Wei Xiang Iheard your dad suffered a heart attack and was admitted to the hospital. Taufik Yeah ... My dad’s in a stable condition now. The doctor told us that he must watch his diet carefully. He was diagnosed with hypertension five years ago but still continued eating salty and olly food. Wei Xiang We have to be careful with our diet. | learnt my lesson when I tried to lose weight the wrong way! | skipped breakfast and dinner almost every day and ended up suffering from bad gastric pains. Priya That's right! Afterall, you ARE what you EAT! A lot of health problems can pop up if we do not have a healthy diet! jang and his friends are having an online chat on the health condition of Taufik’s father. From theirconversation, explain how Taufik’s father's health complications could be prevented.In Singapore, obesity among children and students has increased over the past few decades. In 2013, the obesity Fate among children in Singapore stood at 11%, \5.2) Causes, Health Risks and Preventive Measures Worldwide Trends in Childhood Obesity Childhood obesity is associated Rot only with an increased risk of adult obesity and other chronic diseases such as cancers, but also with a number. of immediate health-related problems such as hypertension, Globally, obesity ranks as the fifth leading risk for death. Adapted from the Health Promotion Board What do you think are the reasons for the rise in the obesity rate among children in Singapore? Discuss with your classmates, Obesity Obesity is a condition whereby the body accumulates excess fats, which can lead to adverse health consequences. An obese perscn’s Body Mass Index { Recall Body Mass (BMI) is in the unhealthy range of 23 or more. index (BMI) * Causes « Ahighi oA lack Oo energy an rates and fats ges the extra inthe body atake of carbohydi f exercise cal d fats be stored i 3.1 Eating too much food that is high in sugar and fats, such asice cream, can lead to obesity in the long run Health Risks ol People who are suffer from coronaty hypertension and diabe!Chetan? » 6 eR asures Preventive Me: Jo maintain a healthy we eve energy balance ight, itis important fe, you can do 5° ee Moree waist circumference have higher chances of getting chronic diseases such as diabetes, heart disease of hypertension. Waist measurements for the increased risk of getting chronic diseases: Male 90 cm and above to achi by: Eating more low-calon e food such as fruit \ i ati and vegetables Cutting down on sugar «Exercising regu the intake of fats and larly Female 80 cm and above HPB has introduced the Health Promoting School Canteen (HPSC) as one of the measures to reduce the rate of obesity among students. Do you think this programme is useful? ‘A. Eating too much junk food can lead to obesity In pairs, look up the programme at the HPB website.Coronary Heart Disease Coronary heart disease is caused by the blocked arteries of the heart. This reduces the flow of blood and oxygen Arteries are blood to the heart. vessels that carry blood and oxygen to the heart. Causes = * Unhealthy lifestyle * Diet high in fats and cholesterol © Lack of physical exercise ( This sl k Excess cholesterol and fats the Blood Geen form fatty deposits that stick year, to the artery wall atery wall artery wall ‘A Fig 3.3 The diagram shows how blocked Hi arteries may result in coronary heart disease. © Heart lacks oxygen and this Can lead to heart attacks Cause e Adiethigh it fats. Fig 3.3 5 may result in coronar rol and satursted jester in chol a hows how blocked art ry heart diseases. pee ee in result in chest clos ged arteries Cal = a peort attacks or even eee ae : : and obesi - betes, hypertension A ooo civ aace the risk of coronary hea! ae Recall the definition oe of cholesterol.Preventive Measures f coronary heart disease © oe Curting down on the intake of food that is high in cholesterol and fats «Consuming more fruit and vegetables as they contain soluble fibre which helps to lower cholesterol level in the blood «Consuming food with healthier oils such as olive and canola oil «Exercising regularly toma weight jintain 2 healthy Good versus bad cholesterol Did you k you know that not all cholesterol are bad for health? There are some good cholesterol which helps to lower the n pairs, do a research to find out food that contains good cholesterol. You can find the inform rom the Health ind t ; ; ie information from the Healt!Diabetes Diabetes is a condition whereby the body is unable to utilise glucose in the blood effectively. Therefore, blood glucose levels remain constantly high Insulin is released by our body to help our body cells use the glucose. It helps to keep our blood glucose levels within 2 normal range for our body to function properly A person with diabetes either does not produce enough insulin, or produce insulin that cannot function well. Therefore, the blood glucose level remains high. Increased lovel of Fig 3.7 Measuring blood glucose level using a glucometer Percentage (%) of diabetes of Singapore residents aged 18 to 69 years, % by gender and ethnic group, 2010 20.2 MI Chinese Malay MM indian Males Females Average Adapted from National Health Survey 2010, Epidemiology & Disease Control Division, Ministry of Health, Singapore Find out the types of food your classmates of different races often eat. According to the chart above, do you think their diet is related to how common diabetes is among people of different races?Hypertension Hypertension or hi j igh blood pressure is a condi p it which blood pressure in the arteries is too high “nn Unblocked Ar tery Blocked Artery cholesterol cholesterol fatty deposits cause blood vessels to vty become narrower deposits A Fig 3.8 Cross-section of a n A Fig 3.9 Cross unblocked artery wher a whore the blood unblocked artery wherethe blood artery where the blood kunsbisto due to the fatty deposits ™ Cause @ Too much s water retention. This increases t volume in the body. ‘odium in our diet leads to he blood Health Risks Hypertension is also known as ‘the silent killer’ as most people with hypertension do not show any symptoms. However, this disease can lead to other health problems. The risk of hypertension also increases when a person is obese or is suffering from diabetes and kidney disease.Chooter 1 —— Preventive Measures ia The risk of hypertension can be reduced v8 Cutting down on the amount of sod fats in your diet ‘Seasoning food with herbs and spices * eich as cinnamon, ground coriander an pepper instead of salt Eating more fruit and ‘ Consuminglessprese! food © Maintainins exercising regularly en vegetables rvedand processed .g a healthy weight by The recommended salt intake per day is 5 g, equivalent to 1 level teaspoon of salt. Below are the salt contents found in some common! eaten food. & — > ao Potato Chips Cheese Serving 1 packetof __1 slice of cheese potato chips Salt 299 mg 305 mg How much salt have you consumed today? 3 ¥ @ # Blood pressure (BP) is measured using ‘two numbers. The first number of the blood pressure reading is known. as systolic BP and the second number is known as the diastolic BP. Normal blood pressure for adults is less than 130/80 mmHg. ly Fries Pretzels 1 large packet 5 sticks of of fries pretzels 330 mg 1188 mgAnaemia Anemia refers to a condition where a person has a low Suiits blood cells. As red blood cells help to transpon ygen in the body, less oxygen is being carried the body when the number of red blood cells is low. y Cause G ¢ Alack of iron in the body. Iron is used to form haemoglobin in red blood cells Health Risk Females are at a higher risk of developing J anaemia. This is because they lose blood J JB curing menstruation | 1 | Preventive Measures 1 The risk of anaemia can be reduced by: Consuming food rich in iron such as red meat, liver, nuts and beans, egg yolk and 1 dark green leafy vegetables «Ensuring sufficient intake of vitamin C 2s it helps our body to absorb iron 1 spinach & Food rich in iron = Haemoglobin isa substance that carries oxygen in the red blood cells Pal Dizziness “ness A. Fig 3.10 Symptoms of anaemiaConstipation Constipation is ; a condition wher , passing : re there is diffi : Passing out solid waste from the bod Is alffeulty in constipation has less bowel movement who ent. Chopter 1 blood in sto! duri Bevel reanece ee occur due inflamm crea emma) Our body absorbs water and nutrients from the food we eat. The remaining substances which are not absorbed by our body will form waste products such as stool and urine, Cause Insufficient intal and water Health Risks People suffering from constipation will feel Dlosted and experience stomach cram P® They might also have an increased risk of developing colorectal cancer. ke of dietary fibre Preventive Measures Constipation can be prevented by: . Peeing food rich in dietary fibre such ze whole-grain cereals, fruit with edible skin, vegetables, nuts and beans «Drinking more liquid such as water 4 Whole-graln cereals and fruit are good sources o' dietaytbe ; =Colorectal Cancer Colorectal cancer is the cai that starts in the colon or when abnormal cells in the | grow very quickly. a of the large intestine @ rectum. Cancer occurs large intestine develop and cancer cells, growth | mall intestine > Fig3.12 A Cross-section of a Concer cells section of the colon start growin | inthe colon or the rectum, colon Constipation = # Causes © Lack of dietary fibre Constant constipation Health Risks Cancerous cells can also spread to other parts of the body, destroying important organs and disturbing normal body functions If left untreated, cancer can lead to death. Preventive Measure ‘The risk of colorectal cancer can be reduced by: « Eating more fruit with edible skin, vegetables and whole-grains as they provide dietary fibre which facilitates the movement of stools > Fig 3.13 Symptoms of colorectal cancerOsteoporosis Osteoporosis is a condition where bones lose density and become weak and brittle. This means that the bones can break easily. normal bone mass low bone mass 4 Fig 3.14 Difference between a healthy bone and a bone with osteoporosis porosis 4 Anelderly who suffers from osteoporosis has a hunched back Causes * Insufficient intake of calcium « Alack of vitamin D, Vitamin D will help to absorb calcium in the bones Health Risks People suffering from osteoporosis will have a higher risk of getting fractures. Bones can break or crack more easily, especially at the wrist, back and hip areas. Preventive Measures The risk of osteoporosis can be reduced by: © Ensuring a sufficient intake of calcium and vitamin D by eating food such as dairy products, bean curd and green leafy vegetables ‘A. Examples of fishes with * Keeping bones strong through regular exercise soft edible bones that such as walking and jogging brovie alum are anchovies and sardines.