the power of healthy choices 2009
TRANSCRIPT
Simple Steps to Healthy Habits
Presented by Holly Shaffer, MS, CHES
The Power of Numbers • What is normal: Cholesterol, Blood pressure, etc
The Power of Exercise• How even a little bit of exercise can greatly improve our health
The Power of Good Nutrition• The Super Foods of Health and Disease Prevention
The Power of the Mind/Body connection• Tips for a less “Stressed” Life
Today’s Topics Include:
“Good health is the most
important thing.
More than success,
more than money,
more than power.”
- Quote from Godfather II
What does being “well” mean to you?
•Physical Health
•Mental Health
•Social Health
•Spiritual Health
•Social Support
•Job Satisfaction
•Nurturing Relationships
Are you on a roll or stuck in a rut?
Can anyone tell me who Robert Peary was?
What about Frederick Cook?
What we can learn from this story?
You need to prepare for what lies ahead.
A Tale of Two Leaders: Meet Don & Nelson
Don & Nelson Summer 1967
* Don and Nelson have given their permission to be featured in this presentation.
“Knowledge is power” -Francis Bacon
•Cholesterol
•Blood Pressure
•Blood Glucose
•Waist Circumference
What is Normal? Total Cholesterol should be below 200 mg/dl
HDL (Good) Cholesterol Level
•Optimal•60 mg/dl or higher
•Normal •40-50 mg/dl for men•50-60 mg/dl for women
•Below Normal HDL (at risk)•Less than 40 mg/dl for men•Less than 50 mg/dl for women
LDL (Bad) Cholesterol Level
•Optimal•Less than 100 mg/dl
•Normal•100 to 129 mg/dl
•Borderline high•130 to 159 mg/dl
•High•160 to 189 mg/dl
Source: American Heart Association Guidelines
Blood Pressure Category
Systolic(mm Hg)
Diastolic(mm Hg)
Normal less than 120 and less than 80
Prehypertension 120–139 or 80–89
High
Stage 1 140–159 or 90–99
Stage 2 160 or higher or 100 or higher
What is “Normal”…
Source: American Heart Association Guidelines
How can you lower your blood pressure?
(without medication)
High blood pressure is the leading cause of stroke.
Normal- levels up to 100 mg/dl
Prediabetes- levels between 100 -126 mg/dL
(These levels may indicate an increased risk for type 2
diabetes and its complications.)
Diabetes- Diagnosed when fasting blood glucose levels are 126 mg/dL or higher.
*Acceptable ranges of blood glucose levels vary from fasting vs. non-fasting and screening vs. diagnostic testing
Visceral Fat (fat around the middle)Held within the deep organs increases pro-inflammatory diseases like:◦ CAD (Coronary Artery Disease)◦ Depression/Bipolar◦ Alzheimer's◦ RA
Waist Circumference
◦ Less than 35 inches for a woman◦ Less than 40 inches for a man
Waist to hip ratio is more important than BMI or body fat measure when it comes to estimating risk of heart disease due to obesity!
Apple vs. Pear
Lowers blood pressure
Raises “good” cholesterol
Decreases inflammation (lowering CRP levels)
Helps to keep arteries flexible
Reduces stress
Strengthens the heart muscle
Can help to cure depression and anxiety
Helps you get a good nights sleep
Improves metabolism
Protects against diabetes
Decreases fat around the middle, which may not show up on the scale
How Much?30 Minutes Most Days of the Week
For every 5 lbs of excess body fat your heart has to create 1,000 miles of blood vessels.
That is the distance from Exton, PA to Orlando, FL!
Nelson
Activity at Work: Job as mail carrier included daily walking (5 days a week)
Leisure Activities: Hiking on weekends year round
Household Chores: Used push mower to cut grass.
Don
Activity at Work: Job in the banking industry was mostly sedentary.
Leisure Activities: Gardening during summer months
Household Chores: Used riding mower to cut grass. Frequently helped with vacuuming and mopping the floors
Limit Unhealthy Fats- Choose Olive or Canola oil and margarines labeled “trans fat-free”
Choose Low-fat protein- Choose low fat/fat free dairy, fish, soy products, skinless chicken, beans and peas
Eat more Fruits & Veggies- Choose fresh, frozen or low-sodium canned. Choose fruit packed in natural juice or water.
Select Whole Grains- Choose 100% whole wheat bread, high fiber cereal (5g per serving), brown rice, whole grain pasta, and oatmeal
Practice Moderation & Balance- vs.
Don
Favorite food: anything fried.
Tobacco Use: Smokes 2 packs of cigarettes a day
Weight Control: Struggles with obesity and is typically 40-50 lbs overweight.
Nelson
Favorite food: beans
Tobacco Use: Has never used any form of tobacco
Weight Control: Has worked at maintaining a healthy weight through out his life.
Tobacco Use is particular damaging to the body.
◦Raises blood pressure
◦Constricts arteries
◦Deprives heart of oxygen
◦Greatly increases risk of heart attack in younger women
◦Exposure to second hand smoke also raises risk of heart disease and cancer
• Yoga/Tai Chi Complete Breathing
• Prayer/Meditation Hobbies
• Massage Journaling/Reading
• Listening to music Socializing with friends & family
Don- 76 years old
2009
• Overall health: History of heart, kidney, and thyroid disease, mini stroke (TIA) depression, back problems, PAD
• Medications: Takes 10 different types of meds 4 times a day.
• Quality of Life: No longer drives and lives in an Assisted Living facility due to short term memory issues
• Outlook on Life: Misses his independence, his wife, and living at home, enjoys playing bingo/karaoke and spending time with his family and friends especially Nelson!
Still the Best of Friends
but…
Nelson- 86 years old
2009
• Overall health: No current health issues except for arthritis in the knees and back, in remission from Prostate Cancer for 4 years
• Medications: Takes multiple vitamin and medicine for high blood pressure
• Quality of life: Still drives, lives at home and goes to Florida every winter. (with his wife)
• Outlook on Life: Is active in various community organizations, favorite hobbies include collecting sea shells and making shell mirrors. Enjoys spending time with his family and friends and going to visit with Don!
Don’s My Dad!
How do I know so much about the lifestyle habits of Don & Nelson?
A journey of thousand miles begins with a single step.
- Lao-tzu, Chinese philosopher
Discover Your Road to Health
TODAY…
