Nutritional Health

For

Your Wellbeing

Diarmuid DugganSenior DietitianBon Secours HospitalCork

Introduction

• Defining health• The Science• The Guidelines• The Tools (an introduction to CBT and mindful eating)

What does health and wellbeing mean to me?

The Science• Second expert report 2007• 200 scientists and other experts –

global• Nine teams from universities and

research centres – thousands of leading research studies –17 different types of cancer

• World class panel 21 scientists – observed by UN and other international bodies

• Graded- convincing, probable, limited-suggestive, limited-no conclusion

• Recommendations- convincing or probable

Be as lean as possible without becoming underweight

BMI 18.5 – 24.9 ( not suitable for certain populations)

Waist: women 80cm, men 94cm

Be physically active for at least 30 minutes every day

• 3 x 10 minute bouts

• Include some resistance activities

• Make it inclusive and enjoyable

Avoid sugary drinks Limit consumption of energy

dense foods

• Particularly processed foods high in added sugar, high in fat, low in fibre

Eat more of a variety of vegetables, fruits, wholegrains,

and pulses

• Vitamins, minerals and phytochemicals

• Cell Protection

• Strengthen Immune system- Gut

• Speed up gut transit time

NB. Do not eat mouldy cereals (grains) or pulses (legumes) -Aflatoxins

Limit Consumption of red meats and avoid processed meats

• Convincing – Bowel cancer• Haem- damages colon lining• More meat means less plant based foods• Preserving meats: carcinogens are formed

500g(18oz) of cooked or 750g(27oz) of raw meat.

If consumed at all, limit alcoholic drinks to 2 for men and 1 for

women a day

• Convincing: mouth, pharynx, larynx, oesophagus, breast, and bowel (men)

• Probable: liver and bowel (women)

• May directly damage DNA

• Particularly harmful when combined with smoking

Limit consumption of salty foods and foods processed with salt

• 6g or 2.4g of sodium

• Probable: stomach cancer

• Processed foods high in salt, fat, and sugar

Don’t use supplements to protect against cancer

• Probable: high dose supplements can effect the risk of different cancers

• More research needs to be done

It is best to breastfeed exclusively for up to 6 months.

• Convincing: breast cancer

• Probable: protects the child from being overweight and obesity

After treatment Ca survivors should follow these recommendations

• Best available advice: ongoing research in this area

• Recommendations can also reduce the risk of chronic diseases like heart disease and diabetes

And always remember – do not smoke or chew tobacco

• Tobacco causes 90% of lung cancers

• Implicated in cancers of the mouth, pharynx, larynx, oesophagus, pancreas, cervix, kidney and bladder

• Particularly harmful when combined with alcohol

Using the WCRF guidelines. Any evidence?

• Study looking at WCRF guidelines and risk of death.

• 378,864 participants• 9 European Countries• Score 0-6 for men• Score 0-7 for women

• 12.5 year follow up• 5-6 for men, 6-7 for

women • Associated with 34%

lower hazard of death• Included cancer, heart

disease and lung disease• Same for all 9 countries

Adherence to the World Cancer Research Fund/American Institute for Cancer Research guidelines and risk of death in Europe: results from the European Prospective Investigation into Nutrition and Cancer cohort studyAm J Clin Nutr May 2013 vol. 97 no. 5 1107-1120

Higher risk of cancer

Lower risk of cancer

Is it all Is it all about the about the weight?weight?

?Body ?Body composition/ composition/ Metabolic Metabolic HealthHealth

Cognitive Behavioural TherapyCognitive Behavioural Therapy

Unhelpful thinking styles

Unhelpful thinking styles

Unhelpful thinking styles

Unhelpful thinking styles

Mindful eating

Mindful Eating

• Calm relaxed environment.

• Am I Hungry?

• Body Mind Heart Scan

• See, smell, taste mindfully.

• Eat without guilt

• Eat with intention and attention

• Use hunger and satiety to guide when and how much

• Use principles of balance variety and moderation

Hunger

Useful informationWebsites • www.cancer.ie (Irish Cancer Society)

• www.healthpromotion.ie (HSE health promotion)

• www.wcrf-uk.org (World Cancer Research Fund)

• www.dietandcancerreport.org (WCRF Evidence)

• www.indi.ie (Irish Nutrition and Dietetics Association)