Did you know?
Obesity is the fifth leading cause of death worldwide
337,000 premature deaths are caused by obesity each year in Europe
Obesity is a chronic disease that affects more than 2 billion people, it is not a lifestyle choice
Obesity shortens life expectancy by an equivalent amount to smoking
In Malta, around 70% of adults and 40% of children are overweight or obese
WHO predicts that overweight and obesity rate will reach 90% in some countries by 2030
75% of those who are obese see themselves only as overweight
Obesity the Underestimated Threat:
A gateway to serious and even life-threatening conditions
The cause of 7-41% of certain cancers, including breast, colorectal, endometrial, kidney, oesophageal and pancreatic cancers
Increases risk of cardiovascular diseases including heart disease, high blood pressure and stroke
Can cause 44% of type 2 diabetes, which can lead to blindness and kidney failure
Overweight and obesity are responsible for up to 80% of cases of type 2 diabetes
Causes of Obesity and Overweight
1. Nutrition
2. Exercise and activity levels
3. Sleep, stress and immunity
4. Hormones and metabolism
5. Cognition and addiction
6. Genetics and Epigenetics
Food and Lifestyle Facts
Portion sizes of sweets, snacks and sugary drinks increased in size by between 20% and 100% since 1960
Today we eat 500 calories more per day than 40 years ago!
We burn less calories today when working than we used to 60 years ago!On average we spend over 5 hours a day sitting down
Nearly 50% of Maltese don’t exercise outside of working hours
Results of Obesity and Overweight:
Sleep ApnoeaAsthmaStrokePulmonary blood clotsCancerHeart diseaseLiver diseaseDiabetesInfertilityArthritisHypertension
Benefits of drinking water
Keeping hydrated is crucial for health and well-being. To function properly, all the cells and organs of the body need water, but many people do not consume enough water each day. Around 60 percent of the body is made up of water. Fluid can be gained from other beverages, but water is best because it is calorie-free, caffeine-free, and alcohol-free.
Drinking water can help prevent:
overeating by creating a sense of fullnesskidney damage, kidney stones and other related problemsskin disorders and wrinklingdigestive problems, constipation, acidic stomach, heartburn and stomach ulcersDrinking water can:
Help with weight lossHelp cushion the brain, spinal cord, and other sensitive tissuesRegulate body temperatureFlush body wasteHelp maintain blood pressureBoost performance during exerciseReduce the risk of developing Urinary tract infections (UTIs) and to help treat an existing UTI
Drink more water every day:
Start and finish your day with a glass of water and drink during breaksDrink throughout the day before you are thirstyMake water tastier, add lemon juice, slices of orange or mint leavesKeep water close at hand…in your bag, on your bedside table, in your car, at your desk
Benefits of Taking the Stairs
No special equipment is needed
Stair climbing can be accumulated across the course of the day, making a significant contribution to the recommended 30 minutes of daily physical activity
Stair climbing requires about 8 - 11kcal of energy per minute, which is high compared to other moderate level physical activities.
Active stair climbers are more fit and have a higher aerobic capacity
There is a strong association between stair climbing and bone density in post-menopausal women
Climbing stairs can improve the amount of "good cholesterol" in the blood
Stair climbing increases leg power and may be an important priority in reducing the risk of injury from falls in the elderly
Stair climbing can help you achieve and maintain a healthy body weight
Stair climbing can help you build and maintain healthy bones, muscles and joints.
Benefits of Walking
Physical activity doesn't need to be complicated. Something as simple as a daily brisk walk can help you live a healthier life. Regular brisk walking can help you:
Maintain a healthy weightPrevent or manage various conditions, including heart disease, high blood pressure, type 2 diabetes and cholesterolStrengthen your bones and musclesImprove your moodImprove your balance and coordination, reducing your risk of falls and other injuriesMaintain bone density, reducing risk of osteoporosis and fracturesImprove digestion and constipation by helping to regulate bowel movementsTone your muscles and lose weight (in overweight cases)Improve blood circulation, posture and flexibilityReduce back pain
Include more walking in your daily routine:
walking part of your journey to workwalking to the shopsusing the stairs instead of the liftleaving the car behind for short journeysdoing a regular walk with a friendgoing for a stroll with family or friends after dinner