Lifestyle Diseases
In September 2011, the UN called only its second
high-level summit ('lifestyle' diseases or Non-Communicable Diseases) on a
health issue – the first was over Aids in 2001.
Back home, Public Health minister Beth Mugo,
announced that Lifestyle diseases are now the leading cause of death in Kenya -
50 per cent of all deaths annually.
Globally, more than nine million people die
before the age of 60. A quarter of 18- to 65-year-olds in Ukraine have a
chronic disease, meaning the country could "lose the next generation"
Reasons being unhealthy diets (70 per cent
Kenyans eat poorly), lack of physical exercise fuelled by obesity and modern
trends of excessive use of alcohol and tobacco. About two million Kenyans are
smokers and half of them will die of tobacco-related diseases.
The biggest killers by
55 per cent are:
Cancer:
The number one disease of civilization. Annually, about 28,500 Kenyans are
diagnosed with cancer. A shocking 22,100 die from lack of treatment due to high
cost. It's characterized by uncontrolled, abnormal growth of cells. The
leading cancer in men is Prostate, in women, Breast cancer.
Heart
Disease: Abnormalities that affect the heart
muscle or its blood vessels can lead to congestive heart failure; a condition
in which the heart cannot pump sufficient blood to meet the demands of the body
(Stroke). In Kenyan, 20 per cent are at risk due to overweight and obesity,
Atherosclerosis:
Linked to Overweight, Diabetes and
High blood pressure (37 per cent). It is the most common and most serious. Cholesterol
& fats are deposited in the walls of arteries, causing them to become
thick and loose elasticity. Heart attacks, chest pains and complications in
blood circulation are inevitable.
Other Lifestyle diseases include Chronic Liver
disorders, Kidney disorders (symptoms include blood/pus in the urine, difficult
urinating).
Best Foods
Powerhouse Leafy Greens like kale (sukuma wiki) and spinach. They are jam-packed with vitamins A,
C, and K, folate, potassium, magnesium, calcium, iron, lutein, and fiber.
Butter nut squash: Steam, bake,
stir-fry, or soup it. Lots of vitamins A, C and fiber.
Watermelon: A
heavyweight in the nutrient department. About 2 cups have one-third of a day’s
vitamins A and C, potassium and lycopene.
Beans: All
beans are good. They’re rich in protein, fiber, iron, magnesium, potassium and
zinc. Toss a handful on your salad or into vegetable stews.
Salmon: The
omega-3 fats in fatty fish like salmon can help reduce the risk of sudden-death
heart attacks.
Broccoli: King of
Vegetable Kingdom. Excellent source of antioxidants, vitamin C, folic
acid, beta carotene, calcium and iron, and is very low in calories and high in
fibre which has been shown to reduce LDL (bad) cholesterol. Sulphorophane also stimulates
the production of liver enzymes which destroy cancer-causing chemicals. Anyone
eating a high-protein diet should also eat lots of broccoli. According to Dr.
Bernard Jensen, broccoli is best if eaten with proteins, because the
combination helps drive amino acids to the brain.
Mangoes:
One cup of mango supplies 100% of a day’s vitamin C, one-third of a day’s
vitamin A, blood-pressure-lowering potassium, and fiber.
Sweet potatoes: A nutritional all-star — they're loaded with
carotenoids, vitamin C, potassium, manganese, vitamin B6, fiber and other nutrients. Bake or steam them.
Seeds and Nuts especially Almonds, Flaxseeds and Pumpkin seeds (recommended for mens prostate gland). They Contains loads
and loads of vitamins, minerals, fibre and healthy fats. Eat the skins, which are full of flavonoids that help reduce
heart disease, high blood pressure and lowering LDL cholesterol.
In addition; Move, Move, Move…. Exercise.
Worst Foods
Soft drinks, "diet"
sodas (sugar and additives)
A single glass of soda contains approximately 10
teaspoons of sugar!!! Obesity, toothdecay and diabetes are common. Most artificial
sweeteners in 'diet' drinks are linked to cancer. Instead drink water, green
tea, fresh fruit juice, one coffee or cups of sugarless tea per day.
Transfats (hydrogenated
vegetable oil)
Most refined oils are highly toxic and full of
transfats. Including margarines, most cooking oils in our supermarkets, burgers,
packaged and deep fried foods (chips, doughnuts) and baked goods (biscuits,
cakes, crisps). Transfats clog your arteries, raise LDL cholesterol, lower good
HDL cholesterol, and increase risk of heart disease.
Processed meats
(foods) like bacon
Very high in nitrites and nitrates, fat and salt. Nitrates are harmless,
but can convert to nitrite, which can form nitrosamines, which are a powerful
cancer causing chemical.
Pizza loaded
with cheese and processed "meat"
Refined flour (including white breads, fat,
salt, preservatives. The tomato is good but that's it.
In summary stay away from Sugar, Salt and Fat.
