Diet hygiene

							Hygiene


Hygiene is important, both for sports people and those who don't play sport. It can help keep us
healthy and keep our friends!


In particular, you should be paying attention to:


Washing: Everybody should have a bath or shower regularly to help keep them clean and free of
odours. Athletes in particular need to wash more than most people because:


When we exercise, we sweat. Sweat includes water, salt, ammonia and other waste products.
Sweat itself doesn't actually smell. The smell comes from bacteria on the skin feeding on the
sweat!


Cleaning your teeth: If you don't brush your teeth at least twice a day, bacteria and plaque can
build up in your mouth. This can lead to tooth decay, gum disease and bad breath. You should
also get your teeth checked at least once a year by your dentist.


Changing your clothes: When we sweat, our clothes get damp. If you leave them, bacteria feed
off this sweat and they start to smell. Change your clothes regularly and wash them thoroughly to
avoid this.




Foot care

Our feet need looking after too. We are constantly on our feet, wearing hot, sweaty shoes and
trainers. Our feet also have lots of crevices, like inbetween our toes, where dirt and sweat can
lurk!


Athletes foot


This is a fungus which grows inbetween your toes. It is caught through contact with the infection,
so for example walking on changing room floors and using other peoples towels etc. It can be
quite itchy but can be treated using creams and powders from the chemist. You can avoid
catching it by wearing flip-flops in communal areas of changing rooms, washing your feet
regularly and drying them well, as well as not sharing socks/towels and avoiding shoes that make
your feet sweat!


Verrucas


These are very easily caught, through walking on communal changing areas and sharing towels
etc. They are actually flat warts on the sole of the foot. You can avoid them by wearing flip flops in
communal areas and not sharing towels etc. If you have one, you should wear flip flops or even
socks when swimming. You can treat them with products from the chemist.


It is also important to make sure your shoes fit properly, are suitable for the activity and are
changed when they get old to avoid:


Blisters


When your shoes rub on your feet the friction causes a blister. These should be kept clean and
dry and covered with a plaster. This will help it to heal on its own. Don't burst it yourself as this
increases the risk of infection!


Corns


Corns are hard pads of skin on the feet and toes. They are caused by rubbing shoes and
excessive weight bearing on one part of the foot. You can get corn plasters to help get rid of
them.


Bunions


Bunions are caused by ill fitting shoes, especially high heels! They occur on the joint between the
big toe and foot which starts to look larger and inflamed. The only option to correct this problem is
surgery.
Diet and Nutrition
People are always talking about a balanced diet, but what does this actually mean? A balanced
diet contains all the nutrients you need, in the right amounts to keep you healthy.



The best way to make sure you get this is by eating a varied diet. One that contains the following
four food groups:


       Meat and fish
       Dairy products
       Fruit and vegetables
       Bread, cereals, potatoes, nuts, pulses etc


Doing this will ensure you get a mixture of Carbohydrates, Proteins and Fats.


Carbohydrates


       These are our main source of energy
       They can be simple carbohydrates - sugary foods like cakes and biscuits etc!
       Or complex - starchy foods like potatoes, rice and pasta - we should eat more of these
        than simple carbs
       Complex carbohydrates are broken down into simple carbs (such as glucose/fructose
        etc) in the stomach. Some is used for energy straight away and some is stored in the liver
        and muscles as glycogen
       Carbohydrates should make up a total of 55% of your daily diet


Proteins


       Proteins are used to help us grow and repair tissues
       Proteins are found in animal products such as meat, fish, milk and eggs
       They are also found in beans and lentils
       Proteins are made from amino acids
       Amino acids can be either essential, meaning we can't make them in the body so you
        must eat them in your diet
       Or non-essential - meaning your body can make them
       Proteins should make up 15% of your daily diet
Fats


       Fats are a source of energy and also provide warmth for our bodies and protection for our
        vital organs
       There are three types of fat:
       Saturated Fatty Acids - Which are mainly found in animal fats and are usually hard at
        room temperature e.g. butter
       Monosaturated Fatty Acids - These are usually liquid at room temperature such as oils
       Polyunsaturated Fatty Acids - These are the best type of fat for you and are found in oily
        fish and some oils
       Fats should make up 30% of your daily diet




We also need the following nutrients in small amounts, to stay healthy:
Vitamins


       Vitamins are needed for chemical reactions and also to help our bones, skin and teeth to
        grow
       They can be either fat soluble or water soluble
       Fat soluble vitamins can be stored in the body and include:
            o    Vitamin A for growth and seeing in the dark! Found in vegetables, liver and eggs
            o    Vitamin D for strong bones, found in milk, fish and eggs
       Water soluble vitamins cannot be stored in the body so we need to eat these in our diet
       They include Vitamin C which you need for healthy skin, gums. This is found in fruit and
        vegetables


Minerals


       We need them for healthy bones and teeth, as well as the growth of other tissues
       Minerals include things like:
            o    Calcium for strong bones and teeth as well as muscle contraction. This is found
                 in dairy products and vegetables
            o    Iron for haemoglobin in red blood cells. You can get iron from liver, beans and
                 other green vegetables
       They are used in many chemical reactions in the body too


Water


       Water doesn't count as a nutrient, but its something your body needs
       You need it in chemical reaction and for when you sweat to cool your body down
       If you don't drink enough you can become dehydrated. This can affect your performance
       If you drink too much you just produce extra urine to get rid of it!


Fibre


       Fibre isn't really a nutrient either, but you definitely need it in your diet
       It keeps your digestive system working properly
       You can find it in fruit and vegetables