How to diet and exercise correctly
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This document discusses how to stay fit and fight stress and obesity. It covers maintaining a healthy diet consisting of balanced nutrition from fruits, vegetables, grains, dairy and proteins. Regular exercise like cardio, strength training and flexibility exercises at least 4 times a week is recommended. Stress relief techniques like relaxation, deep breathing and yoga are also covered. Obesity is addressed as a major health problem in India and bariatric surgeries like sleeve gastrectomy and gastric bypass are presented as treatment options. The presentation was given by Dr. Pravin Hector John and Dr. John Thanakumar on healthy living, diet, exercise, stress management and obesity.
How to diet and exercise correctly
- 1. Dr Pravin Hector John MS, FIAGES, FALS, FIBC Dr John Thanakumar , MS(Vellore), MNAMS(Vellore), FRCS, FRCS, FIAGES, Dip MIS How to STAY FIT Fight Stress and Obesity…
- 2. What is Health? Health is defined as a state of complete physical, mental and social wellbeing, not just the absence of disease or infirmity.
- 3. Agenda • Introduction • Diet • Fitness • Stress • Relaxation • Obesity
- 4. ✦Health and Fitness has now become a major concerns. ✦Earlier humans used to hunt for their living. ✦Now, life has become more simple and easy.
- 5. Diet ✦In nutrition , diet is the sum of food consumed by a person ✦Proper nutrition requires the proper ingestion and absorption of vitamins, proteins , carbohydrates, fats and minerals.
- 6. Healthy Diet- WHY ✦ seek weight loss ✦ weight gain ✦ improve or ✦ maintain optimal health.
- 7. Healthy Balanced Food There are five main food groups, they are: • Fruits • Vegetables • Cereals and Pulses • Dairy • Poultry, Fish and Meat products A healthy balanced diet of these five food groups ensures essential vitamins, minerals and dietary fiber.
- 8. What is Healthy Diet A healthy diet has: ✦60% carbohydrates, ✦25% protein and ✦15% fat.
- 9. Diet • Variety of food • Amount of food • Eating pattern
- 10. Avoid • Fatty food • Spicy food • Junk food • Avoid Eating out, too much • Avoid Carbonated drinks, too much • Avoid smoking.
- 11. 11 Why Exercise ? • Health and Fitness has now become one of the major concerns. • Now, life has become more simple and easy.
- 12. Advantages of Exercise ✦ Improves Mental Health ✦ Prevents Depression ✦ Promotes Self Esteem ✦ Augments Sex Appeal and Body Images ✦ Boosts Immune Mechanisms ✦ Improves Cognitive Brain Function ✦ Prevents Heart Disease, Diabetes and Obesity
- 13. Types of Physical Exercise ✦Flexibility Exercises such as stretching ✦'Dynamic' exercises such as steady running ✦Static exercise (such as weight-lifting)
- 14. 14 Cardiac Exercise • Formula for Heart rate is 220- age • The heart rate should be upto 80% of this • Regular exercise about 4 times a week • At least for 20 minutes • Treadmill or Outdoor walking • Cross trainer is kind on knees 14
- 15. 15 Muscle Building Exercise • Good for the upper and lower limbs • Abdominal muscles • Core muscle training 15
- 16. General Physical Skills Physical skills fall into the following general categories Agility Balance Co ordination( Speed) Duration ( Stamina) Energy ( Strength) Flexibility
- 17. Stress • Physical Illness • Depression
- 18. Stress Relief Measures • Progressive Relaxation • Deep Breathing • Stretching • Exercising
- 19. Converting to positive in Stress • Relax. • Respect yourself. • Keep learning. • Team. • Welcome changes. • Replace the negative images. • Have a life.
- 20. Relaxation • Music • Yoga • Rest • Meditation • Active Living
- 21. TIPS AND TRICKS • Lifestyle • Diet
- 22. Lifestyle • Regular eating habits • Exercise regularly • Cut down/avoid SMOKING/ALCOHOL • Maintain your weight
- 23. 23 Tips to HEALTHY LIVING •Eat less at get togethers •No second helping •Take adequate rest •No munching at TV •Life style- No undue drinking,No smoking
- 24. Endocinch
- 25. ▪ It is second only to smoking as a preventable cause of death ▪ Major morbidity and mortality Obesity Preventable Cause of Death
- 26. Obesity has reached epidemic proportions in India in the 21st century, with morbid obesity affecting 5% of the country's population Indians are genetically susceptible to weight accumulation especially around the waist Obesity in India
- 27. ▪ Abdominal obesity and girth ▪ Decreased high-density lipoprotein ▪ Increased insulin ▪ Increased diabetes ▪ Increased high blood pressure Metabolic Syndrome
- 28. Sleeve Gastrectomy Mini Gastric Bypass Roux en Y Gastric Bypass Gastric Adjustable Banding Bilio Pancreatic Diversion TYPES OF LAPAROSCOPIC SURGERY for OBESITY
- 29. Advances • Keeping it safer • SILS • Robotics
- 31. Kolkata Hyderabad Mumbai Ahmedabad K Kumari INDIAN ASSOCIATION OF GI ENDO SURGEONS
- 32. ANURAG HOSPITAL
- 34. Thank you Dr Pravin Hector John & Dr. John AC Thanakumar MS, MNAMS, FRCS (Ed), FRCS (Glas), FICS, Dip MIS (Fr), FIAGES,FALS President FIAGES 2012 - 2014. Web: www.anuraghospital.com Email: anuraghospitalcoimbatore@gmail.com Blog: www.lapsurgeon.blogspot.com Twitter: Lapsurgeon_JACT Facebook Linkedin Mob:9443709158