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Disease conditions such as diabetes, hypertension, obesity, lung disease.
The Covid-related deaths of people > 20years in the Western Cape by 8 July:
2182 deaths
It is very important to manage your disease!
Metabolic syndrome is a cluster of conditions that occur together, increasing your risk of heart disease, stroke and type 2 diabetes.
In 2017 researchers assessed the prevalence of Metabolic syndrome amongst rural men and women in Stellenbosch area
In those that did not have Metabolic Syndrome (meet the criteria)
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
Do exercise you like
Check with your doctor
Drink enough fluids
Involve your family and friends
Strength
Aerobic
Balance/
Flexibility
How many fruits did you eat yesterday?
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!
How many times a week do
you cook samp/rice/wheat?
Do you peel your vegetables and fruit?
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:
What are legumes?
Do you eat soya products?
How do you prepare soya products?
Benefits of using legumes
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
Restrict added sugar use
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.
Smoking
BUT
PHYSICAL EFFECTS
PSYCHOLOGICAL EFFECTS
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.
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 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
1. . Prepare for quit day-----Pick a day that is not too far in the future
2 Several ways to stop smoking:
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 a strong craving hits, you might lose your focus.
Remind yourself of the rewards of quitting to help yourself stay on track:
Managing stress
Signs and symptoms
What is chronic stress
Health consequences
high-pressure jobs
financial difficulties
challenging relationships
Signs and symptoms
Over long periods, chronic stress can contribute to the development of a range of physical and mental disorders, including:
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.
Physical activity increases the body’s production of endorphins, which are chemicals that boost the mood and reduce stress.
Exercise can involve
Research suggests that mindfulness can have a positive impact on stress, anxiety, and depression
set regular times for going to sleep and
waking up.
If strategies such as those listed above are not helping, it is important to see a healthcare professional for advice and support.