YOU’RE THE BOSS:How To Be The CEO of Your HealthMichelle A. Gourdine, M.D.Author, Reclaiming Our Health: A Guide to African American WellnessCEO, Michelle Gourdine & Associates

YOU’RE IN CHARGE!

HERE’S THE PROBLEM…

• Source: Washington Post

HEALTHCARE’S NEW FOCUS

4 Unhealthy Behaviors Drive 75% of Healthcare Spending

$1.8 trillion

2009 total health expen-ditures = $2.4 trillion • Tobacco use

• Physical inactivity• Poor nutrition• Lack of stress management

(Source: Medical Economics and Dr. Michael Roizen)

90% of chronic disease care is self-care.

Most healthcare takes place outside the doctor’s office.

People manage their health through day-to-day decisions.

•90% of type 2 diabetes, •80% of heart disease and •60% of cancer

can be prevented by basic healthy lifestyle choices.

Source: David Katz, MD, MPH, Author What To Eat; Director, Yale University Prevention Research Center

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Disease Self-management

▫Improves health

▫Reduces hospitalizations

http://www.des.emory.edu/mfp/Bandura1999MC.pdfhttp://www.ncbi.nlm.nih.gov/pubmed/11769298http://www.ncbi.nlm.nih.gov/pubmed/11606875?dopt=Abstract

5 QUESTIONS to Take Charge

of Your Health

1. Am I within 5 lbs of my ideal weight?2. Do I exercise > 30 minutes most days?3. Do I eat 5 fruits/vegs most days?4. Do I avoid all tobacco products?5. Do I have < 2 alcoholic drinks per day?

QUESTION #1

Am I within 5 pounds of my ideal body weight?

KEEP YOUR BMI IN THE HEALTHY ZONE•18.5 - 24.9 =“ideal”

•25 - 29.9 = overweight

•>30 = obese

•“Google” BMI calculator

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WAIST SIZE PREDICTS HEART DISEASE RISK

Keep your waist size <35 inches (women) <40 inches (men).

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QUESTION #2

Do I exercise 30 minutes or more most days of the week?

WALK 10,000 STEPS A DAY

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QUESTION #3

Do I eat a healthy diet with five fruits and/or vegetables most days?

SWITCH FROM WHITE TO BROWN

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EAT A RAINBOW OF FRUITS AND VEGETABLES

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QUESTION #4

Do I avoid all tobacco products?

DON’T SMOKE

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QUESTION #5

Do I have two or fewer alcoholic drinks per day?

HEALTH BENEFITS OF RED WINE• Lowers cholesterol

• Reduces risk of heart disease

• Reduces risk of stroke

Filling a wine glass to the brim is NOT considered a glass of wine!

QUESTION #5.1

How well am I managing my stress?

STRESS LESS

• Laugh out loud.

▫Reduces stress hormones for up to 12 hours.

•Breathe deeply.

▫Cuts stress instantly and lowers blood pressure.

•Sleep 7 to 9 hours a night.

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SHUT DOWN!

THE GOOD OLD DAYS

GET REGULAR CHECKUPS

GETTING THE MOST FROM YOUR DOCTOR’S VISIT•Know what you want…your GOALS

•Make a list of questions. When asking your questions:

•Gather any information about your health that your provider might need (e.g. list of meds, symptoms, test results, etc.)

•Bring a family member or friend

Source: Daltroy LH. "Getting the Most from a Visit to the Doctor" Harvard School of Public Health: Health Literacy Website. 2001

5 QUESTIONS to Ask Your Doctor

1. Do I really need this med/test/procedure?2. What are the risks?3. Are there simpler, safer options?4. What happens if I don’t do anything?5. How much does it cost?

5 THINGS to Consider when getting

a second opinion

1. You’re not betraying your doctor.2. A good doctor won’t mind at all.3. If you have a serious diagnosis, get one.4. If you’re considering an invasive procedure or

experimental treatment, get one.5. If your diagnosis is not clear, get one.

DON’T FORGET ROUTINE SCREENINGS

•Blood pressure check every 2 years…more frequent if high•Cholesterol test every 5 years•Diabetes test every 3 years •Colonoscopy every 10 years starting at age 50•Dental exam and cleaning yearly •Eye exam every 1 to 3 years•Height, weight, BMI every year or 2•Flu shot yearly•Tetanus booster every 10 years

DON’T FORGET ROUTINE SCREENINGS •Prostate cancer screening and PSA ▫Discuss with provider starting at age 50…age 45 if African American

•Annual lung cancer screening (low dose CT scan) for smokers 55 – 80 with:▫30 pack year smoking history AND ▫Currently smoke or have quit within past 15 years

•Mammogram every 2 years starting at age 50•Pap smear (and HPV)▫Every 3 years starting at age 21▫Every 5 years starting at age 40

Source: http://www.nlm.nih.gov/medlineplus/ency/article/007465.htm

5 RESOURCES for Empowered Patients

1. www.choosingwisely.org2. www.costhelper.com3. www.mayoclinic.com4. www.webmd.com5. www.nlm.nih.gov

GOOD HEALTH STARTS HERE

“Creating a healthcare system in which ALL people benefit equally.”

Michelle Gourdine and Associates LLC

www.michellegourdine.com