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Control your medical conditions

C

Disease conditions such as diabetes, hypertension, obesity, lung disease.

Statistics

The Covid-related deaths of people > 20years in the Western Cape by 8 July:

2182 deaths

  • 1086 (49%) had high blood pressure
  • 1042 (47%) had diabetes
  • 513 had 3+ comorbities
  • 277 had chronic lung disease
  • 68 had cardiovascular disease

Statistics

It is very important to manage your disease!

Metabolic Syndrome

Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke and type 2 diabetes.

Metabolic Syndrome

Research

In 2017 researchers assessed the prevalence of Metabolic syndrome amongst rural men and women in Stellenbosch area

  • 46% of women had Metabolic Syndrome (compared to a Cape Town study that found 60% of urban women had MetS)
  • 29% of men had MetS

In those that did not have Metabolic Syndrome (meet the criteria)

  • 60% of women were still overweight (BMI >25)
  • 40% of men were overweight

Obesity

(specifically fat around stomach)

Obesity

You will need a measuring tape...

How to assess it?

Diabetes

(High blood sugar)

Diabetes

  • Diabetes is a chronic disease caused by an autoimmune response (Type 1) and/or an acquired deficiency (Type 2) in the production of insulin by the pancreas.
  • It can also be caused by the body’s decreased ability to recognise and utilise the insulin produced (insulin resistance), which leads to high levels of glucose (sugar) in the blood.
  • These high levels of circulating blood glucose (hyperglycemia) causes damage in the body, especially to the blood vessels and nerves.

Management

  • Eat at least 3 meals per day. Each meal should be eaten at more or less the same time of day and should be equal in size.

  • Starches should form the base of all meals. Choose foods that are high in fiber and have a low glycaemic index (GI), rather than refined carbohydrates.

  • Eat at least 5 portions of fruit and vegetables per day.

  • Cooking methods: Boil, grill, steam or bake foods rather than frying.

  • Avoid fatty, fried foods the intake of saturated (animal) fats and concentrate on the use of polyunsaturated and mono-unsaturated fats instead.

Hypertension

(High blood pressure)

Hypertension

  • Hypertension is very common in the SA affecting approximately 27.4% of men and 26.1% of women, though prevalence of up to 60% is suspected.
  • Often people feel fine and don't have symptoms
  • If left untreated, hypertension increases the risk of heart attacks and stroke as well as kidney and eye damage.

Management

  • Reduce salt intake
  • Dietary changes
  • Increase fruit, vegetables, fibre, dairy and omega-3 sources
  • Lifestyle changes
  • Lose weight
  • Reduce caffeine
  • Manage stress
  • Be active
  • Stop smoking

How do you manage your disease?

  • Live a healthy life
  • Take your medication as prescribed
  • Monitor your weight
  • Medical check-ups
  • Don't ignore signs and symptoms

Managing disease

Live a healthy life

Drink your medication as prescribed and follow your doctor's instructions

Take your medication

If you receive chronic medication at the local government clinic, send a message to the 'Pocket Clinic Whatsapp group' to organise the delivery of your chronic medication at home

Send 'HI' to 087 240 6122

Monitor your weight

Medical check-ups

Go for your medical check-ups

Don't ignore signs and symptoms

Don't ignore signs and symptoms of disease

Active!

Do exercise you like

Check with your doctor

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Drink enough fluids

Involve your family and friends

Types of exercise

Types of exercise

Strength

Aerobic

Balance/

Flexibility

Ideas?...

Ideas?

EAT RIGHT

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Fruit and Vegetables

How many fruits did you eat yesterday?

Fruit & Vegetables

How many fruits did you have in the past week?

How many of your lunches contain vegetables?

How many of your dinners contain vegetables in a week??

Eat plenty of fruit and vegetables every day, at least 5 portions per day.

The best way to get all the various nutrients is to eat fruits and vegetables of many different colors - the more colourful your plate, the better!

Fiber

How many times a week do

you cook samp/rice/wheat?

Do you peel your vegetables and fruit?

Fiber

How many times a week do you eat wholewheat bread

How often do you add legumes to soups of stews?

How many times a week do

you cook beans/lentils/split peas?

Benefits of adequate fiber in the diet:

  • Normalizes bowel movements. Dietary fiber increases the weight and size of your stool and softens it.
  • Helps maintain bowel health.
  • Lowers cholesterol levels.
  • Helps control blood sugar levels.
  • Aids in achieving healthy weight.

Legumes

What are legumes?

Legumes

Do you eat soya products?

How do you prepare soya products?

Benefits of using legumes

  • Excellent source of plant-based protein
  • Naturally cholesterol free
  • Contains fiber
  • Versatile
  • Good source of vitamins and minerals
  • Affordable

Restrict salt and added sugar

Salt & sugar

Salt:

Salt (also called sodium) makes your body hold onto fluid. This means your heart must work harder to pump around the extra fluid in the body.

Less than 2300mg of sodium per day in total is desirable (equal to a teaspoon of salt).

Sugar:

Sugars are a type of carbohydrate found in food, including drinks. They provide your body with glucose, which is the body’s main source of energy. Sugars can occur naturally in food or are added to food to make it taste sweeter, change texture and colour, and to preserve it.

The American Heart Association (AHA) recommends no more than 6 teaspoons (25 grams) of added sugar per day for women and 9 teaspoons (38 grams) for men.

Restrict Salt

  • Read the label.
  • Less than 120mg sodium per 100g is desirable. Avoid products which have more than 400mg sodium per 100g of product.
  • Prepare your own meals (and limit the salt in recipes and “instant” products).
  • Buy fresh meats, fruits, and vegetables.
  • Rinse canned foods containing sodium (such as beans, tuna, and vegetables).
  • Add spices to your food. Instead of salt, try coriander, black pepper, nutmeg, parsley, cumin, ginger, rosemary, marjoram, thyme, tarragon, garlic or onion powder, bay leaf, oregano, dry mustard, or dill.
  • Reduce portion size; less food means less sodium.

Restrict added sugar use

  • Toss the table sugar (white and brown), syrup, honey and molasses. Try cutting the usual amount of sugar you add by half and wean down from there.
  • Eat fresh, frozen, dried or canned fruits. Choose fruit canned in water or natural juice, not in syrup.
  • Compare food labels and choose products with the lowest amounts of added sugars. Dairy and fruit products will contain some natural sugars. Added sugars can be identified in the ingredients list.
  • Add fruit. Instead of adding sugar to cereal or oatmeal, try fresh fruit (bananas, cherries or strawberries) or dried fruit (raisins, cranberries or apricots).
  • Cut the serving back. When baking cookies, brownies or cakes, cut the sugar called for in your recipe by one-third to one-half.

What beverages are we drinking?

Beverages

How often do you buy cooldrinks?

What cooldrinks do you buy drinks?

Do you drink any water?

Swap out the soda. Water is best, but if you want something sweet to drink or are trying to lose weight, diet drinks can be a better choice than sugary drinks.

Reduce unhealthy habits

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Smoking

Smoking

Why the need to stop smoking

Why the need to stop

  • Tobacco == continues to be the leading cause of preventable death and disease use by itself and
  • Exposure to second-hand smoke == responsible for deaths

BUT

  • Quitting smoking is not a single event that happens on one day; it is a journey.

Why the need to stop

Excessive alcohol use

Excessive alcohol use

Effects of the alcohol

Effects of alcohol

PHYSICAL EFFECTS

  • Blacking out
  • Vomiting
  • Nausea
  • Diarrhea
  • Irregular heartbeat
  • High blood pressure
  • Increased risk for cancer
  • Loss of gray matter in the brain (responsible for speech, self-control, memory)
  • Loss of white matter in the brain (which aids in the speedy transport of signals in the brain)

PSYCHOLOGICAL EFFECTS

  • Mood swings
  • Anxiety
  • Depression
  • Poor attention span
  • Cognitive learning difficulties

It is also possible to develop wet brain as a result of alcohol use disorder. Symptoms of wet brain include severe memory loss, problems forming new memories, hallucinations, and confusion.

How to cut back

1. Count Your Drinks

2. Measure Your Drinks

3. Pace Yourself

4. Space Your Drinks

5. Don't Forget to Eat

6. Do Something Else

7. Learn How to Say 'No'

  • If You Can't Cut Down

If you find that you cannot cut down, you may have already developed an alcohol use disorder.

You may need to try to quit drinking altogether or seek help to quit.

How to cut back

How to stop

1. . Prepare for quit day-----Pick a day that is not too far in the future

2 Several ways to stop smoking:

  • quit abruptly, or continue smoking right up until your quit date and then stop
  • quit gradually, or reduce your cigarette intake slowly until your quit date and then stop

3 Tell friends, family, and co-workers about your quit date.

4. Throw away all cigarettes and ashtrays.

5. Decide whether you are going to go “cold turkey” or use nicotine replacement therapy (NRT) or other medicines.

6. If you plan to attend a stop-smoking group, sign up now.

7. Stock up on oral substitutes, such as hard candy, sugarless gum, carrot sticks, coffee stirrers, straws, and toothpicks.

8. Set up a support system, such as a family member that has successfully quit and is happy to help you.

9. Ask friends and family who smoke to not smoke around you.

10. If you have tried to quit before, think about what worked and what did not.

When cravings hit

When cravings hit

When a strong craving hits, you might lose your focus.

Remind yourself of the rewards of quitting to help yourself stay on track:

  • 20 minutes: heart rate, blood pressure drop
  • 12 hours: carbon monoxide in the bloodstream drops to normal
  • 2 weeks–3 months: circulation, lung function improves; heart attack risk begins to drop
  • 1–9 months: cough less, breathe easier
  • 1 year: risk of coronary heart disease cut in half
  • 2–5 years: risk of cancer of mouth, throat, esophagus, bladder cut in half; stroke risk is reduced to that of a nonsmoker
  • 10 years: half as likely to die from lung cancer; risk of kidney or pancreatic cancer decreases
  • 15 years: risk of coronary heart disease same as non-smoker’s risk

Stress management

Managing stress

Signs and symptoms

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1

2

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What is chronic stress

Health consequences

What is chronic stress?

  • Stress is a biological response to demanding situations.
  • It causes the body to release hormones,
  • These hormones help prepare the body to take action,
  • Many factors can trigger a stress response, including dangerous situations and psychological pressures, such as work deadlines, exams, and sporting events.
  • The physical effects of stress usually do not last long. However, some people find themselves in a nearly constant state of heightened alertness. This is chronic stress.

Potential causes of chronic

stress

Potential causes of chronic stress

high-pressure jobs

financial difficulties

challenging relationships

Signs and symptoms

  • irritability, which can be extreme
  • fatigue
  • headaches
  • difficulty concentrating, or an inability to do so
  • rapid, disorganized thoughts
  • difficulty sleeping
  • digestive problems
  • changes in appetite
  • feeling helpless
  • a perceived loss of control
  • low self-esteem
  • loss of sexual desire
  • nervousness
  • frequent infections or illnesses

Signs and symptoms

Health consequences

Over long periods, chronic stress can contribute to the development of a range of physical and mental disorders, including:

  • heart disease
  • high blood pressure
  • diabetes
  • obesity
  • a weakened immune system
  • sexual dysfunction
  • gastrointestinal disorders
  • skin irritation
  • respiratory infections
  • autoimmune diseases
  • insomnia
  • burnout
  • depression
  • anxiety disorders
  • post-traumatic stress disorder, or PTSD
  • schizophrenia

Managing of stress

Chronic stress can seem overwhelming, and a person may feel unable to regain control over their life

However, a number of strategies can help to reduce stress levels and improve well-being.

Managing stress

Understanding the signs and

symptoms

Understanding the signs and symptoms

Speaking to friends and

family:

  • provide emotional support
  • motivation to take action.

Speaking to friends and family.

Identifying triggers

Identifying triggers

  • Not always possible to avoid triggers of stress.
  • Taking note of specific triggers can help a person to develop coping and management strategies, which may involve reducing exposure.

Exercising regularly

Physical activity increases the body’s production of endorphins, which are chemicals that boost the mood and reduce stress.

Exercise can involve

  • walking,
  • cycling,
  • running,
  • working out, or
  • playing sports or with the children

Trying mindfulness

Trying mindfulness

Research suggests that mindfulness can have a positive impact on stress, anxiety, and depression

  • breathing
  • create an awareness of their body and surroundings

Improving sleep quality

Improving sleep quality

  • Getting too little sleep or sleep of poor quality can contribute to stress.
  • Try to get at least 7 hours every night, and

set regular times for going to sleep and

waking up.

  • Avoid caffeine, eating, and
  • Intense physical activity in the hours before bed
  • It can also help to unwind before sleeping, by listening to music, reading a book, taking a warm bath, or meditating

Treatment

If strategies such as those listed above are not helping, it is important to see a healthcare professional for advice and support.

Treatment

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