World No Tobacco Day Workshop

Healthy Lifestyles & WoW!

Joanna Janse van Rensburg

May 2015

Healthy Lifestyles

Healthy Diet

Physical Activity

Prevention X Harmful Alcohol Use

X Tobacco Use

Emotional & Spiritual Health/Wellness

Smart H

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Ch

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Harmful alcohol use Harmful drinking: more than 4 drinks on any one occasion (binge drinking)

or drinking more than 2 drinks per day over extended periods.

Women: not more than 1 standard drink p/d

Men: not more than 2 standard drinks p/d.

Long tern health risks:

• Hypertension

• Digestive problems

• Pancreatitis (inflammation of the pancreas)

• Cancer

• Psychiatric problems

• TB (heavy alcohol use damages the immune system = more susceptible)

• HIV (increases risky sexual behaviour; accelerate the progression of HIV related

disease because it suppresses the immune system)

Fetal Alcohol Syndome (FAS)

Source: iChange4Health The Alcohol Use Issue www.ichangeforhealth.co.za

Tobacco Use

Non-Communicable Diseases (NCDs)

Non-Communicable Diseases (NCDs)

Also known as chronic diseases of lifestyle

Majority of these diseases are preventable

Not passed from person to person

Generally progress slowly over time

4 Main types

• Cardiovascular diseases (like heart attacks and stroke)

• Cancer

• Chronic respiratory diseases (such as asthma)

• Diabetes

Risk factors for NCDs

Did you know?

Over 90% of cancers are caused by

environmental and lifestyle factors.

Only 10% are caused by hereditary

factors (Cancer Association of SA: www.cansa.org.co.za)

Extent of NCDs in South Africa

NCDs are increasing rapidly in developing countries

A major contributor to the burden of disease

Mainly due to demographic transitions and changing lifestyles of

populations associated with urbanisation

NCDs affect large numbers of the working-age population, impacting

on the workforce and productivity of the country

These patterns of unhealthy lifestyle are already present in our children

and youth

WHO (2014)

HIV/AIDS

TB

South AfricaSouth AfricaSouth Africa

Physical Activity

•

Exercise is ‘medicine’ for many common, chronic conditions

http://www.youtube.com/watch?v=aUaInS6HIGo

Benefits of physical activity

Physical activity

Improves lung & heart

function Lowers risk for heart disease

Lowers blood

pressure

Helps Lower body fat &

weight

Improves blood sugar control and lowers risk

for diabetes Reduces the

risk for certain cancers

Improves mood and decreases

risk for depression

Improves daily

functional capacity

Reduces bone loss and risk of

falling

Improves sleep and

better brain fucntion

How much & what?

30 min moderate to vigorous activity 4-5 days a week

How to reach 30 minutes of moderate physical activity a day:

• walking or cycling to work/shop/friends house

• avoiding cars for short distances

• going for a walk with friends or for a run in the park

• walking up the stairs instead of using the lift

• getting off the bus/taxi one or two stops before yours

• doing some gardening or housework

• dancing or playing with kids.

Progress gradually; Listen to your body; 10 % rule : increase by no

more than 10 % volume on a weekly basis

Healthy Eating

Healthy Eating Healthy eating is a key component of a healthy lifestyle

When eating an unhealthy diet that consist mostly of foods that provide

lots of kilojoules but very little nutrients there is increased risk of

developing:

– overweight

– obese

– diseases of lifestyle ( diabetes, heart disease, stroke and certain

cancers)

South African Food-based Dietary Guidelines and Food Guide

Enjoy a variety of foods

Make starchy foods part of most meals

Eat plenty of vegetables and fruit every day

Eat dry beans, split peas, lentils and soya regularly

Have milk, maas or

yoghurt every day

Fish, chicken, lean meat or eggs can

be eaten daily

Based on: South African Food-based Dietary Guidelines and Food Guide, 2012

Drink lots of clean, safe water

Use fats sparingly. Choose vegetable oils, rather than hard fats.

Use foods and drinks containing sugar sparingly, and not between meals

Use salt and foods high in salt sparingly

Use fats sparingly

Eating some fat is important

Too much fat can lead to heart attacks & strokes

Limit bad fats, e.g. animal fats, butter, fatty meats, fried & oily foods

Choose good fats e.g. vegetable oils, nuts & seeds, peanut butter,

avocado

Good fats are better, but don’t eat too much of these

Limit Sugar Intake

Too much sugar can lead to weight gain

Food to limit/avoid includes: sweetened cold drinks, sweets, biscuits &

cakes, chocolates, some dairy products, many breakfast cereals,

honey, syrup, jam.

Use sparingly – can be enjoyed at special occasions or as a treat, but

keep the portion small

Limit Salt Intake

We eat too much salt – double what we should!

Too much salt can cause high blood pressure

Common ingredient processed foods

Added in cooking and at table

How to reduce salt intake

• Don’t add salt at the table.

• Use less salt when you are cooking.

• Use herbs and spices instead of salt or salty seasonings

• Choose salty foods less often: processed meats, salty snacks, hard

margarine, gravy/soup powders, stock cubes, takeaways,

convenience foods.

• Choose products with the Heart Mark logo – these are lower in salt

Portion control Portion: Amount of food a person eats at one time

Large portions means more energy (kilojoules) from food

Leads to weight gain over time

Increase risk of high blood pressure, diabetes, heart attacks, stroke &

certain cancers

Tips for keeping portions in check:

• Ask yourself if you’re really hungry

• Use smaller plates, mugs, containers & utensils

• Avoid being tempted by 2nd / 3rd helpings

• Eat slowly & pay attention to feelings of fullness

• When eating out, share a meal, ask for a doggie bag

• Keep healthy foods available to avoid being tempted to snack on

unhealthy foods

Diet and Physical Activity To maintain a healthy weight, one should aim to balance the amount

of food eaten (total energy) with regular physical activity.

Healthy Eating

© Western Cape Government 2012 |

WoW! Settings Approach

FOCUS-1:

Advocating and promoting increased

physical activity

FOCUS-2:

Advocating and

promoting healthy

eating

SETTING-2:

School (without PA activities)

SETTING-3:

Community

SETTING-1:

Workplace

WCG (n=35)

Private Sector

Metro (n=6)

Rural (n=3)

Metro (n=5)

Rural (n=5)

Interconnected Geographic

Model

WesternCape on Wellness (WoW!) creating a culture of wellness

© Western Cape Government 2012 |

WoW! Overview (1)

Duration

• 6-month prototyping period (May 2015 – November 2015)

• 6-month maintenance phase (December 2015 – May 2016)

Main measurable targets

Achieve and maintain:

Health-related physical activity and/or improved fitness

Healthy eating

Healthy weight

Group participation

Measurements and results

• Biokineticist assessments & Self-assessment

• Data captured via WoW! Mobi-site

• WoW! Pyramid of Achievement

© Western Cape Government 2012 |

WoW! Overview (2)

Activities: Small Changes for BIG Benefits!

• Emphasis on enjoying a range of physical activities, for example:

- Walking, running, cycling, skating, pilates, yoga, outdoor gym workout,

traditional sports, dancing, gardening…

- Behavioural modifications at work and home/leisure – e.g. taking stairs,

park away from shops…

- List of existing/public events to join…

• Emphasis on making gradual changes to eat healthier, for example:

- Reduce salt intake, use lemon juice instead

- Drink more water, and reduce fizzy drinks

- Behavioural modifications at work and home/leisure – e.g. reduce fast

foods, healthy catering guidelines/policy…

• Regular group meetings and activities

© Western Cape Government 2012 |

WoW! Working Group

Current partners include:

Western Cape Government Departments Health, Education, Cultural Affairs and Sport, The Premier

Universities University of Cape Town, University of the WesternCape, University of Stellenbosch

Organisations 44ten Media, The Heart & Stroke Foundation South Africa, Biokinetics Association of

South Africa (BASA), Eskom, Pharma Dynamics, Discovery Vitality and SiyaGyma-SA.

Additional sponsors Virgin Active and Ubuntu Touch

Adopting an inclusive approach, additional organisations with related expertise and a

keen interest are welcome and encouraged to join the partnership – to Create a Culture of Wellness Together!

Interested in helping us to WoW! the WC?

Contact us: Wow@westerncape.gov.za

© Western Cape Government 2012 |

Joanna Janse van Rensburg

Assistant Director: Increasing Wellness

+27 (0)21 483 9932 Tel:

+27 (0)21 483 9921 Fax:

Email: Joanna.JansevanRensburg@westerncape.gov.za

www.westerncape.gov.za

Credit to WoW! Training and Resource Consortium for the slides & inputs.

Thank you to Pharma Dynamics for the “iChange4Health”material on

display. www.ichange4health.co.za

Download valuable resources from:

www.heartfoundation.co.za

www.cookingfromtheheart.co.za