but unl i kesomeonewi t hBul i mi aNer vosa, t heydonott r yt ogetr i doft hef ood.

Theymayeatmuchmor equi ckl yt han usual ,eatunt i lt heyar euncomf or t abl yf ul l , eatl ar geamount soff oodwhent heyar enot hungr yoreatal one.Suf f er er sdot hi sf or ver ysi mi l arr easonst ot hosewi t hBul i mi a.

Whati sEat i ngDi sor derNotOt her wi seSpeci f i ed( EDNOS) ?

Eat i ngdi sor dernotot her wi sespeci f i edi sadi agnosi sgi vent oasuf f er ert hatexper i encessomeoft he sympt omsassoci at edwi t hAnor exi aorBul i mi a,orami xt ur eofsympt omsf r om bot h.Thi sdoesnotmaket hei r di sor deranyl essser i ous.Theunder l yi ngl owsel fest eem andemot i onaldi st r essar ej ustasupset t i ngf or t hesesuf f er er s.Bi ngeEat i ngDi sor deri sal soi ncl udedi nt hi scat egor y .

Recov er ys t or y Li z z i e Myn a me ' sL i z z i ea n dI a m2 9y r so l d .

I h a v en o wr e c o v e r e df r o ma n o r e x i aa n dn e v e r i n t e n dt ol o o kb a c k .

Se v e r a l y e a r sa g oa f t e r t h eb i r t ho f mys o nI b e c a mes e v e r e l yAn o r e x i c .

Du r i n gmyt e e n a g ey e a r sa n dt h r o u g h o u t h i g hs c h o o l I h a ds e v e r a l h a n gu p sa b o u t h o wI l o o k e da n df r e q u e n t l yh a dp r o b l e mswi t hf o o d , b u t myl o we s t p o i n t c a mef o r mea f t e r I h a d h a dmys o na t a b o u t 2 1y e a r so f a g e .

I wa sma r r i e da n day o u n gs t a ya t h o memu m.

Mywe i g h t s p i r a l l e dd o wna n do u t o f c o n t r o l , e v e n t u a l l yI wa sh o s p i t a l i s e dwh e nmys o nwa sa b o u t 2y e a r so l d .

I g a i n e dj u s t e n o u g ht ol e a v eh o s p i t a l a n di n s t e a d o f c o n t i n u i n gt ob eah e a l t h ywe i g h t I g a v eu po nt r e a t me n t t h i n k i n gt h a t I wa sf i n e .

Th r e ey e a r sl a t e r myh u s b a n dl e f t me .

Hewa l k e do u t u n a b l et oc o n t e n dwi t ht h ef a c t t h a t I wa ss t i l l i l l .

" Mywe i g h t s p i r a l l e dd o wna n do u t o f c o n t r o l , e v e n t u a l l yI wa sh o s p i t a l i s e dwh e nmys o nwa s a b o u t 2y e a r so l d . " I wa sn o was i n g l emu mwi t haf u l l t i mej o b , ap a r t t i meu n i v e r s i t ys t u d e n t a n dc l i n g i n gt oj u s t t h ewr o n gs i d eo f ah e a l t h y we i g h t .

Th a t wa swh e ni t c a meb a c kI h a dt od e f ye v e r y t h i n ga n db et h eb e s t , b ei nc o n t r o l a n db et h et h i n n e s t .

Th ed a r k d a y sa r et h ewo r s t , t h ed a y swh e ny o ud o n ' t wa n t t of a c ep e o p l e , t ol i v et h el i f ey o uh a v ewh e ne v e r y t h i n g , e v e r ys e c o n d o f e v e r yd a yr e v o l v e sa r o u n df o o da n dc a l o r i e s , i g n o r i n gt h eh u n g e r , t h ed i z z i n e s sa n dt h eh e a r t b e a t t h a t q u i c k e n st oa s c a r yr a t e .

Wh e r ee v e nj u s t s i t t i n gd o wnb e c o me sp a i n f u l .

I ma d ei t t h r o u g hmye x a msl a s t y e a r ( myma r k swe r es h o c k i n g ) .

I s p e n t t h ed a ya f t e r myl a s t e x a mi nb e dt o o e x h a u s t e dt oc e l e b r a t ewi t hmys o n .

Hewa s8 , o n l y8a n dh es a t o nt h ee n do f t h eb e da n dt o o kmyf a c ei nh i s h a n d sa n ds a i d , ' Mu mmyI l o v ey o us omu c hb u t I a ms os c a r e db e c a u s eI t h i n kt h a t y o u r g o i n gt od i e , I d o n ' t wa n t y o ut od i eb u t y o ul o o ks c a r ya n dI d o n ' t l i k ei t ' .

I t r i e dt ob ei nc o n t r o l t ot e l l h i mi t wa sf i n e , b u t I c o u l d n ' t .

Wes a t t h e r eh o l d i n ge a c ho t h e r a n dc r i e dt o g e t h e r .

I a ms op r o u do f mys o nb e c a u s ea f t e r l o s i n ge v e r y t h i n g , my h u s b a n d , myf r i e n d s , myj o b , myp r o s p e c t sa n dmy s e l f h ewa st h e r e .

Th i n g swe r et h el o we s t t h e yc o u l db eb u t mys o nwa st h e r ea n dh ewa st h eo n et h i n gI wo u l dn o t g i v eu po n .

" I u s e dt oi ma g i n et h a t I c o u l dn o t b e a r t ob et h ewe i g h t I c u r r e n t l ya mn o w, b u t h e r e I a ma n dI f e e l a ma z i n g . " I t ' st o u g ha n di t ' sal o n gr o a da n dt h e r ea r et e a r sa n df e a r a n dmo me n t swh e r ey o uj u s t wa n t e v e r y t h i n gt o g oa wa y .

Re c o v e r yh o we v e r c a na l s ob eu p l i f t i n g , e mp o we r i n ga n da t t i me se v e nf u n n y .

Yo ur e c o n n e c t wi t hp e o p l e , y o ue n g a g ewi t hl i f e .

I r e c o v e r e dt h es e c o n dt i mea r o u n dn o t a c c e p t i n gme d i c a l h e l pb u t I t h i n ki t wo u l dh a v eb e e ne a s i e r i f I h a d .

I t h i n kI wo u l dh a v eh a dmo r es u p p o r t a n dmo r ek n o wl e d g e .

I f o u n d a n dt o o ka l l t h emo t i v a t i o nt h a t I h a du s e dt ok e e pmes oi l l a n dI t o o ki t a n dc h a n n e l e di t i nt og e t t i n gb e t t e r a n d f i n a l l yb e a t i n gAn o r e x i a .

T o d a yI s i t h e r e , a t av e r yh e a l t h ywe i g h t a n dI f e e l g r e a t .

I u s e dt oi ma g i n et h a t I c o u l dn o t b e a r t ob et h ewe i g h t I c u r r e n t l ya mn o w, b u t h e r eI a ma n dI f e e l a ma z i n g .

I c o u l d ' t e v e nt e l l y o uh o wma n yc a l o r i e s I a t et o d a yb u t I c a nt e l l y o u , I s a wf r i e n d s , I l a u g h e d , I g o t s o mewo r kd o n e , I p l a y e dwi t hmys o n , I d a n c e dt os o me mu s i c , I a t ed i n n e r wi t hmys o nwh i l ewet a l k e da b o u t o u r d a ya n dI l i v e dmyd a yl o o k i n gf o r wa r dt ot o mo r r o w.

Os t eoar t hr i t i s( OA)i s k nownt obet he mos t commonf or m of ar t hr i t i sandi sal s o oneof t hemos t commoncaus esof di s abi l i t yi nadul t s .

T he s y mpt omsof OA us ual l yappear i n mi ddl eagedadul t s andaf f ect bot hmen andwomen, equal l y .

T hi sf or m of ar t hr i t i s t endst or uni nf ami l i es andi seas i l yacqui r ed t hr oughobes i t y , l ongt er m at hl et i cs , andphy s i cal i nj ur i es .

Dr Ra j , aBe v e r l yHi l l s b a s e dd o u b l eb o a r d c e r t i f i e do r t h o p a e d i c s u r g e o na n df i t n e s s e x p e r t , h a ss e e nmu l t i p l e c a s e so f OAi nh i sa t h l e t i c p a t i e n t s , p e r f o r me r s , a n d e l d e r l y , a n ds a y st h a t we i g h t h a sat r e me n d o u s e f f e c t o nt h ewa yy o u r j o i n t sh o l du p .

GO GREEN! T OP SWAP!

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