How to Live a Healthy Life

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					How to Live a Healthy Life
Kirsti A. Dyer MD, MS, CWS
Physician  Nutrition Instructor Guest Presenter HHP 300  Columbia College

How to Live a Healthy Life
• A common goal for most people is to be able to live a healthier life. • We’ll take a look at some simple tips and ways of remembering them that you can incorporate into your daily living that will help you to live a

HEALTHY LIFE
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How to Live a HEALTHY LIFE
• Healthy Foods • Enough Sleep • Activity for Body & Mind • Little Changes • Time to Unwind • Health Checks • Youthful Thoughts • • • • Lifestyle Choices Involved Others Fun Every Day

Kirsti A. Dyer. 2008. Creative Commons Copyright. AttributionNoncommercial-No Derivative Works.

Healthy Foods
• Eat a variety of healthy foods. • Emphasize whole grains cereals, breads, other grain products, legumes (beans), vegetables and fruits. • Choose lower-fat dairy products, leaner meats, and foods prepared with little or no fat. • Limit salt, alcohol & caffeine.
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Enough Sleep
Six reasons to get enough sleep:
1. Learning and memory:
– Sleep helps the brain commit new information to memory. – People who’d slept after learning a task did better on tests later.

2. Metabolism and weight:
– Chronic sleep deprivation may cause weight gain. It affects the way the body processes and stores carbohydrates and alters levels of hormones that affect the appetite.
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Enough Sleep
3. Safety:
– Sleep debt contributes to a greater tendency to fall asleep during the daytime. – These lapses may cause falls and mistakes such as medical errors, air traffic mishaps & road accidents.

4. Mood:
– Sleep loss may result in irritability, impatience, inability to concentrate, and moodiness. – Too little sleep can also leave you too tired to do the things you like to do.
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Enough Sleep
5. Cardiovascular health:
– Serious sleep disorders have been linked to hypertension, increased stress hormone levels, and irregular heartbeat.

6. Disease:
– Sleep deprivation alters immune function, including the activity of the body’s killer cells. – Keeping up with sleep may also help fight cancer.
Source: The Importance of Sleep and Health. Harvard Women’s Health Watch http://www.health.harvard.edu/press_releases/importance_of_sleep_and_health.htm
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Activity for Your Body
• Be sure to include physical activity in your day. • If your time is limited, you can exercise in brief periods throughout the day
– Three 10-minute sessions rather than one 30minute session.

• You can achieve and maintain a healthy body weight by enjoying regular physical activity and healthy eating.
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Activity for Your Mind
• Keep your brain active. • Practice mental skills:
– – – – – – Solving Crossword puzzles Doing Math calculations Playing Cards Reading Writing/Journaling Imagining & Creating

• Stay socially active.
– Take a class. – Teach a class. – Volunteer your time.
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Little Changes
• Making little changes at a time is more successful than trying to tackle everything at once. Trying to eat better, exercise more, stop smoking and reduce stress at the same time is too much. • Pick a realistic, attainable goal within a reasonable time frame. • Once you’ve succeeded with that goal start with the next one.
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Time to Unwind

Reduce, remove and de-stress when possible. Stress has a negative impact on the body and on overall health and well being.
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Health Effects of Stress
• Stress causes early onset of age-related diseases. • Stress (either physical or emotional) that continues without relief can lead to a condition called distress a negative stress reaction. • Distress can lead to physical symptoms that include:
– Headaches – Upset stomach – Elevated blood pressure – Problems sleeping – Chest pain

• Prolonged stress drains the body reserves and leaves you vulnerable to illness.
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Health Checks
• • • • • Yearly Routine Exam Blood Pressure Cholesterol, Lipids Osteoporosis Cancer Screenings
– Mammogram – Colonoscopy > 50 – Prostate

• Laboratory Studies
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Youthful Thoughts
• There is a lot of truth to the expression, ―You’re as young as you feel.‖

• Think young to feel young.
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Lifestyle Choices
• Emphasis Good Lifestyle Choices
– Healthy Food – Daily Activity – Sleep – Minimize Stress

• De-emphasis Poor Lifestyle Choices
– High Fat Foods – Empty Calories – Sugar, Fat, Alcohol – Inactivity – Smoking, Tobacco Use
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Involve Others

Being with other people helps you be more active, manage depression & improve eating.
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Fun – Enjoy Life!

Make being active fun and part of what you do and you’re more likely to stay active.
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Every Day
Inch by inch, it's a cinch, Yard by yard it’s hard, Mile by mile it's a trial. • Making lifestyle changes is something you do a little bit at a time.
• These changes are changes for your health and for life. • They become part of what you Every Day.
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How to Live a HEALTHY LIFE
• Healthy Food • Enough Sleep • Activity for Mind & Body • Little Changes • Time to Unwind • Health Checks • Youthful Thoughts • • • • Lifestyle Choices Involved Others Fun Every Day

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More on Eating Healthy Foods
Photo Source: Meliha Gojak. Assorted Fruit. Royalty Free Use.

Useful Tips from the American Heart Association on Eating Healthy Foods.
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American Heart Association Recommends - 1
Eat a Variety of Fruits and Vegetables.
Vegetables and fruits are high in vitamins, minerals and fiber low in calories. Eating different fruits & vegetables may help control weight and blood pressure.

Eat Whole Grains.
Unrefined whole-grain foods contain fiber that can help lower blood cholesterol. It also help you feel full, which may help in managing weight.

Eat fish at least twice a week.
Recent research shows that eating oily fish with omega3 fatty acids (e.g. salmon, trout & herring) may help lower the risk of death from coronary artery disease.
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American Heart Association Recommends - 2
Choose lean meats and poultry without skin. Prepare without added saturated or trans fat.

Select fat-free, 1% fat or low-fat dairy products. Cut back on foods with partially hydrogenated vegetable oils. This reduces trans fat in the diet. Cut back on foods high in dietary cholesterol. Aim to eat less than 300 milligrams of cholesterol each day.
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American Heart Association Recommends - 3
Cut back on beverages & foods with added sugars. These add extra empty calories. Choose and prepare foods with little or no salt. Aim to eat less than 2,300 milligrams of sodium per day. If you drink alcohol, do so in moderation. For Women - one drink per day For Men - two drinks per day
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Understanding Food Pyramids

New Pyramid for Healthy Eating

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Basics of Healthy Pyramids
• Eat more fruits, vegetables and whole grains. • Reduce intake of saturated fat, trans fat and cholesterol. • Limit sweets and salt. • Drink alcoholic beverages in moderation, if at all. • Control portion sizes and the total number of calories you consume. • Include physical activity in your daily routine.
Source: Mayo Clinic. Food pyramid: An option for better eating. http://www.mayoclinic.com/health/healthy-diet/NU00190
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Mayo Clinic. Food pyramid: An option for better eating. http://www.mayoclinic.com/health/healthy-diet/NU00190

Mayo Healthy Weight Pyramid
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Mayo Healthy Weight Pyramid
• Plan healthy meals and snacks using recommended food servings. – Focus on foods at the base of the pyramid — fruits, vegetables and whole grains. • Be familiar with the serving sizes in each food group. • Spread out the food servings throughout the day. – Include at least one serving from most food groups at each meal. • Stay flexible. Adjust your food serving goals as necessary. – If, for example, you don't reach your fruit goal on Monday, add extra servings of fruit to Tuesday's menu. • Include physical activity in your day.
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American Society of Endocrinologists. Healthy Diet for the General Population. Medem Library.
http://www.medem.com/search/article_display.cfm?path=n:&mstr =/ZZZAFU0B2DC.html&soc=AMA&srch_typ=NAV_SERCH

New Pyramid

for Healthy Eating

New Pyramid for Healthy Eating
• Whole Grain Foods (at most meals). • Plant Oils. • Vegetables (in abundance) and Fruits (2 to 3 times). • Fish, Poultry, and Eggs (0 to 2 times). • Nuts and Legumes (1 to 3 times). • Dairy or Calcium Supplement (1 to 2 times). • Red Meat and Butter (Use Sparingly) • White Rice, White Bread, Potatoes, White Pasta, Soda, and Sweets (Use Sparingly) • Multiple Vitamin • Alcohol (in moderation)
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Healing Foods Pyramid

© 2004 Regents of the University of Michigan. Used with permission. Source: http://www.med.umich.edu/umim/clinical/pyramid/

Healing Foods Pyramid
• Personal Space • Accompaniments Alcohol · Dark Chocolate · Tea • Lean Meats • Fish & Seafood • Eggs • Dairy • Seasonings • Healthy Fats • Legumes – Beans, Peas, Lentils Soy • Grains • Fruits • Vegetables • Water

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For more Information on the Healing Foods Pyramid see the University of Michigan's Website: http://www.med.umich.edu/umim/clinical/pyramid/

Emphasis in the Healing Foods Pyramid
• Healing Foods
– Only foods known to have healing benefits or essential nutrients are included

• Plant-based choices
– Plant foods create the base and may be accented by animal foods

• Variety & balance • Support of a healthful environment • Mindful eating
– Balance and variety of color, nutrients, and portion size celebrate abundance

– Our food, and we in turn, reflect the health of our earth
– Truly savor, enjoy and focus on what you are eating
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Plate Method Planner
My Plate Planner. Available online at: http://www.dlife.com/dLife/do/ShowContent/inspiration_expert _advice/expert_columns/rondinelli_jan06.html

The Plate Method is an easy way to determine portion sizes.

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Plate Method Planner
• Divide the Plate into 3 sections.
– Fill ½ half of your plate with low-carb vegetables -broccoli, green beans, cabbage, zucchini, or cauliflower; – Fill ¼ of your plate with lean protein -- baked chicken, fish, or pork – Fill the remaining ¼ of your plate with a healthy carbohydrate -- brown rice, sweet potato, or wholewheat bread.
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• You can also add one serving of fruit (1 small piece of fruit or 1 cup fresh fruit) & 1 cup skim milk or 8 ounces light yogurt. My Plate Planner. Available online at:
http://www.dlife.com/dLife/do/ShowContent/inspiration_expert_advice/expert_columns/rondinelli_jan06.html

More Information
• American Heart Association – Diet and Lifestyle Recommendations.
http://www.americanheart.org/presenter.jhtml?identifier=851

• Mayo Clinic. Food pyramid: An option for better eating.
http://www.mayoclinic.com/health/healthy-diet/NU00190

• New Food Pyramid - American Society of Endocrinologists.
Healthy Diet for the General Population.
http://www.medem.com/search/article_display.cfm?path=n:&mstr=/ ZZZAFU0B2DC.html&soc=AMA&srch_typ=NAV_SERCH

• Plate Method Planner – Diabetes Life
http://www.dlife.com/dLife/do/ShowContent/inspiration_expert_adv ice/expert_columns/rondinelli_jan06.html

• Healing Foods Pyramid - University of Michigan's Website:
http://www.med.umich.edu/umim/clinical/pyramid
Kirsti A. Dyer. 2008. Creative Commons Copyright. Attribution-Noncommercial-No Derivative Works.


				
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Description: This guest lecture was developed for HHP 300, Fitness Maintenance course at Columbia College to teach life-long learners how healthy lifestyle choices regarding eating, exercises and stress management among others can help them to life a healthier life. Note: This lecture is copyright under Attribution-Non-Commercial-NoDerivs license.
Kirsti Dyer Kirsti Dyer Nutrition Instructor, Biology Department http://www.journeyofhearts.org
About Kirsti A. Dyer MD, MS, FT, CWS is a respected physician, professional health educator, professor, lecturer and author. She is also an expert in life challenges, loss, grief and bereavement including traumatic and NICU losses. Dr. Dyer has been involved with providing health education over the internet for more than a decade. She is the Domain Designer for the Journey of Hearts ™ website, created in 1997 as the first and only physician based website devoted to educating people about the normal grief response. In 2007 we celebrated 10 years of serving the grieving online community.