Health and Wellbeing

Spring into Action - Feel 'Blooming' Brilliant!

With spring well and truly here and the weather beginning to improve, there is no better time to get up, get out and get active! Whether your idea of getting active is going for an evening stroll or training for a marathon, there’s no doubt about it - a little goes a long way! Getting fit benefits the body, mind and soul and who wouldn’t want that!

Squeezing it all in!

A healthy, varied diet combined with physical activity is fundamental to our health and wellbeing. The National Adult Nutritional Survey (2008 – 2010) recently revealed that Irish adults watch, on average, 18 hours of television a week and partake in only 5.3 hours a week of active recreational pursuits. Additionally, this survey found that 53% of Irish adults were overweight or obese. Fitting exercise into your daily routine doesn’t have to mean getting up at the crack of dawn to get to the gym before work! The National Guidelines on Physical Activity for Ireland recommend that adults should aim for at least 30 minutes of moderate activity a day, five times a week (or 150 minutes per week) while 60 minutes or more of moderate to vigorous activity a day is recommended for children and young people. If weight management is your aim however, these recommendations need to be adjusted for the avoidance of weight gain or to achieve or maintain weight loss. For more information, check out the guidelines at www.getirelandactive.ie

It is all about finding an activity that suits you! Learning to dance or taking up a martial art, like you have always wanted, could be your answer. How about teaming up with a friend? Catching up over a brisk walk as opposed to over a coffee and cake! Why not get involved in a charity fun run or join a local fitness class - your options are endless!

Where to start?

Whether you want to get active to shed those extra winter pounds or just to get out into the fresh air; the type, intensity
and duration of your exercise routine all influence the end result. If you are just getting started, begin with short bouts of a few minutes eg. 5 -10 min walk, gradually increasing duration and intensity. If you have any concerns, please contact your GP for advice. Moderate aerobic activity (exercising at a comfortable pace), vigorous aerobic activity (sweating, breathing heavily with increased heart rate) or a combination of the two can be done to achieve your goal. Moderate activities such as a brisk walk, gardening or water aerobics can be combined with vigorous activities such as circuit training, hill walking and skipping to create an enjoyable and diverse fitness programme. Little things such as putting a little more elbow grease into your household chores or using half your lunch hour to go for a brisk walk can all help you achieve the guidelines.

What next?

While physical activity is a crucial factor in weight loss and body weight maintenance, a healthy diet and appropriate portion sizes are equally important, it’s all about balance! If, over time, you take in more energy in the form of food than you use, this excess of energy can lead to weight gain. Include a variety of foods from the main food groups in your diet and, remember,
achieving the recommended three portions of dairy a day, which provide us with essential vitamins and minerals, is recommended for health and wellbeing. A portion of milk is a rich source of protein, riboflavin and vitamin B12 and also provides us with calcium, potassium and phosphorus. When losing weight, both the quality and the quantity of the food you eat make a difference. You may need to reduce your energy intake but it is important to ensure you are eating foods with high nutritional value to provide you with required levels of essential vitamins and minerals. Low-fat or lean varieties can
play a role. You can choose skimmed or semi-skimmed milk, or opt for other low-fat dairy options if preferred.

With Easter in sight, we are constantly surrounded by elaborately decorated chocolates and treats, tempting us to indulge. Everyone deserves to treat themselves once in a while, just remember to be mindful of portion sizes and not to get too egg-cited! For some easter treats such as simnel cake or chocolate cupcakes, click here.

 

Health and Wellbeing Page – Survey Results

We featured a survey in the February edition of the NDC Health and Wellbeing page, which was published in the Irish Farmer's Journal. We received a great response to the survey and appreciate the very positive feedback and comments.
A summary of the results are shown below:

• 78% of respondents strongly agree and 22% agree that they enjoy reading the page.
• 73% of respondents strongly agree and 27% agree that the topics covered are relevant to them and their family.
• 76% of respondents strongly agree and 24% agree that the page provides useful and practical advice on dairy foods.
• 79% of respondents strongly agree and 21% agree that the page provides useful and practical tips on nutrition and health in general.
• 58% referred to a specific edition of the page in discussions with friends, family or work colleagues on topics such as nutrients in dairy foods; dairy recipes; calcium requirements; dairy products; osteoporosis and bone health.
• 59% entered the competition prior to February 2011, with 55% of these either entering ‘Always’ or ‘Regularly’.

 

Did You Know?

If starting an exercise programme, it’s recommended that you start off slowly, gradually increasing duration
and intensity. The National Guidelines on Physical Activity for Ireland state that one minute of vigorous activity is roughly equal to two minutes of moderate activity! Just be sure you are ready before pushing yourself too hard!

 

Nutri-Myth of the month

Myth: Calcium is only good for one thing - our bones!
Fact: Although a primary function of calcium is in bone development and maintenance, this mineral also has many other functions such as important roles in blood clotting, muscle function and aids digestive enzymes.

 

If you have any suggestions or ideas, we would be delighted to hear from you via email at feelinggood@ndc.ie or write to us at The National Dairy Council, Innovation House, 3 Arkle Road, Sandyford, Dublin 18.

 

Don't miss our May feature ' Milk It Awards - the results!'- available online from Monday 23 May, 2011.

 

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