Live a Healthy Life - Original

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 .

How to Live a Healthy Life

A common goal for most people is to be able to live a healthier life.

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

H E A L T H Y L I F E

Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .

How to Live a HEALTHY LIFE

H ealthy Foods

E nough Sleep

A ctivity for Body & Mind

L ittle Changes

T ime to Unwind

H ealth Checks

Y outhful Thoughts

L ifestyle Choices

I nvolve Others

F un

E very

Day

Healthy Foods

Eat a variety of healthy foods.

Emphasize whole grains cereals, breads, other grain products, legumes (beans), vegetables and fruits.

Choose lower-fat dairy products, leaner meats, and foods prepared with little or no fat.

Limit salt, alcohol & caffeine.

Enough Sleep

1. Learning and memory:

Sleep helps the brain commit new information to memory.

People who’d slept after learning a task did better on tests later.

2. Metabolism and weight:

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.

Six reasons to get enough sleep: Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .

Enough Sleep

3. Safety:

Sleep debt contributes to a greater tendency to fall asleep during the daytime.

These lapses may cause falls and mistakes such as medical errors,

air traffic mishaps & road accidents.

4. Mood:

Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness.

Too little sleep can also leave you too tired to do the things you like to do.

Enough Sleep

5. Cardiovascular health:

Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.

6. Disease:

Sleep deprivation alters immune function, including the activity of the body’s killer cells.

Keeping up with sleep may also help fight cancer.

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 .

Activity for Your Body

Be sure to include physical activity in your day.

If your time is limited, you can exercise in brief periods throughout the day

Three 10-minute sessions rather than one 30-minute session.

You can achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating.

Activity for Your Mind

Keep your brain active.

Practice mental skills:

Solving Crossword puzzles

Doing Math calculations

Playing Cards

Reading

Writing/Journaling

Imagining & Creating

Stay socially active.

Take a class.

Teach a class.

Volunteer your time.

Little Changes

Making little changes at a time is more successful than trying to tackle everything at once.

Trying to eat better, exercise more, stop smoking and reduce stress at the same time is too much.

Pick a realistic, attainable goal within a reasonable time frame.

Once you’ve succeeded with that goal start with the next one.

Time to Unwind

Reduce, remove and de-stress when possible. Stress has a negative impact on the body and on overall health and well being.

Health Effects of Stress

Stress causes early onset of age-related diseases.

Stress (either physical or emotional) that continues without relief can lead to a condition called distress a negative stress reaction.

Distress can lead to physical symptoms that include:

Headaches

Upset stomach

Elevated blood pressure

Prolonged stress drains the body reserves and leaves you vulnerable to illness.

Problems sleeping

Chest pain

Health Checks

Yearly Routine Exam

Blood Pressure

Cholesterol, Lipids

Osteoporosis

Cancer Screenings

Mammogram

Colonoscopy > 50

Prostate

Laboratory Studies

Youthful Thoughts

There is a lot of truth to the expression,

“You’re as young as you feel.”

Think young to feel young.

Lifestyle Choices

Emphasis Good Lifestyle Choices

Healthy Food

Daily Activity

Sleep

Minimize Stress

De-emphasis Poor Lifestyle Choices

High Fat Foods

Empty Calories – Sugar, Fat, Alcohol

Inactivity

Smoking, Tobacco Use

Involve Others

Being with other people helps you be more active, manage depression & improve eating.

Fun – Enjoy Life!

Make being active fun and part of what you do and you’re more likely to stay active.

Every Day

Inch by inch, it's a cinch,

Yard by yard it’s hard,

Mile by mile it's a trial.

Making lifestyle changes is some- thing you do a little bit at a time.

These changes are changes for your health and for life.

They become part of what you Every Day.

How to Live a HEALTHY LIFE

H ealthy Food

E nough Sleep

A ctivity for Mind & Body

L ittle Changes

T ime to Unwind

H ealth Checks

Y outhful Thoughts

L ifestyle Choices

I nvolved Others

F un

E very

Day

More on Eating Healthy Foods

Useful Tips from the American Heart Association on Eating Healthy Foods.

Photo Source: Meliha Gojak. Assorted Fruit . Royalty Free Use. Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .

American Heart Association Recommends - 1

Eat a Variety of Fruits and Vegetables.

Vegetables and fruits are high in vitamins, minerals and fiber low in calories. Eating different fruits & vegetables may help control weight and blood pressure.

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.

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.

Choose lean meats and poultry without skin. Prepare without added saturated or trans fat.

Select fat-free, 1% fat or low-fat dairy products.

Cut back on foods with partially hydrogenated vegetable oils.

This reduces trans fat in the diet.

Cut back on foods high in dietary cholesterol. Aim to eat less than 300 milligrams of cholesterol each day.

American Heart Association Recommends - 2 Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .

Cut back on beverages & foods with added sugars.

These add extra empty calories.

Choose and prepare foods with little or no salt.

Aim to eat less than 2,300 milligrams of sodium per day.

If you drink alcohol, do so in moderation.

For Women - one drink per day

For Men - two drinks per day

American Heart Association Recommends - 3 Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .

Understanding Food Pyramids New Pyramid for Healthy Eating Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .

Basics of Healthy Pyramids

Eat more fruits, vegetables and whole grains.

Reduce intake of saturated fat, trans fat and cholesterol.

Limit sweets and salt.

Drink alcoholic beverages in moderation, if at all.

Control portion sizes and the total number of calories you consume.

Include physical activity in your daily routine.

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 .

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 .

Mayo Healthy Weight Pyramid

Plan healthy meals and snacks using recommended food servings.

Focus on foods at the base of the pyramid — fruits, vegetables and whole grains.

Be familiar with the serving sizes in each food group.

Spread out the food servings throughout the day.

Include at least one serving from most food groups at each meal.

Stay flexible. Adjust your food serving goals as necessary.

If, for example, you don't reach your fruit goal on Monday, add extra servings of fruit to Tuesday's menu.

Include physical activity in your day.

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

New Pyramid for Healthy Eating

Whole Grain Foods (at most meals).

Plant Oils.

Vegetables (in abundance) and Fruits (2 to 3 times).

Fish, Poultry, and Eggs (0 to 2 times).

Nuts and Legumes (1 to 3 times).

Dairy or Calcium Supplement (1 to 2 times).

Red Meat and Butter (Use Sparingly)

White Rice, White Bread, Potatoes, White Pasta, Soda, and Sweets (Use Sparingly)

Multiple Vitamin

Alcohol (in moderation)

Healing Foods Pyramid

Personal Space

Accompaniments - Alcohol · Dark Chocolate · Tea

Lean Meats

Fish & Seafood

Eggs

Dairy

Seasonings

Healthy Fats

Legumes –

Beans, Peas, Lentils

Soy

Grains

Fruits

Vegetables

Water

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 .

Healing Foods

Only foods known to have healing benefits or essential nutrients are included

Plant-based choices

Plant foods create the base and may be accented by animal foods

Variety & balance

Balance and variety of color, nutrients, and portion size celebrate abundance

Support of a healthful environment

Our food, and we in turn, reflect the health of our earth

Mindful eating

Truly savor, enjoy and focus on what you are eating

Emphasis in the Healing Foods Pyramid Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works .

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 .

Plate Method Planner

Divide the Plate into 3 sections.

Fill ½ half of your plate with low-carb vegetables -- broccoli, green beans, cabbage, zucchini, or cauliflower;

Fill ¼ of your plate with lean protein -- baked chicken, fish, or pork

Fill the remaining ¼ of your plate with a healthy carbohydrate -- brown rice, sweet potato, or whole-wheat bread.

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.

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 .

More Information

American Heart Association – Diet and Lifestyle Recommendations . http:// www.americanheart.org/presenter.jhtml?identifier =851

Mayo Clinic. Food pyramid: An option for better eating. http://www.mayoclinic.com/health/healthy-diet/NU00190

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