What does wellness mean to you? When it comes to your health do you know the numbers that can save your life? Sandy will use tools to assess your risk for disease and inspire you to make healthier choices to achieve wellness.

1. Health and Wellness 101
Sandy Tschosik BN, RN
Women’s Health Conference
September 19, 2016
1

2.  What is wellness?
 Leading causes of death
 Are you at risk?
 Obesity
 Prevention
 Q&A
Today’s Agenda 2

3. • The quality or state of being in good health especially as an
actively sought goal <lifestyles that promote wellness>
Merriam-Webster Dictionary
• A philosophy of life and personal hygiene that views health as
not merely the absence of illness but the fullest realization of
one's physical and mental potential, as achieved through
positive attitudes, fitness training, a diet low in fat and high in
fiber, and the avoidance of unhealthful practices (smoking,
drug and alcohol abuse, overeating).
Medical Dictionary for the Health Professions and Nursing © Farlex 2012
• It’s a choice
Sandy RN 
What is Wellness? 3

4. North Dakota
1. Heart Disease
2. Cancer
3. Alzheimer’s disease
4. Unintentional injuries
5. Stroke
6. Chronic lower respiratory
diseases
7. Diabetes
8. Influenza/pneumonia
9. Suicide
10. Kidney disease
USA
1. Heart Disease
2. Cancer
3. Chronic lower respiratory
diseases
4. Unintentional injuries
5. Stroke
6. Alzheimer’s disease
7. Diabetes
8. Influenza/pneumonia
9. Kidney disease
10. Suicide
Source: CDC/NCHS, National Vital Statistics System, Mortality 2014
Leading Causes of Death 4

5. ♥ 2,200 Americans/day or 1 death every 40 seconds
Stroke:
♥ Each year ≈ 795,000 people experience a stroke
♥ 1 person every 40 seconds
♥ Causes 1 out of every 20 deaths in the U.S.
♥ Leading cause of disability
Hypertension:
♥ ≈ 80 million adults
♥ 77% on medication but only 54% controlled
♥ 1 in 3 Americans have prehypertension
Source: American Heart Association, 2016 Heart Disease and Stroke Statistics Update
Cardiovascular Disease 5

6. Heart Disease:
♥ No. 1 killer of women
♥ Every year ≈ 750,000 people have a heart attack. Of
these, 550,000 are a first heart attack.
♥ Signs and symptoms
Source: American Heart Association, 2016 Heart Disease and Stroke Statistics Update
Cardiovascular Disease 6

7. • 1,685,210 new cancer cases are expected to be
diagnosed in 2016.
- ≈ 3,930 new cases in ND
- 595,690 Americans are expected to die
• Most prevalent - breast, prostate, lung, colorectal
• Leading cause of death - lung, breast, prostate,
colorectal
Source: American Cancer Society, Inc., Surveillance Research, 2016
Cancer 8

8. • > 11 million people are diagnosed with COPD
• Estimated 24 million are unaware they have it
• Kills more women than men
Source : American Lung Association
Chronic Lower Respiratory Diseases 9

9. • Affects 29.1 million
- 21 million diagnosed
- 8.1 million undiagnosed
• 86 million adults have
prediabetes….
• Type 2 diabetes accounts
for 90 – 95% of cases
Resource: CDC National Diabetes Statistics Report, 2014
Diabetes 10

10. 1. Is your waist greater than:
- 40 inches for men
- 35 inches for women
2. Are your triglycerides higher than 150 mg/dL?
3. Is your HDL (good cholesterol):
- less than 40 mg/dL for men
- less than 50 mg/dL for women
4. Is your blood pressure higher than 130/85 mm/Hg?
5. Is your fasting blood sugar greater than 100 mg/dL?
Metabolic Syndrome 12

11. Cardiovascular disease: At least one quarter of the
801,000 deaths annually could be prevented if people
stopped smoking, reduced salt intake, and adopted other
healthy habits.
Cancer: 90–95% of all cancer is caused by factors related
to our environment and lifestyle.
Prevention 13

12. COPD:
Diabetes: About 9 cases in 10 could be avoided by taking
several simple steps: keeping weight under control,
exercising more, eating a healthy diet, and not smoking…
Prevention 14

13. • Alcohol
• Tobacco
• Sun safety
• Hand washing
• Get your flu shot 
• Helmets and seatbelts
• Cell phones and driving
Prevention 15

14. “Inattentional Blindness” 16

21. Obesity Trends* Among U.S. Adults
BRFSS, 2010
(*BMI ≥30, or ~ 30 lbs. overweight for 5’ 4” person)
No Data <10% 10%–14% 15%–19% 20%–24% 25%–29% ≥30%

22. • Coronary heart disease, stroke, and high blood pressure.
• Type 2 diabetes.
• Cancers, such as endometrial, breast, and colon cancer.
• High total cholesterol or high levels of triglycerides.
• Liver and gallbladder disease.
• Sleep apnea and respiratory problems.
• Degeneration of cartilage and underlying bone within a
joint (osteoarthritis).
• Reproductive health complications such as infertility.
• Mental health conditions.
Health Consequences of Obesity 26

23. 1. Make half your plate
fruits and vegetables
2. Make half your grains
whole grains
3. Go lean with protein
4. Switch to fat-free or
low fat dairy
Eat Smart 27

24. 5. Cut back on foods high in fats and sodium
6. Limit foods with added sugars
7. Drink more water
8. Portion control
Eat Smart 28

25. 1. To maintain weight or lose weight.
2. Lowers blood pressure
3. Lowers cholesterol levels
4. Lowers your risk of diabetes
5. Lowers your risk of cardiovascular disease & cancer
6. Lowers your risk of osteoporosis
7. Strengthens muscles and joints
8. Sleep better & improves productivity
9. Improves mood, self esteem and decreases depression
10. Reduces stress
Why Exercise? 34

26. Adults:
150 minutes of moderate-intensity exercise/week
(30 minutes 5 times/week)
Example: brisk walking
• Strength training 2x per week
Children and adolescents: 60 minutes/day
21% of adults and only 27% of children from grades 9
through 12 meet this federal guideline
How much exercise do we need? 35

27. • Fight off infection
• Perform well in school ~ memory
• Work effectively and safely
• Heart disease
• High blood pressure
• Obesity
• Diabetes
• Adults ~ 8 hours/day
Sleep 38

28. • Bedroom – dark, cool, quiet, comfortable
• Avoid caffeine within 6 hours of bedtime
• Avoid vigorous exercise 4-6 hours before bedtime
• Avoid large meals or too much alcohol
• Avoid nicotine
• DESTRESS & RELAX
• Stick to a ritual
• Use “white noise”
• “Unplug” before bed
• Treat sleep apnea
Sleep Hygiene 39

29. How we react to our constantly changing environments
High levels of stress can make you less productive and lead
to health problems:
• Heartburn, high blood pressure, heart disease
• Headaches
• Muscles pain in neck, back
• Sleep disturbances
• Lowers immune system
• Weight gain
• Depression
Manage Stress 40

30. • Healthy diet
• Limit caffeine
• Alcohol in moderation
• Exercise
• Get enough sleep
• Balance work and play
• Time management
• Learn to say “no”
Manage Stress 41

31. • Pamper yourself
• Breathe, meditate, relaxation exercises
• Talk about it
• It’s okay to cry
• Be with people who bring
you joy
• Laugh
Manage Stress 42

32. “An ounce of prevention is worth a pound of cure”
~ Benjamin Franklin
Choose wellness….Thank you!
45

33. • American Cancer Society. “Cancer Facts & Figures 2016”. Retrieved from:
http://www.cancer.org/acs/groups/content/@research/documents/document/acspc-047079.pdf
• American Diabetes Association, “Diabetes Risk Test”, Retrieved from: http://www.diabetes.org/assets/pdfs/at-
risk/risk-test-paper-version.pdf
• American Heart Association. (2012). “What Is Metabolic Syndrome?” Retrieved from:
http://www.heart.org/HEARTORG/Conditions/More/MetabolicSyndrome/About-Metabolic-
Syndrome_UCM_301920_Article.jsp#.V7c4gDL2Y5c
• American Institute for Preventive Medicine. “Success Over Stress What You Need To Know”. (2009, 12th ed.)
• American Lung Association. “Lung Health and Diseases”. Retrieved from: http://www.lung.org/lung-health-and-
diseases/lung-disease-lookup/copd/learn-about-copd/how-serious-is-copd.html
• American Lung Association. (2013). “Taking Her Breath Away. The rise of COPD in women. Executive Summary”.
Retrieved from: http://www.lung.org/assets/documents/research/rise-of-copd-in-women-summary.pdf
• Centers for Disease Control and Prevention. National Diabetes Statistics Report: Estimates of Diabetes and Its
Burden in the United States, 2014. Atlanta, GA: U.S. Department of Health and Human Services; 2014. Retrieved
from: http://www.cdc.gov/diabetes/pubs/statsreport14/national-diabetes-report-web.pdf
• Centers for Disease Control and Prevention. (2013). “Preventable Deaths from Heart Disease & Stroke”. Retrieved
from: http://www.cdc.gov/vitalsigns/heartdisease-stroke/
• Centers for Disease Control and Prevention, National Vital Statistic System. “Mortality in the United States, 2012”.
Xu JQ, Kochanek KD, Murphy SL, Arias E. Mortality in the United States, 2012. NCHS data brief, no 168. Hyattsville,
MD: National Center for Health Statistics. 2014. Retrieved from:
http://www.cdc.gov/nchs/data/databriefs/db168.pdf
• Centers for Disease Control and Prevention, Leading causes of death and numbers of deaths, by age: United States,
1980 and 2014. Retrieved from: http://www.cdc.gov/nchs/hus/contents2015.htm#020.
References 46

34. • Mayo Clinic, “COPD”, Retrieved from: http://www.mayoclinic.org/diseases-conditions/copd/symptoms-causes/dxc-
20204886
• Mozaffarian D, Benjamin EJ, Go AS, Arnett DK, Blaha MJ, Cushman M, Das SR, de Ferranti S, Després J-P, Fullerton HJ,
Howard VJ, Huffman MD, Isasi CR, Jiménez MC, Judd SE, Kissela BM, Lichtman JH, Lisabeth LD, Liu S, Mackey RH,
Magid DJ, McGuire DK, Mohler ER III, Moy CS, Muntner P, Mussolino ME, Nasir K, Neumar RW, Nichol G,
Palaniappan L, Pandey DK, Reeves MJ, Rodriguez CJ, Rosamond W, Sorlie PD, Stein J, Towfighi A, Turan TN, Virani SS,
Woo D, Yeh RW, Turner MB; on behalf of the American Heart Association Statistics Committee and Stroke Statistics
Subcommittee. Heart disease and stroke statistics—2016 update: a report from the American Heart Association
[published online ahead of print December 16, 2015]. Circulation. doi: 10.1161/CIR.0000000000000350. Retrieved
from: http://www.heart.org/idc/groups/ahamah-
public/@wcm/@sop/@smd/documents/downloadable/ucm_480086.pdf
• National Center for Health Statistics. “Health, United States, 2015: With Special Feature on Racial and Ethnic Health
Disparities”. Hyattsville, MD. 2016. Retrieved from: http://www.cdc.gov/nchs/data/hus/hus15.pdf#019
• United States Department of Agriculture. (2016). “MyPlate, MyWins: Make it yours” Retrieved from:
https://www.choosemyplate.gov/sites/default/files/printablematerials/mini_poster.pdf
• U.S Department of Health and Human Services National Institutes of Health & National Heart Lung and Blood
Institute. “4 Reasons to Learn More About COPD”. Retrieved from:
http://www.nhlbi.nih.gov/health/public/lung/copd/campaign-materials/pub/4-fact-sheet.pdf
References