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Lifestyle and Heart Health - Women's Health Services

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Lifestyle and Heart Health - Women's Health Services Powered By Docstoc
					                                  Lifestyle and Heart
                                               Health

26 February 2011
Justina A. Trott, MD, FACP
Director of Policy, Research and Education
Women’s Health Services
Clinical Professor of Medicine UNM HSC
Life-Style
 Exercise

 Diet

 Sleep

 Stress
ENERGY BALANCE
Energy balance is important for maintaining a healthy
weight:

 The same amount of energy IN and energy OUT over
  time = weight stays the same (energy balance)

 More energy IN than OUT over time = weight gain

 More energy OUT than IN over time = weight loss
ENERGY BALANCE
To maintain a healthy weight, your energy IN and OUT
don’t have to balance exactly every day. It’s the balance
over time that helps you maintain a healthy weight.

You can reach and maintain a healthy weight if you:

 Follow a healthy diet

 Are physically active

 Limit the time you spend being physically inactive
Exercise
 Aerobic
 Strengthening –bone and muscle
 Balance
 Stretching
Do it your way

 Pick an activity you like and one that fits into your life.

 Find the time that works best for you.

 Be active with friends and family. Having a support
  network can help you keep up with your program.

 Every little bit adds up and doing something is better
  than doing nothing.
Moderate-level activities (check
off the ones you will try):
 Biking slowly                 Tennis (doubles)

 Canoeing                      Using your manual wheelchair

 Dancing                       Walking briskly

 General gardening (raking,    Using hand cyclers—also
  trimming shrubs)               called arm ergometers

 Yard work/gardening           Water aerobics
Diet: DASH
Do You Know How Food Portions Have
Changed in 20 Years?




  National Heart, Lung, and Blood Institute
  Obesity Education Initiative
           COFFEE
20 Years Ago               Today

Coffee                      Mocha Coffee
(with whole milk and sugar) (with steamed whole milk and
                            mocha syrup)




 45 calories                       How many calories
       8 ounces                    are in today's coffee?
           COFFEE
20 Years Ago                  Today

Coffee                        Mocha Coffee
(with whole milk and sugar)   (with steamed whole milk and
                              mocha syrup)




 45 calories                           350 calories
       8 ounces                        16 ounces

               Calorie Difference: 305 calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out




           How long will you have to walk in
           order to burn those extra 305
           calories?*

                      *Based on 130-pound
Calories In = Calories Out




  If you walk 1 hour and 20 minutes,
  you will burn approximately 305
  calories.*



            *Based on 130-pound
           person
MUFFIN
20 Years Ago     Today




210 calories
               How many calories are
1.5 ounces
               in today’s muffin?
MUFFIN
 20 Years Ago                    Today




210 calories                   500 calories
1.5 ounces                     4 ounces

          Calorie Difference: 290 calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out




           How long will you have to vacuum
           in order to burn those extra 290
           calories?*
                     *Based on 130-pound
                    person
Calories In = Calories Out




 If you vacuum for 1 hour and 30 minutes
 you will burn approximately 290 calories.*



           *Based on 130-pound
           person
PEPPERONI PIZZA
 20 Years Ago        Today




500 calories
                How many calories are in
                two large slices of
                today’s pizza?
PEPPERONI PIZZA
  20 Years Ago                   Today




500 calories               850 calories


       Calorie Difference: 350
       calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out




           How long will you have to play golf
           (while walking and carrying your clubs)
           in order to burn those extra 350
           calories?*
                     *Based on 160-pound
Calories In = Calories Out




If you play golf (while walking and carrying
your clubs) for 1 hour you will burn
approximately 350 calories.*


             *Based on 160-pound
            person
CHICKEN CAESAR SALAD
    20 Years Ago        Today




  390 calories     How many calories are in
      1 ½ cups     today’s chicken Caesar
                   salad?
CHICKEN CAESAR SALAD
    20 Years Ago                 Today




  390 calories                  790 calories
      1 ½ cups                  3 ½ cups


            Calorie Difference: 400 calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out




           How long will you have to walk the dog
           in order to burn those extra 400
           calories?*

                     *Based on 160-pound
 Calories In = Calories Out




If you walk the dog for 1 hour and 20
minutes, you will burn approximately 400
calories.*



               *Based on 160-pound
              person
CHOCOLATE CHIP COOKIE
     20 Years Ago        Today




       55 calories
                     How many calories are
      1.5 inch
                     in today’s large
      diameter
                     cookie?
CHOCOLATE CHIP COOKIE
     20 Years Ago                    Today




       55 calories                275 calories
       1.5 inch                   3.5 inch diameter
      diameter

           Calorie Difference: 220 calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out




           How long will you have to wash the car
           to burn those extra 220 calories?*


                     *Based on 130-pound
Calories In = Calories Out




 If you wash the car for 1 hour and 15
 minutes you will burn approximately 220
 calories.*


               *Based on 130-pound
              person
             BAGEL
20 Years Ago         Today




140 calories         How many calories
3-inch diameter      are in this bagel?
             BAGEL
20 Years Ago                        Today




140 calories                        350 calories
3-inch diameter                     6-inch diameter

 Calorie Difference: 210 calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out




         How long will you have to rake leaves in
         order to burn the extra 210 calories?*

                   *Based on 130-pound
                  person
Calories In = Calories Out




    If you rake the leaves for 50 minutes you
    will burn the extra 210 calories.*


               *Based on 130-pound person
SPAGHETTI AND MEATBALLS
   20 Years Ago          Today




  500 calories           How many calories do
  1 cup spaghetti with   you think are in
  sauce and 3 small      today's portion of
  meatballs              spaghetti and
                         meatballs?
SPAGHETTI AND MEATBALLS
   20 Years Ago                      Today




  500 calories                        1,025 calories
  1 cup spaghetti with                2 cups of pasta with
  sauce and 3 small                   sauce and 3 large
  meatballs                           meatballs
        Calorie Difference: 525 calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out




        How long will you have to houseclean in
        order to burn the extra 525 calories?*

                  *Based on 130-pound
                 person
Calories In = Calories Out




   If you houseclean for 2 hours and 35 minutes,
   you will burn approximately 525 calories.*

                    *Based on 130-pound
                   person
SODA
20 Years Ago     Today




  85 Calories   How many calories are
  6.5 ounces    in today’s portion?
SODA
20 Years Ago                      Today




  85 Calories                          250 Calories
  6.5 ounces                           20 ounces
    Calorie Difference: 165 Calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out




        How long will you have to work in the
        garden to burn those extra calories?*

                     *Based on 160-pound
                    person
Calories In = Calories Out




  If you work in the garden for 35 minutes,
  you will burn approximately 165
  calories.*
                *Based on 160-pound
               person
TURKEY SANDWICH
 20 Years Ago      Today




320 calories    How many calories are in
                today’s turkey
                sandwich?
TURKEY SANDWICH
 20 Years Ago                           Today




320 calories                      820 calories


     Calorie Difference: 500 calories
Maintaining a Healthy Weight is a Balancing Act
Calories In = Calories Out




        How long will you have to ride a bike in
        order to burn those extra calories?*
                     *Based on 160-pound
                    person
Calories In = Calories Out




    If you ride a bike for 1 hour and 25
    minutes,
    you will burn approximately 500 calories.*

                 *Based on 160-pound
                person
Thank you for participating in
Portion Distortion II!

For more information about Maintaining a Healthy Weight
visit www.nhlbi.nih.gov
ALCOHOL
 If you are a nondrinker, this is not a
  recommendation to start using alcohol
 Amount: one drink for women, two for men a
  day
 One drink is:
   12 ounces of beer (150 calories)
   5 ounces of wine (100 calories)
   1½ ounces of 80-proof distilled spirits (100
    calories)
SLEEP
 Blood pressure drops during normal sleep

 A lack of sleep also puts your body under stress and
  may trigger the release of more adrenaline,
  cortisol, and other stress hormones

 Lack of sleep may cause strokes, chest pain, an
  irregular heartbeat, congestive health failure and
  heart attacks

                        U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES
                        National Institutes of Health
                        National Heart, Lung, and Blood Institute
STRESS:
Psychosocial stress contributes
coronary artery disease
 Through direct influences through the nervous,
  endocrine, and immune systems
 By reducing the adoption and maintenance of a healthy
  lifestyle and adherence to medical care
 Research in this area has demonstrated a reduced
  incidence of major adverse cardiac events in patients
  enrolled in a stress management program, compared to
  a traditional cardiac rehabilitation program
                              NHLBI Workshop
                              Optimizing Stress Reduction Interventions for
                              Cardiovascular Disease Risk
                              September 27-28, 2010 in Bethesda, Maryland
STRESS:
 the most commonly reported "trigger" for a heart attack is an
  emotionally upsetting event, particularly one involving anger

 Depression is common in both women and men after a heart
  attack or heart surgery

 Support from family and friends can help to improve mood

 Developing strong personal ties reduces the chances of
  developing heart disease

 Spiritual beliefs and activity are also linked to longer survival
  among heart surgery patients
THINGS TO REMEMBER:
Nobody Is Perfect!

 Nobody always eats the ideal diet or gets just the right
  amount of physical activity

 Few smokers are able to swear off cigarettes without a
  slip or two along the way

 Follow a sensible, realistic plan that will gradually
  lessen your chances of developing heart disease or help
  you to control it
THE GOOD NEWS!

Research shows that women (and men) can lower their
heart disease risk enormously—by as much as 82
percent—simply by leading a healthy lifestyle.
RESOURCES
 http://www.nhlbi.nih.gov/educational/hearttruth/lowe
  r-risk/tools.htm
 http://www.nhlbi.nih.gov/health/public/heart/index.h
  tm
 http://www.heart.org/HEARTORG/GettingHealthy/Getti
  ngHealthy_UCM_001078_SubHomePage.jsp
 http://hp2010.nhlbihin.net/portion/
 http://www.womensheart.org/content/nutrition/dash_
  diet.asp
 http://www.nhlbi.nih.gov/health/dci/Diseases/phys/ph
  ys_recommendations.html

				
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