End-of-year resolution |30 December 2022

When it comes to our diet, we often get caught up in the festivities during this time to worry about how what we are eating has an impact on our overall health. For many people, the beginning of the year is the time when resolutions are made, but why wait for the new year when you can start now.

If you have learnt anything this year from the articles we have been publishing, it is that what you eat and what you drink for that matter can have a big impact on your health.

We are therefore dedicating today’s write-up as a recap of what we covered this year so you can make a resolution for your health and also a reminder of what you should be focusing on in 2023.

Take control of your health

The best way to take control of your health is to revisit what you are eating and your daily lifestyle habits such as whether you are physically active, abstain or drink alcohol in moderation, abstain from smoking, get adequate sleep and find ways to reduce stress.

Maintaining these lifestyle habits can have a positive impact on your physical and mental health in the long-term.

Abstain or reduce on alcohol

“If you don't drink don't start, and if you do then look at cutting down”. 

Excessive alcohol consumption can be harmful to your liver and kidneys over time. In the short-term, binge drinking can increase your risk of road traffic accidents, injuries, violence and risky behaviours.

In the long-term, it can increase your risk of chronic diseases such as high blood pressure, heart disease and certain forms of cancer.

Men and women should aim for 2 units or less of alcohol in a day, and additionally aim for 3 alcohol-free days per week. If you don’t drink at the moment, then don’t start.

Source: www.drinkaware.co.uk

Drink more water

Water plays many important roles in your body, including maintaining electrolyte balance, lubricating joints, regulating body temperature and maintenance of normal bowel functions.

The recommendation is a minimum of 8 glasses per day which is a good starting point, but the exact amount of water you need will vary based on age, gender, activity level, body weight and health status.

Move more, sit less

“There is increasing evidence that sitting down too much can be a risk to your health”.

Many of us struggle to get enough physical activity in a day which is no surprise as most of us have a sedentary lifestyle with prolonged periods where we are sitting down.

When you are starting out you can choose something as simple as walking. Nowadays, at the click of a button you can download or stream online exercise videos which you can do in the comfort of your home if you don’t feel like going out or signing up to a gym.

 Try to aim for 30 minutes of moderate-intensity activity, such as brisk walking, 5 days a week. This can be broken down into 5 or 10 minutes slots several times in the day to make up the 30 minutes. It is important to go slow and listen to your body and what it is capable of.

Homemade meals over take-away

Most take-away meals have a large portion of white rice; a moderate amount of protein and a very small amount of vegetables (most times barely there!). This is very different to ‘my healthy plate’ recommendations illustrated below.

The best way to not only save money but also have healthier meals remain with cooking your meal yourself at home. Cooking at home means that you know exactly which ingredients you are using and also how much.

Cut down on ultra-processed foods

Ultra-processed foods are food that are highly processed and have been transformed significantly from its original state. They are high in added preservatives, sugar, salt, saturated and trans Fat.

Excessive consumption of such foods is linked to obesity and increased risk of certain diseases like cancer. It is advisable therefore to reduce your intake and opt for healthier alternatives.

Examples of ultra-processed foods include soft drinks, hot dogs, chips, instant noodles, cookies, confectionary, packaged soups, ice-cream and sweetened breakfast cereals.

If you are not sure if a food is ultra-processed, read the ingredient label. Ingredients are listed by quantity, from highest to lowest. If the list is long or reads like a science experiment, the food may be highly processed and you should not be consuming it. Put it back on the shelf!

Health benefits of a whole food, plant-based diet

A whole food, plant-based diet comprises foods that are whole or minimally processed, or as close-to-nature, mainly derived from plant sources but may also include some animal products.

The greatest health benefit of eating mostly plant foods is the amount of vitamins, minerals, fibre, phytochemicals and antioxidants consumed. This helps lower your risk of many chronic diseases such as cardiovascular diseases and certain forms of cancer.

Dietary diversity for our heart, gut and immune health

A balanced and diverse diet with nutrient-dense foods is important for your heart, gut and immune health through the provision of essential nutrients such as protein, vitamins and minerals as well as dietary fibre and phytochemicals.  

The best way to achieve this is by eating a variety of foods from all food groups as illustrated in the Seychelles Food Guide (SFG).

Aside from your dietary intake, there are many other lifestyle factors to take into consideration such as getting adequate sleep (at least 7 hours daily), physical activity (at least 30 minutes five times a week), reducing your intake of alcohol to less than two units per day and abstaining from smoking. In addition, you should also manage your stress and any existing medical conditions.

 As the new year kicks off, your resolution should be to change at least one habit and stick to it!

Thank you for joining us this week on our Eat for Our Health page. Look us up on social media - Eat for our Health Seychelles on Facebook.

Please get in touch by emailing eat4ourhealth@gmail.com and let us know how you’re doing with these ideas, or better still, let us know how we can help you.

Yours in health

The E4OH Te