Are you stuck in a lifestyle trap that's killing you? Dr. Joshua Morton, a professor at Kaplan University's School of Health Sciences, shows how you can make changes to embrace a healthy, active lifestyle.
What are the Benefits? Healthy way to relieve work stress Weight loss Lower blood pressure Increase stamina ( stress tolerance) Increase HDL (healthy cholesterol) Elevate endorphin levels (happy hormones)
What are the Benefits? Losing just 5 to 10 pounds could lower your cholesterol and triglycerides. Regular exercise raises HDL cholesterol. HDL is responsible for removing the fatty streaks from arterial walls. Endorphins are a chemical that your body releases to interact with your brain’s perception to pain. These endorphins also trigger a positive feeling in the body, similar to that of morphine. This is often described as “runner’s high,” giving an energizing, positive feeling.
Long Work Hours“Look Doc, I Don’t let your favorite television show deter yousimply don’thave the time Make time for what counts: YOUor energy toworkout after Ileave theoffice…”
What are the Benefits? Reduce the risk of heart disease, stroke, and diabetes Improve range of movement and flexibility as you age (improve Rheumatoid Arthritis (RA) symptoms) Maintain bone mass (fight Osteoporosis) Enhance self-esteem
Physical Limitations“Look Doc,I’m not as Don’t let your physical limitations deter youyoung as Iused to be…”“I’moverwhelmedwith myweight…”“My neck…My back…My knees…”
Just Move Don’t let your physical limitations deter you
Grocery Shopping andConvenience Eating Pitfalls Excessive amounts of these foods could affect your libido
Negative Effects of Fatty Foods The formation of plaque in the arteries (atherosclerosis): “The buildup of plaque narrows the lumen of an artery and restricts blood flow to the organs and tissues. Narrowing of the arteries close to the heart leads to coronary artery disease. Carotid artery disease is a consequence of atherosclerosis in the arteries close to the brain. Plaque accumulation in the arteries in the arms and legs causes peripheral artery disease.” Source: “The Effects of Fatty Foods on the Body”
Negative Effects of Fatty Foods Insulin Resistance: “Fat interferes with the bodys ability to use insulin. Obesity is a contributing risk factor for an increasingly common condition called metabolic syndrome. Metabolic syndrome increases the risk for coronary artery disease, stroke and type 2 diabetes.” Source: “The Effects of Fatty Foods on the Body”
Negative Effects of Fatty Foods Increased Risk for Cancer: “The National Cancer Institute attributes obesity as a risk factor in 25 to 30 percent of cases of colon, postmenopausal breast, endometrial, kidney and esophageal cancers. Another startling statistic reveals that 14 percent of cancer deaths in men and 20 percent of deaths in women were attributed to being overweight. Obesity can impede the detection of a breast tumor on a mammogram.” Source: “The Effects of Fatty Foods on the Body”
Negative Effects of Fatty Foods Development of Gallstones: “Diets that are high in fat and cholesterol and low in fiber increase the risk for gallstones. Fatty foods increase cholesterol levels in bile and slow gallbladder emptying. Gallstones travel into the bile ducts and cause a blockage. This is commonly referred to as a gallbladder attack. The symptom of sudden pain caused by the blockage often happens after eating a high-fat meal.” Source: “The Effects of Fatty Foods on the Body”
Unhealthy Must Haves“Look Doc, Water is an essential ingredient for a healthy body.isn’t there It hydrates and helps the body flush away toxinswater in my and by-products.coffee and You should not reward yourself with a sweet treatsoda…” after every meal. Limit yourself to one snack-size portion only! If you begin dinner with a broth soup“I must have or salad, you will hardly have room to finish what’sdessert after on your plate.every meal…” Smoking causes hardening of the arteries, chronic“I need a lung diseases, cancer, and anorexia, lowers HDLcigarette and bone density, accelerates aging, etc.when…”
Food Selection Tips “The Mediterranean diet emphasizes eating foods like fish, fruits, vegetables, beans, high-fiber grains and breads, and olive oils. These foods are rich with monounsaturated fats, fiber, and omega-3 fatty acids.” Source: “Cholesterol Management”
Food Selection Tips The Therapeutic Lifestyle Changes (TLC) diet is recommended by the National Cholesterol Education Program of the U.S. National Institutes of Health and suggests limiting fats in your diet. 25 to 35 percent of your daily calories may come from fat, mainly unsaturated fat (plant fats); most of the fat should be monounsaturated, and only 10 percent of the fat should be polyunsaturated fat (fish and grain fats) Less than 7 percent of your daily calories should come from saturated fat (meats, dairy products, chips, and pastries) Eat no more than 200 mg of dietary cholesterol a day Source: “Cholesterol Management”
Benefits of Healthy Food Selection Fiber, fiber, fiber! (Notice the trend?) Fiber helps the body get rid of fat Insoluble fiber: “This type of fiber promotes the movement of material through your digestive system and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.” Soluble fiber: “This type of fiber dissolves in water to form a gel-like material. It can help lower blood cholesterol and glucose levels. Soluble fiber is found in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.” Source: “Nutrition and Health Eating”
Emotional Eating“Doc, I tend to Don’t let your mood deter youfall off trackwhen…” Believe it or not, people tend to fall off track during celebratory occasions; just as much as they do during periods of depression
Have a Realistic Plan Have your own reason for making a change. If you do it because someone else wants you to, youre less likely to have success. Set goals. Include long-term goals as well as short-term goals that you can measure easily. Measure improvements to your health. For example, keep track of your blood pressure, cholesterol, or blood sugar. Or, see how you can shorten the time it takes to walk a mile. Think about what might get in your way, and prepare for slip-ups. Get support from your family, your doctor, your friends, and from yourself.
Have a Realistic Plan to Fight Lack of MotivationHeres one persons list of barriers to taking a brisk 30-minutewalk every day, along with some possible solutions: Barriers Solutions "I might be too busy." My backup plan will be to break my usual 30-minute walk into two 15- minute walks or three 10-minute walks. "I might get bored." Ill listen to music or a podcastwhile I walk. Ill get my neighbor to walk with me. "It might rain." My backup plan will be to use an exercise DVD or a treadmill in front of my TV when the weathers bad.
Medical DisclaimerYou must not rely on the information in this presentationas an alternative to medical advice from your doctor orother professional health care provider. If you have anyspecific questions about any medical matter, youshould consult your doctor or other professional healthcare provider. If you think you may be suffering fromany medical condition, you should seek immediatemedical attention. You should never delay seekingmedical advice, disregard medical advice, ordiscontinue medical treatment because of informationdiscussed in this presentation.
Image Sources Ogden, Cynthia et al. Number 82, January 2012: Prevalence of Obesity, NCHS Data Brief, Retrieved March 18, 2012, from www.cdc.gov/nchs/data/databriefs/db82_fig1.png Microsoft Office (n.d.); Retrieved March 16, 2012, from office.microsoft.com/en-us/images/ NIH (n.d.); Retrieved April 2, 2012http://vsearch.nlm.nih.gov/vivisimo/cgi- bin/query- meta?v%3Aproject=medlineplus&query=atheroscl erosis
Sources Gromisch, Maryann; November 7, 2010; Effects of Fatty Foods on the Body; Retrieved March 16, 2012, from www.livestrong.com/article/298660-the-effects-of-fatty-foods-on-the- body/#ixzz1pLmmI0rK WebMD; updated June 2010; Cholesterol Management; Retrieved March 16, 2012, from www.webmd.com/cholesterol-management/tc/high- cholesterol-lifestyle-changes WebMD; updated June 2010; Cholesterol Management; Retrieved March 16, 2012, from www.webmd.com/cholesterol-management/high- cholesterol-using-the-tlc-diet# Mayo Clinic Staff (n.d.) Dietary fiber: Essential for a Healthy Diet; Retrieved March 16, 2012, from www.mayoclinic.com/health/fiber/NU00033 WebMD; updated June 2010; Cholesterol Management; Retrieved March 16, 2012, from www.webmd.com/cholesterol-management/tc/high- cholesterol-lifestyle-changes?page=2