Transforming Health<br />Because Health Drives Performance<br />
Why be concerned?<br />Body slows down after 40<br />Low energy<br />Can’t recover as quickly<br />Food choices affect mor...
What is the current status<br />Most urban residents overweight by 30 years age; take health for granted<br />Sedentary li...
Impact of poor health<br />Ripple effect on all areas of life<br />High cost of health care affects budgets<br />Low produ...
Common chronic diseases<br />Metabolic syndrome<br />Diabetes<br />High blood pressure<br />Depression<br />Heart disease<...
Complications of chronic diseases<br />Organ failure (kidneys, heart, lungs)<br />Gangrene of feet (diabetes)<br />Blindne...
What is normal<br />WHO definition: Health is the complete physical, mental and social well being of an individual, and no...
What can be done to attain normal?<br />Achieve or keep normal weight<br />Achieve normal waist circumference<br />Manage ...
Lifestyle affects health<br />Diet<br />Exercise<br />Hydration<br />Habits<br />Safety<br />Sleep<br />Stress<br />Spirit...
Diet and calories<br />Resting Metabolic Rate (RMR)<br />In men: RMR=Weight (kg)X24<br />In women: RMR=Weight (kg)X24X0.9<...
Diet and calories<br />Fats and carbohydrates provide energy; protein are building blocks<br />Unused energy gets stored a...
Diet and calories<br />Omega 6 and omega 3 fatty acids<br />Omega 3 is deficient in our diet: it has anti-inflammatory pro...
Diet and calories<br />Caveman ancestors ate “factory specified” diet<br />Hunger built-in mechanism when to eat<br />Port...
Exercise<br />At least 50 minutes 5 days a week<br />Intensity that leaves you just short of breath for 10 minutes on fini...
Exercise<br />Aerobics ( brisk walk, running, jumping, cycling, treadmill, elliptical, skipping) improve stamina, burn cal...
Hydration<br />Body functions depend on hydration so drink enough water<br />Don’t stay thirsty for long<br />Dehydration ...
Habits<br />Supporting<br />Time out<br />Self care<br />Nurturing relationships<br />Abusing<br />Addictions<br />Outburs...
Safety<br />Infections: vaccination, wash hands<br />At home: electricity, gas, fire<br />At work: fumes, chemicals, noise...
Sleep<br />Growth and repair occur during sleep<br />Sleep deprivation impairs performance<br />Power naps during the day ...
Stress<br />A little stress is a good thing<br />Those who thrive on stress face an early burnout<br />Money worries, rela...
Stress<br />Manifests when you try to control or influence something which is beyond your resources<br />What matters is h...
Environment<br />Paying the price of progress?<br />Polluted air, water and soil<br />Urban noise<br />Pollutants entering...
Environment<br />Vegetable farms irrigated with untreated sewage<br />Pesticides on fruit and vegetables<br />Unintended c...
Environment<br />Exotic organisms and diseases emerging with rising temperatures<br />Disturbed ecosystems and biodiversit...
Live on Purpose<br />Live in integrity<br />Contribution<br />
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Transform health

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Transform health

  1. 1. Transforming Health<br />Because Health Drives Performance<br />
  2. 2. Why be concerned?<br />Body slows down after 40<br />Low energy<br />Can’t recover as quickly<br />Food choices affect more strongly<br />Exercise routines harder to start<br />Need to work after retirement to maintain living standards<br />
  3. 3. What is the current status<br />Most urban residents overweight by 30 years age; take health for granted<br />Sedentary lifestyles<br />Diet high in carbs, fats and salt<br />Many having heart attack in 40s<br />Overweight children at high risk of diabetes, heart disease and stroke later in life<br />
  4. 4. Impact of poor health<br />Ripple effect on all areas of life<br />High cost of health care affects budgets<br />Low productivity<br />Absenteeism<br />Carer strain in those looking after ill persons esp. in families<br />
  5. 5. Common chronic diseases<br />Metabolic syndrome<br />Diabetes<br />High blood pressure<br />Depression<br />Heart disease<br />COPD/Asthma<br />Arthritis<br />Cancer<br />
  6. 6. Complications of chronic diseases<br />Organ failure (kidneys, heart, lungs)<br />Gangrene of feet (diabetes)<br />Blindness (diabetes)<br />Permanent disability (foll. stroke, amputation)<br />Suicide (foll. severe depression)<br />
  7. 7. What is normal<br />WHO definition: Health is the complete physical, mental and social well being of an individual, and not merely the absence of disease or infirmity.<br />Desirable weight: Height(cm)-100=Weight(kg)<br />BMI: 19-24 kg/m2<br />Waist circumference: 92 cm (men), 86 cm (women)<br />
  8. 8. What can be done to attain normal?<br />Achieve or keep normal weight<br />Achieve normal waist circumference<br />Manage stress<br />“Listen” to your body’s signals<br />Lifestyle changes<br />
  9. 9. Lifestyle affects health<br />Diet<br />Exercise<br />Hydration<br />Habits<br />Safety<br />Sleep<br />Stress<br />Spirituality<br />Environment<br />
  10. 10. Diet and calories<br />Resting Metabolic Rate (RMR)<br />In men: RMR=Weight (kg)X24<br />In women: RMR=Weight (kg)X24X0.9<br />Eating fewer calories than RMR helps lose weight<br />Nutrients: Carbohydrates, fats, proteins, fibre, minerals, vitamins<br />
  11. 11. Diet and calories<br />Fats and carbohydrates provide energy; protein are building blocks<br />Unused energy gets stored as fat around the abdomen<br />Fat around the abdomen is a risk factor in heart disease<br />The body makes its own cholesterol<br />Many women are deficient in vitamin D<br />
  12. 12. Diet and calories<br />Omega 6 and omega 3 fatty acids<br />Omega 3 is deficient in our diet: it has anti-inflammatory properties, and is believed to be protective in heart disease and arthritis.<br />Water soluble fibre has role in preventing heart disease<br />Deeply coloured vegetables and fruit have antioxidants<br />
  13. 13. Diet and calories<br />Caveman ancestors ate “factory specified” diet<br />Hunger built-in mechanism when to eat<br />Portion size about the size of your fist: still hungry? Wait 15 minutes, then eat again<br />
  14. 14. Exercise<br />At least 50 minutes 5 days a week<br />Intensity that leaves you just short of breath for 10 minutes on finishing<br />Start slow if you are not used to exercise<br />Warm up and stretch<br />Fit to exercise<br />
  15. 15. Exercise<br />Aerobics ( brisk walk, running, jumping, cycling, treadmill, elliptical, skipping) improve stamina, burn calories and improve circulation<br />Resistance training (weights, push-ups, squats, presses) builds muscle, increase RMR<br />Learn correct posture and movements<br />
  16. 16. Hydration<br />Body functions depend on hydration so drink enough water<br />Don’t stay thirsty for long<br />Dehydration in diarrhea and severe burns can kill<br />High blood sugar in diabetes draws water out of cells<br />Considerable water lost by the time you feel thirsty<br />
  17. 17. Habits<br />Supporting<br />Time out<br />Self care<br />Nurturing relationships<br />Abusing<br />Addictions<br />Outbursts<br />Smoking (risk increases with the number of cigarettes smoked in a day)<br />Comfort eating<br />Snacking<br />Idleness<br />
  18. 18. Safety<br />Infections: vaccination, wash hands<br />At home: electricity, gas, fire<br />At work: fumes, chemicals, noise, fire<br />At play: protective gear<br />On the road: mobile phone use, fully present while driving, seat belts, helmets, brakes<br />High volume in iPod, mp3 players<br />
  19. 19. Sleep<br />Growth and repair occur during sleep<br />Sleep deprivation impairs performance<br />Power naps during the day are effective (Richard Branson, Margaret Thatcher: they seem to function with very little sleep)<br />
  20. 20. Stress<br />A little stress is a good thing<br />Those who thrive on stress face an early burnout<br />Money worries, relationship matters and health concerns<br />Interferes with control of diabetes and high blood pressure<br />Lowers resistance to disease<br />
  21. 21. Stress<br />Manifests when you try to control or influence something which is beyond your resources<br />What matters is how you handle it<br />
  22. 22. Environment<br />Paying the price of progress?<br />Polluted air, water and soil<br />Urban noise<br />Pollutants entering food chain e.g. mercury in sea food, lead in old water pipes, sewage mixed in fresh water because of low pressure in supply<br />
  23. 23. Environment<br />Vegetable farms irrigated with untreated sewage<br />Pesticides on fruit and vegetables<br />Unintended contaminants: hormones in livestock, aluminium in mozzarella cheese used in pizzas<br />Solid waste breeding ground for flies and vermin<br />
  24. 24. Environment<br />Exotic organisms and diseases emerging with rising temperatures<br />Disturbed ecosystems and biodiversity<br />Water shortages<br />Food supplies threatened<br />
  25. 25. Live on Purpose<br />Live in integrity<br />Contribution<br />

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