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Making Good Health A Way of Life

Provided Courtesy of Nutrition411.com. Making Good Health A Way of Life. Review Date 12/13 G-1974. I Exercise ____ Minutes Each Day (most days). Zero Less than 30 minutes 30-60 minutes (or at least 150 minutes/week of moderate activity)

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Making Good Health A Way of Life

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  1. Provided Courtesy of Nutrition411.com Making Good Health A Way of Life Review Date 12/13 G-1974

  2. I Exercise ____ Minutes Each Day (most days) Zero Less than 30 minutes 30-60 minutes (or at least 150 minutes/week of moderate activity) 60-90 minutes (or at least 300 minutes of moderate activity/week

  3. I Exercise ____ Minutes Each Day (most days) Zero Less than 30 minutes 30-60 minutes (for good health to maintain weight) 60-90 minutes (to lose weight)

  4. Why Become More Physically Active? Reduce your risk for certain diseases (high blood pressure, stroke, type 2 diabetes, colon cancer, osteoporosis, and coronary heart disease) Strengthen your heart, lungs, and bones Help achieve or maintain a healthy weight Aid in managing stress, depression, and anxiety

  5. I smoke ____ cigarettes I have never smoked I used to smoke but I quit I smoke a few cigarettes each day d. I smoke 10 or more cigarettes each day

  6. I smoke ____ cigarettes I have never smoked I used to smoke but I quit I smoke a few cigarettes each day d. I smoke 10 or more cigarettes each day

  7. What Are the Health Risks of Smoking? Smoking causes disease in almost every organ of the body Smoking causes cancer (lung, mouth, throat, larynx, esophagus, pancreas, kidney, bladder, stomach, acute myeloid leukemia) Smoking causes heart disease Smoking causes emphysema

  8. Smoking increases the risk of complications during pregnancy: Premature babies Low-birth-weight babies Stillbirth Smoking increases your risk for eye diseases, loss of bone mass, and peptic ulcers Even minor illnesses last longer in smokers than in nonsmokers What Are the Health Risks of Smoking? (cont’d)

  9. When I Get Stressed Out, I… Ignore it Have a cigarette and/or a drink Do something that relaxes me Worry about it

  10. When I Get Stressed Out, I… Ignore it Have a cigarette and/or a drink Do something that relaxes me Worry about it

  11. Importance of Stress Management It is believed that chronic stress is an underlying factor in many diseases: Heart disease High blood pressure Obesity Diabetes

  12. Importance of Stress Management (cont’d) Stress can cause depression, anxiety, low self-esteem, forgetfulness, and anger Stress can cause headaches, indigestion, exhaustion, and neck and shoulder pain

  13. Stress also can result in unhealthy behaviors, such as smoking, overuse of alcohol, overeating, undereating, and poor sleep habits Importance of Stress Management (cont’d)

  14. 0 1 2 3 or more I Drink ___ Alcoholic Drinks Daily

  15. 0 1 2 3 or more I Drink ___ Alcoholic Drinks Daily

  16. Why Drink Moderately? Alcohol provides calories with little nutrition When consumed in excess, alcohol can result in: Alcohol dependency and resulting health problems (high blood pressure, stroke, certain cancers, and negative effects on unborn baby) Impaired judgment, resulting in motor vehicle accidents, injuries, and violence

  17. Possible Health Benefits of Alcohol Alcohol may have health benefits when consumed in moderation (one drink/day for women, 2 drinks/day for men): Reduces risk for cardiovascular disease May reduce risk of death

  18. I Know My Blood Pressure, Blood Sugar, and Cholesterol Levels Yes No

  19. Yes No I Know My Blood Pressure, Blood Sugar, and Cholesterol Levels

  20. Importance of Knowing Your Lab Values You get regular health checkups You know if you have medical problems that may need treatment You are probably living a healthier lifestyle to try to manage those problems

  21. My Weight Falls Within a Healthy Range for My Height Yes No

  22. What Is a Healthy Weight? Women: 100 pounds (lb) for the first 5 feet of height, 5 lb/inch above that (example: height 5’5”, healthy weight=125 lb) Men: 106 lb for the first 5 feet of height, 6 lb/inch above that (example: height 6’0, healthy weight=178 lb)

  23. Body Mass Index (BMI) <18.5 Underweight 18.5-24.9 Normal 25.0-29.9 Overweight ≥30.0 Obese ≥40.0 Extreme Obesity What Is a Healthy Weight?(cont’d)

  24. My Weight Falls Within a Healthy Range for My Height Yes No

  25. Why Achieve/Maintain a Healthy Weight? Excess body weight leads to higher risk for: Premature death Type 2 diabetes Hypertension Cardiovascular disease Stroke

  26. Excess body weight leads to a higher risk for: Abnormal blood lipid values Gout Osteoarthritis Gallbladder disease Certain cancers Sleep apnea Why Achieve/Maintain a Healthy Weight?(cont’d)

  27. I Eat __ of Fruits and Vegetables Daily 0 cups 2 cups 3-5 cups 5½ cups or more

  28. I Eat __ of Fruits and Vegetables Daily (cont’d) 0 cups 2 cups 3-5 cups 5½ cups or more

  29. The Health Benefits of Fruits and Vegetables High in fiber High in important vitamins and minerals, including iron, potassium, and magnesium High in phytochemicals and antioxidants that may prevent heart disease and cancer Low in calories and fat

  30. __% of the Grains I Eat Are Whole Grains 0 25% 50% 75%-100%

  31. What Is a Whole Grain? Whole grains consist of the entire grain of the seed: Bran Germ Endosperm When grains are refined most of the bran and some of the germ are removed: Fiber and nutrients are removed in this process

  32. Check the label—the word “whole” or “whole grain” will appear before the ingredient on the label (example: whole wheat) Look for the claim “whole grain” on the food label—the food must contain 51% or more whole grain to list this claim How to Find Whole Grains

  33. Examples of Whole Grains Whole wheat Whole oats/oatmeal Whole-grain corn Popcorn Brown rice Whole rye Whole-grain barley

  34. Buckwheat Wild rice Triticale Bulgar (cracked wheat) Millet Quinoa Sorghum Examples of Whole Grains(cont’d)

  35. __% of the Grains I Eat Are Whole Grains 0 25% 50% 75%-100%

  36. Importance of Eating Whole Grains Whole grains have more nutrients than refined grains Eating whole grains reduces the risk of several chronic diseases and may help with weight maintenance

  37. I Eat ___Servings of Dairy Foods Daily 0 1 2 3 or more

  38. I Eat ___Servings of Dairy Foods Daily 0 1 2 3 or more

  39. High in nutrients Low-fat dairy foods are low in calories and fat Dairy foods are good sources of calcium and vitamin D, which are needed for bone health Some studies show a relationship between dairy intake and lower blood pressure, and a reduced risk of heart disease and diabetes Importance of Eating Dairy Foods

  40. Less than 5 hours 5-6 hours 7-8 hours More than 8 hours I Sleep ___ Hours Each Night

  41. Less than 5 hours 5-6 hours 7-8 hours More than 8 hours I Sleep ___ Hours Each Night

  42. Importance of Adequate Sleep Those who are “sleep deprived” (less than 8 hours daily) are more apt to: Be anxious and/or depressed Have poor coordination, reaction time, and judgment Suffer from chronic diseases, such as hypertension, diabetes, obesity, and cancer Have a reduced quality of life and reduced productivity

  43. How Did You Do? Best answer 1. Exercise: c or d 2. Cigarettes: a 3. Stress: c 4. Alcohol: a or b 5. Lab values: a 6. Weight: a 7. Fruits/vegetables: d 8. Whole grains: c or d 9. Dairy: d 10. Sleep: c or d

  44. Great I got the best answer on 8-10 questions Good I got the best answer on 6-8 questions Fair I got the best answer on 5-6 questions Poor I got the best answer on 4-5 questions Help I need a healthy lifestyle coach (I got the best answer on less than 4 questions) How Did You Do?

  45. Set Realistic and Achievable Goals for Health Improvement Some suggestions for beginning a healthier lifestyle: Take a walk Enjoy fresh produce Sleep late RELAX

  46. References Dietary Guidelines for Americans 2010. US Dept of Agriculture, Center for Nutrition Policy and Promotion Web site. http://www.cnpp.usda.gov/DGAs2010-PolicyDocument.htm. Accessed December 30, 2013. General information about tobacco use. National Cancer Institute Web site. http://www.cancer.gov/cancertopics/pdq/prevention/control-of-tobacco-use/Patient/page1/AllPages#2. Accessed December 30, 2013. Insufficient sleep is a public health epidemic. Centers for Disease Control and Prevention Web site. http://www.cdc.gov/Features/dsSleep/. Updated March 14, 2013. Accessed December 30, 2013.

  47. References(cont’d) Mayo Clinic staff. Stress symptoms: effect on your body and behavior. Mayo Clinic Web site. http://www.mayoclinic.com/health/stress-symptoms/SR00008_D/METHOD=print. Published July 19, 2013. Accessed December 30, 2013. US Dept of Health and Human Services. 2008 Physical Activity Guidelines for Americans. Health.gov Web site. http://www.health.gov/paguidelines/guidelines/default.aspx. Accessed December 30, 2013. What are the health risks of overweight and obesity? National Heart, Lung, and Blood Institute Web site. http://www.nhlbi.nih.gov/health/health-topics/topics/obe/risks.html. Accessed December 30, 2013.

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