intouch
The Latest News from Chiropractic Plus
No.4, May 2013
Are you tall enough for
How we can help
your weight?
A good way to check if you are a healthy
weight for your height is to use the Body
Mass Index (BMI). It can indicate if you're at
increased risk of these serious health
problems that are linked to being overweight:
• Gallstones
• High Blood Pressure
• Stroke
• Kidney problems
• Type 2 diabetes
• Heart disease
• Certain cancers
BMI is a useful measurement but there are
limitations.
• Adults with a very athletic build could
show as overweight, as muscle weighs
more than fat
• If you’re pregnant the BMI doesn’t apply.
See your doctor or midwife on what a
healthy weight is.
• There are special charts for children and
young people under 18
See the chart below to get your BMI rating,
and see over the page for details of a new
BMI iPhone App.
At Chiropractic Plus our
chiropractors can:
• Take your height, weight and
waist measurements
• Help you with dietary advice
• Provide you with tailored
exercises
• Give you advice on using a
pedometer
BMI rating – what does it
mean?
Obese (BMI 30+) or Overweight (BMI 25-30)
As your BMI increases the risk of developing coronary
heart disease, diabetes and some cancers increases.
It’s important to take steps to reduce your weight. Even
losing small amounts of weight can benefit health. Aim
to exercise more & eat and drink fewer calories.
Healthy Weight 18.5–25
If you are a healthy weight for your height aim to keep
within the ideal weight range by eating a healthy wellbalanced diet and taking regular exercise. Remember
the minimum level of physical activity recommended
for adults is 30 minutes a day, five days a week.
Underweight Less than 18.5
It’s important to avoid being underweight especially as
you get older. Aim to keep within your healthy weight
range. Being underweight can affect
your ability to fight infection, recover
from illness, and can also weaken
your muscles, including your heart.
Talk to your GP if you are losing
weight without trying.
Do You Measure Up?
At Chiropractic Plus we have scales and measures to help check your
height, weight and waist size. So at your next visit, why not take a height,
weight and waist challenge?! Waist size linked to Type 2 diabetes risk
Is your waist size bigger than this?
Ladies: 80 cm or 31 inches? Gents: 94 cm or 37 inches?
If so you have an increased risk of developing Type 2 diabetes,
regardless of your BMI.
BMI: www.nhs.uk/Livewell/healthy-living/Pages/height-weight-chart.aspx
intouch
Diabetes symptoms
Main symptoms of undiagnosed diabetes include:
• passing urine frequently, especially at night
• increased thirst
If you have
• extreme tiredness
any of these
• unexplained weight loss
symptoms
• genital itching or regular episodes of thrush
contact your
• slow healing of cuts and wounds
GP today.
• blurred vision
!
Avoid diabetes by:
Exercising more and eating and drinking fewer calories, as even losing
small amounts of weight can benefit health.
Types of Diabetes
Type 1 diabetes
Signs and symptoms are usually very
obvious and develop very quickly, typically
over a few weeks. The symptoms are
quickly relieved once the diabetes is treated
and under control.
Type 2 diabetes
Signs and symptoms may not be obvious,
as the condition develops slowly over a
period of years and may only be picked up
in a routine medical check-up. Symptoms
are quickly relieved once diabetes is treated
and under control.
Diabetes - NHS: www.nhs.uk/Conditions/Diabetes/Pages/Diabetes.aspx
Diabetes UK: www.diabetes.org.uk/
Take steps to lose weight!
If losing weight is your aim, some people find a fresh approach works for them. We can
call on the services of our in-house practitioners (clinical psychologist and clinical
hypnotherapist) to assist you.
Research shows that walking 10,000 steps a day will significantly improve your health,
building stamina, burning excess calories and giving you a healthier heart.
The average person walks 3,000-4,000 steps per day, and 1,000 steps is the equivalent
of around 10 minutes of brisk walking.
To find out how many steps you take each day, ask our chiropractors for advice on using
a pedometer or see NHS Choices 10,000 steps challenge.
NHS: www.nhs.uk/Livewell/Goodfood/Pages/eight-tips-healthy-eating.aspx
Losing weight: www.nhs.uk/Livewell/loseweight/Pages/start-losing-weight.aspx
Make your phone a BMi Phone!
The NHS now has a free BMI healthy weight calculator and tracker
app which can be downloaded to your
iPhone or iPod touch. The tracker app
lets you:
• Calculate BMI for anyone
over two years old
• Track weight and BMI over
time
• Create a separate user
profile for everyone in the
family
• Set weight loss goals and
get tips and advice.
The app is available at the iTunes store.
Diet Advice!
A SINGLE can of fizzy drink a day is enough
to trigger Type 2 diabetes.
Research from Imperial College London
on 350,000 people found just one can
raises the chance of this condition by 22%,
and the risk rises with each drink – every
extra can increases the danger by more
than a fifth.
For more details see BBC News Website
Article: ‘Diabetes Warning Over Soft Drinks’
25 April 2013.
See above for Quick Diabetes Facts
BBC: www.bbc.co.uk/news/health-22280297
Haxby: 01904 766966 Pocklington: 01759 303289 www.chiropractic-plus.co.uk