Live a Healthy Life - Original

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This guest lecture was delivered in 2008 to HHP 300, Fitness Maintenance course at Columbia College to teach life-long learners how healthy lifestyle choices regarding eating, exercises and stress management among others can help them to life a healthier life. Note: This lecture is copyright under Attribution-Non-Commercial-NoDerivs license.
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Live a Healthy Life - Original

  1. 1. How to Live a Healthy Life Kirsti A. Dyer MD, MS, CWS Physician  Nutrition Instructor Guest Presenter HHP 300  Columbia College Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  2. 2. How to Live a Healthy Life <ul><li>A common goal for most people is to be able to live a healthier life. </li></ul><ul><li>We’ll take a look at some simple tips and ways of remembering them that you can incorporate into your daily living that will help you to live a </li></ul><ul><li>H E A L T H Y L I F E </li></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  3. 3. How to Live a HEALTHY LIFE <ul><li>H ealthy Foods </li></ul><ul><li>E nough Sleep </li></ul><ul><li>A ctivity for Body & Mind </li></ul><ul><li>L ittle Changes </li></ul><ul><li>T ime to Unwind </li></ul><ul><li>H ealth Checks </li></ul><ul><li>Y outhful Thoughts </li></ul><ul><li>L ifestyle Choices </li></ul><ul><li>I nvolve Others </li></ul><ul><li>F un </li></ul><ul><li>E very </li></ul><ul><ul><li>Day </li></ul></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  4. 4. Healthy Foods <ul><li>Eat a variety of healthy foods. </li></ul><ul><li>Emphasize whole grains cereals, breads, other grain products, legumes (beans), vegetables and fruits. </li></ul><ul><li>Choose lower-fat dairy products, leaner meats, and foods prepared with little or no fat. </li></ul><ul><li>Limit salt, alcohol & caffeine. </li></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  5. 5. Enough Sleep <ul><li>1. Learning and memory: </li></ul><ul><ul><li>Sleep helps the brain commit new information to memory. </li></ul></ul><ul><ul><li>People who’d slept after learning a task did better on tests later. </li></ul></ul><ul><li>2. Metabolism and weight: </li></ul><ul><ul><li>Chronic sleep deprivation may cause weight gain. It affects the way the body processes and stores carbohydrates and alters levels of hormones that affect the appetite. </li></ul></ul>Six reasons to get enough sleep: Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  6. 6. Enough Sleep <ul><li>3. Safety: </li></ul><ul><ul><li>Sleep debt contributes to a greater tendency to fall asleep during the daytime. </li></ul></ul><ul><ul><li>These lapses may cause falls and mistakes such as medical errors, </li></ul></ul><ul><ul><li>air traffic mishaps & road accidents. </li></ul></ul><ul><li>4. Mood: </li></ul><ul><ul><li>Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. </li></ul></ul><ul><ul><li>Too little sleep can also leave you too tired to do the things you like to do. </li></ul></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  7. 7. Enough Sleep <ul><li>5. Cardiovascular health: </li></ul><ul><ul><li>Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat. </li></ul></ul><ul><li>6. Disease: </li></ul><ul><ul><li>Sleep deprivation alters immune function, including the activity of the body’s killer cells. </li></ul></ul><ul><ul><li>Keeping up with sleep may also help fight cancer. </li></ul></ul>Source: The Importance of Sleep and Health. Harvard Women’s Health Watch http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health.htm Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  8. 8. Activity for Your Body <ul><li>Be sure to include physical activity in your day. </li></ul><ul><li>If your time is limited, you can exercise in brief periods throughout the day </li></ul><ul><ul><li>Three 10-minute sessions rather than one 30-minute session. </li></ul></ul><ul><li>You can achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating. </li></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  9. 9. Activity for Your Mind <ul><li>Keep your brain active. </li></ul><ul><li>Practice mental skills: </li></ul><ul><ul><li>Solving Crossword puzzles </li></ul></ul><ul><ul><li>Doing Math calculations </li></ul></ul><ul><ul><li>Playing Cards </li></ul></ul><ul><ul><li>Reading </li></ul></ul><ul><ul><li>Writing/Journaling </li></ul></ul><ul><ul><li>Imagining & Creating </li></ul></ul><ul><li>Stay socially active. </li></ul><ul><ul><li>Take a class. </li></ul></ul><ul><ul><li>Teach a class. </li></ul></ul><ul><ul><li>Volunteer your time. </li></ul></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  10. 10. Little Changes <ul><li>Making little changes at a time is more successful than trying to tackle everything at once. </li></ul><ul><li>Trying to eat better, exercise more, stop smoking and reduce stress at the same time is too much. </li></ul><ul><li>Pick a realistic, attainable goal within a reasonable time frame. </li></ul><ul><li>Once you’ve succeeded with that goal start with the next one. </li></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  11. 11. Time to Unwind <ul><li>Reduce, remove and de-stress when possible. Stress has a negative impact on the body and on overall health and well being. </li></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  12. 12. Health Effects of Stress <ul><li>Stress causes early onset of age-related diseases. </li></ul><ul><li>Stress (either physical or emotional) that continues without relief can lead to a condition called distress a negative stress reaction. </li></ul><ul><li>Distress can lead to physical symptoms that include: </li></ul><ul><ul><li>Headaches </li></ul></ul><ul><ul><li>Upset stomach </li></ul></ul><ul><ul><li>Elevated blood pressure </li></ul></ul><ul><li>Prolonged stress drains the body reserves and leaves you vulnerable to illness. </li></ul><ul><ul><li>Problems sleeping </li></ul></ul><ul><ul><li>Chest pain </li></ul></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  13. 13. Health Checks <ul><li>Yearly Routine Exam </li></ul><ul><li>Blood Pressure </li></ul><ul><li>Cholesterol, Lipids </li></ul><ul><li>Osteoporosis </li></ul><ul><li>Cancer Screenings </li></ul><ul><ul><li>Mammogram </li></ul></ul><ul><ul><li>Colonoscopy > 50 </li></ul></ul><ul><ul><li>Prostate </li></ul></ul><ul><li>Laboratory Studies </li></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  14. 14. Youthful Thoughts <ul><li>There is a lot of truth to the expression, </li></ul><ul><li>“You’re as young as you feel.” </li></ul><ul><li>Think young to feel young. </li></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  15. 15. Lifestyle Choices <ul><li>Emphasis Good Lifestyle Choices </li></ul><ul><ul><li>Healthy Food </li></ul></ul><ul><ul><li>Daily Activity </li></ul></ul><ul><ul><li>Sleep </li></ul></ul><ul><ul><li>Minimize Stress </li></ul></ul><ul><li>De-emphasis Poor Lifestyle Choices </li></ul><ul><ul><li>High Fat Foods </li></ul></ul><ul><ul><li>Empty Calories – Sugar, Fat, Alcohol </li></ul></ul><ul><ul><li>Inactivity </li></ul></ul><ul><ul><li>Smoking, Tobacco Use </li></ul></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  16. 16. Involve Others <ul><li>Being with other people helps you be more active, manage depression & improve eating. </li></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  17. 17. Fun – Enjoy Life! <ul><li>Make being active fun and part of what you do and you’re more likely to stay active. </li></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  18. 18. Every Day <ul><li>Inch by inch, it's a cinch, </li></ul><ul><li>Yard by yard it’s hard, </li></ul><ul><li>Mile by mile it's a trial. </li></ul><ul><li>Making lifestyle changes is some- thing you do a little bit at a time. </li></ul><ul><li>These changes are changes for your health and for life. </li></ul><ul><li>They become part of what you Every Day. </li></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  19. 19. How to Live a HEALTHY LIFE <ul><li>H ealthy Food </li></ul><ul><li>E nough Sleep </li></ul><ul><li>A ctivity for Mind & Body </li></ul><ul><li>L ittle Changes </li></ul><ul><li>T ime to Unwind </li></ul><ul><li>H ealth Checks </li></ul><ul><li>Y outhful Thoughts </li></ul><ul><li>L ifestyle Choices </li></ul><ul><li>I nvolved Others </li></ul><ul><li>F un </li></ul><ul><li>E very </li></ul><ul><ul><li>Day </li></ul></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  20. 20. More on Eating Healthy Foods <ul><li>Useful Tips from the American Heart Association on Eating Healthy Foods. </li></ul>Photo Source: Meliha Gojak. Assorted Fruit . Royalty Free Use. Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  21. 21. American Heart Association Recommends - 1 <ul><li>Eat a Variety of Fruits and Vegetables. </li></ul><ul><li>Vegetables and fruits are high in vitamins, minerals and fiber low in calories. Eating different fruits & vegetables may help control weight and blood pressure. </li></ul><ul><li>Eat Whole Grains. Unrefined whole-grain foods contain fiber that can help lower blood cholesterol. It also help you feel full, which may help in managing weight. </li></ul><ul><li>Eat fish at least twice a week . Recent research shows that eating oily fish with omega-3 fatty acids (e.g. salmon, trout & herring) may help lower the risk of death from coronary artery disease. </li></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  22. 22. <ul><li>Choose lean meats and poultry without skin. Prepare without added saturated or trans fat. </li></ul><ul><li>Select fat-free, 1% fat or low-fat dairy products. </li></ul><ul><li>Cut back on foods with partially hydrogenated vegetable oils. </li></ul><ul><ul><li>This reduces trans fat in the diet. </li></ul></ul><ul><li>Cut back on foods high in dietary cholesterol. Aim to eat less than 300 milligrams of cholesterol each day. </li></ul>American Heart Association Recommends - 2 Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  23. 23. <ul><li>Cut back on beverages & foods with added sugars. </li></ul><ul><li>These add extra empty calories. </li></ul><ul><li>Choose and prepare foods with little or no salt. </li></ul><ul><li>Aim to eat less than 2,300 milligrams of sodium per day. </li></ul><ul><li>If you drink alcohol, do so in moderation. </li></ul><ul><li>For Women - one drink per day </li></ul><ul><li>For Men - two drinks per day </li></ul>American Heart Association Recommends - 3 Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  24. 24. Understanding Food Pyramids New Pyramid for Healthy Eating Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  25. 25. Basics of Healthy Pyramids <ul><li>Eat more fruits, vegetables and whole grains. </li></ul><ul><li>Reduce intake of saturated fat, trans fat and cholesterol. </li></ul><ul><li>Limit sweets and salt. </li></ul><ul><li>Drink alcoholic beverages in moderation, if at all. </li></ul><ul><li>Control portion sizes and the total number of calories you consume. </li></ul><ul><li>Include physical activity in your daily routine. </li></ul>Source: Mayo Clinic. Food pyramid: An option for better eating. http://www.mayoclinic.com/health/healthy-diet/NU00190 Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  26. 26. Mayo Healthy Weight Pyramid Mayo Clinic. Food pyramid: An option for better eating. http://www.mayoclinic.com/health/healthy-diet/NU00190 Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  27. 27. Mayo Healthy Weight Pyramid <ul><li>Plan healthy meals and snacks using recommended food servings. </li></ul><ul><ul><li>Focus on foods at the base of the pyramid — fruits, vegetables and whole grains. </li></ul></ul><ul><li>Be familiar with the serving sizes in each food group. </li></ul><ul><li>Spread out the food servings throughout the day. </li></ul><ul><ul><li>Include at least one serving from most food groups at each meal. </li></ul></ul><ul><li>Stay flexible. Adjust your food serving goals as necessary. </li></ul><ul><ul><li>If, for example, you don't reach your fruit goal on Monday, add extra servings of fruit to Tuesday's menu. </li></ul></ul><ul><li>Include physical activity in your day. </li></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  28. 28. American Society of Endocrinologists. Healthy Diet for the General Population. Medem Library. http://www.medem.com/search/article_display.cfm?path=n:&mstr=/ZZZAFU0B2DC.html&soc= AMA&srch_typ =NAV_SERCH New Pyramid for Healthy Eating
  29. 29. New Pyramid for Healthy Eating <ul><li>Whole Grain Foods (at most meals). </li></ul><ul><li>Plant Oils. </li></ul><ul><li>Vegetables (in abundance) and Fruits (2 to 3 times). </li></ul><ul><li>Fish, Poultry, and Eggs (0 to 2 times). </li></ul><ul><li>Nuts and Legumes (1 to 3 times). </li></ul><ul><li>Dairy or Calcium Supplement (1 to 2 times). </li></ul><ul><li>Red Meat and Butter (Use Sparingly) </li></ul><ul><li>White Rice, White Bread, Potatoes, White Pasta, Soda, and Sweets (Use Sparingly) </li></ul><ul><li>Multiple Vitamin </li></ul><ul><li>Alcohol (in moderation) </li></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  30. 30. Healing Foods Pyramid © 2004 Regents of the University of Michigan. Used with permission. Source: http://www.med.umich.edu/umim/clinical/pyramid/
  31. 31. Healing Foods Pyramid <ul><li>Personal Space </li></ul><ul><li>Accompaniments - Alcohol · Dark Chocolate · Tea </li></ul><ul><li>Lean Meats </li></ul><ul><li>Fish & Seafood </li></ul><ul><li>Eggs </li></ul><ul><li>Dairy </li></ul><ul><li>Seasonings </li></ul><ul><li>Healthy Fats </li></ul><ul><li>Legumes – </li></ul><ul><ul><li>Beans, Peas, Lentils </li></ul></ul><ul><ul><li>Soy </li></ul></ul><ul><li>Grains </li></ul><ul><li>Fruits </li></ul><ul><li>Vegetables </li></ul><ul><li>Water </li></ul>For more Information on the Healing Foods Pyramid see the University of Michigan's Website: http://www.med.umich.edu/umim/clinical/pyramid/ Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  32. 32. <ul><li>Healing Foods </li></ul><ul><ul><li>Only foods known to have healing benefits or essential nutrients are included </li></ul></ul><ul><li>Plant-based choices </li></ul><ul><ul><li>Plant foods create the base and may be accented by animal foods </li></ul></ul><ul><li>Variety & balance </li></ul><ul><ul><li>Balance and variety of color, nutrients, and portion size celebrate abundance </li></ul></ul><ul><li>Support of a healthful environment </li></ul><ul><ul><li>Our food, and we in turn, reflect the health of our earth </li></ul></ul><ul><li>Mindful eating </li></ul><ul><ul><li>Truly savor, enjoy and focus on what you are eating </li></ul></ul>Emphasis in the Healing Foods Pyramid Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  33. 33. Plate Method Planner My Plate Planner. Available online at: http://www.dlife.com/dLife/do/ShowContent/inspiration_expert_advice/expert_columns/rondinelli_jan06.html The Plate Method is an easy way to determine portion sizes. Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  34. 34. Plate Method Planner <ul><li>Divide the Plate into 3 sections. </li></ul><ul><ul><li>Fill ½ half of your plate with low-carb vegetables -- broccoli, green beans, cabbage, zucchini, or cauliflower; </li></ul></ul><ul><ul><li>Fill ¼ of your plate with lean protein -- baked chicken, fish, or pork </li></ul></ul><ul><ul><li>Fill the remaining ¼ of your plate with a healthy carbohydrate -- brown rice, sweet potato, or whole-wheat bread. </li></ul></ul><ul><li>You can also add one serving of fruit (1 small piece of fruit or 1 cup fresh fruit) & 1 cup skim milk or 8 ounces light yogurt. </li></ul>My Plate Planner. Available online at: http://www.dlife.com/dLife/do/ShowContent/inspiration_expert_advice/expert_columns/rondinelli_jan06.html Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .
  35. 35. More Information <ul><li>American Heart Association – Diet and Lifestyle Recommendations . http:// www.americanheart.org/presenter.jhtml?identifier =851 </li></ul><ul><li>Mayo Clinic. Food pyramid: An option for better eating. http://www.mayoclinic.com/health/healthy-diet/NU00190 </li></ul><ul><li>New Food Pyramid - American Society of Endocrinologists. Healthy Diet for the General Population. http:// www.medem.com/search/article_display.cfm?path = n:&mstr =/ZZZAFU0B2DC.html&soc= AMA&srch_typ =NAV_SERCH </li></ul><ul><li>Plate Method Planner – Diabetes Life http://www.dlife.com/dLife/do/ShowContent/inspiration_expert_advice/expert_columns/rondinelli_jan06.html </li></ul><ul><li>Healing Foods Pyramid - University of Michigan's Website: http:// www.med.umich.edu/umim/clinical/pyramid </li></ul>Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .

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