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Staying Healthy

Learn about preventing chronic diseases through primary and secondary prevention behaviors. Explore safety measures to avoid accidents and unintentional injuries. Understand the importance of healthy eating, exercise, and weight control to maintain overall well-being. Discover the risks of obesity and the challenges of dieting.

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Staying Healthy

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  1. Staying Healthy

  2. Causes of death • Primarily infectious diseases in 1900 • ______________ standards were poor • Infectious diseases spread rapidly; epidemics were common • Now: ______________

  3. Chronic Degenerative Diseases • Cardiovascular diseases (~41% of deaths) • ______________ (~23% of deaths) • Chronic and Multi-factorial • “Preventable” • Related to ______________

  4. Health Behaviors: Primary Prevention Primary prevention behaviors are activities undertaken by… • apparently disease-free individuals • intent = help them to achieve maximum ______________ and ______________

  5. Secondary Prevention– already a few symptoms • ______________ Prevention – already sick, slow course of illness

  6. Safety Restraints/Automobile Safety Belts Bike Helmets Immunizations Safer Sex Nutrition and Diet; Control of Weight and Obesity Sleep Avoidance of Cigarette Smoking Avoidance of Alcoholism and Problem Drinking, and Drug Abuse.

  7. TO “PREVENT” • 1. To keep from happening • 2. To keep (someone) from doing something; impede • 3. Archaic To anticipate in advance. • 4. Archaic To come before; precede. e.g. prevent ______________ *(death) and ______________* (diseased condition or state)

  8. PREVENTION • Not every injury or illness is “preventable”…but many are. • And, it may be possible to prevent some aspects of illness, injury (i.e., to minimize damage). • Goal is to extend healthy, productive life with good functioning and ______________ for as long as possible (physical, emotional, social well being).

  9. Unintentional Injury • “Accidents” ---events that cause bodily injury and were not “planned” but might have been predicted • Better term?: ______________

  10. Unintended injury causes • Motor vehicle crashes • Drownings • Poisonings • Burns • Falls • Suffocations • Bicycle “mishaps”

  11. Children under 15 • Unintentional injury causes _____________% of deaths in this group • Many of these are due to the unsafe actions of adults • Most deaths of children 5 and under caused by motor vehicle crashes with children unrestrained or in unsafe restraints

  12. Older than 25 • Workplace injuries –declined by 90% over 20th century --OSHA • Motor vehicle crashes (majority of unintended injury in age 25-44) • MVC injuries declined over the past several decades due to safer vehicles, safety restraint systems, education about drunk driving

  13. Age 15-25 … • Unintentional injury is the leading cause of all deaths in age group 15-24 = ~ ______________ Of these, 75% are from motor vehicle crashes (mvc)… • Overall in the US, mvc = 4thleading cause of death overall in US • 4 percent of all deaths/yr in US

  14. Causes • Drinking and driving • Riding in car with driver who was drinking • Not using seat belts or using improperly • Falling asleep at the wheel • (…remaining UI include drownings, gunshot wounds, falls..)

  15. Alcohol “involved” • In a high percentage of all UI (about half of all ______________) • Alcohol impairs judgment • Alcohol also interacts with fatigue

  16. Sleep deprived …. • Half of all ______________ occur because driver briefly “nodded off”

  17. Sleep • Essential • Average amount of sleep needed is greater than most people think.. • Studies of people allowed to sleep as much as they want to have found…. • People need to sleep 7-9 hours • Normal distribution

  18. Eating/Exercise for Health and Weight Control

  19. Is Obesity Unhealthy? (YES) • Before old age, obesity increases risk of disease • Increased health risks are largest for cardiovascular disease (MI, CHF, hypertension) and diabetes (type 2) • Also increased risk of some cancers • Stress on joints: arthritis

  20. Yet… • Despite widespread ______________ (restriction of types and quantity of food) and reduction in dietary fat • people in the US have steadily ______________ their weight during the past 25 years.

  21. Dieting, Food restriction… • Leads to irritability, increased aggression, increased apathy, loss of sexual interest, and lethargy. • Eventual return to ______________ --easily regaining lost weight • Sometimes people become obsessed with food and regain more weight ______________.

  22. Diets don’t work well: • The body slows ______________ to adjust for dramatic caloric restriction. • Overeating and obesity are not perfectly related -- more complex… • ______________ in rate of metabolism; about 30% of people maintain weight without much effort. • Factors: activity, sleep

  23. Drastic Measures • Appetite suppressant drugs • Anorexia, Bulimia • Smoking • Note exception= Extreme obesity Immediate danger to health: severely restricted caloric intake; gastric bypass surgery

  24. We overeat and eat unhealthy food because of… • packages and plates, labels, colors, shapes, and smells • ______________ • distractions • --THE CORNELL FOOD AND BRAND LAB

  25. EATING is a habitual behavior… • We use more product, and eat more food, from ______________ containers!! • We eat more calories when food is very dense in caloric content...e.g. a burger with 4 patties of meat, 4 slices of cheese, and 8 strips of bacon with sauce that is high in sugar….

  26. What (and how) do Americans tend to eat? • Convenient • Inexpensive • Tasty food • No time to eat mindfully • Manipulation by manufacturers • Mindless Overeating….

  27. Watching TV • People who watch a lot of TV: exercise less, eat more, and weigh more than those who do not watch much TV. • In Cornell Lab experiment, people who watched 60 minutes of TV ate ______________ more than those watching 30 minutes. 

  28. Behavior Change: Set up daily environment and routine; identify the target behavior and make it possible, and a habit. 1. Observation, recording behavior 2. Find substitute behaviors 3. Self-reward -- positive reinforcement

  29. ______________ : • Person in the house who buys food and prepares it: controls 72% of all of the food decisions in the household.

  30. Follow your Internal Signals (not external ones) • “Stomach settings”: 1) “starving”, 2) “stuffed” 3) we feel like we can eat more, but we’re neither hungry nor full. #3=how we feel at most meals, but faced with appealing food --we’ll eat it!

  31. Mindful Eating tips need to be personalized… • Tied to your eating “danger zone” • ‘Mindless Eating’ book has lots of tips • Make small changes that fit with your life.

  32. Exercise • Combine with healthy eating! • Physical activity –speeds metabolism, increases muscle mass • Activities should be varied enough to enjoy, and to avoid injury. • Build aerobic fitness, endurance, flexibility, muscle strength. • Moderate and vigorous activity 4-5/wk ~protection against CVD and all-cause mortality; prevent cancer, osteoporosis, diabetes II

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