Top 6 Ways to Stay Healthy

Tara L. Katz, DOVia Christi Clinic Andover, Andover Rd.

Sara E. Purdy, DOVia Christi Clinic George Washington

Top 6 Ways to Stay Healthy

• 1. Eat Healthy• 2. Maintain a Healthy Weight• 3. Manage Stress• 4. Exercise• 5. Don’t Smoke• 6. Have a Primary Care Physician

Eating Healthy

10 Tips for Eating Healthy

• 1. Balance calories– Find out how many calories you need for your

daily energy needs.– The amount of calories each individual needs

varies based on sex, age, and activity level.– Track your calories with a food journal, smart

phone app or online program such as MyFitnessPal.com.

10 Tips for Eating Healthy

• 2. Enjoy your food, but eat less– Don’t eat too fast.– Pay attention to hunger cues and eat until

satisfied, not full.• 3. Avoid oversized portions– Use smaller plates, bowls, and glasses.– Portion foods before you eat.– When eating out share a dish or take home part of

your meal.

10 Tips for Eating Healthy

• 4. Foods to eat more often– Vegetables, fruits, whole grains, and fat-free or 1%

milk and dairy products.• 5. Make half of your plate fruits and

vegetables– Choose red, orange, and dark-green vegetables

such as tomatoes, sweet potatoes, and broccoli.– Add fruit as a side dish or even a dessert.

10 Tips for Eating Healthy

• 6. Switch to fat-free or low-fat (1%) milk– This has the same amount of calcium and

nutrients as whole milk with fewer calories and saturated fat.

• 7. Make half of your grains whole grains– Choose whole wheat instead of white bread or

brown rice in place of white rice.

10 Tips for Eating Healthy

• 8. Foods to eat less often– Cut back on foods and beverages high in fats,

added sugar, and salt.– Treat yourself occasionally but not every day.– Alcohol should be limited to 1 drink per day for

women and 2 drinks per day for men.

10 Tips for Eating Healthy

• 9. Compare sodium in foods– Use nutrition labels to choose lower sodium versions of

foods.• Some foods are labeled low sodium, reduced sodium, or no

salt added.

– Limit daily sodium intake to less than 2300 mg or 1500 mg if you are over 51 or have high blood pressure, diabetes, or kidney disease.

• 10. Drink water instead of sugary drinks– Soda, energy drinks, and sports drinks are a major

source of added sugar and calories.

Maintaining a Healthy Weight

What is a Healthy Weight?

• Underweight – BMI <18.5 kg/m2.• Normal weight – BMI ≥18.5 to 24.9 kg/m2.• Overweight – BMI ≥25.0 to 29.9 kg/m2.• Obesity – BMI ≥30 kg/m2.– Obesity class I – BMI of 30.0 to 34.9 kg/m2.– Obesity class II – BMI of 35.0 to 39.9 kg/m2.– Obesity class III – BMI ≥40 kg/m2.

Find Your BMI

BMI = body weight (in kg) ÷ height (in meters) squared

Risk Factors for Obesity

• 1. Unhealthy lifestyle – Poor eating habits with a lack of activity is the main cause of

obesity.• 2. Habits and weight in childhood• 3. Sleeping too little• 4. Formula feeding• 5. Mom’s habits during pregnancy

– Women who eat more calories, have diabetes, or smoke during pregnancy have a higher chance of having obese children.

• 6. Taking certain medications• 7. Hormonal conditions

Data from 900,000 adults used.

Above a BMI of 25, mortality was on average approximately 30% higher for every 5 kg/m2 higher BMI.

Obesity and Mortality

Effects of Obesity on Health• Diabetes

– More than 80 percent of cases of type 2 diabetes can be attributed to obesity.

– 24 million Americans (11%) have diabetes.– 78 million Americans (35%) have pre-diabetes.

• High Blood Pressure– 74.5 million Americans (34%).– Major risk factor for heart disease, stroke, congestive heart failure,

and kidney disease.– Dietary factors that increase blood pressure include excessive

sodium intake, overweight and obesity, and excess alcohol consumption.

– For each 1 kg (2.2 pounds) of weight loss, the systolic and diastolic blood pressures falls by approximately 1 mmHg.

Effects of Obesity on Health• Heart Disease

– 81.1 million Americans (37%).– Includes coronary disease, heart failure, structural changes, and arrhythmias.– Risk factors include high cholesterol, type 2 diabetes, high blood pressure,

metabolic syndrome, overweight and obesity, physical inactivity and tobacco use.• Cancer

– Certain forms of cancer occur with increased frequency in obese men and women. – Obesity also increases the likelihood of dying from cancer.

• High Cholesterol• Stroke• Blood Clots• Liver Disease• Gastroesophageal Reflux Disease• Osteoarthritis

Effects of Obesity on Health

• Infection• Dementia• Gout• Sleep Apnea• Asthma• Menstrual Irregularities• Decreased Fertility• Kidney Disease and Stones• Urinary Incontinence

Managing Stress

Stress and Your Health

• Stress is a normal psychological and physical reaction to the increasing demands of life.

• Stress can affect your health even though you might not realize it.

• Being able to recognize common stress symptoms can give you a jump on managing them.

• Stress that is left unchecked can contribute to health problems such as high blood pressure, heart disease, obesity, diabetes, and mental health disorders.

Common Effects of Stress

• On your body– Headache, muscle tension or pain, chest pain,

fatigue, stomach upset, sleep disturbance• On your mood– Anxiety, restlessness, lack of motivation or focus,

irritability or anger, sadness or depression• On your behavior– Overeating or under eating, angry outbursts, drug

or alcohol abuse, tobacco use, social withdrawal

10 Tips for Dealing with Stress

• 1. Don’t worry about things you can’t control, such as weather.

• 2. Solve the little problems. This can help you gain a feeling of control.

• 3. Prepare to the best of your ability for events you know may be stressful, such as a job interview.

• 4. Try to look at change as a positive challenge, not as a threat.

• 5. Work to resolve conflicts with other people.

10 Tips for Dealing with Stress

• 6. Talk with a trusted friend, family member or counselor

• 7. Set realistic goals at home and at work. Avoid overscheduling.

• 8. Exercise on a regular basis.• 9. Eat regular, well-balanced meals and get enough

sleep.• 10. Participate in something you don’t find stressful,

such as sports, social events, hobbies, deep breathing or yoga.

Exercise

Exercise

• Regular exercise helps with…– Weight control– Bone and muscle strength– Prevention of weight-related health problems• High blood pressure• Diabetes• Heart disease• Stroke

Exercise

• Reverses detrimental effects of stress• Helps with depression– Burning 350cal 3x/wk can reduce symptoms as effectively as

antidepressants• Improves learning– Exercise increases the level of growth factors

• make new brain cells and establish new connections between brain cells to help us learn.

• Builds self esteem and improves body image– Runner’s high

• Keeps your brain fit– Ward off Alzheimer's dementia

Exercise

• Average adult needs on average per week:• Moderate Aerobic activity• 150 min/wk• Brisk walk• Water aerobics• Bike on level ground

• Vigorous Aerobic activity• 75min/wk• Jogging• Swimming laps• Playing basketball

OR

PLUS • Muscle Strengthening exercise • 2 or more days per week• Works all major muscle groups

Exercise

• How to get started and make it a habit– Talk with your doctor if it has been awhile– Choose something you enjoy– Find a friend– Warm up first, gradually pick up the pace– Cool down when you’re finished– Prevent injuries – Don’t do too much too soon

Don’t Smoke

Tobacco use

• Leading preventable cause of death and illness• 400,000+ premature deaths annually– More than deaths from AIDS, automobile accidents,

alcohol, murder, suicide, drugs and fires combined– 40% cancer, 35% heart disease/stroke, 25% lung

disease • Cigarettes contain 7000 chemicals– 250 or more are known to be harmful– 69 of these are cancer causing

Health & Tobacco

• Smoking harms nearly every body system• Leading cause of/death from cancer– Lung, mouth, throat, esophagus, larynx, kidney,

bladder, pancreas…• Heart disease, lung disease, stroke, cataracts• Pregnant smokers increase risk of premature

birth, low birth weight, SIDS

Cosmetic effects

• Changes to skin, teeth, hair that add years

Cosmetic Effects

• Smoking deprives skin of oxygen and nutrients– Skin appears pale or uneven

• Chemicals destroy collagen and elastin– Sagging skin of face, breasts, inner arms

• Smoker’s pucker– Dynamic use of muscles that nonsmokers don’t

use– Lines from destroyed collagen

Cosmetic Effects

• Oral health– Gum disease, – Twice as likely to lose teeth

• Tobacco stains on teeth, nails, skin

How to Quit

• Set a quit date• Write down motivations for quitting• Talk with your doctor– Barriers to quitting– Prior attempts– Cessation aids

• Get support– 1-800-QUIT-NOW– KSQUIT.com

Timeline of Benefits of Quitting

• 20 min– Heart rate and BP drop

• 12 hours– Carbon monoxide level drops to normal

• 2 week – 3 months– Circulation and lung function increases

• 1 month – 9 months– Coughing and SOB decrease– Cilia work better to clear mucus

Timeline of Benefits of Quitting

• 1 year– Excess risk of coronary artery disease is half of

that of continuing smokers• 5 years– Cancer risk of mouth, throat, esophagus and

bladder cut in half– Cervical cancer risk drops to that of nonsmoker– Stroke risk falls to that of nonsmoker

Timeline of Benefits of Quitting

• 10 years– Lung cancer risk is about half compared to

continued smokers• 15 years– Risk of coronary heart disease is that of

nonsmoker

Have a Primary Care Physician

Have a Primary Care Physician

• Trusting, ongoing relationship with one medical provider

• Patients with a PCP have – better management of chronic diseases– lower overall health care costs– higher level of satisfaction with their care

PCP

• Primary Care Physician’s role– Medical home

• Knows your entire medical history• Treat common illnesses and refer on when necessary• Compile reports from specialists for complete picture of

your health

– Teach healthy lifestyle choices– Preventative care

• Immunizations• Screening tests to catch disease early or prevent altogether• Insurance or business incentives

Resources• Dietary Guidelines for Americans. (2010). U.S. Department of Health and Human Services. Retrieved from

http://www.cnpp.usda.gov/publications/dietaryguidelines/2010/policydoc/policydoc.pdf • 10 Tips to a Great Plate. (2011). United States Department of Agriculture. Retrieved from http://

www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet1ChooseMyPlate-BlkAndWht.pdf• Stress. How to Cope Better with Life’s Challenges. (2010). Family Doctor. Retrieved from http://

familydoctor.org/familydoctor/en/prevention-wellness/emotional-wellbeing/mental-health/stress-how-to-cope-better-with-lifes-challenges.html

• Stress Management. (2014) Mayo Clinic. Retrieved from https://www.mayoclinic.org/healthy-living/stress-management/basics/stress-basics/hlv-20049495

• Obesity in adults: Prevalence, screening, and evaluation. (2014) UpToDate. Retrieved from http://www.uptodate.com/contents/obesity-in-adults-prevalence-screening-and-evaluation?source=see_link

• Obesity in adults: Health hazards. (2014) UpToDate. Retrieved from http://www.uptodate.com/contents/obesity-in-adults-health-hazards?source=see_link#H9

Resources• Tobacco and Smoking – AAFP Policies. (2014) . American Academy of Family Physicians. Retrieved from

http://www.aafp.org/about/policies/all/tobacco-smoking.html• Harms of Smoking and Health Benefits of Quitting. (2011) National Cancer Institute. Retrieved from

http://www.cancer.gov/cancertopics/factsheet/Tobacco/cessation• Surprising Ways Smoking Affects Your Looks and Life. (2014.). WebMD. Retrieved from

http://www.webmd.com/smoking-cessation/ss/slideshow-ways-smoking-affects-looks• When Smokers Quit – What Are Benefits Over Time? (2014). American Cancer Society. Retrieved from

http://www.cancer.org/healthy/stayawayfromtobacco/guidetoquittingsmoking/guide-to-quitting-smoking-benefits

• How Much Physical Activity Do Adults Need? (2014). Center for Disease Control. Retrieved from http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.html

• The Exercise Habit (2014). FamilyDoctor.org Retrieved from http://familydoctor.org/familydoctor/en/prevention-wellness/exercise-fitness/exercise-basics/the-exercise-habit.html

• Choosing a Primary Care Provider. (2012). MedlinePlus. Retrieved from http://www.nlm.nih.gov/medlineplus/ency/article/001939.htm

• Importance of a Primary Care Physician (2014) Retrieved from http://www.bjsph.org/upload/docs/PWHC/Better%20Living/2012Oct/Oct_PrimaryCarePhysician.pdf

• The Importance of Having a Primary Care Physician. (2013) For Your Benefit. Retrieved from http://www.mass.gov/anf/employee-insurance-and-retirement-benefits/manage-your-health/health-care-tips/the-importance-of-having-a-primary-care-physician.html

• 7 Mind-blowing Benefits of Exercise (2012). U.S. News & World Report. Retrieved from http://health.usnews.com/health-news/diet-fitness/slideshows/7-mind-blowing-benefits-of-exercise/1