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The Secret of Healthy Lifestyle
Ageing Generation
What is the Secret?
What Is Health?
Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.
World Health Organization
• High in fresh fruits, vegetables, bread, grains, potatoes, beans, nuts and seeds
• Weekly intake of eggs: 0 to 4• Minimal intake of red meat• Low to moderate intake of dairy products,
fish, and poultry• Frequent and regular use of olive oil• Intake of fruit juice• High in omega-3 fatty acids
An Alkaline Diet• Acids, by-products of metabolism, disposed of
through urine & sweat• High alkaline diets recommended during significant
physical & mental stress to remove excess acids • Best to balance acid & alkaline foods;• Normal pH levels– Urine: (4.5-8) based on foods eaten during day– Blood: (7.41) slightly alkaline
What are the benefits of healthy eating and active living?
• Helps you learn• Promotes healthy weight• Sports performance• Keeps you healthy• Prevents diseases• Dental health
• Sleep better• Increase self-
esteem & self-confidence
• Decrease depression & anxiety
Principles of Good Eating
VarietyBalanceModeration
Planning in advance is important
General rule90% of foods should be healthyLimit junk foods to ≤ 10% of the diet
Active Living
Do you get 60 minutes of physical activity everyday?
Healthy Lifestyle versus Weight
BMI= 32 kg/m2obese
BMI= 21 kg/m2normal weight
Encouraging Active Living
• Active Transportation• Intramurals & Informal activities• Access to school/community resources after
school hours• Physical Education• Activities in other classes
Physical Activity: Its Rewards
• Enhances healthy growth and development
• Promotes coordination and balance
• Improved sleep
• Increased concentration
• Better academic intellectual skill
• Improved self esteem
• Learn social skills – cooperation, teamwork, listening
Depression, Delirium, and Dementia in Older Adults
Depression, Delirium, and Dementia in Older Adults
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Definition of Depression
• Clinical syndrome characterized by lower mood tone, difficulty thinking, and somatic changes precipitated by feelings of loss and / or guilt.
• Diagnostic labels: minor depression, major depression, adjustment disorder with depressed mood, dysthymia, bipolar depression, seasonal affective disorder
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Prevalence of Delirium and Dementia
• Delirium – a reversible confusional state, a mental disturbance characterized by acute onset, disturbed consciousness, impaired cognition, and an identifiable underlying medical cause (medications, anesthesia, sleep disturbance, electrolyte imbalance, etc.)
• Dementia – an irreversible confusional state, , acquired impairment of mental function, not the result of impaired level of arousal, with compromise in at least three areas of mental activity.
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Prevalence of Delirium and Dementia
• About 2% of all ages and 15% of those over age 65 are estimated to have cognitive disorders, such as delirium or dementia (up to 50% over 85 are thought to have dementia. )
• Alzheimer’s disease accounts for 50% to 60% of all dementias in the U.S.
• Incidence of dementia will increase to 14 million by 2050
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Symptoms
Parameter Delirium Dementia
Onset Short, rapid, hours/days
Insidious and gradual
Presentation
Disoriented, fluctuating moods
Vague symptoms, loss of intellect, agitated, aggressive
Course Hours, weeks, or longer
Slow and continuous
Sleep/Wake Worse at night in darkness and on awakening, insomnia
Worse in evening; “sundowning”, reversed sleep
Duration Hours to < month Month to years
Affect Labile variable; fear / panic, euphoria, disturbed
Easily distracted, inappropriate anxiety, labile to apathy
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Symptoms
Parameter Delirium Dementia
Judgment Impaired; difficulty separating facts and hallucinations
Impaired, bad / inappropriate decisions, denies problems
Psychotic symptoms
Delusions Misperceives people and events as threatening; late delusions, hallucinations
Level of Consciousness
Disturbed Intact
Recent Memory
Impaired, but remote memory is intact
Short term memory deficit in early course, progresses to long-term deficits, confabulation, perseveration
How do we get message to those that need it the most
• How do we change lifestyle
• Those that need change are not here
Exercise is the best medicine
Concepts of Physical Fitness 14e 35
Adopting an Active Lifestyle
• Lifestyle activities are the foundation of an active lifestyle.
• Lifestyle activities include activities of daily living and less intense sports and recreational activities.
• Should expend more energy than normally expended at rest.
The Activity Pyramid
Lifestyle activity is at the base of the pyramid
because it is something that everyone can do on
a regular basis.
Exercise
• We need at least an hours exercise a day. This does not mean we have to run for an hour. Exercise can be anything that gets our body moving. It is a good idea to vary your exercise so that you don’t get bored and so that you exercise different muscles.
cycleclimb the stairs
run
walk
skip
stretch
jump
hop
skate
swim
netball
basketball
football
hockey
squash
soccer
table tennis
softball
Factors for Increased Vascular Disease• Emotions– Fear– Stress/Anxiety– Anger
• Treatments and Medications that Worsen CVD
• Poor Nutrition
• Sedentary Lifestyle
• Increased Weight
Control Emotions, Control Stress
Exercise – Walk at least 1 hour a day 3-5 days a week
Eat Healthy – reduce fats and animal proteins, largest meals should be lunch and breakfast, watch intake after 5pm.
Reduce Weight – “Loose the Fat, Loose the Plaque”
Waist Management
Quit Smoking
Get Regular Check-ups
Know your Numbers – Cholesterol, Blood Pressure, HGAIC (Hemoglobin A1c)
Balance
