DMRC Headley Court
HEALTH AWARENESS LEAFLET
8 tips for eating well
These practical tips can help you make
healthier choices this year. The two keys
to a healthy diet are eating the correct
amount of food for how active you are
and eating a range of foods to make sure
you're getting a balanced diet.
A healthy balanced diet contains a
variety of types of food, including lots of
fruit, vegetables and starchy foods such
as wholemeal bread and wholegrain
cereals; some protein-rich foods such as
meat, fish, eggs and lentils; and some
milk and dairy foods
1. Base your meals on starchy
foods
2. Eat lots of fruit and veg
3. eat more fish
4. Cut down on saturated fat and
sugar
5. Try to eat less salt – no more
than 6g a day
6. Get active and try to maintain a
healthy weight
7. Drink plenty of water
8. Don’t skip breakfast
For more information and advice contact:
Your Medical Centre or visit
http://www.eatwell.gov.uk
References: http://www.hpro.nhs.uk
accessed 18 Jan 11
http://www.eatwell.gov.uk
Your APTC Health Trainer can help
accessed 18 Jan 11
http://www.beatingbowelcancer.org you maintain a healthy weight just
accessed 18 Jan 11
January 2011
Issue 1/11
Monthly Health Theme Whats on this month
Jan 4
What is bowel cancer? World Braille Day
World Blind Union
Bowel cancer (also known as colorectal cancer or colon http://www.worldblindunion.org
Jan 5
cancer) is any cancer that affects the colon (large bowel) Hypoparathyroidism Awareness Day
and rectum (back passage). Hypoparathyroidism Uk
http://www.hypoparathyroidism.org.uk
Most bowel cancers start as benign innocent growths – Jan 23 – 30
called polyps – on the wall of the bowel. Polyps are like Cervical Cancer Awareness Week
small spots or cherries on stalks and most do not produce Jo’S Trust Fighting Cervical Cance
http://www.jotrust.co.uk
symptoms. Polyps are common as we get older and most Jan 24 – 30
polyps are not pre-cancerous. Leprosy Week
Lepra Health In Action
One type of polyp called an adenoma can, however, http://www.lepra.org.uk
become cancerous (malignant). If left undetected the Jan 24 – 30
cancer cells will multiply to form a tumour in the bowel. Be Loud! Be Clear!
Beating Bowel Cancer
If untreated, the tumour can grow into the wall of the bowel http://www.beatingbowelcancer.org
or back passage. Once cancer cells are in the wall, they Jan 24 – 30
Cancertalk Week
can travel into the bloodstream or lymph nodes; from here Macmillan Cancer Support
the cancer cells can travel to other parts of the body. For http://www.macmillan.org.uk
bowel cancer, the most common places for bowel cancer Jan 24 – 28
Food Allergy & Food Intolerance Week
cells to spread to are the liver and the lungs. The process Allergy Uk
of spread is called metastasis. http://www.allergyuk.org
The earlier bowel cancer is caught, the easier it is to treat
Jan 30
World Leprosy Day
Lepra Health in Action
http://www.lepra.org.uk
Bowel cancer symptoms Jan 31
The first step you can take to protect against bowel cancer National Bug Busting Day
Community Hygiene Concern
is to make sure you are aware of the symptoms. And most http://www.chc.org
importantly, see your MO if you are at all concerned.
If you have any of the higher risk bowel cancer symptoms
listed below for more than six weeks you should visit your
Medical Centre.
Bleeding from the bottom (rectal bleeding) without any
obvious reason. If you have other symptoms such as
straining, soreness, lumps and itchiness the problem is
likely to be piles but it’s still important to get this confirmed
by your medical centre
A persistent change in bowel habit especially going to
the toilet more often or experiencing looser stools for
several weeks
Abdominal pain especially if severe
Foreword by the
A lump in your tummy Commanding Officer DMRC
Weight loss and tiredness (signs of anaemia) Health is something we take for granted
Please remember that most of these symptoms will not be and illness an inconvenient consequence
of daily living. However, much illness is
bowel cancer, but to rule it out you must first visit your preventable by making reasonable
medical centre. lifestyle choices such as taking regular
exercise, eating a healthy diet,
For more information: http://www.beatingbowelcancer.org moderating alcohol consumption and not
smoking. In addition, the cause of much
disease can be altered for the better by
seeking advice early.
Tip of the month This health awareness leaflet will provide
useful information on a variety of health
issues and I would strongly urge you all
“Stick with the New Years resolutions. to take a moment to read its contents.
The least that will happen is that you will
You made them for a reason so don’t lose have an opportunity to improve your
sight” health.
Editors notes
Failure is only a fact when you give up. Everyone gets If you have any comments please contact
knocked down, the question is: Will you get back up? SSgt Jon Street APTC on 95238 7030
ask!