This document discusses the importance of prevention in maintaining good health. It emphasizes establishing healthy habits including daily exercise, proper nutrition, avoiding smoking and limiting alcohol. It recommends periodic health screenings and keeping immunizations up to date. Key health numbers to know include BMI, body fat percentage, waist circumference, and blood work results. A healthy diet focuses on fruits/vegetables and avoiding saturated fats. Exercise guidelines recommend 150 minutes of moderate activity per week and strength training 2 days per week. Managing stress is also important for prevention. The overall message is that practicing prevention can reduce risks of chronic diseases.

1. PREVENTION – WHAT YOU DO
TODAY WILL AFFECT
TOMORROW
Dolores Van Bourgondien, ANP-BC,
RN,MSN, BA, MA
October 2nd, 2013

2. Prevention
• Know your numbers
• Annual visits and screening
• Diet
• Exercise
• Mind-body

3. What is
prevention

4. Prevention

5. Prevention
• The most important part of preventive
health care is maintaining good health
habits. This includes:
• Daily exercise
• Weight Control
• Proper nutrition
• Avoidance of smoking and drug abuse
• Abstinence from, or moderation of alcohol
• Proper control of any diseases or disorders,
such as high blood pressure, diabetes,
cholesterol

6. Periodic Screening
• 1. Periodic screening of adults for specific problems is important
and recommended:
• Pap smear
• Breast self-examination
• Mammography
• Testicular self-examination
• PSA test
• Cholesterol screening
• Colon cancer screening
• CT scan to screen smokers for lung cancer
• Abdominal aortic ultrasound
• Blood pressure

7. Immunizations
• 3. Keep immunizations up-to-date
• Flu Shots
• Pneumonia
• Tetanus – Tdap/TD

8. Know your Numbers
• Height
• Weight
• BMI
• Fat %
• Waist Circumference
• Blood Glucose Level
• HGBA1C
• Cholesterol
• Total
• LDL
• HDL
• Triglycerides

9. BMI
BMI
• BMI (Body Mass Index) is a
measurement of body fat based
on height and weight that applies
to both men and women
between the ages of 18 and 65
years.
• BMI can be used to indicate if you
are overweight, obese,
underweight or normal. A healthy
BMI score is between 20 and 25.
A score below 20 indicates that
you may be underweight; a value
above 25 indicates that you may
be overweight.
BMI

10. Fat %
Fat %
• The amount of body fat that you do
or do not have can be potentially
dangerous to your health. Carrying
too much body fat can increase
your risk of developing serious
health problems such as high blood
pressure, high cholesterol, heart
disease, diabetes, and cancer. Too
little body fat deprives your body of
stored energy, protection of your
organs and can potentially cause
your body to enter a state of
catabolism, which is when your
body begins to use muscle protein
as fuel.
Fat %

11. Waist Circumference
Waist Circumference
• Measuring waist circumference
helps screen for possible health
risks that come with overweight
and obesity. If most of your fat is
around your waist rather than at
your hips, you’re at a higher risk for
heart disease and type 2 diabetes.
This risk goes up with a waist size
that is greater than 35 inches for
women or greater than 40 inches
for men. To correctly measure your
waist, stand and place a tape
measure around your middle, just
above your hipbones. Measure
your waist just after you breathe
out.
Waist Circumference

12. PREVENTION TIPS

13. Diet - Importance
• to maintain health by
preventing loss of muscle
strength, bone mass, and
vitamin deficiency states;
• to prevent diseases such as
heart attacks, strokes, obesity,
osteoporosis, and certain
cancers; and
• to help control and/or treat
chronic diseases and
conditions such as high blood
pressure, diabetes mellitus,
and celiac disease.

14. Diet - Importance
• emphasize fruits,
vegetables, whole grains,
and fat-free or low-fat milk
and milk products;
• include lean meats, poultry,
fish, beans, eggs, and nuts;
and
• be low in saturated fats,
trans fats, cholesterol, salt
(sodium), and added sugars.

15. Exercise
• 2 hours and 30 minutes (150 minutes) of
moderate-intensity aerobic activity (i.e., brisk
walking) every week and
• muscle-strengthening activities on 2 or more
days a week that work all major muscle
groups (legs, hips, back, abdomen,
chest, shoulders, and arms).

16. Exercise

17. Exercise

18. Mind – Body

19. Practices to Fight Stress

20. Take home message
• You can prevent future chronic diseases
• Know your Numbers
• Get routine check ups and screenings
• Eat smart
• Exercise Daily
• Maintain healthy weight
• Defuse Stress

21. QUESTIONS?