Healthy Eating Patterns

November 13, 2016

At our clinic we recommend that patients try and follow healthy eating patterns, as a healthy diet is one of the pillars of achieving and maintaining better health. Our doctors encourage a daily intake of nutrient-dense foods, in portion sizes appropriate for each person’s individual needs.

Food provides the body with energy, energy that it then uses for even the simplest of processes, like the production of new cells and maintaining brain and muscle function. To ensure that our body has enough fuel to complete these tasks, in addition to any physical exercise we may undertake, we need to make sure that we eat at regular intervals (every 2-3 hours). This is even more important when we are unwell and our body is ‘fighting’ an illness or disease. Additionally maintaining an adequate fluid intake is crucial. An adult should aim to have 6-8 glasses of fluid a day, so that body processes such as kidney function can be optimized. This includes water, low-fat milk and sugar free drinks like tea and coffee. Alcohol is not included in this recommendation.

Balanced Diet

November 13, 2016

A guide to a healthy and balanced diet includes a daily intake of; 4-6 servings of fruits and vegetables, 4-6 servings of carbohydrates (bread, cereal, pasta, brown rice), and 2-3 servings of calcium rich foods including milk, yogurt and low-fat cheeses. Healthy fats are important to; avocado, salmon and nuts are a great example. Not to be forgotten are sources of protein. Foods like meat, poultry, fish, beans, eggs and nuts all have protein and the average adult should be aiming for about 50g a day. To be used and eaten sparingly are saturated and trans fats, found in oil, butter, meat fat, all of which can contribute to artery diseases if eaten in excess. Processed and refined sugars (like white sugar) should also be kept to a minimum.

Remember to be realistic- no one enjoys a totally sugar free life, but keep your intake low. As mentioned before fluids, especially water are crucial to keeping hydrated and encouraging processes like digestion. Aim for 6-8 glasses of water a day.

Exercise

November 13, 2016

We encourage all our patients to undertake some form of regular physical activity; no matter how you exercise it is true that any exercise is better than none and that any kind of exercise is beneficial to your health. As health professionals we recommend aiming for at least 30 minutes of exercise 5 x a week. This physical activity includes things like aerobic/ cardio exercise as well as weight-training and stretching. Aerobic exercise like running, fast-paced walking, cycling or swimming is great for the heart and lungs. It encourages the heart to pump more efficiently and helps reduce the risk of conditions such as heart disease. Regular cardio exercise can also help to control body weight. Not to be forgotten is weight-training. This is just as important for women as it is for men as regular weight-training helps with calcium absorption into the bones, helping prevent conditions like osteoporosis (bone weakening, common in post-menopausal women).

Gaining muscle strength also helps boost your metabolism, which in turn also helps with weight control. The main thing to remember with exercise is to keep it fun! Activities like soccer, tennis, basketball or even dancing get your heart rate up and count as physical activity. If you're enjoying what you're doing you're most likely to keep it up!

Smoking

November 13, 2016

Here at the clinic we believe that a smoke-free life it best for your health. Smoking dramatically increases you chances of developing respiratory, cardiovascular and gastrointestinal diseases, thus we encourage any current smoker to quit.

 

Smoking can produce harmful physical effects such as an increase in heart rate and blood pressure, weight loss, intestinal inflammation, decreased lung function as well as diseases such as chronic obstructive pulmonary disease (COPD) and lung cancer. We understand that smoking is as much a habit as it is an addiction, so we wish to offer support to all who seek to quit.

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3F Tower A Golden Palace APT., Me tri, Nam tu liem, Hanoi, Vietnam

024-6128-1041