WORLD HEALTH ORGANISATION (WHO)
According
to the World Health Organisation (WHO) the average life expectancy of an
average Nigerian as at 2008 was 39 years old, but as a result of information
dissemination, it has increased to 43 years old as at 2011, and if information
dissemination continue, it will increase to 60 years old by 2020. Also, the WHO
in the year 2010 projected that by 2020, half of Nigeria population would be
down with chronic diseases, and if we continue with these information
dissemination, this could be averted.
Research
has also showed that we have about 73 trillion cells, and from the age of
twenty six years and above will lose 10,000 cells per day, due to our daily
activities. According to WHO, CDC, FAO (Food and Agricultural Organisation),
and other expert consultant on diet-nutrition and prevention of chronic disease.
The rapid change in our diet (the food we eat) and lifestyle that have
industrialisation urban development and market globalisation have accelerated
over the past decade. This is having significant on the health and the
nutritional status of population, particularly a developing country like
Nigeria while standard of living has improved, there are also significant
illness in term of inappropriate dietary pattern, decrease physical activities
and increase tobacco used, corresponding increase in diet related chronic
diseases. Especially among poor people, also there is a shifting in diet e.g.
increase in consumption of energy dense diet, high in fats (fatty food)
particularly saturated fats (i.e. processed fats).
According
to WHO, all human beings on planet earth must undergo three zones of life which
are;
Ø Vibrant Zone (0-25 years old)
Ø Tired Zone (26-50 years old)
Ø Sick Zone (51 years old- death)
1.
Vibrant
Zone: This zone ranges from age (0-25).
At this age, all the cells of the body are very active and vibrant, therefore,
we are very lively, well excited and can be able to do all that we want to do.
2.
Tired
Zone: This ranges from age 26-50. At
this age, all the cells of the body are getting ‘tired’. They are not as active as they were in the vibrant zone,
therefore, we cannot be able to do all we want to do.
3.
Sick
Zone: This zone ranges from 51 till
death. At this age, all the cells of the body are completely tired and sick.
This is the age where all kinds of sicknesses and diseases such as high blood
pressure, diabetes, arthritis, cancer, joint pain, etc., begin to appear.
According
to WHO, either ‘tired or sick zone’,
one can still remain vibrant if one can follow three things that comes with the
acronyms “RED”
R-
Rest (10%)
E-
Exercise (10%)
D-
Diet (80%)
1.
Rest: This is total SLEEP. According to WHO, it is recommended
for us to sleep 8 hours at night and one hour in the day. But today, many
people did not meet up to this requirement; they are too busy with work that
they hardly rest. Rest contribute 10% to our healthy living.
Benefit:
1.
It
helps us to live healthy and younger.
2.
It
refreshes us and help in regaining lose energy.
3.
It
cools the body temperature.
4.
It
improves mental alertness.
5.
It
calms the nerves (body system).
6.
It
prevents hyper-activeness.
Disadvantages of Not Resting:
1.
It
can lead to memory loss.
2.
It
can lead to severe/ chronic headache called MIGRANE.
3.
It
can lead to restlessness and madness.
2. Exercise: This
is a voluntary activity done early in the morning and late in the evening after
sunset. In order to enhance or maintain physical fitness and overall
health-wellness, it is an important factor if you want to have a good health to
exercise. Examples are; running, jogging, skipping, dancing, swimming,
stretching, riding, cycling, etc.
Benefits:
1.
Frequent
and regular physical exercise can boost the immune system.
2.
It
improves overall body flexibility.
3.
It
allows free flow of blood to the parts of the body.
4.
It
helps to reduce stress and anxiety, thereby preventing depression.
5.
It
helps to promote/ maintain positive self-esteem and can even augment an
individual sex appeal/body image.
6.
It
contributes 10% to our healthy living.
3.
Diet: This is anything we take to
the body through the mouth, veins, etc. it includes the food we eat on daily
basis. Diet contributes 80% to our healthy living.
Balance
diet: This is a diet that contains all the classes of food in their right
proportion or quantity. Proper nutrition is as important to health as exercise
and the rest. When exercising, it becomes even more important to have a good
diet, in order to aid the body in the recovery process.
Classes of Food:
1.
Carbohydrate,
2.
Protein,
3.
Fat
& oil,
4.
Vitamins,
5.
Minerals,
6.
Water.
The
fat & oil, carbohydrate, protein, and water belong to the major classes of
food while vitamins and minerals belong to the minor classes of food.
1.
Carbohydrates: These are energy giving food, they
are also known as sugary-foods. Food sources of carbohydrates include: rice,
yam, garri, potato, table sugar (sucrose) etc. they undergo digestion in our body
to give you glucose used for energy production. Glucose is a six carbon simple
sugar, needed by our body. After digestion, 50% glucose is used for energy
production, 40% converted to fats and 10% stored as glycogen. Glycogen is the
stored form of glucose in animal and man inclusive.
The
amount of sugar in our blood must be regulated. It must not be too low and it
must not be too high. Two hormones are responsible for controlling the amount
of sugar in our body namely: insulin and glucagon.
Insulin:
This is a hormone that regulates the level of sugar (glucose) in the blood and
it is produced by the better cell of the islets of Langerhans in the pancreas.
It removes glucose from the body by facilitating the transport of blood glucose
(sugar) into cells for energy production and in the liver, convert glucose to
glycogen for storage.
Insulin
is secreted when the level of blood glucose rises as after a meal. When the
level of blood glucose falls, secretion of insulin stops and the liver releases
glucose into the blood. Inadequate production of insulin is responsible for the
condition of Diabetes Mellitus.
Glucagon:
This is secreted by the A-cells of the pancreas. It adds glucose to the blood
by converting glycogen to glucose. Its action strongly oppose the action of
insulin, it raises the concentration of sugar (glucose) in the blood, by
promoting the breakdown of glycogen.
Deficiency
of sugar in the blood result in a condition known as hypoglycaemia while excess
sugar in the blood beyond the control of insulin result in Diabetes Miletus.
2.
Fat&Oil: Fats are also energy giving food
like carbohydrates but they give small energy than carbohydrates. Sources of
fats include; meat, cheese, butter, groundnut oil, etc. Examples of fatty food
are;
1.
Cholesterol
a.
LDL-
Low Density Lipo-protein; it is known as bad cholesterol.
b.
HDL-
High Density Lip-protein; it is known as good cholesterol.
2.
TAG
(Triacylglycerol).
Cholesterol:
Having “High Blood Cholesterol” put
one at risk for heart disease; cholesterol is a waxy fats-like substance that
body needs. But when one has too much in the blood, it can build up on the
walls of one artery. This can lead to hard disease and stroke. There are no
symptoms of high cholesterol. Many people have never had their cholesterol
checked, so they don’t know they are at risk. A simple blood test can tell ones
level. The good news is that there are steps one can take to prevent high
cholesterol or to reduce ones level of if it is high.
WHAT ARE THE DESIREABLE BLOOD FAT
LEVEL?
Cholesterol: A fat found in the body, appears in several
forms. If your LDL cholesterol is 100% or above, you are at increase rate of
heart disease and may need treatment. A high level of total cholesterol also
means a greater means of heart disease. But HDL cholesterol protects you from
heart disease. So the higher it is the better.
3.
Protein: These are the body building food
and sources for protein include meat, fish, egg, cowpea, beans soya beans etc.
there are two types of protein namely; animal and plant protein.
Animal
protein are proteins from animal origin e.g. fish, milk, egg, meat, while plant
proteins are from plant origin e.g. beans, soya beans, cowpea.
4.
Vitamins: These are organic substances
essential to the body. They are organic substances that are necessary in small
quantity for normal health and growth in higher forms of animal life. On like
protein, carbohydrate and fats, vitamins do not yield useable energy when
broken down. They assist the enzymes that release energy from carbohydrate,
protein and fat. But they do not provide energy themselves. Sources include
fruits and vegetables such as orange, mango, okra, water melon, cucumber,
tomatoes etc.
There
are two types of vitamins:
Water
Soluble/Hydro-Soluble Vitamins (A&B)
Fat
Soluble/Lipo-Soluble Vitamins (A, D, E, & K)
5.
Minerals: They are inorganic substances
needed by the body in small quantity for growth and development. Examples are;
calcium (Ca), iron (Fe), selenium (Se), zinc (Ze), lead (Pb), potassium (K),
sodium (Na) etc.
Vitamins
and minerals are widely available for the natural food we eat, so before we
reach for vitamin jar, and try eating your vitamin from natural food.
|
VITAMIN
|
BENEFITS
|
SOURCES
|
|
A
|
It
prevents eye problem.
Promotes
a healthy immune system.
It’s
essential for the growth and development of cells, reproduction and keep skin
healthy.
|
Milk,
eggs, liver, fortified cereal, darkly coloured orange, green vegetable,
carrot, sweet potato, orange fruit, apricot, mango.
|
|
D
|
Strengthen
bones because it helps the body absorb bone building calcium.
|
This
vitamin is unique, it is manufactured by early morning sunlight, egg yolk, oily fish,
salmon, tuna, sardine, milk, soil milk, orange juice.
|
|
E
|
Anti-oxidant
helps protect cells from damage. It is also important for the health of red
blood cell.
|
Found
in many food i.e. oil, vegetable, nut, green leaf vegetable, wheat, jam,
whole avocados.
|
|
K
|
Important
in blood clothing and bone health.
|
Green
vegetable i.e. spinach, collards, broccoli, cabbage.
|
|
C
(Ascorbic
acid)
|
Needed
to form collagen; a tissue that helps to hold cells together. It is essential
for healthy bones, teeth, gums, and blood vessels. It helps the body absorb
iron, aids in wound healing, and contribute to brain function.
|
Citrus
fruit, strawberry, guava, pepper, tomatoes and spinach.
Collected By:
Omo Oba Samson Onibokun
|
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