Health Matters

LIVERPOOL PRIMARY CARE TRUST OFFER HEALTH ADVICE YOU CAN REALLY TRUST

Mark Jones

Is Lifestyles Manager at Liverpool City Council and a qualified personal trainer with extensive experience relating to fitness I training.

DrKaty Gardner

Is an experienced doctor who has been practicing as a GP for i 30 years and can answer all your generalhealth questions.

Shirley Judd

Is a registered dietitian who was Chief Dietitian at the Royal Liverpool University Hospital before moving to Liverpool PCT.

Dear Shirley

I am currently following a diet but I am unsure of the correct portion sizes I am using and often to get tempted to cook and eat more than I probably need. What portion sizes should I be eating and how can I help control how much I eat? Sharita – Woolton

Shirley says….

You are right portion sizes are getting bigger and so are the plates we put it on – just look at the size of dinner plates from yesteryear and compare to the large square options we see for sale now. This is leading to a lack of awareness of what a portion really is; so called ‘portion tnrtion’. The Food Standards Agencies ‘Eatwell’ plate is a practical that shows exactly how much we should put on our plates and in ~t!~” Basically if we liken our plate to the face of a clock the meat should fill 12 o’clock to 2 o’clock, starch food such as bread, potatoes, rice or rice should fill up from 2 to 7 o’clock and the rest used to 6 o’clock and replace with yet more varieties of vegtables of vegtables.

Recent research suggests we are more likely to lose weight and last until our next meal without snacking if the plate is full, so choose a smaller plate fill it up according to this plan making sure you choole lower fat options and you will convince your body that you have eaten well, after all, it will take some time to eat, you will feet full and importantly you are not depriving yourself of food. This principle applies well when eating out as well; you could choose from the starter menu and order additional side orders of salads for example, or share a main course with a friend and add salads side orders to bulk it out. There is no harm in explaining the portions sezes are too big and at the same time save some money.

It makes sense to make more food than you need at a meal due to economies of scale, but I agree the temptation is then to eat is all. Try serving food up before you put it on the table and immediately put any surplus in a bag and put straight into the freezer for another time, when you feel too tired to cook yet your body still deserves a healthy meal.

‘Hock to 2 o’clock, starch food such as bread, ‘ ~inok and the rest usec

ROY CASTLE

Dear Dr Katy,

Me and my boyfriend quit smoking last year together. I managed to kick the habit completely but after 4 months there was bereavement in his family and he started smoking again. He’s nearly 30 and has smoked since he was 15. I really want him to quit again but every time I mention it he gets defensive and says it will be too hard. What can I do to encourage him?

Kate – Lark Lane

Dr Katy says

Congratulations Kate on managing to quit smoking. Giving up smoking is never easy, especially if you’ve smoked for a long time and many people who have quit for months or years will often lapse if they hit a stressful period in their lives. There is plenty of advice and support in Liverpool for people who decide they want to quit. The FagEnds service in Liverpool has been running for over 101 years and has helped thousands of people to give up smoking. Their advisors will provide support and advice for people while they are giving up and for as long as the client feels necessary afterwards. They will also provide Nicotine Replacement Treatments and answer questions about Zyban and Champix. Extra support is also available from the free phone number. The dangers of smoking are well documented with over 120,000 people killed in the UK every year. As well as leding to cancer, smoking cana cause emphysema, asthma, bronchitis and heart disease – it can also lead to still birth in pregnant women.

It only takes a short time to reap the benefits of stopping and it is never too late to quit. Within a few hours carbon monoxide and nicotine in the blood, decrease. Carbon monoxide will slao start to be eliminated from the body and the lungs start to get rid of tar. Taste and smell iimprove after 48 hours. For help and advice call Fagends on 0800 195 2131

Dear Mark

I have recently begun exercising again after a long absence but I am unsure about how much exercise I should be doing and how to avoid injury when training.

Tez – Orrell Park

Mark says…..

There are three different intensities of exercise; light, moderate, and vigorous. It’s important to remember when you’re beginning an exercise programme, that you should eventually be aiming to increase your heart, and breathing rates, through exercise, in order to gain the full range of benefits of regular activity.

If you haven’t exercised for some time before starting an exercise programme, you should visit your GP for a physical check up. You should also build up gradually, and be aware that everyone is different, and what might be easy, or moderate exercise for one person, may be vigorous for another.

To avoid sports injuries, such as pulled muscles, and stress fractures, make sure that you warm up before you begin, and pace yourself if you’re starting a new exercise programme. It’s also important to make sure any sports injuries heal fully before restarting your exercise programme.

Check that you’re using any equipment properly, and replace your running shoes regularly (every 500 miles or so) to ensure that they absorb the impact of your foot hitting the ground, and support your feet correctly. Visit a specialist running shop if you don’t know what type of running shoe is suitable for your running style.

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