Get The Most Out Of Your Body Healthy Living With PCD


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Everybody knows that in order to have a healthy body, you need to eat a naturally healthy and balanced diet and get a proper level of exercise – and a positive attitude always helps. A healthy body is better able to deal with bacteria and chronic lung infection, which makes this mission critical for people with primary ciliary dyskinesia (PCD). This presentation highlights 10 keys to a healthy lifestyle - whether or not you have PCD.

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Get The Most Out Of Your Body Healthy Living With PCD

  1. 1. Get the Most Out of Your Body: Living Healthy With PCD
  2. 2. Agenda <ul><li>Your Body Depends On You </li></ul><ul><li>A Healthy Lifestyle Is . . . </li></ul><ul><li>The Disconnects </li></ul><ul><li>Take Control: 10 Keys To A Healthy Lifestyle </li></ul><ul><ul><li>Eat right & smart </li></ul></ul><ul><ul><li>Exercise regularly </li></ul></ul><ul><ul><li>Consider probiotics </li></ul></ul><ul><ul><li>Avoid spread of germs </li></ul></ul><ul><ul><li>Get some sun </li></ul></ul><ul><li>Take Action Now </li></ul><ul><ul><li>Drink clean water </li></ul></ul><ul><ul><li>(Try to) Reduce stress </li></ul></ul><ul><ul><li>(Try to) Get adequate rest </li></ul></ul><ul><ul><li>Avoid smoke </li></ul></ul><ul><ul><li>Laugh & stay positive! </li></ul></ul>
  3. 3. Your Body Depends On You <ul><li>Healthier bodies better deal with bacteria & lung infection </li></ul><ul><ul><li>Studies show nutrition & lung health are closely linked </li></ul></ul><ul><li>There’s more to your body (& you!) than PCD </li></ul><ul><ul><li>“Sometimes we get so focused on PCD that we forget about the rest of our bodies!” </li></ul></ul><ul><li>Be your own best advocate & detective! </li></ul><ul><ul><li>No one knows your body like you do. </li></ul></ul><ul><ul><li>Consider the difference between the impact of the disease itself vs. the treatment of the disease. </li></ul></ul><ul><li>Every single body is different </li></ul><ul><ul><li>What works for one person may not work for another </li></ul></ul>
  4. 4. A Healthy Lifestyle Is . . . <ul><li>More than: </li></ul><ul><li>“Looking good” in those jeans </li></ul><ul><li>Having gunky lungs or not </li></ul><ul><li>Being “regular” or not </li></ul><ul><li>A peanut buster parfait with a diet coke </li></ul><ul><li>The latest fad diet or pill </li></ul><ul><ul><li>No, NOT CARBS! </li></ul></ul><ul><ul><li>No exercise required </li></ul></ul>Health·y Life·style: Living life in a way that promotes physical and mental well-being.
  5. 5. A Healthy Lifestyle Is . . . <ul><li>Easier Said Than Done </li></ul><ul><li>1 in 3 American children will develop diabetes. 1 </li></ul><ul><li>1/2 of men and 1/3 of women in the US develop cancer when the risk for most types can be reduced via lifestyle changes. 2 </li></ul><ul><li>More than 1/3 of adults (72 million+) & 17% of children are obese in the US. 3 </li></ul><ul><li>Every 25 seconds, an American will have a coronary event, and about one every minute will die from one. 4 </li></ul>1 CDC Study: Venkat Narayan KM, Boyle JP, Thompson TJ, Sorensen SW, Williamson DF. Lifetime risk for diabetes mellitus in the United States. Journal of the American Medical Association 2003;290(14):1884-1890. 2 American Cancer Society: How common is cancer? 3 CDC Statistics: Obesity: Halting the Epidemic by Making Health Easier 2011 4 CDC Statistics: Heart Disease is the Number One Cause of Death <ul><li>&quot;There is a disconnect between reality and what people think their health actually is.” </li></ul><ul><ul><li>Dr. Ralph Sacco, </li></ul></ul><ul><ul><li>President, American </li></ul></ul><ul><ul><li>Heart Association (AHA), </li></ul></ul><ul><ul><li>American Stroke </li></ul></ul><ul><ul><li>Association (ASA) </li></ul></ul>
  6. 6. Two Primary Disconnects . . . The ‘What‘ <ul><li>Poor Diet </li></ul><ul><li>90% of the food Americans buy is processed food. 1 </li></ul><ul><ul><li>Contains additives, artificial flavorings & colors, preservatives, sweeteners, salt, manufactured fats, synthetic vitamins, etc. </li></ul></ul><ul><ul><li>Devoid of nutrients such as soluble fiber, antioxidants, and “good” fats, etc. </li></ul></ul>1 Fast Food Nation: The Dark Side of the All-American Meal <ul><li>Insufficient Exercise </li></ul><ul><li>40% of US adults do no regular leisure-time physical activity </li></ul><ul><li>Only 31% do enough to benefit </li></ul><ul><ul><li>Moderate exercise 30min/5x wk </li></ul></ul><ul><ul><li>Vigorous activity 20min/3x wk </li></ul></ul>” Don’t eat anything your great-grandmother wouldn’t recognize as food.” - Michael Pollan
  7. 7. Two Primary Disconnects . . . The ‘Why‘ <ul><li>Time: We have very full, busy lives! </li></ul><ul><li>Cost: It’s too expensive! </li></ul><ul><ul><li>Organic vs. conventional; 2 for $5 pizzas win </li></ul></ul><ul><li>Confusion: Food science makes informed choices difficult! </li></ul><ul><ul><li>Chemistry: PhD often required to determine what it is. </li></ul></ul><ul><ul><li>Labels: Farm Fresh, All Natural, Whole Grain, Real Fruit, etc. </li></ul></ul>Q: We know we should eat better & get more exercise, so why aren’t we doing it? A: As a culture, we don’t make it a priority.
  8. 8. Take Control: Make a Healthy Lifestyle a Priority <ul><li>Eat right & smart </li></ul><ul><li>Exercise regularly </li></ul><ul><li>Consider probiotics </li></ul><ul><li>Avoid the spread of germs </li></ul><ul><li>Get some sun </li></ul><ul><li>Drink clean water </li></ul><ul><li>(Try to) Reduce stress </li></ul><ul><li>(Try to) Get adequate rest </li></ul><ul><li>Avoid smoke </li></ul><ul><li>Laugh & stay positive! </li></ul>10 Keys To A Healthy Lifestyle:
  9. 9. #1 Eat Right & Smart <ul><li>Plenty of fruits, vegetables & whole grains (brown rice, quinoa) </li></ul><ul><ul><li>Local & seasonal, when possible </li></ul></ul><ul><li>Lean protein sources </li></ul><ul><ul><li>Plant-based & chicken; Cut back on red meat/full-fat dairy </li></ul></ul><ul><li>Minimize saturated & trans fats </li></ul><ul><ul><li>Sub legumes for meat </li></ul></ul><ul><li>‘ Right size’ the Omegas </li></ul><ul><ul><li>Increase Omega-3 fatty acids </li></ul></ul><ul><ul><ul><li>Fatty fish, flax seeds, walnuts, avocados </li></ul></ul></ul><ul><ul><li>Reduce Omega-6: corn, safflower, soybean, etc. oils </li></ul></ul><ul><ul><ul><li>Too much suppresses immune system </li></ul></ul></ul>” Eat food. Not too much. Mostly plants.” - Michael Pollan <ul><li>Macronutrient Breakdown: </li></ul><ul><ul><li>Protein 15-20% </li></ul></ul><ul><ul><li>Carbs 50%+ </li></ul></ul><ul><ul><li>Fat 30-35% </li></ul></ul><ul><li>2000 Calorie Per Day Diet: </li></ul><ul><ul><li>Protein 75 grams </li></ul></ul><ul><ul><li>Carbs 250 grams </li></ul></ul><ul><ul><li>Fat 67 grams </li></ul></ul>
  10. 10. #1 Eat Right & Smart (cont’d) <ul><li>Avoid refined & processed foods! </li></ul><ul><ul><li>Read & decode labels </li></ul></ul><ul><li>Consider ‘anti-inflammatory’ foods 1 : </li></ul><ul><ul><li>Any fruit, particularly berries of any kind </li></ul></ul><ul><ul><li>Any vegetable, especially orange & green </li></ul></ul><ul><ul><li>Any whole grains </li></ul></ul><ul><ul><li>Walnuts, almonds, pistachios, or other nuts & seeds </li></ul></ul><ul><ul><li>Fatty fish, olive oil & other healthy plant based oils </li></ul></ul><ul><ul><li>Spice it up! Ginger, garlic, curry, and other spices can have an anti-inflammatory effect </li></ul></ul><ul><li>Vitamins & Minerals: ADA rec 3 : </li></ul><ul><ul><li>Get what you need directly from the source – food; but </li></ul></ul><ul><ul><li>Nutrients from supplements can help some people meet their nutrition needs </li></ul></ul>1 Food and Inflammation by Ms Lona F Sandon MEd RD (American Dietetic Association) 2 3 American Dietetic Association (ADA) Anti-Inflammatory Diet by Dr. Andrew Weil 2
  11. 11. #1 Eat Right & Smart (cont’d) <ul><li>Limit Sugar - Starve infections! </li></ul><ul><ul><li>Sugar feeds bacteria </li></ul></ul><ul><ul><li>Watch intake of refined carbs </li></ul></ul><ul><ul><ul><li>Americans eat 156 lbs / year 2 </li></ul></ul></ul><ul><ul><li>Cereals: Corn syrup/sugar = 45-70% of the calories. </li></ul></ul><ul><ul><li>Soda: 12oz soda = 7-8 tsp </li></ul></ul><ul><ul><ul><li>Same for donut, candy bar! </li></ul></ul></ul><ul><ul><li>Other ‘hidden’ sugar (& salt!): </li></ul></ul><ul><ul><ul><li>Peanut butter, yogurt, ketchup/tomato sauce (same as chocolate sauce!), canned veges, crackers & even infant formula </li></ul></ul></ul><ul><li>Control Portions! </li></ul><ul><ul><li>Fast food portions: 2 to 5x bigger now vs. 1950; 7 reg oz vs. 12 oz kids or 16-32oz reg to lg </li></ul></ul><ul><ul><li>1950’s dinner plate vs. now </li></ul></ul><ul><ul><ul><li>Not just more . . . </li></ul></ul></ul>1 Center for Science In the Interest of Public Health. 2 Do you know how much sugar you're eating? ; US Department of Agriculture statistics Where We Get Our Sugar 1
  12. 12. #2 Exercise Regularly <ul><li>A valuable tool to maintain lung health (& overall health!), </li></ul><ul><li>regular exercise . . . </li></ul><ul><li>Breaks up excess mucus so it can be coughed up more easily </li></ul><ul><ul><li>Vibration = a natural form of physiotherapy </li></ul></ul><ul><li>Increases energy levels </li></ul><ul><ul><li>Your body can become more efficient at burning calories, thus giving you more energy throughout the day. </li></ul></ul><ul><li>Improves self-esteem </li></ul><ul><ul><li>Participating in team sporting activities can minimize the isolation some may feel at times (especially kids!). </li></ul></ul><ul><ul><li>Through the results achieved </li></ul></ul><ul><li>Strengthens the immune system </li></ul><ul><ul><li>In general, you are less likely to get sick when exercising regularly </li></ul></ul><ul><ul><ul><li>Over-exercising can weaken the immune system, so balance is key. </li></ul></ul></ul><ul><li>Reduces stress levels </li></ul><ul><ul><li>Take your mind off the daily grind & productively channel pent up thoughts & energy. </li></ul></ul>
  13. 13. #3 Consider Probiotics . . . And Prebiotics <ul><li>What are probiotics? </li></ul><ul><ul><li>Products containing helpful bacteria that normally inhabit the digestive tract and help complete the digestive process. </li></ul></ul><ul><ul><li>They help restore normal gut flora. </li></ul></ul><ul><li>Where can I find probiotics? What should I look for? </li></ul><ul><ul><li>Cultured milk products (i.e. yogurt with active cultures, acidophilus milk & kefir); Natural pickles, sauerkraut, etc. </li></ul></ul><ul><ul><li>Various products on the market (i.e. Culturelle, Align) </li></ul></ul><ul><ul><ul><li>Always check the expiration date </li></ul></ul></ul><ul><ul><ul><li>Look for &quot;colony forming units&quot; (CFUs) in the billions </li></ul></ul></ul><ul><ul><ul><li>Protect supply from heat, moisture, & air </li></ul></ul></ul><ul><ul><li>Consider Lactobacillus GG </li></ul></ul><ul><ul><ul><li>Survives passage through strong stomach acid </li></ul></ul></ul><ul><li>Prebiotics may feed good bacteria. Sources: </li></ul><ul><ul><li>High-fiber foods: i.e. artichokes, bananas, flax, greens, legumes, whole grains </li></ul></ul><ul><ul><li>Supplements can be sprinkled on food, stirred into drinks, or taken as capsules or tablets (also, look for FOS) </li></ul></ul>
  14. 14. Other Keys to A Healthy Lifestyle <ul><li># 4 Avoid the spread of germs (. . . they’re everywhere.) </li></ul><ul><ul><li>Lessen the risk per doctor’s orders </li></ul></ul><ul><li>#5 Get some sun (vitamin D) 1 </li></ul><ul><ul><li>Experts agree Vitamin D is crucial: May help prevent osteoporosis, depression, cancer, diabetes, obesity, etc. </li></ul></ul><ul><ul><li>Controversy: Sun vs. Supplements? Sun Exposure = reliable way to generate D in body </li></ul></ul><ul><ul><ul><li>10 tall glasses of D fortified milk daily to get minimum levels </li></ul></ul></ul><ul><ul><ul><li>Without sufficient vitamin D, body cannot absorb calcium </li></ul></ul></ul><ul><ul><ul><li>Darker skinned need 20-30x fair-skinned to generate same amount. </li></ul></ul></ul><ul><li>#6 Drink clean water (55-65% of our body weight) </li></ul><ul><ul><li>O 2 & nutrient transport, temp regulation, waste elimination, joint lubrication, major component of body fluids including mucus and tears </li></ul></ul><ul><ul><li>Pure water or mostly water (i.e. sparkling w/lemon) / diluted juice </li></ul></ul>1 “The Healing Power of Sunlight and Vitamin D: An Exclusive Interview with Dr. Michael Holick,” by Mike Adams 2
  15. 15. Other Keys to A Healthy Lifestyle <ul><li>#7 (Try to) Reduce stress: Over time, here’s how stress impacts you 1 : </li></ul>1 Sadock BJ, Sadock VA (2007). Psychological factors affecting physical conditions section of Psychosomatic medicine. In Kaplan and Sadock's Synopsis of Psychiatry, 10th ed., pp. 813-828. Philadelphia: Lippincott Williams and Wilkins Skin problems i.e. as acne & psoriasis made worse by stress Skin Linked to low fertility , erection problems, problems during pregnancy & painful menstrual periods Reproductive Organs Stomach problems? i.e. GERD , peptic ulcers, irritable bowel syndrome (IBS), ulcerative colitis . . . stress can make symptoms worse Stomach Constant tension from stress can lead to neck, shoulder & low back pain. May make rheumatoid arthritis worse Muscles High blood pressure, abnormal heartbeat (arrhythmia), blood clots, hardening of the arteries (atherosclerosis), coronary artery disease, heart attack, & heart failure. Heart Oxidative stress = key role in injurious/inflammatory responses in airways diseases i.e. asthma & chronic obstructive pulmonary disease (COPD) Lungs Constant stress can make you more likely to get sick more often. Immune System How it affects you: Area:
  16. 16. Other Keys to A Healthy Lifestyle <ul><li>#8 (Try to) Get adequate rest </li></ul><ul><ul><li>Make time for it </li></ul></ul><ul><ul><ul><li>Tired/worn out body = More susceptible (i.e. illness, aging, cravings) </li></ul></ul></ul><ul><ul><ul><li>De-stress, relaxation/breathing techniques, B12 deficiency </li></ul></ul></ul><ul><li>#9 Avoid smoke </li></ul><ul><ul><li>Don’t do it. </li></ul></ul><ul><ul><li>Don’t be around it. </li></ul></ul><ul><li>#10 Laugh & stay positive! </li></ul><ul><ul><li>Power of positive thinking not just for mental well being anymore. Some research shows . . . </li></ul></ul><ul><ul><ul><li>Greater resistance to the common cold 1 </li></ul></ul></ul><ul><ul><ul><li>Better physical well being & coping skills (hardships/stress) </li></ul></ul></ul><ul><ul><ul><li>Lower levels of depression/distress </li></ul></ul></ul><ul><ul><ul><li>Reduced risk of death from cardiovascular disease </li></ul></ul></ul>1 Cohen S, et al. Emotional style and susceptibility to the common cold. Psychosomatic Medicine. 2003;53:652.
  17. 17. Take Action <ul><li>Make it a priority. </li></ul><ul><ul><li>Every day is a new day. We make choices every day . </li></ul></ul><ul><li>Keep it simple. </li></ul><ul><ul><li>It shouldn’t be a science project. </li></ul></ul><ul><li>Build a routine. </li></ul><ul><ul><li>If it’s not, it won’t last. </li></ul></ul><ul><li>Make gradual changes. </li></ul><ul><ul><li>Work towards long-term health gains, not ‘quick fix’ for short-term [ insert wish du jour ] </li></ul></ul><ul><li>Leverage resources & tools .* </li></ul><ul><ul><li>Time management, healthy meal/shopping planning/tracking, label ‘gotchas’, exercise tips & tricks, etc. </li></ul></ul>You can do it! Your body depends on it. * Check out once new site live! Or email [email_address] for specific questions, resources & tools.
  18. 18. Thank You Carey Kauffman t 404.840.7151 e [email_address] &quot;To know even one life has breathed easier because you have lived. This is to have succeeded.” - Ralph Waldo Emerson Have ideas & insight? Want to learn more? PCDF Health Corner