Asthma : Why is it getting more common?

Many studies show that asthma is getting more common in Ireland. I often get asked why this is the case? As an asthma sufferer myself, I decided to look into it more.

The 'hygiene hypothesis'

The 'hygiene hypothesis' is a theory that lack of exposure in early childhood to infectious agents means that the child’s immune system has not been activated sufficiently during childhood. This lack of exposure is down to our super clean modern living conditions including anti-bacterial washes, antibiotics and general sterility where children are not exposed to germs in a similar manner to previous generations. The theory is that immune system is “not activated” during childhood; this leads to the immune system becoming over sensitive to common substances such as pollen, dust-mite, animal fur; leading to the higher incidence of auto-immune conditions like asthma, hayfever and eczema in recent years.

One of the first scientific explanations of this theory was by David P Strachan from the London School of Hygiene and Tropical Medicine, who published a paper on the theory in the British Medical Journal in 1989. He noticed that children from larger families were less likely to suffer from autoimmune conditions like asthma. Families have got smaller in the Western world over the last forty years, meaning lower exposure to germs and infections. It is over the same period that health authorities have seen an explosion in autoimmune conditions such as asthma. Further studies show that asthma is less common in developing countries, however when immigrants from developing countries come to live in developed countries where living environments are more sterile, these immigrants suffer from increased levels of autoimmune conditions like asthma and the rates increases the longer immigrants live in developed countries. It is a difficult to advise parents accurately on what is the best way to bring up their children in relation to this theory. All parents want the best for their children and common sense tells us all that cleanliness is important. No health care professional will be able to give you exact advice. In my opinion, a balanced view is to ensure children are administered important vaccines but “allow kids be kids”, let children play outside with friends and try not to worry about them coming in contact with dirt and germs, but always be cautious with children with life threatening food allergies. Only use antibiotic when really needed.

This article is shortened. More detailed information and leaflets on Asthma is available in Whelehans or at www.whelehans.ie. Tel 04493 34591

Disclaimer: Information given is a very general overview of asthma; ensure you consult with your healthcare professional for specific advice

Eamonn Brady is a pharmacist and the owner of Whelehans Pharmacy, Pearse St, Mullingar. Tel 0449334591. If you have any health questions e-mail them to info@whelehans.ie

 

Some helpful study and exam preparation tips

An old saying goes, “You cannot plough a field by turning it over in your mind”; the same is true for exams; worrying will not help but study will.

With exams looming, stress levels are rising. Essentially it is time to clear the “desk” of guilt and regret for what appear to be many lost hours not devoted to study. It may very well be the situation; however it is essential to realise that there is still a considerable amount of time left to prepare for the looming exams. It is important not to lose hope or minimise expectations. There is still adequate time to brush off the study cobwebs and get stuck in to a study plan, so you have to stop procrastinating and get organised. Avoid getting overwhelmed; it is amazing how much you can learn in a short space of time

As Gandhi said, “You may never know what results come of action, but if you do nothing there will be no result”

Planning

The secret to doing well in exams lies in planning so if your notes are not in order, this is the first thing to attend to; file your subjects and gather all your written homework essays assignments. Pay particular attention to the suggestions/comments your teachers have made. Organise physical space to study and establish a routine of going there. Do not study on the bed, always use a study desk; bed might induce sleep and it can also impact on your sleep pattern during the night. 

Have study and a revision plan; if you have not done one, do one now. Following the plan and developing study patterns will enable you to study more productively. Avoid interruptions and start off with ten minutes revision of the subject in hand. Especially avoid having your mobile phone at hand or any such distractions as it will break your concentration. Everyone revises differently. Use headings, highlighting and revision cards, get revision guides. Make notes of the important points when revising. Use past exam papers and do model answers. Make sure to check past exam papers and familiarise yourself with the structure and format of each exam subject.  It is a good discipline to practice answering exam questions within the specified time limits. Check your answers against your notes to make sure you’ve got them right. Know the exam timetable and try to study in the same order. The night before the exam, leave cramming to one side and stick to what you already know. When studying the night before an exam, you run the risk of making yourself nervous if you try to learn new information. Review your notes or test yourself on key points.

Exam Day

On the day of the exam avoid talking to fellow students about the exam as it could confuse you or make you lose confidence in yourself. Similarly avoid talking to others about the exam after it’s done as you might start to doubt yourself, which may lead to stress and reduce your confidence in your next exam paper. During the exam remember to use your time strategy for reading the exam paper and the amount of time you need to allocate to each question. Read the instructions very carefully then scan the whole exam paper. Start with the questions you’re most confident with, break the questions down to make sure you really understand what you’re being asked.

Parental Support

As a parent guardian you can support your exam student through exam preparations and the actual exams by making home life as calm and pleasant as is possible. Some short term allowances may need to be made to alleviate the pressures and stress that come naturally with exams.

There will be some free time from school in the run-up to exams, if possible try to be at home so that you can share a break and a chat together. It is important to make sure there are plenty of healthy snacks in the fridge to provide good, nutritious food at regular intervals. Eating a balanced diet of “brain food” that includes fresh foods (especially fruits and vegetables) and regularly eating at meal times (especially breakfast) can help to maximise brain function and manage stress levels more effectively.  Ensure that there is a protein source in the diet (eg. Fish, chicken which are necessary for energy), include Vitamin C and B-complex Vitamin sources (eg. broccoli, tomatoes, citrus fruits, potatoes) Make sure that he or she eats a good breakfast on the morning of the exam. Encourage your son or daughter to join in on family meals (even if it's a busy revision day) as it is important to have a change of scene and get away from “the books” for a while. Encourage and support regular exercise, such as a brisk walk as it can help clear the mind before the next revision session. Tensions can get high during these few weeks, so be mindful of this and avoid “nagging” or make any demands on your son or daughter during exam time.

Benjamin Franklin once said, “By failing to prepare, you are preparing to fail“. Good luck with the exams!

 

Thanks to Finola Colgan Development Officer of “Mental Health Ireland (Midlands)” for her help with this article.

 

For comprehensive and free health advice and information call in to Whelehans, log on to www.whelehans.ie or dial 04493 34591. You can also e-mail queries to info@whelehans.ie.

 

 

Why we need Pain but not all the time

We all suffer at one point or another in time, an episode of pain and discomfort. Some aches and pains last seconds while others last days and weeks. Pain in essence is a part of our life and, believe it or not is very important process in keeping us safe and healthy. If we just think about this for a moment, what if there was no pain? That would unfortunately mean that every time you stubbed your toe it could result in a broken bone or major infection from a minor bleed. After all how would you feel it if you couldn’t feel pain?

There is actually one recorded incident of someone that did not feel pain. This woman unfortunately died very young at the age of 29 due to the fact that she could not sense when she had injured herself. So pain in its simplest form is a protective mechanism designed to keep us safe.

Too much pain
This is all well and good but there is also a flip side to this with many people suffering from chronic pain or pain that comes and goes but is constant throughout their life. This is unfortunately a scenario that is all too common in Ireland with many people struggling to get free of the shackles that pain can enslave them to.

So what is the best thing to do when you’re in pain? Seeking help from Health and medical professionals is always the first and most important step. Be careful however as it is also very important that the health professionals that you approach have the correct skills for helping you and that they have a plan or pathway to other professionals if it is beyond their level of expertise. Just like it takes a carpenter, plumber, electrician and architect to build a house the same could be said with looking after your aches and pains. It might take one person such as your GP to help you or in a lot of cases other health professionals such as pharmacist, physio or surgeon. So just to summarise, pain is an important sensation in our bodies but if it is worrying or concerning you, seek out a medical or health professional that you trust and that can guide you on the path back to health.  

Health Step Physiotherapy

In line with our vision to offer as wide a range of quality health services to the local community as possible, Whelehans Pharmacy are delighted to announce their new Physiotherapy service, Health Step Physiotherapy, operated by fully qualified Chartered Physiotherapist, Kevin Conneely MISCP. Kevin offers reduced physiotherapy rates for under-18s, students with valid student ID and for Over 65’s. He also offers reduced rates for affiliated sports clubs and other groups. Health Step Physiotherapy is now available to book. Simply contact Kevin on 087 4626 093 to advice or call Whelehans at 04493 34591 to book an appointment. Check www.whelehans.ie for more info.

Thanks to Kevin Conneely, Chartered Physiotherapist from Health Step Physiotherapy based at Whelehans Pharmacy for info for this article.

Sugar – Right information enables Right Choices

Great turnout at Sugar and Fat Information evening

There was barely a seat to be had at the Whelehans Pharmacy “Sugar and Fat” information evening held at the Greville Arms Mullingar last Monday 7^th March.  An audience of over 200 people attended what was a truly enlightening event. The huge turnout further underlines people’s desire to be informed and get the right information from those that know.

Prior to the main event presentations, people arriving were able to explore a variety of information and support stands from the Irish Dental Hygienists Association, Diabetes Ireland and an excellent Food Table presentation prepared by Owen Pettigrew of St Marys NS Mullingar and presented by his friend Niall Doonan also from St Mary’s NS.  In addition, in line with the event theme, free Glucose and Blood Pressure checks were on offer. These proved extremely popular, with over 100 people taking advantage of this throughout the course of the evening. Whelehans Pharmacy would like to extend a huge vote of thanks to the Order of Malta staff who administered the checks. Their work is all voluntary, so, much appreciated.

“One Easter Egg can have 73 Teaspoons of Sugar!”

Pauline Dunne, Senior Dietitian and Regional Development Officer, Diabetes Ireland, was the first speaker of the evening. The particular focus of her presentation was the Diabetes Ireland “Sugar Smart” campaign running currently on their website.

Starting with a broad outline of “the balanced diet”, illustrated via the six main food groups on the classic Food Pyramid, Pauline moved to Sugar awareness. From this, she was then able to quantify the “recommended daily amount” of sugar a person should consume……which is 200 calories or 12.5 tsp (50g). Defining the standard measure of 1 teaspoon = 4g of sugar, Pauline then went on show the audience some extreme sugar content examples taken from the Sugar Smart campaign.

There were audible gasps of amazement (horror?) when Pauline showed a selection of sugar content infograms ranging from a typical “cinema combo” (46 tsp of sugar!) to the humble festive mince pie (6 tsp!).

Given the time of year, Pauline also showed a startling table outlining the sugar content contained in a variety of Easter Eggs (topping out at a massive 73 tsp…in one egg offering!!)

Pauline then gave a range of helpful food management tips and strategies before concluding with a summary around balanced diet, getting smarter about food labels and portion sizes and the importance of daily regular exercise.

The “Silent Killers”

Next up was Eamonn Brady MPSI, Pharmacist and owner at Whelehans. Dovetailing perfectly with the previous talk, Eamonn gave an insightful symptoms overview of the conditions most related to obesity, namely cholesterol, diabetes and high blood pressure along with outlines of medications associated with managing these conditions. Eamonn described the three conditions of high cholesterol, high blood glucose (Diabetes) and high blood pressure as the “silent killers” as for most people they are symptomless but greatly increase your risk of premature death from heath disease.  Given that a high number of the audience had their glucose and BP checked, the information presented hit the right note with a “cautionary” style.

Eamonn also stressed the importance of regular checks for all the “numbers” associated….so, Cholesterol …. Less than 5.2mmol/litre, Diabetes / Glucose….less than 7mmol/L, and BP less than 140/90 mmHg being the ideal target levels….

In line with the Diabetes Ireland message, Eamonn further highlighted the preventative benefits of a balanced diet and regular exercise regime.

Obesity is a ticking time bomb

Following a short break, the main speaker of the evening was Dr Donal O’Shea, Consultant Endocrinologist at St Comcille’s and St Vincent’s hospitals and leading Obesity expert, specialising in obesity in children.

In what was to be a highly informative presentation, Dr O’Shea began his talk by illustrating the changing nature of health in Ireland over the last 30 years. Whereas in the past, someone who was 17- 20 stone would be uncommon, today this weight level has become prevalent. Dr O’Shea outlined the various societal factors that contribute to this, commenting that whilst life expectancy is now longer than it has ever been, what this actually means is that more people are living longer with chronic medical conditions and the associated burden on the already stretched resources available.

Dr O’Shea then moved on to his specialist area, Obesity in Children. The audience were left under no illusions as to the dangers and epidemic proportions of the Child Obesity problem in Ireland. He showed examples to illustrate the insidious corporate and profit based nature of product placement and advertising by food and drink manufacturers that subliminally targets children. One particular example, that of a simple bag of tortilla chips, promoted as a “game” that then developed into over consumption through “playing” especially in early teens….resulting in huge sales for the manufacturer. Again, his message was unambiguous……. in Ireland, this needs to change, now, today, at a fundamental education level.

The “Imperative for Change” was then explored further with information of gene related evidence of the vastly increased levels of diabetes and cancer projected for the population over the next 30 years.

Many examples of the changing attitudes to food consumption in other countries were given. A light hearted, but none the less serious look at the” Food Pyramid” concept around the world only added to concerns of the stasis that exists in Ireland regarding the challenge facing the healthcare profession in the future.

Would we allow 7 year old children smoke?

The most startling image of the evening was that of a 7 yr old girl smoking……. Dr O’Shea shared his view, that the revulsion that people feel seeing that picture should be the way they feel about seeing children consume sugary foods and drinks …. It is really that harmful. Dr O’Shea predicted that “in 15 years' time sugar sweetened drinks will be considered effectively poison, if not banned, to those under 18. It will be like a kid smoking, that is how it will look and it just won't be acceptable."

To conclude, Dr O’Shea gave his views on the right type of exercise…..that of more endurance and stamina based activities, rather than pushing weights….

In summary, he said that childhood obesity is the biggest societal and public health challenge we face and again that all sugary drinks should be replaced with water and to advocate the views of previous speakers, plenty of the right exercise and proper sleep.The event closed with a very interactive Q&A session.

Whelehans Pharmacy would like to take this opportunity to thank all those who took the time to come along and support the event. Thanks also to those who provided stands and information, and lastly, to our speakers. Keep an eye on press for our many upcoming events over the next few months.

For comprehensive and free health advice and information call in to Whelehans, log on to www.whelehans.ie or dial 04493 34591.

 

 

Massage and Massage Styles

Famous Greek Physician Hippocrates is considered one of the pioneers of modern medicine; he had a high regard for massage, and considered it one of the arts which a “well-rounded physician should be familiar”. Hippocrates cautioned that “a real proficiency in this art doesn't come quickly, but rather, with lots of hands-on experience.” 

Modern medicine often underestimates the power of massage both emotionally and physically. Massage therapy means many things to many people. A recently published article identifies more than 80 different styles of massage, many of which have been developed in the past 30 years. Below is a brief overview of massage styles offered by Whelehans Pharmacy’s resident Chinese Medicine Practitioner Eddie Eddie.

Swedish Massage

This is the most common style of massage practised in Ireland. Swedish massage is based on the western concepts of anatomy and physiology as opposed to energy work that is more common in Asian-style massage, such as Tui Na. This is a gentle, relaxing massage that is the foundation for most other types of western massage, including sports and aromatherapy massage. Good for – introduction to massage, stress relief and relaxation.

Massage with the use of Herbal Poultices

A Poultice is a blend of mud, clay, wax or other base material with medicinal herbs which is heated and applied to the body. The usage of poultices dates back to ancient times. Through the years the technique has been honed and evolved to utilise the best materials and to deliver the best medicinal effect. While it may appear similar to the use of mud or clay in a spa setting; a herbal poultice is different in that it is done specifically for medical effect rather than cosmetic reasons. Herbal poultices are used widespread in China and can be found in most hospitals. A poultice is a unique drug delivery system. The heat opens the pores of the skin which allows the herbal medicine to diffuse through the skin and then into the bloodstream via the local capillaries. This technique avoids any drug allergy effects and bypasses complications from medication needing to pass through the digestive tract. Poultice therapy is that it can be applied virtually anywhere on the body and different herbal formulas can be used to treat a variety of conditions. Good for - increasing the flow of blood to an injury, relaxing tense muscles, soothing inflamed tissues, or drawing toxins from an infected area.

Deep Tissue massage

Deep tissue massage is a therapeutic massage where deep pressure is applied to muscles and/or connective tissue in order to correct issues such as muscle strains from sporting activity. This is not a relaxing massage, and many people can be slightly sore for a day or two afterwards due to lactic acid being flushed from their muscles. For the relief of chronic knots and tension built up over a lifetime, an integrated program that includes exercise, work on your posture and relaxation techniques often produces the best results. Good for - sports injuries, breaking down scar tissue, chronically tight and painful muscles.

Trigger Point Massage

A trigger point is a tight area within muscle tissue that causes pain in other parts of the body, for example a trigger point in the back, may produce referred pain in the neck.

Trigger point massage focuses on specific areas of the body, rather than massaging the whole body. In this technique deep pressure is applied to specific points within a muscle in order to allow it to relax. Deep tissue and trigger point massages are very similar. The main difference is that deep tissue massage uses various traditional massage techniques to work the tissue, whereas trigger point massage is literally looking to manipulate or press on that one point that releases the tension in a muscle, thus deactivating the trigger point and stopping the pain. Good for- muscular aches that conventional massage doesn’t resolve (often the muscles in the painful area are not tight).

Myofascial Release

Fascia is a thin, tough, elastic type of connective tissue that wraps most structures within the human body, including muscle. Fascia supports and protects these structures. Fascia is normally pliable allowing for normal movement while providing support. Injury or tension resulting from repetitive motion or poor posture can result in the fascia and muscles it connects to tensing up. Pain or soreness caused by fascial restriction typically won’t show on a CAT Scan, MRI or X- Ray and many people can suffer unnecessary as a result. Myofascial release is a soft tissue therapy for the treatment of skeletal muscle pain or immobility. This is not typically a deep massage as myofascial release uses stretching movements and sustained pressure to loosen myofascial restrictions. Good for – aches and pains of an unspecific nature.

Tui Na Massage

Tui Na has developed continuously in China for over 5000 years. Tui Na and acupuncture use the same meridians and points and they are both based in traditional Chinese medicine for diagnosis: seeing, touching, palpating and questioning. Many of the techniques used in this massage resemble western massage including gliding, kneading, vibration, tapping, friction, pulling, rolling, pressing and shaking. It is the use of acupuncture points and meridians combined with traditional diagnostic skills that make it unique. One of the many advantages of Tui Na is that it can be taught to a patient as a remedial therapy to

perform daily as a routine to support the healing process. In China, Tui Na is subdivided into specialized treatment for, orthopedics, traumatology, rehabilitation, sports medicine, etc.

Acupuncture and Chinese medicine Clinic at Whelehans Pharmacy

Eddie Dowd (BSc Ac, BSc CHM, Dip Tuina, MATCMI) runs Mullingar Chinese Medicine and Massage Therapy Clinic at Whelehans Pharmacy. Call 083 1229363 or email eddiedowdtcm@yahoo.co.uk to book or to enquire. Clinics are Monday 8:30am-2pm and Thursday 8:30am to 6pm. Thanks to Eddie for help with this article.

Disclaimer: Chinese or traditional medicine should NOT be seen as an alternative to assessment and treatment from your GP or other healthcare professional. Chinese medicine can however compliment conventional medicine.

For comprehensive and free health advice and information call in to Whelehans, log on to www.whelehans.ie or dial 04493 34591.

The Silent Killers: Blood Pressure, Cholesterol and Diabetes

Did you know that every hour, a man, woman or child dies from heart disease and stroke in Ireland? High blood pressure, high cholesterol and high blood sugar are major reasons for these premature deaths. High blood pressure, high cholesterol and high blood sugar (an indicator of diabetes) are mostly symptom-less, however they are known “silent killers” as if high they greatly increase your risk of death or serious disability from the likes of heart attack, angina, stroke and other coronary illnesses.

High Blood pressure-The Silent Killer

High blood pressure is often called the silent killer with many people not realising they have it until it is too late, for example after they have suffered a stroke or heart attack.

Cardiovascular disease (CVD) is the leading cause of death worldwide, with two-thirds of cerebrovascular disease (eg Stroke) and half of ischaemic heart disease (eg Angina) being attributable to high blood pressure.  In Ireland in 2000, CVD was the number one cause of death and was responsible for 41% of all deaths. High Blood Pressure (BP) affects up to 50% of middle-aged and older people. High BP has no symptoms so routine checks are essential, especially on those over 50.

Trials have shown that achieving a target blood pressure of 140/90 mmHG achieves a 42% reduction in stroke, a 14% reduction in coronary events such as myocardial infarction (heart attack) and a 21% reduction in cardiovascular deaths. There is evidence that high BP can predispose individuals to the development of cognitive impairment and dementia in later life.

All adults should have their blood pressure measured routinely every 5 years. According to the 2003 European Society of Hypertension classification of blood pressure values, optimal blood pressure is less than 120/80 mmHG.

High Cholesterol- The Silent Killer

The amount of cholesterol present in the blood can range from 3.6 to 7.8 mmol/litre.  A level above 6 mmol/litre is considered high, and a risk factor for arterial disease. A Total Cholesterol level of below 5.2 mmol/litre is recommended to prevent heart disease. Evidence strongly indicates that high cholesterol levels can cause narrowing of the arteries (atherosclerosis), heart attacks, and strokes.  The risk of coronary heart disease also rises as blood cholesterol levels increase.  If other risk factors, such as high blood pressure and smoking, are present, the risk increases even more.

High cholesterol is not a disease in itself, but it is linked to serious conditions, such as cardiovascular conditions (disease of the heart and blood vessels), angina, stroke, and mini-stroke, known as transient ischemic attack (TIA).  A high level of cholesterol in your blood, together with a high level of triglycerides, can increase your risk of developing coronary heart disease.

Coronary heart disease is caused by narrowing of the arteries that supply the heart with blood.  This narrowing of the arteries is called atherosclerosis.  Fatty deposits, such as cholesterol, cellular waste products, calcium and other substances build up in the inner lining of an artery.  This build up, known as plaque, usually affects small and medium sized arteries.  The flow of blood through the arteries is restricted as the inside diameter is reduced.  Blood clots, which often happen in the coronary arteries during a heart attack, are more likely to develop when arterial walls are roughened by the build-up of fatty deposits.

Uncontrolled Diabetes: The Silent Killer

The Diabetic Federation of Ireland estimate there are over 200,000 diabetics in Ireland and that over half of these have no idea they have diabetes. Diabetes is one of the leading causes of death in the world. It is now reaching epidemic proportions mainly due to our increasing sedentary lifestyle and poor diet. According to the World Health Organisation, there were 30 million diabetics in the world in 1985, today there are approximately 230 million diabetics and this figure is expected to rise to 330 million in 20 years’ time if we do not take action. 

Diabetes mellitus (Type 2 Diabetes) is a condition that occurs when the body can't use glucose normally. Glucose is the main source of energy for the body's cells. The levels of glucose in the blood are controlled by a hormone called insulin, which is made by the pancreas. Insulin helps glucose enter the cells. It does tend to run in families bur being overweight is a major factor for Type 2 Diabetes. Untreated diabetes can lead to serious complications therefore early treatment is essential. Complications of untreated diabetes include heart disease, stroke, eye problems, erectile dysfunction, kidney disease, loss of feeling and sensation due to nerve damage, gangrene in the foot.

Do you know your numbers?

When was the last time you got your:

·         Blood Pressure Checked?

·         Cholesterol Checked?

·         Blood Sugar (Diabetes) Checked?

·         Body Mass Index Checked?

High blood pressure, high cholesterol and high blood sugar (an indicator of diabetes) are mostly symptom-less, however they are known “silent killers”. Screening could save your life.

Happy New Year, Healthy New You!

Many New Year resolution involves getting healthier; this is your chance to get your new year off to a good start by finding out what some important indicators are. Don’t wait until it is to late; book your free health checks today!

What? Free Health Checks

Checking what? Cholesterol, Blood Pressure, Diabetes, Body Mass Index

When? Saturday January 23^rd 2016

Where? Whelehans Pharmacy

How? Tel 044 9334591 to book your free screening

Places are limited and it will be popular so book your free place at 04493 34591 now to avoid disapointment. It will only take you 15 minutes and results are instantaneous. Our health checks are not meant as alternative to check up from your GP. If your cholesterol, blood pressure, blood glucose or BMI are high then we will refer you to your GP for full screening and follow up.

Free health checks at Whelehans Pharmacy, 38 Pearse St, Mullingar (Opposite the Greville Arms Hotel). Tel 04493 34591. www.whelehans.ie or info@whelehans.ie. Find us on Facebook

Weight, body mass index and waist circumference

Have you been inspired by RTE’s “Operation Transformation”? Committed to making a positive change in 2016? An important part of getting started on the path to real change is to understand where you are now, starting with this question….Do you know your numbers? Knowing your own vital numbers gives you your starting point.

As part of our commitment to helping you be healthier in 2016, Whelehans have teamed up the Operation Transformation team to offer you the opportunity to have your BMI, weight and waist measurements measured at no charge by a qualified nutritionist.  Next Saturday 9^th January, we host a “Do you know your numbers” weight management event with Nutritionist Aisling Murray at Whelehans Pharmacy. Our nutritionist will offer free BMI, weight and waist measurements as well as nutrition advice in one to one consultations. Simply call Whelehans at 04493 34591 to book your free check.

Body Mass Index (BMI)

Many experts recognise body mass index (BMI) as the most accurate way to determine if you are a healthy weight for your height by providing a numerical rating. Recent medical research uses BMI as an indicator of an individual’s health status and disease risk.
Below are the ranges for BMI values for adults:

Category	BMI	Health risk
Underweight	Less than 18.5	Osteoporosis, infertility and lung disease. Recommended to speak to a GP.
Healthy Weight	18.6 – 24.9	Low risk of a weight related disease.
Overweight	25.0 – 29.9	type 2 diabetes, high blood pressure, heart disease, stroke, gallbladder disease and certain cancers.
Obese	Greater than 30	Higher risk of all the above diseases.

 BMI doesn’t tell the whole picture (like where on the body you are carrying weight and what that weight is eg. Muscle, tissue or fat). BMI is just an indicator to follow. BMI is beneficial for assessing a person’s risk of disease, such as heart disease and diabetes and can give an indication of how likely you are to develop these diseases. BMI is only suitable for someone who participates in light exercise.

Waist Circumference

Carrying weight around your stomach compared to elsewhere on the body, is directly linked with an increased risk of certain chronic diseases such as type 2 diabetes, heart disease and certain cancers. The reason carrying weight around your stomach (trunk region) makes you more susceptible to chronic diseases are due to the hormones which are produced as a result and they have a negative impact on our bodies.

How to measure your waist?

To measure your waist, you need to find the bottom of your rips and the top of your hips. Your waist is located in the middle of these two points (for the majority of people this will be around the belly button). A measuring tape is then wrapped around your bare skin or a light shirt. Make sure to be relaxed, exhale and then measure your waist. A common mistake regularly made is assuming your waist is where your trousers sit.

The table below indicates your risk of ill health depending on your waist measurement. These measurements refer to adults only. 

 

Waist measurement	Men	Women
Healthy Range	36 inches or less	31 inches or less
Overweight range	37- 40 inches	32 – 35 inches
Obese range	40 inches or over	35 inches or over

Overweight range

Regardless of your height or build, if your waist measurement is over 32 inches as a woman and 37 inches as a man you are considered to be in the overweight range. This doesn’t necessarily mean an individual is obese; what it indicates is that the person is carrying excess weight around their middle and are at an increased risk of diseases such as type 2 diabetes, heart disease and certain cancers. If you are in the overweight range, making healthy lifestyle changes, improving your diet and increasing exercise will help reduce or prevent any further increases in your waist.

Keeping the weight off longer term

Once you know your numbers you have the benchmark you need to set your own goals and targets. To help you achieve all you want to, have you thought about taking advantage of a professional nutrition service? If you have been thinking of doing something about your weight or diet for a while, perhaps it is time to take advantage of the nutrition service at Whelehans where you can get the comprehensive support and information you need to help you reach your target weight.

Whelehans Nutrition Service is now at a special weekly rate of only €10 per week. Your private and confidential one to one appointments with our qualified nutritionist Aisling Murray Bsc are held in our purpose built consultation room within the pharmacy. Aisling, will help you each step of the way to reach your goals through a mix of weekly weight checks, support along with professional dietary and nutritional advice.

Take the first step on the path to a new you in 2016, call 04493 34591 now for more information or to book your free place at our free weight managment event next Saturday January 9th. With the first installment of Operation Transformation airing on RTE on Wednesday January 6th at 8:30pm, our event will be popular and with places limited, be sure to call quickly to secure your place

For comprehensive and free health advice and information call in to Whelehans, log on to www.whelehans.ie or dial 04493 34591. Email queries to info@whelehans.ie.