5. 5. Health and LifestylesHealth and Lifestyles

A Healthy DietA Healthy Diet1.1. Variety of foods, balanced feeding, including Variety of foods, balanced feeding, including

all all nutrientsnutrients needed needed2.2. CerealsCereals (bread, pasta, rice), (bread, pasta, rice), potatoespotatoes, ,

legumeslegumes: base of feeding (carbohydrates: 50-: base of feeding (carbohydrates: 50-60 % of calories)60 % of calories)

3.3. Less than 30 % Less than 30 % fatsfats, less saturated fats and , less saturated fats and trans trans fatty acidsfatty acids

4.4. ProteinsProteins between 10 and 15 % of calories, between 10 and 15 % of calories, combining those of animal and vegetal origincombining those of animal and vegetal origin

to be continued...to be continued...

What do you know about it?What do you know about it?

Medical specialties: Medical specialties: cardiology, pediatrics, cardiology, pediatrics, hematology, endocrinology, ophthalmology, hematology, endocrinology, ophthalmology, physiotherapy, neurology, traumatology, physiotherapy, neurology, traumatology, pathology, radiology, oncologypathology, radiology, oncology

What is anorexia? And bulimia?What is anorexia? And bulimia? Addictions: alcoholism, ludomania...Addictions: alcoholism, ludomania... What is AlzheimerWhat is Alzheimer’’s disease?s disease? If you are doubtful about a possible If you are doubtful about a possible

pregnancy, where and when shall you go?pregnancy, where and when shall you go?

The Concept of HEALTHThe Concept of HEALTH ItIt’’s a state in which an organism, free from illnesses, s a state in which an organism, free from illnesses,

exerts all its functions exerts all its functions normallynormally PUBLIC HEALTHPUBLIC HEALTH: art and science of organizing and : art and science of organizing and

commanding community efforts with the aim of commanding community efforts with the aim of foreseeingforeseeing, , recovering recovering and and restoringrestoring people to reach people to reach the very best health levelthe very best health level

There is a self perception of health, depending on There is a self perception of health, depending on each personeach person

There is also a statistical perception of health, There is also a statistical perception of health, according to some values considered standard for the according to some values considered standard for the whole populationwhole population

Data from theData from the Encuesta Encuesta Nacional de Salud de EspañaNacional de Salud de España 20022002: Life expectancy : Life expectancy 79,9 years79,9 years (83 w; 76.5 m), (83 w; 76.5 m),

figure exceeded by Italy and Sweden. EU average 81.5 figure exceeded by Italy and Sweden. EU average 81.5 w, 75 mw, 75 m

Positive Positive self-assessment in general, lower for women. self-assessment in general, lower for women. Intermediate position in EU Intermediate position in EU (Table at your textbook, (Table at your textbook, p.68)p.68)

20032003: 33 % usual : 33 % usual smokerssmokers. In 2006, it reduced almost . In 2006, it reduced almost 9 %, because of the banning Tobacco9 %, because of the banning Tobacco’’s Law, and in s Law, and in 2007 it reduced 5 %2007 it reduced 5 %

The use of The use of alcoholalcohol and other and other drugsdrugs is still an is still an increasing serious problem. At present a 56.1% of increasing serious problem. At present a 56.1% of older than 16 y.o. usually consume alcohol. Itolder than 16 y.o. usually consume alcohol. It’’s the s the second country in use of cannabissecond country in use of cannabis

ObesityObesity: 13.3 % older than18 y.o. and 24.8 % child : 13.3 % older than18 y.o. and 24.8 % child population is overweightpopulation is overweight

BMIBMI (Body Mass Index): (Body Mass Index):

BMIBMI = = WW (kg) / (kg) / hh22 (m (m22)) MorbidityMorbidity : distribution of diseases in a population : distribution of diseases in a population

and reasons for its deathand reasons for its death Main reasons to be Main reasons to be hospitalizedhospitalized: circulatory : circulatory

apparatus, cancers, respiratory apparatus, digestive apparatus, cancers, respiratory apparatus, digestive apparatus and musculoskeletal diseasesapparatus and musculoskeletal diseases

Crude Death Rate:Crude Death Rate: 900 deaths/100 000 inhabitants. 900 deaths/100 000 inhabitants. Cardiovascular (33.7 %), cancers (25.9 %)Cardiovascular (33.7 %), cancers (25.9 %)

Child MortalityChild Mortality: 4.1 children per 1000 live births: 4.1 children per 1000 live births

Data Updating (2010)Data Updating (2010)

Life expectancy Life expectancy at birthat birth: : 81.1 years81.1 years, higher , higher than the EU-27 average (79.0)than the EU-27 average (79.0)

Men: 77.8 y.o.; Women: 84.3 y.o.Men: 77.8 y.o.; Women: 84.3 y.o. Life expectancy Life expectancy at 65 y.o.at 65 y.o.: : 20,0 y.o.20,0 y.o.; EU-27: ; EU-27:

18.8 y.o.18.8 y.o. MortalityMortality due to cardiovascular diseases: due to cardiovascular diseases:

32.2 % ; tumors 26 % ; respiratory system...32.2 % ; tumors 26 % ; respiratory system... Some 75.2 % men and 65.0 % women, make a Some 75.2 % men and 65.0 % women, make a

positive assessment of their health statepositive assessment of their health state

AIDSAIDS: 77.4 % men diagnosed, average age 41 : 77.4 % men diagnosed, average age 41 y.o.y.o.

TOBACCOTOBACCO use: 21.5 % women (>16 y.o.) and use: 21.5 % women (>16 y.o.) and 31.5 % men, daily smokers31.5 % men, daily smokers

ALCOHOLALCOHOL intake: population from 16 y.o. and intake: population from 16 y.o. and older that consumed it the last 12 months: 68.6 older that consumed it the last 12 months: 68.6 % ; men 80.2 %, women 57.5 %. Some 31.4 % % ; men 80.2 %, women 57.5 %. Some 31.4 % declared they didndeclared they didn’’t consumet consume

Population of 18 y.o. or older: 15.4 % presents Population of 18 y.o. or older: 15.4 % presents OBESITYOBESITY and 37.1 % and 37.1 % OVERWEIGHTOVERWEIGHT

Population from Population from 2 to 17 y.o.2 to 17 y.o.: 9.4 % have : 9.4 % have obesity and 19.2 % have overweightobesity and 19.2 % have overweight

AlzheimerAlzheimer’’s diseases disease

NeurodegenerativeNeurodegenerative disease with no cure that disease with no cure that involves a progressive loss of memory, involves a progressive loss of memory, language and movement difficulties, inability language and movement difficulties, inability for everyday actions, change of personality for everyday actions, change of personality with confusion, anxiety, disorientation...with confusion, anxiety, disorientation...

Alois Alzheimer (1906), identified it as a form Alois Alzheimer (1906), identified it as a form of of dementiadementia in older people in older people

Progressive loss of neurons by accumulation Progressive loss of neurons by accumulation of of amyloid beta (Aβ) amyloid beta (Aβ) protein protein depositsdeposits

There is some There is some genetic genetic tendency tendency There are some There are some external factors external factors along the along the

illnessillness’’s development: unknown viruses, s development: unknown viruses, agents that increase the risk of a vascular agents that increase the risk of a vascular accident (tobacco smoking), but some studies accident (tobacco smoking), but some studies are contradictoryare contradictory

Incidence increases with Incidence increases with ageage. Since 65 years . Since 65 years on, the probability of having it is doubled on, the probability of having it is doubled every 5 yearsevery 5 years

Other dementias produced by cerebral vascular Other dementias produced by cerebral vascular accidents are frequent but they are reversibleaccidents are frequent but they are reversible

Diagnosis by brain imaging:

• Positron Emission Tomography (PET)

• Computed Tomography (CT scan)

• Magnetic Resonances (MRI) (left image)

They detect the loss of neurons and the decrease of normal brain size

Neuropsychological Tests: questionnairesto assess cognitive skills and detectalterations in memory or attention

There is no treatment, there are only some drugs that slow down the symptom progression

Risky Sexual BehaviorRisky Sexual Behavior

Besides the Besides the risk of pregnancyrisk of pregnancy, when one has , when one has sexual intercourse without any protection there sexual intercourse without any protection there is the unnecessary risk of is the unnecessary risk of transmitting a transmitting a serious illnessserious illness

The The pregnancy test pregnancy test detects the feminine detects the feminine hormone hormone chorionic gonadotropin chorionic gonadotropin in urine in urine

There is pregnancy when an There is pregnancy when an ovum fertilized ovum fertilized by a spermatozoon (fertilized egg or zygote) by a spermatozoon (fertilized egg or zygote) forms an embryoforms an embryo and attaches and attaches to the uterine to the uterine wall (implantation)wall (implantation)

It makes no sense to do the test immediatelyIt makes no sense to do the test immediately, , because spermatozoa can survive some days because spermatozoa can survive some days and pregnancy could happen later onand pregnancy could happen later on

There is a There is a drug to prevent pregnancydrug to prevent pregnancy that that woman must take within 2 days afterwoman must take within 2 days after having having sexual intercoursesexual intercourse

ItIt’’s about a hormonal dose called s about a hormonal dose called emergency emergency contraceptive pill (the morning-after pill)contraceptive pill (the morning-after pill) or or emergency postcoital contraceptionemergency postcoital contraception, that , that modifies the menstrual cycle and prevents the modifies the menstrual cycle and prevents the embryo implantation at the uterine wallembryo implantation at the uterine wall

It is not abortive, because It is not abortive, because pregnancy never pregnancy never happens happens

The morning-after pill prevents pregnancybut it has side effects on woman’s healthto be avoided. It must be taken only in case of emergency

Condom is the safest contraceptionmethod and saves infection ofsexually transmitted diseases (STD),like gonorrhea, syphilis,hepatitis B or HIV (aids)

Nutrition and TeensNutrition and Teens During your teens some During your teens some additional nutrients additional nutrients

are needed to help growing (11-16 y. girls) are needed to help growing (11-16 y. girls) (13-18 y. boys). Bone structures: 1300 mg (13-18 y. boys). Bone structures: 1300 mg calcium daily: three pieces of dairy productscalcium daily: three pieces of dairy products

It depends on how much It depends on how much physical physical activityactivity is is practiced: sedentary habits and fast practiced: sedentary habits and fast food(saturated fats and quick absorption food(saturated fats and quick absorption carbohydrates) generate overweight, a prelude carbohydrates) generate overweight, a prelude to obesityto obesity

Table of body mass index (Table of body mass index (BMIBMI))

How are overweight (90) and obesity (95) defined in men and women until 20 y.o.

Anorexia and bulimiaAnorexia and bulimia AnorexiaAnorexia: a caloric ingest very much below : a caloric ingest very much below

normalitynormality BulimiaBulimia: ingest of a great amount of food : ingest of a great amount of food

alternating with vomitingalternating with vomiting SòniaSònia’’s cases case: BMI 13.8 kg/m: BMI 13.8 kg/m22, at 5 % percentile , at 5 % percentile

band and is 16 y.o. Amenorrhea. A year ago she band and is 16 y.o. Amenorrhea. A year ago she had a normal weight, but little by little she was had a normal weight, but little by little she was fearing to become too fat and started to lose weightfearing to become too fat and started to lose weight

AnnaAnna’’s cases case: she ate a lot and then vomited, : she ate a lot and then vomited, besides she was taking laxatives and diureticsbesides she was taking laxatives and diuretics

These are disorders associated to These are disorders associated to psychological risk factorspsychological risk factors

In In anorexiaanorexia: parental dependence, difficulties : parental dependence, difficulties to be independent, social and sexual isolation, to be independent, social and sexual isolation, conceptual and abstract thought deficit conceptual and abstract thought deficit

In In bulimiabulimia: low self esteem, dissatisfaction : low self esteem, dissatisfaction with body image, diets to control weight, with body image, diets to control weight, sexual activity, strict and emotionally cold sexual activity, strict and emotionally cold familyfamily

SòniaSònia’’s cases case: she never had breakfast, she was : she never had breakfast, she was losing weight, her hairlosing weight, her hair’’s texture was changing and s texture was changing and it was even starting to fall...it was even starting to fall...

Not well known Not well known genetic factors genetic factors have an influence have an influence there and a there and a biochemical malfunction biochemical malfunction too too (decreasing in serotonin secretion) that makes the (decreasing in serotonin secretion) that makes the food ingest decrease and causes a feeling of hungerfood ingest decrease and causes a feeling of hunger

Psychological and personality factors Psychological and personality factors have an have an incidence: an excessive ambition, self requirement incidence: an excessive ambition, self requirement and self requirement of excellence at school. and self requirement of excellence at school. People for whom success is very importantPeople for whom success is very important

Prevalence in Prevalence in boysboys is lower. There are also is lower. There are also some some girlsgirls and and adult womenadult women to be affected. to be affected. Risky professions: Risky professions: dancers, gymnasts, modelsdancers, gymnasts, models... ... where the ideal image transmitted responds to where the ideal image transmitted responds to canons close to anorexiacanons close to anorexia

In serious cases In serious cases hospitalization hospitalization is requiredis required Therapies are bound to Therapies are bound to normalizing weightnormalizing weight by by

means of increasing between 200 and 400 g means of increasing between 200 and 400 g daily. In some 10 or 12 days patients must be daily. In some 10 or 12 days patients must be able to ingest some 2500 kcal dailyable to ingest some 2500 kcal daily

A psychological therapyA psychological therapy is also applied in order is also applied in order to improve body image or family malfunctionsto improve body image or family malfunctions

ObesityObesity Social pressure and canons of ideal image can Social pressure and canons of ideal image can

convert a simple overweight into a tortureconvert a simple overweight into a torture

Anorexia and bulimia wreak havoc but obesity Anorexia and bulimia wreak havoc but obesity is also an increasingly more serious problem. is also an increasingly more serious problem. Even one fourth of child population starts Even one fourth of child population starts suffering from itsuffering from it

BMI > 40 kg/mBMI > 40 kg/m22 : type 3 obesity : type 3 obesityMorbid Obesity Morbid Obesity

Núria: 130 kg, 1.65 m high (BMI 47.8)Núria: 130 kg, 1.65 m high (BMI 47.8) False False ““happinesshappiness”” image. It is a serious illness image. It is a serious illness

that that gets other pathologies worse gets other pathologies worse : hypertension, : hypertension, hypercholesterolemia, diabetes 2, coronary hypercholesterolemia, diabetes 2, coronary diseases, cancers (ovary, uterus, breast, diseases, cancers (ovary, uterus, breast, prostate), hypoventilation and sleep apnea, prostate), hypoventilation and sleep apnea, osteoarthritis, legs venous failure, osteoarthritis, legs venous failure, gastroesophageal reflux, irregular menstruations gastroesophageal reflux, irregular menstruations and infertilityand infertility

Psychological disordersPsychological disorders: depression, guilty : depression, guilty conscience or social marginalizationconscience or social marginalization

A possible solution for Núria: A possible solution for Núria: bariatric surgerybariatric surgery It consists in surgically modifying the It consists in surgically modifying the

gastrointestinal stretch of food, by reducing the gastrointestinal stretch of food, by reducing the stomachstomach’’s size or making a s size or making a bypassbypass to to intermediate zones of the bowels, in order to intermediate zones of the bowels, in order to diminish nutrient absorptiondiminish nutrient absorption

It is used when other therapies, like food It is used when other therapies, like food regimens, have failedregimens, have failed

The operation is performed by The operation is performed by laparoscopylaparoscopy (little incisions and making an air chamber in (little incisions and making an air chamber in abdomen)abdomen)

Sports and HealthSports and Health

Practicing Practicing sportssports in a in a healthyhealthy way has effects way has effects on life quality, it can improve your state of on life quality, it can improve your state of health and contribute to emotional and health and contribute to emotional and psychological equilibriumpsychological equilibrium

Sport as a Sport as a healthy life habit healthy life habit doesndoesn’’t imply to t imply to become an Olympic athlete or a sportsmanbecome an Olympic athlete or a sportsman

Sport as a Sport as a showshow is a mass culture phenomenon is a mass culture phenomenon that that ““everybodyeverybody”” practices by screaming at a practices by screaming at a stadium or sit at their home couchstadium or sit at their home couch

But a healthy sport implies a well-being feeling, a But a healthy sport implies a well-being feeling, a personal balance... the well known Romanspersonal balance... the well known Romans’’ motto: motto: MENS SANA IN CORPORE SANOMENS SANA IN CORPORE SANO

It is just the contrary of a It is just the contrary of a sedentary lifesedentary life that that involves a involves a risk factor risk factor for cardiovascular, respiratory for cardiovascular, respiratory and musculoskeletal diseases, hypertension, and musculoskeletal diseases, hypertension, diabetes, obesity and neurodegenerative diseasesdiabetes, obesity and neurodegenerative diseases

Between 9 % and16 % of deaths in developed Between 9 % and16 % of deaths in developed countries are due to a countries are due to a sedentary lifestylesedentary lifestyle

A regular practice of sports diminishes the risk of A regular practice of sports diminishes the risk of falling ill in the future and increases life expectancyfalling ill in the future and increases life expectancy

The Dark Side of SportsThe Dark Side of Sports In a professional level (In a professional level (dopingdoping), in a personal ), in a personal

level (level (muscle dysmorphia muscle dysmorphia oror bigorexia bigorexia)) Dysmorphyic people (men between 18 and 35 Dysmorphyic people (men between 18 and 35

y.o.) feel themselves as too skinny and need to y.o.) feel themselves as too skinny and need to get more muscular mass by any meansget more muscular mass by any means

They follow a They follow a regimen rich in proteinsregimen rich in proteins and and poor in carbohydrates and fatspoor in carbohydrates and fats

They use They use anabolic steroids anabolic steroids that make increase that make increase muscular mass and make easier to recover after muscular mass and make easier to recover after an intense effortan intense effort

But they have many But they have many side effects side effects : hepatic : hepatic tumors, cancer, arterial hypertension, increase tumors, cancer, arterial hypertension, increase of of ““badbad”” cholesterol (LDL) and decrease of cholesterol (LDL) and decrease of HDL (the HDL (the ““goodgood”” one), acne, shivering, one), acne, shivering, hypogonadism (atrophy of the gonads) and hypogonadism (atrophy of the gonads) and decrease of spermatozoa motility (infertility), decrease of spermatozoa motility (infertility), obsessive-compulsive personality disorder obsessive-compulsive personality disorder with changes in mood and depression. During with changes in mood and depression. During adolescence it can stop growingadolescence it can stop growing

Mental Health and AddictionsMental Health and Addictions Health stateHealth state o o mental equilibrium mental equilibrium is related not is related not

only to mental illnesses, but also to a psychic only to mental illnesses, but also to a psychic and emotional equilibrium given by your own and emotional equilibrium given by your own life experiences, relations with other people, life experiences, relations with other people, culture and education, work, etc.culture and education, work, etc.

We can feel We can feel psychic and emotionalpsychic and emotional discomfort discomfort in social activities and interpersonal relations, in social activities and interpersonal relations, in couple relations, in family relations or at in couple relations, in family relations or at school, work or due to a certain individual school, work or due to a certain individual realityreality

Why do we feel such a discomfort? Because Why do we feel such a discomfort? Because we donwe don’’t understand other people or feel that t understand other people or feel that others donothers don’’t understand us, because we feel t understand us, because we feel pressed for excessive decisions o pressed for excessive decisions o expectancies... Because we think that we can expectancies... Because we think that we can be attacked, insulted...be attacked, insulted...

Addictions Can Be Very DifferentAddictions Can Be Very Different

They are typified by a behavioral, physical They are typified by a behavioral, physical and/or psychic and/or psychic dependence dependence toto toxic substances, toxic substances, objects objects oror activities activities that become essentialthat become essential

LudomaniaLudomania: videogames, games of chance, : videogames, games of chance, gambling, lotteries (= pathological games)gambling, lotteries (= pathological games)

Drug additionDrug addition: drugs, tobacco and alcohol: drugs, tobacco and alcohol New addictions: addiction to the New addictions: addiction to the InternetInternet

(websites, chats, smartphones), addiction to (websites, chats, smartphones), addiction to workwork ( (““workaholicworkaholic””) or ) or shoppingshopping ((““shopaholicshopaholic””))

Key Features to AddictionsKey Features to Addictions ToleranceTolerance: a higher dose is needed each time : a higher dose is needed each time AbstinenceAbstinence: characteristic syndrome where more : characteristic syndrome where more

consumption is required to overcome itconsumption is required to overcome it DependenceDependence: persistent desire of consuming, : persistent desire of consuming,

with unsuccessful efforts to overcome itwith unsuccessful efforts to overcome it Abandonment of usual activitiesAbandonment of usual activities: a lot of time is : a lot of time is

devoted to get the addictive substance and all devoted to get the addictive substance and all other activities are left behind other activities are left behind

ConscienceConscience: there may be a conscience of the : there may be a conscience of the negative effects but people go on with addictive negative effects but people go on with addictive practicepractice

AlcoholismAlcoholism

Alcoholism affects Alcoholism affects psychological aspects psychological aspects but it has but it has also an also an organic facet organic facet that affects the liver, the that affects the liver, the gastrointestinal tract, the musculoskeletal and gastrointestinal tract, the musculoskeletal and cardiovascular systemscardiovascular systems

It involves It involves malnutritionmalnutrition and and lack of vitaminslack of vitamins and and indispensable nutrients indispensable nutrients

60 % of population >16 y.o. usually consume 60 % of population >16 y.o. usually consume alcohol in Spainalcohol in Spain

60 % of young people between 14 and 18 y.o. has 60 % of young people between 14 and 18 y.o. has got drunk occasionallygot drunk occasionally and more than and more than12 % of 12 % of young population is in hard-drinking riskyoung population is in hard-drinking risk: they : they consume at least 50 cmconsume at least 50 cm33 of pure alcohol (M) and of pure alcohol (M) and 30 cm30 cm33 (W) (W)

One out of three One out of three cases of medical cases of medical emergencyemergency due to addictions has alcohol due to addictions has alcohol as the main causeas the main cause

Many Many road accidents road accidents can be attributed to can be attributed to alcohol and drug abusingalcohol and drug abusing

There is a There is a social tolerance social tolerance to alcohol to alcohol addiction higher than to other addictions addiction higher than to other addictions because of historical and cultural reasonsbecause of historical and cultural reasons

Drugs: What About Cannabis?Drugs: What About Cannabis?

Psychoactive drugs abusing increases in Spain Psychoactive drugs abusing increases in Spain but but risk perception risk perception linked to these substances linked to these substances decreasesdecreases

Higher prevalence in EU of abusing different Higher prevalence in EU of abusing different drugs in students from 15 to 16 y.o., specially of drugs in students from 15 to 16 y.o., specially of cannabis: cannabis: 43 % use in 200443 % use in 2004

It is notIt is not justified the idea that this drug is justified the idea that this drug is innocuousinnocuous, neither some fake beliefs attributed , neither some fake beliefs attributed to its useto its use

There are more There are more scientific evidences scientific evidences every day every day about the relation between its intensive use and about the relation between its intensive use and becoming mentally disturbed or having several becoming mentally disturbed or having several mental diseasesmental diseases

Hemp (Hemp (Cannabis sativaCannabis sativa) by-products, mainly ) by-products, mainly hashish and marijuana, contain more than 60 hashish and marijuana, contain more than 60 cannabinoidscannabinoids, substances with psychoactive , substances with psychoactive effects, the foremost of which is effects, the foremost of which is δ-9-THC δ-9-THC ((tetrahydrocannabinoltetrahydrocannabinol))

In order to lower the price, preparations are In order to lower the price, preparations are impoverished mixturesimpoverished mixtures, presented in hashish , presented in hashish resin and a lot of contaminants: farming resin and a lot of contaminants: farming fertilizers, tars, egg white or condensed milkfertilizers, tars, egg white or condensed milk

Effects of Using CannabisEffects of Using Cannabis

Short-termShort-term: deterioration of motor coordination, : deterioration of motor coordination, increase of hunger, mouth dryness, tachycardy, increase of hunger, mouth dryness, tachycardy, euphoria, anxiety, feeling that time goes slowly, euphoria, anxiety, feeling that time goes slowly, altered perceptions, deterioration of reasoning altered perceptions, deterioration of reasoning capacity and deliria (acute intoxication)capacity and deliria (acute intoxication)

Long-termLong-term ( (usual useusual use): altered perceptions, ): altered perceptions, psychotic disorders (delirious ideas and psychotic disorders (delirious ideas and hallucinations), anxiety disorder, permanent hallucinations), anxiety disorder, permanent organic harms in brain, cardiopulmonary organic harms in brain, cardiopulmonary disordersdisorders

Tobacco and itsharmful components:

The NAOS StrategyThe NAOS Strategy

5.5. Ingest of Ingest of fruits and vegetables fruits and vegetables must be must be increased until some 400 g/day (5 daily increased until some 400 g/day (5 daily rations of these foods)rations of these foods)

6.6. Moderate the intake of products rich in Moderate the intake of products rich in simple simple carbohydratescarbohydrates (sweets, confectionery, soda) (sweets, confectionery, soda)

7.7. Decrease the use of Decrease the use of salt salt to < 5 g/day, salt with to < 5 g/day, salt with iodineiodine

8.8. Drink between 1 and 2 L Drink between 1 and 2 L waterwater per day per day

NAOS stands for“Nutrition, Physical Activity and Obesity Prevention Strategy”

9.9. Never do without a Never do without a whole breakfastwhole breakfast: dairy : dairy products, cereals (or bread, cookies) and products, cereals (or bread, cookies) and fruits, devoting between 15 and 20 minutes. fruits, devoting between 15 and 20 minutes. So the need for consuming less nutritive food So the need for consuming less nutritive food before noon decreases and physical and before noon decreases and physical and intellectual efficiency is improvedintellectual efficiency is improved

10.10. Involve Involve all the family membersall the family members in activities in activities related to feeding: go shopping, choosing a related to feeding: go shopping, choosing a weekly menu, preparing and cooking food, weekly menu, preparing and cooking food, etc.etc.

To learn moreTo learn more

Enquesta nacional del Ministeri de Sanitat i Consum:Enquesta nacional del Ministeri de Sanitat i Consum:

www.msc./estadEstudios/estatisticas/encuesta www.msc./estadEstudios/estatisticas/encuesta Nacional/home.htmNacional/home.htm

Instituts nacionals de salut dels Estats Units:Instituts nacionals de salut dels Estats Units:

http://salud.nih.gov/centros .asphttp://salud.nih.gov/centros .asp Pàgines WEB de la Generalitat de Catalunya amb Pàgines WEB de la Generalitat de Catalunya amb

informació i orientació sexual per als adolescents:informació i orientació sexual per als adolescents:

www.gencat.net/salut/depsan/units/sanitat/pdf/primvegadwww.gencat.net/salut/depsan/units/sanitat/pdf/primvegades.pdf.es.pdf.

www.sexejoves.gencat.net/ics_webjove/AppPHP/index.www.sexejoves.gencat.net/ics_webjove/AppPHP/index.phpphpAssociació contra l’anorèxia i la bulímia:Associació contra l’anorèxia i la bulímia:

www.acab.orgwww.acab.orgCenters for Disease Control and Prevention (USA):Centers for Disease Control and Prevention (USA):

www.cdc.gov/nccdphp/dnpa/bmiwww.cdc.gov/nccdphp/dnpa/bmiInforme anual 2006 de l’Observatori Europeu de les Informe anual 2006 de l’Observatori Europeu de les Drogues i Toxicomanies:Drogues i Toxicomanies:

www.pnsd.msc.es/Categoria3/coopera/pdf/Informe2006.www.pnsd.msc.es/Categoria3/coopera/pdf/Informe2006.pdfpdfPortal europeu Elisad sobre alcohol, drogues i altres Portal europeu Elisad sobre alcohol, drogues i altres addiccions:addiccions:

www.addictionsinfo.eu/startpage.php?select_lang=spawww.addictionsinfo.eu/startpage.php?select_lang=spa