Making Active Lifestyle Changes
-
Upload
smtibor -
Category
Health & Medicine
-
view
1.488 -
download
1
description
Transcript of Making Active Lifestyle Changes
Making Active Lifestyle Changes
By: Joshua A. Morton I, MD, MBA-HCM
Lifestyle Traps Long Work Hours
Physical Limitations
Convenience Eating (Eating on the Go)
Grocery Shopping Pitfalls
Unhealthy Must Haves
Emotional Eating
Lack of Motivation
CDC Obesity Statistics for 2009–2010
Long Work Hours Don’t let long work hours deter you
Make time for what counts: YOU
“Look Doc, I simply don’t have the time or energy to workout after I leave the office…”
Get Moving
What are the Benefits? Healthy way to relieve work stress
Weight loss
Lower blood pressure
Increase stamina ( stress tolerance)
Increase HDL (healthy cholesterol)
Elevate endorphin levels (happy hormones)
What are the Benefits? Losing just 5 to 10 pounds could lower your
cholesterol and triglycerides.
Regular exercise raises HDL cholesterol. HDL is responsible for removing the fatty streaks from arterial walls.
Endorphins are a chemical that your body releases to interact with your brain’s perception to pain. These endorphins also trigger a positive feeling in the body, similar to that of morphine. This is often described as “runner’s high,” giving an energizing, positive feeling.
Long Work Hours Don’t let your favorite television show deter
you
Make time for what counts: YOU
“Look Doc, I simply don’t have the time or energy to workout after I leave the office…”
Watch and Move
What are the Benefits? Reduce the risk of heart disease, stroke, and
diabetes
Improve range of movement and flexibility as you age (improve Rheumatoid Arthritis (RA) symptoms)
Maintain bone mass (fight Osteoporosis)
Enhance self-esteem
Physical Limitations
Don’t let your physical limitations deter you“Look Doc, I’m not as young as I used to be…”
“I’m overwhelmed with my weight…” “My neck… My back… My knees…”
Just Move
Don’t let your physical limitations deter you
Grocery Shopping and Convenience Eating
Pitfalls
Excessive amounts of these foods could affect your libido
Negative Effects of Fatty Foods
The formation of plaque in the arteries (atherosclerosis): “The buildup of plaque narrows the lumen of an artery and restricts blood flow to the organs and tissues. Narrowing of the arteries close to the heart leads to coronary artery disease. Carotid artery disease is a consequence of atherosclerosis in the arteries close to the brain. Plaque accumulation in the arteries in the arms and legs causes peripheral artery disease.”
Source: “The Effects of Fatty Foods on the Body”
Negative Effects of Fatty Foods
Insulin Resistance: “Fat interferes with the body's ability to use insulin. Obesity is a contributing risk factor for an increasingly common condition called metabolic syndrome. Metabolic syndrome increases the risk for coronary artery disease, stroke and type 2 diabetes.”Source: “The Effects of Fatty Foods on the Body”
Negative Effects of Fatty Foods
Increased Risk for Cancer: “The National Cancer Institute attributes obesity as a risk factor in 25 to 30 percent of cases of colon, postmenopausal breast, endometrial, kidney and esophageal cancers. Another startling statistic reveals that 14 percent of cancer deaths in men and 20 percent of deaths in women were attributed to being overweight. Obesity can impede the detection of a breast tumor on a mammogram.”
Source: “The Effects of Fatty Foods on the Body”
Negative Effects of Fatty Foods
Development of Gallstones: “Diets that are high in fat and cholesterol and low in fiber increase the risk for gallstones. Fatty foods increase cholesterol levels in bile and slow gallbladder emptying. Gallstones travel into the bile ducts and cause a blockage. This is commonly referred to as a gallbladder attack. The symptom of sudden pain caused by the blockage often happens after eating a high-fat meal.”
Source: “The Effects of Fatty Foods on the Body”
Unhealthy Must Haves Water is an essential ingredient for a healthy
body. It hydrates and helps the body flush away toxins and by-products.
You should not reward yourself with a sweet treat after every meal. Limit yourself to one snack-size portion only! If you begin dinner with a broth soup or salad, you will hardly have room to finish what’s on your plate.
Smoking causes hardening of the arteries, chronic lung diseases, cancer, and anorexia, lowers HDL and bone density, accelerates aging, etc.
“Look Doc, isn’t there water in my coffee and soda…”
“I must have dessert after every meal…” “I need a cigarette when…”
Food Selection Tips “The Mediterranean diet emphasizes eating
foods like fish, fruits, vegetables, beans, high-fiber grains and breads, and olive oils. These foods are rich with monounsaturated fats, fiber, and omega-3 fatty acids.”
Source: “Cholesterol Management”
Food Selection Tips The Therapeutic Lifestyle Changes (TLC) diet is
recommended by the National Cholesterol Education Program of the U.S. National Institutes of Health and suggests limiting fats in your diet. 25 to 35 percent of your daily calories may come
from fat, mainly unsaturated fat (plant fats); most of the fat should be monounsaturated, and only 10 percent of the fat should be polyunsaturated fat (fish and grain fats)
Less than 7 percent of your daily calories should come from saturated fat (meats, dairy products, chips, and pastries)
Eat no more than 200 mg of dietary cholesterol a day
Source: “Cholesterol Management”
Food Selection Tips
Benefits of Healthy Food Selection
Fiber, fiber, fiber! (Notice the trend?)
Fiber helps the body get rid of fat
Insoluble fiber: “This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.”
Soluble fiber: “This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.”
Source: “Nutrition and Health Eating”
Emotional Eating Don’t let your mood deter you
Believe it or not, people tend to fall off track during celebratory occasions; just as much as they do during periods of depression
“Doc, I tend to fall off track when…”
Have a Realistic Plan Have your own reason for making a change. If you
do it because someone else wants you to, you're less likely to have success.
Set goals. Include long-term goals as well as short-term goals that you can measure easily.
Measure improvements to your health. For example, keep track of your blood pressure, cholesterol, or blood sugar. Or, see how you can shorten the time it takes to walk a mile.
Think about what might get in your way, and prepare for slip-ups.
Get support from your family, your doctor, your friends, and from yourself.
Have a Realistic Plan to Fight Lack of Motivation
Here's one person's list of barriers to taking a brisk 30-minute walk every day, along with some possible solutions:
Barriers Solutions
"I might be too busy." My backup plan will be to break my usual 30-minute walk into two 15-minute walks or three 10-minute walks.
"I might get bored." I'll listen to music or a podcast while I walk. I'll get my neighbor to walk with me.
"It might rain." My backup plan will be to use an exercise DVD or a treadmill in front of my TV when the weather's bad.
Medical DisclaimerYou must not rely on the information in this presentation as an alternative to medical advice from your doctor or other professional health care provider. If you have any specific questions about any medical matter, you should consult your doctor or other professional health care provider. If you think you may be suffering from any medical condition, you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information discussed in this presentation.
Any Questions?
Image Sources Ogden, Cynthia et al. Number 82, January 2012:
Prevalence of Obesity, NCHS Data Brief, Retrieved March 18, 2012, from www.cdc.gov/nchs/data/databriefs/db82_fig1.png
Microsoft Office (n.d.); Retrieved March 16, 2012, from office.microsoft.com/en-us/images/
NIH (n.d.); Retrieved April 2, 2012http://vsearch.nlm.nih.gov/vivisimo/cgi-bin/query-meta?v%3Aproject=medlineplus&query=atherosclerosis
Sources Gromisch, Maryann; November 7, 2010; Effects of Fatty Foods on the
Body; Retrieved March 16, 2012, from www.livestrong.com/article/298660-the-effects-of-fatty-foods-on-the-body/#ixzz1pLmmI0rK
WebMD; updated June 2010; Cholesterol Management; Retrieved March 16, 2012, from www.webmd.com/cholesterol-management/tc/high-cholesterol-lifestyle-changes
WebMD; updated June 2010; Cholesterol Management; Retrieved March 16, 2012, from www.webmd.com/cholesterol-management/high-cholesterol-using-the-tlc-diet#
Mayo Clinic Staff (n.d.) Dietary fiber: Essential for a Healthy Diet; Retrieved March 16, 2012, from www.mayoclinic.com/health/fiber/NU00033
WebMD; updated June 2010; Cholesterol Management; Retrieved March 16, 2012, from www.webmd.com/cholesterol-management/tc/high-cholesterol-lifestyle-changes?page=2