Page 73 - Demo

Portion control Ms Renn says that despite the inability to reverse genetic factors, losing weight can still play a crucial role in strengthening one’s health and reducing the likelihood of metabolic syndrome. “With weight loss, if you can lose 5kg to 7kg, that will have a significant impact on your health, so these things are very possible to improve health,” she said. “They’re effective in risk reduction.” When it comes to food portions, many Aussies seem to be getting it wrong. “The most important thing is increasing vegetables,” Ms Renn said. “Research shows that only one in 20 of us is eating enough vegetables each day.” Supporting this, a 2014-15 survey shows only seven per cent of surveyed adults were eating sufficient vegetables at that time.2 To ensure they’re eating enough vegetables, Ms Renn says, “people can look at the proportion of food on their plate” at their main meals. “What we’re aiming for \\\\\\\[at your main meal\\\\\\\] is a quarter of your food ... should be protein,” she continued. “\\\\\\\[This\\\\\\\] can be vegetarian protein \\\\\\\[or animal protein\\\\\\\]. \\\\\\\[We’re aiming for\\\\\\\] about the size of your palm for red meat, a bit bigger for chicken and the size of your hand for fish. “A quarter of your plate \\\\\\\[should be\\\\\\\] carbohydrates – a fist size or smaller of potato \\\\\\\[for example\\\\\\\]. Half your plate \\\\\\\[should be\\\\\\\] vegetables.” Ms Renn says this will increase intake of vitamins, minerals and overall nutrients. Exercise Many people may become less active as they get older. As a result, weight gain may occur and this weight may be stored around the abdomen, which can lead to the body becoming resistant to the hormone insulin.3 This means that insulin in the body is less effective, especially in the muscles and liver, which can lead to insulin resistance and increase the chance of developing type 2 diabetes.3 It’s recommended that people complete 30 minutes of moderate-intensity exercise five days a week, along with strength- based exercise at least twice a week.4 Avoiding long periods of sitting down is also important in avoiding weight gain.3 Dare to drink more water “Water is the best drink,” Ms Renn said, encouraging increased intake. She adds, however, that “milk isn’t a bad drink, and you can have a couple of glasses of it a day”. blood pressure. “There’s plenty of salt in our food, so if you can reduce what you’re adding while you’re cooking, that will definitely benefit your blood pressure,” Ms Renn said. Reducing intake of processed meats such as salami, cabana, devon and ham also helps to reduce salt. “Those things are really high in fats, and will increase cholesterol,” Ms Renn said. “They’re \\\\\\\[also\\\\\\\] high in salt, and will increase blood pressure.” She adds that research has linked these processed meats to bowel cancer. Home cooking Cooking meals at home will enable people to have control over what goes into their meals, Ms Renn says. “You can rest assured that a cafe or restaurant is adding more fat \\\\\\\[to meals\\\\\\\], so it’s higher in calories and therefore impacts your ability to manage weight,” she said. “It’s not about not eating out. But cooking at home will be much better for you and you can control your portion sizes.” Ms Renn says a pharmacy assistant can enlist the help of a range of health professionals to organise health/dietary plans for customers. “Pairing up with an accredited practising dietitian can be a very useful thing for pharmacy assistants \\\\\\\[in advising\\\\\\\] their customers,” she said. “Creating a team is going to make the end result ‘easier’ to achieve.” References: 1. Health Direct, 2019. ‘Metabolic syndrome’. Available at: healthdirect.gov.au/metabolic- syndrome#:~:text=Metabolic%20syndrome%20 affects%20about%2020,also%20affect%20 children%20and%20adolescents. \\\\\\\[Accessed 12/4/21\\\\\\\] 2. Australian Institute of Health and Welfare. ‘Australia’s health 2018: In brief’ doi: 10.25816/5ec1e56f25480 3. Better Health Channel, 2014. ‘Metabolic syndrome’. Available at: betterhealth.vic.gov.au/ health/conditionsandtreatments/metabolic-syndrome \\\\\\\[Accessed 12/4/21\\\\\\\]. 4. Exercise Right, Department of Health, 2019. ‘How much exercise is right for you?’ Available at: exerciseright.com.au/exercise-right-for- life/ \\\\\\\[Accessed 12/4/21\\\\\\\]. BODY & SOUL 71 “Juices are high in sugar,” she said. “We only need two pieces of fruit per day, and if you’re having large glasses of fruit juice each day, that’s probably more than three serves of fruit. Some of those large juices contain the same number of calories or amount of energy as a Big Mac meal.” Say no to more salt Lowering salt intake helps to reduce RETAIL PHARMACY ASSISTANTS • APR 2021