Health and Fitness

What is fat? Fat is a rich source of energy; 1 gram provides 37 kJ (9 kcal). Fat is made up of building blocks called fatty acids and these are classified as saturated, monounsaturated or polyunsaturated depending on their chemical structure. Some of these are essential components of the diet but others can be detrimental to our health if too much is consumed. All types of fat provide the same number of calories (9kcal/g) regardless of where they come from. This means that too much of any type of fat can encourage weight gain. Foods that contain a lot of fat provide a lot of energy and are called energy-dense foods. Consuming too many energy-dense foods can lead to excess energy intake. This energy will be stored as body fat and, over time, promote the development of obesity, which increases the risk of developing conditions such as heart disease, type 2 diabetes and cancer. Are we eating too much fat? The Department of Health recommends that fat intake should not exceed 35...

Physical activity plays a central role in keeping us healthy, so it is very important to be physically active on a regular basis.  Beneficial effects include: Healthy growth and development in childhood Keeping your heart healthy. People who are not physically active are at an increased risk of suffering from diseases such as heart disease and stroke Reducing the risk of certain cancers, including breast and colon cancer Reducing the risk of developing type 2 diabetes Protecting against osteoporosis – as this is a condition that largely affects older adults, it is important that you continue to take part in physical activity throughout your lifetime Maintaining healthy joints and muscles Helping to maintain a healthy weight Coping with stress and reducing anxiety Feeling happy and improving wellbeing –regular physical activity can reduce signs and symptoms of depression. Physical activity often leads to social interaction, improved self-esteem and greater confidence...

Many people are affected by cancer, either directly, or because they know somebody who has the disease. But thankfully, there are some lifestyle measures you can take to reduce your risk. Each year in the UK, about a third of a million people are diagnosed with cancer. The four most common cancers (lung, breast, bowel (colorectal) and prostate) make up over half of all these cases. It is estimated that more than one in three of us will develop some form of cancer at some point in our lives.  Cancer is a complex disease and there are many factors that influence whether or not an individual develops cancer. These includes exposure to certain risks such as smoking, a person’s genetic make-up and even the country (and hence the environment) where a person lives. For example, smoking 20 cigarettes a day increases lung cancer risk by 20-40 times (a 2,000-4,000% increase in risk!).  Diet can also affect risk of some types of cancers, although the effect is far less than wit...

When trying to increase your physical activity levels, always remember to make it enjoyable. With a little effort you'll soon be able to reach your target of at least 150 minutes of moderate intensity aerobic activity (or 75 minutes of vigorous intensity aerobic activity) a week*. Different people enjoy different things, and whilst running on a treadmill for an hour a night may suit one person, it will definitely not be for everyone. Remember that your 150 minutes could be made up of 5 x 30 minute sessions during the week or more, shorter sessions of 10 minutes or more. Many people say that the feel like they don’t have time to be active, so shorter sessions may make activity easier to fit into our day. If this sounds like you, don’t worry – below are some suggestions to help you be active for during the day: During your lunch break go for a short walk. Not only is this good exercise, it will also get the blood pumping and help you concentrate in the afternoon. Investigate ...

Food provides a range of different nutrients. Some nutrients provide energy, while others are essential for growth and maintenance of the body.  Carbohydrate, protein and fat are macronutrients that we need to eat in relatively large amounts in the diet as they provide our bodies with energy and also the building blocks for growth and maintenance of a healthy body. Vitamins and minerals are micronutrients which are only needed in small amounts, but are essential to keep us healthy. There are also some food components that are not strictly ‘nutrients’ but are important for health, such as water and fibre. Most people should be able to get all the nutrients they need by eating a healthy, varied diet, although there are a few exceptions. For example, women thinking about having a baby are recommended to take a folic acid supplement to prevent deformities such as spina bifida developing in their baby. Carry on reading to find out the main functions and food sources of the nutrients i...