KIN Ch 9-16

Progression of Atherosclerosis: Arteries of the heart

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Body Composition

Fat-free mass includes muscles, bone, body fluids, and organs. Lean mass is muscle. Body fat can be either be essential fat or storage fat. Essential Fat is required for body functions. Storage Fat is extra fat around organs. It's also padding, insulation, and function located under the skin. Some storage fat is okay.

Cardiovascular Disease

#1 overall killer of americans. Kills more than cancer, chronic respirator disease, accidents and diabetes combined! Heart disease is caused by adverse lifestyles. If you want to get rid of the disease, get rid of the lifestyles. More Americans die each year from heart disease than would have been killed in 10 Vietnam wars.

Tips For Nutritional Wellness

* Use fresh, unprocessed foods* Remove the skin from poultry. Eat low-fat dairy products. *Eat fish 2x a week.* Use small amounts of meat in meals and/or eat a meatless meal. Steam, bake, broil or roast foods. Select oils made with unsaturated fats. Use nonstick vegetable oils spray or small amount of olive oil for sautéing. Use deli luncheon meats such as shaved chicken breast and turkey instead of bologna, salami, or hot dogs. *use applesauce in place of oil when baking.* Use plain low-fat yogurt as a substitute for sour cream. Use lettuce leaves as "wraps" rather then breads. Substitute ground turkey for ground beef. Eliminate half the yolks when making scrambled eggs or when baking. Two egg whites equal one egg in a recipe. Decrease by half the margarine or butter called for in recipes. Use breads and cereals that list whole wheat as the first ingredient. *substitute fruit for syrup.*

Glycemic Index (GI)

*A scale that measures the extent to which food affects blood glucose levels. [cake/candy]* Foods that quickly raise blood glucose are high GI (usually simple sugars). Low GI foods can help reduce the chance of Type 2 diabetes.

Lifetime Weight Management Strategies

*Food Management* Balanced diet with appropriate amount of calories. Avoid mindless eating. *Emotional management* Delay, distract, distance. Avoid eating primarily for emotional needs. Observe your eating patterns - when, why, with who, how you feel. *Exercise management* Exercise is the key to maintaining weight loss. It burns calories. It decreases abdominal fat. It helps maintain weight loss.

Family Wellness

*The interacting dynamics of a family unit affect the spiritual, physical, psychological, and social growth of each member.* Building strong and lasting relationships. Communication Compromise Common values Likability and respect Shared responsibilities Finances Trust Space Sense of humor Love

Speaker Notes

-25% of students do not drink. -Top 3 substances: alcohol (vasodilator/depressant- dilates blood cells), weed, & tobacco. - Alcohol: hypothermia and can't sober quickly. - *Alcohol is a CNS depressant and aids worst sleep ever bc it prevents REM sleep. Body goes through withdraws like tossing and turning.* - Alcohol increases everything or stimulant. Alcohol dehydrates us. - Need 2-3 days of rest before exam or game day. - Crave substance more than food and water. - Best day of your life: 100 ngldc of dopamine. Normal is 50 ngldc. - Brain adapts and doesn't release the same amount of dopamine when using a substance. - Brain releasing .055 is the good spot. - Can't remember anything that happened in a blackout but can be walking and talking. - Disease of addiction 4 parts: environment, biology, cognition, and emotion. - Alcohol #1 date rape= 90%. Affects our judgement and reasoning. - Never drink with a empty stomach bc it eats up the stomach lining and goes straight into the small intestine and blood stream. Food slows the absorption. Also need sleep.

Binge Eating Disorder

-AKA compulsive overeating~ the most common eating disorder. Eating an amount of food much larger than most people would eat in a similar period and accompanied by a sense of lack of control or a feeling that one can't stop eating. Criteria include: Eating faster than normal. Eating until uncomfortably full. Eating large amounts of food when not hungry. Eating alone because of embarrassment about how much is eaten. Feeling disgusted with oneself, depressed, or guilty about eating. The binge eating occurs, on average, at least 2 days a week for 6 months. Treatment: Goal is to normalized eating - to refuse overeating. Help in adopting a plan of healthy eating and moderation without rigid rules. Help coping with underlying emotions - anxiety, loneliness, depression, shame, inferiority, and fear of criticism. Finally, to accept their bodies.

Financial Wellness

-Appropriately managing financial Resources *-Maintaining financial well-being: establish a personal budget and track your spending.* -Make a plan to pay back your student loans. -Avoid credit card debt and pay off the entire balance each month. -Develop a monthly savings plan, even if it is a small amount to begin with. -Don't spend what you don't have. -Learn to distinguish between "needs" and "wants." -Build up an emergency fund. -Take advantage of student discounts, coupons, and free entertainment options.

Wellness Trends for the Future

-Changes in health care -*Shifting from sickness to wellness* Changing medical education Acceptance of alternative treatments Rising costs -An aging population By 2030, over 25% of the U.S. will be over age 65 -Results in huge shortfall inresources

Anorexia Nervosa

-Found primarily in early and middle adolescent females. May lead to physical deterioration to the point of hospitalization or death. -Rigid dieting. -Excessive exercise and energy. -Criteria include: -Refusal to maintain body weight at or above a minimal normal level for age and height (15% below normal). -Intense fear of weight gain or becoming fat despite being significantly underweight. -Distorted body image. -Amenorrhea [abnormal period] for at least 3 consecutive cycles. -Treatment involves medical, psychological, and nutritional help. -Denial is the major obstacle to treatment. Entire family should be involved.

Dieting

-Implies a way of eating that involves special foods, caloric restrictions, powders, pills, or shake - but it actually should be a balanced way of eating for a lifetime. -Avoid very low calorie "diets." They can actually slow your metabolism and cause muscle loss and increased fat. -Avoid very low carb diets. Can cause ketosis which is poisonous to the body.

Bulimia Nervosa

-Recurrent binge eating large quantities of food. Feeling of lack of control over eating during binges. Self-induced purging/clense: vomiting, using laxatives and/or diuretics, fasting, or excessive exercise. Two binge episodes a week for at least 3 months. Self-evaluation unduly influenced by body shape and weight. Bingeing and purging are not accompanied by anorexia nervosa. Treatment goal is to get bulimics to cope with stress and body image insecurities through less destructive ways and to feel more comfortable with who they are.

The Well Child

-Lead by example - if you are well it's likely your children will be well. All dimensions of their wellness demand your attention. *-Self responsibility must be modeled!* *-You must keep your child active - the best predictor for their lifetime exercise is your exercise habits.* -Feed your child healthy foods in the correct portions. -Build optimism with your child. --Optimism and self-confidence are the building blocks for wellness. -Children should be exposed to wellness concepts beginning at birth. -Keep children in car seats in the back seat of the car.

Kevin Bator Sex Ed

-Lub is mainly water and silicon based. No Oil base lube. -Condoms protect against STI and prevents pregnancy but birth control only prevents from pregnancy. -Add lube to expired condoms for better usage~ heat transfer/pleasure. -Check: air bubble and expiration date. -Condom can break by air bubble and 25mph semen. -Take the condom off right away bc it gets soft. -Condoms break bc of the consumer. -Vaginal walls have more surface area. -Class 2 medical device: IV tube goes from to and from the body. We don't care about the brand bc it goes through all the testing. -BC has hormones. -EC aka plan B- higher concentration of hormones. When miss BC or condom breaks. -IUD lasts from 3-10 years. -STI=STD: infection VS disease. Transmitted by fluid [blood/breast milk, vaginal secretions, semen] exchange and skin contact. -Herpes/HIV is not curable.

Prevention

-Personal responsibility and self-empowerment are the means for increasing the quality and quantity of life. -Life is full of risks - how will you reduce your risk? -*Although personal behaviors contribute to death, behaviors are influenced by the environment, culture, workplace, and government.*

Career Wellness

-The promotion of wellness programs in the workplace: . *prevention is preferable to curing* Teaching people to stay healthy is generally less expensive than treatment. Healthy lifestyles offer better quality of life, higher morale, increased productivity and possibly increased longevity. *Health promotion programs promote a favorable workplace image.* -Programs can involve: Diagnosis Education Behavior modification Most aim to facilitate behavior change Should pursue a multidimensional approach (holistic wellness) -Many employers prefer hiring personnel who have a wellness lifestyle.

Weight Cycling

-Weight cycling is the repeated loss and regaining of body weight. -Starvation diets (less than 800 calories a day) are detrimental and can affect BMR by decreasing muscle mass and metabolism. They also affect emotional status. -Fad diets are usually detrimental to the dieter! If it seems too good to be true, it usually is! -It is important to learn skills for maintaining weight loss and preventing obesity. A healthy diet is a lifetime commitment.

Eating Disorders

Desire to be thin has become an obsession for many and can begin early in life. Thinness is REPORTEDLY associated with popularity and attractiveness. Estimated that 2/3 of teenage girls have dysfunctional eating behavior. Fear of fat gain, obsessive dieting, and a distorted body image can lead to eating disorders. An eating disorder is a disturbance in eating behavior that jeopardizes a person's physical or psycho-social health. Estimated that 8 to 10 million Americans struggle with eating disorders.

Weight & Health

67% of American adults are overweight or obese (35% are obese). $60 billion a year is spent on weight loss. Obesity rates continue to climb. Obesity is considered by many health professionals as the most serious health threat to Americans.

Accidents and Personal Safety

Accidents are leading cause of death for 15-44 year olds. It is the 5th leading cause of death overall. How can we reduce our risk for accidents? Be aware and live a wellness lifestyle. *avoid alcohol and drug use!*

Exercise

Aerobic exercise promotes health and energy and is a powerful antidote for stress, anxiety, and even moderate depression. Many physicians prescribe exercise instead of medications or tranquilizers. Exercise aids in the resistance phase of the stress response. Exercise is a natural way to relax and renew energy. Exercise can change brain chemistry.

Eating Out

Americans spend more money in restaurants than in grocery stores. Many fast-food and sit down restaurants have healthy food selections, but you must choose them! Choose baked over fried. Avoid high fat condiments, such as mayonnaise, sour cream, gravy, salad dressing, etc. Choose low fat condiments, such as ketchup, non-fat sour cream and salad dressing, etc. Ask for condiments on the side so you can use sparingly. Avoid mayo-based salads and fatty extras on salads (cheese, seeds, etc.) Choose baked potatoes, salads, vegetables or soups as a meal. Watch portion sizes - no need to super size. Take home leftovers or split a meal with a friend. Avoid or limit your portion of high fat, sometimes "free," additions such as chips, high fat rolls, and other appetizers.

Anger / Hostility Behavior Modification Techniques

Ask 4 questions: Is this situation really important? Is this anger appropriate for this situation? Is this action modifiable? Is this situation worth dying for? Reframing thought is also an excellent way to calm hot, angry reactions to stress.

Angina Pectoris

Atherosclerosis may lead to angina pectoris, or chest pain/discomfort due to CHD. The pain occurs when an artery becomes partially blocked causing an oxygen debt in the heart muscle. Angina is a sign that someone is at higher risk of heart attacks.

To Reduce Risk of Atherosclerosis

Become or stay physically fit. Consume a diet high in omega-3 fats. Don't smoke. Avoid secondhand smoke. Control BP, reduce weight (if overweight). Control Stress.

High Blood Pressure

Blood pressure is the force against the arteries exerted by the heart while pumping blood. Systolic - while the heart is pumping Diastolic - while the heart is at rest Normal Pressure is less than 119/79 or less (gold standard is 115/76). Prehypertension is between 120/80 and 139/89, and high blood pressure is over 140/90. HBP causes the heart to overwork, become weak, and enlarged. It can also damage the artery walls. 1 in 3 americans have HBP - 90% (primary) cause is unknown Common risks include: genetics, smoking, stress, male gender, older, Black, obesity, sodium sensitivity, excessive alcohol consumption, oral contraception, and sedentary lifestyle.

Diabetes

Both type 1 and type 2 are diseases that affect how the body uses glucose. Both are characterized by the body's inability to produce enough insulin or use it properly. Too much sugar in the blood or urine is a classic sign of diabetes. High blood sugars damage the circulatory system, kidneys (from processing too much sugar) and can put one at more risk for high blood lipids and atherosclerosis. 90% of diabetes is type 2 or non-insulin dependent that can be controlled with lifestyle changes (weight management/loss and dietary changes).

Protein

Builds and repairs tissues, maintains chemical balance, and regulates formation of hormones, antibodies, and enzymes. Not an efficient form of energy. Avoid excessive protein- linked to kidney disease and several cancers. Complete proteins have all amino acids and are usually found in animal sources versus incomplete proteins that do not have all amino acids. People who do not eat animal products must combine foods appropriately to assure proper function of proteins. Avoid high fat proteins and adding extra fat to proteins!

Laughter and Humor

Can provide psychological relief from tension, anxiety, anger, and emotional pain. Laughing is internal jogging as it causes endorphins to be released in the brain. It helps relax the blood vessels and blood circulation. It provides a greater sense of control, lowers stress hormones, and improves immune function. Try to see the humor in everyday situations and don't be afraid to laugh at yourself. Avoid humor that is at someone else's expense.

Reading Labels

Check serving size Watch for hidden sugars Check fat content Avoid coconut and palm oils which are more saturated than beef fat. Select whole wheat bread - all whole wheat bread is brown but not all brown bread is whole wheat Check sodium, and other vitamins Figure percentages Balance for the whole day - not the meal or the individual food Pay attention - your nutrition is your responsibility!

Reframing

Consciously reinterpreting a situation in a more positive light. Reframe life's stumbling blocks into challenges. Look on the bright side, take control of your reactions, learn to be an optimist. Optimists have higher hardiness scores

Type 2 Diabetes Preventions

Consistent exercise Proper body composition and weight (lose weight if you need to) High fiber, low fat, low sugar diet (eat low glycemic foods) No smoking

Primary Risk Factors for Heart Disease**

Controllable Primary Factors (linked directly to development of CHD) - inactivity, high blood pressure, high blood lipids, cigarette smoking, obesity, and diabetes. Uncontrollable Primary Factors (linked directly to CHD) - family history, male gender (+postmenopausal women), ethnicity, and age.

Secondary Risk Factors for Heart Disease

Controllable Secondary Risk Factors (contribute to the development of CHD) - individual response to stress, emotional behavior (anger and hostility), excessive alcohol (+some illegal drugs), metabolic syndrome, C-reactive protein, homocysteine. All of these are controllable.

Personal Safety (2)

Crime and violence prevention *always lock your house and car* (even when you are there). Never walk alone at night or in unpopulated areas. Limit alcohol consumption.

Minerals

Critical to enzyme function in the body. Macro (needed in large doses) and trace minerals (much smaller amounts needed). - Calcium: Most abundant mineral. Inadequate amounts contribute to osteopenia or osteoporosis. - Iron: Inadequate iron can be a problem especially among women, teenagers and athletes. Contribute to anemia (low iron). Avoid too much iron - heart disease. - Sodium: High levels can have an effect on blood pressure and bone density. Limit intake to 1,500 mg per day.

Daily Hassles and Uplifts

Daily hassles are the events or interactions in your daily life that you find bothersome, annoying or negative. Daily hassles may be more detrimental to your health than major negative life events. Daily uplifts are positive events that make us feel good and can reverse the negative effects of daily hassles. A balance between hassles and uplifts, or allowing yourself to feel more uplifts, can be the key to better wellness. Pay attention to the uplifts. Allow yourself to feel happy- even about small things. Make a list of your hassles. What can you avoid or delete? Make a list of your uplifts. How can you notice more blessings?

Atherosclerosis

Deposits of cholesterol and other lipids along with cellular debris accumulate in the artery to form a plaque. As it progresses, the artery wall becomes hard, inelastic, and clogged and may become blocked. Blockage could be from cell debris or a blood clot or excessive stress. If blockage occurs, angina (chest pain), a myocardial infarction (heart attack), or stroke could occur.

Excessive Alcohol and Other Drugs

Drinking too much alcohol raises blood pressure and triglyceride levels, damages the heart muscle and increases the risk of stroke and heart failure. Binge drinking may lead to heart failure later in life. No alcohol to moderate levels of alcohol are recommended (one drink for women and two for men per day - no saving up for the weekend!) If you don't drink, don't start. Stimulant drugs can cause heart attack, stroke and sudden cardiac death.

Personal Safety

Driving Safely Stay sober when driving. Drive the speed limit. Don't use your cell phone. Don't drive when you are sleepy.

Treatment for Blocked Arteries

Drug therapy Bypass surgery Lifestyle change -reversal diet (75% complex carbs, 15% protein, 10% fats), 30 minutes per day of exercise, stress management strategies each day, support groups/spiritual activities weekly, no smoking

Lifestyle Change

Eat a healthy diet Practice time management Avoid alcohol, drugs, and cigarettes Get 7-9 hours of restful sleep Develop satisfying relationships Learn when to seek the help and support of others Schedule "Me Time" and listen to music.

Balanced Diet

Eat a variety of foods - concentrate on fruits and veggies (at least 5 to 9 servings a day), whole grains, and lean proteins. Eat nutrient-dense foods. Eat appropriate amount of calories - do not starve yourself! Limit sugar, alcohol, and fatty foods and increase fruit and vegetable intake. Buy healthy foods - at home and in restaurants. Select food with high nutritional density. Enjoy food but don't use it to feel good.

Stroke Risk Reduction

Exercise regularly Control blood pressure Do not smoke Control diabetes (if you have it) See a sleep specialist if you have sleep apnea Don't drink alcohol excessively Avoid infections and inflammation

Family History, Gender, Age, Ethnicity

Family history- genetic brothers, sisters, parents or grandparents with heart disease increase your risk. Gender - males at more risk (lifestyle? stress levels? lack of estrogen?). Once women reach menopause their risk exceeds that of men. Ethnicity - Black and Hispanic are at highest risk (hypertension and diabetes). Individuals should engage in prevention activities and pay attention to family history. Age - Heart disease is a chronic disease so age is a risk. Your risk can be reduced with healthy choices.

Location of fat

Fat is primarily in the abdominal area and is linked to increased risk for heart disease, hypertension, high cholesterol, type 2 diabetes, and cancer. Abdominal fat causes more fatty acids in the bloodstream versus lower body fats. Waist-to-hip ratio might be a better predictor of fat-related health problems. Waist-to-hip-ratio is waist divided by hip measurement. Women should be below .8 and men below .95. Waist circumference alone can also be a predictor of risk. Men with waists over 40 inches and women with waists over 35 inches are classified as high risk, no matter what their weight.

Preventing or Manage HBP

HBP is the silent killer - many don't know they have it. Get your blood pressure checked. Maintain healthy weight. Exercise regularly Do not smoke. Limit sodium intake below 2,300 mg/day. Avoid or limit alcohol Eat a balanced diet rich in fruits, grains and veggies. Increase calcium, potassium, fiber intakes. Practice stress management.

Create a Memory Bank

Happiness comes from noticing and enjoying the little things in life. Savor special experiences of your life and store them in your memory bank. Journaling will help you remember them. Allow yourself to remember pleasant things and feel happy.

High Blood Lipids

High Blood lipids are the primary cause of arterial plaque. Cholesterol is a waxy/fatty substance made in the liver (80%) and found in the bloodstream. It is needed for cell structure, digestion, and adrenal glands. Triglycerides are made in the body to store excess fats - free fatty acids. They work with LDLs to accelerate plaques in the arteries.

Cholesterol

High cholesterol is termed hypercholesteremia. Desirable level in total is below 200 (160 target). Cholesterol must attach to a protein to be carried in the blood stream (lipo-protein). Low Density Lipoprotein (LDL) are dangerous to the arteries and accelerate plaque formation. Optimal level is below 100. High Density Lipoprotein (HDL) can protect the system from plaques. Levels above 40 are best for protecting arteries. Triglycerides should be below 150 mg/dL.

Stress Management Skills

How you perceive and manage the stressor is more important than the amount of stress. Exercise Relaxation techniques Lifestyle changes Reframing Laughter and humor Creating a memory bank Avoid negative coping methods - drugs, alcohol, cigarettes, sex, shopping, gambling, violence, etc.

Culture and Weight

In the past, fat was a sign of beauty and success. Over time, culture changed (for numerous reasons) and by the 60s, thin was in. Media and society have shifted the expectation for what is "attractive" and promote the idea that thin is desirable. Most women don't (and maybe cannot) meet the expectation of very thin. The average woman in America is 144 pounds and wears a size 12-14. This problem affects men as well as women. Most women have a distorted body image. The problem is increasing among men also.

Coronary Heart Disease (CHD)

Includes angina pectoris (chest pain), myocardial infarction (heart attack), and the atherosclerotic process in the heart's blood vessels. CHD accounts for more than 1/2 of all cases of CVD and is the single largest killer of Americans. CHD is most commonly the result of atherosclerosis.

Smoking

Increases heart rate and blood pressure, constricts blood vessels, impairs transportation of O2, decreases HDL, increases LDL, can damage artery walls, increases blood clotting. Kills 400,000 Americans a year (more than the number killed during WW I and Vietnam combined). Causes emphysema, COPD, peripheral vascular disease, and is dangerous to a fetus. Secondhand or side stream smoke is also dangerous. No level is safe. Most smokers want to quit at some level. It is possible to quit. Help is available.

Carbohydrates

Main source of energy - stored as glycogen. Focus on complex (starches) versus simple (sugar) carbs. Complex carbs (potatoes, rice, whole grains, bean vegetables, etc.) should make up 35-55% of daily calories. Simple carbs (soft drinks, cakes, cookies, ice cream, candy, etc.) should make up less than 10% of daily calories. Avoid adding extra fat or sugar to carbohydrates. Fiber is necessary for a healthy diet (lowers bad cholesterol, keeps you regular, may protect against cancers, nutrient dense).

Metabolic Syndrome, C-Reactive Protein and Homocysteine

Metabolic Syndrome is a cluster of symptoms that raise the risk of heart disease, stroke, diabetes and some cancers. Defined as having three or more of: hypertension, elevated glucose, low HDL levels (good cholesterol), and obesity. Inflammation of blood vessels may lead to heart attack and stroke by causing fatty deposits in the arteries to rupture. C-reactive protein is a marker for inflammation. Homocysteine is an amino acid in the blood and a natural byproduct of protein metabolism. In some individuals too much homocysteine is related to a higher risk of CHD, stroke and peripheral vascular disease.

Water

Most important nutrient. Involved in every function of the body. 2/3 of your body weight. Dehydration can result in fatigue, stress, headaches, constipation, and hunger. Drink an adequate amount of plain water. Are you drinking enough water? If so, your urine is a clear color.

Stroke [brain attack]

Occurs when blood flow to the brain is interrupted either by a blockage (ischemic stroke) or by a burst blood vessel (cerebral hemorrhage); primarily caused by atherosclerosis. Stroke is the 3rd leading cause of death. Risk Factors- hypertension, heart disease, gender (women), diabetes, age (over 55), smoking, ethnicity (Blacks), lifestyle (high fat diet, alcohol or cocaine abuse, smoking, and inactivity) and Family history. Common warning signs- sudden numbness or weakness of face, arm or leg (especially on just one side of the body), sudden confusion or trouble speaking, sudden trouble seeing, sudden trouble walking, dizziness, sudden severe headache. STR approach for stroke awareness - Smile, Talk, and Raise arms.

Inactivity

Only 30.8% of Americans engage in physical activity at the intensity and duration needed for health benefits. Inactivity is considered the nation's most common cardiac threat! 20-60 minutes of moderate to vigorous physical activity at least 3-5 days per week is recommended to reduce risk. Physical activity protects against CHD and improves the survival rate after a heart attack.

Overweight Versus Obese

Overweight refers to a body weight in excess or out of range of recommended range for good health. Obesity is excessive accumulation of body fat. Body Mass Index (BMI): [weight (lbs) / height (in)^2] * 703. BMI measure is not appropriate for athletes or body builders. A BMI of 25 to 30 is considered overweight. A BMI over 30 is considered obese. [better ways: calipers]

Controlling Emotional Risk

People can learn to control behavior. Use thought stopping to control angry cynical thoughts. Practice laughing at yourself. Be empathetic. Reason and understand your anger. Learn to relax. Practice patience and trust. Become a good listener. Live as if you have a serious disease—keep things in perspective. Learn to forgive.

Phytochemicals and Antioxidants

Phytochemicals are plant chemicals present in fruits, vegetables, grains, legumes, and seeds. Associated with prevention and treatment of cancer, cardiovascular diseases, diabetes, and hypertension. Antioxidants are compounds that neutralize free radical chemical reactions that contribute to atherosclerosis, arthritis, cancer, cataracts, heart disease, stroke and other degenerative diseases. Antioxidants (phytochemicals, carotenoids, vitamins C and E) suppress cell deterioration and decrease the aging process.

Shortfalls in Eating Habits

Poor diet is said to contribute to four of the top ten leading causes of death in our country. There are six shortfalls in our eating habits: Too few fruits and vegetables Too little fiber Too much saturated fat Too many added sugars Too much sodium Too much food overall

Mind Body Connection

Positive emotions boost health. Selfish, self-centered lifestyles are twice as likely to have heart attacks. Cynical people have a higher rate of heart problems. Positive social support can result in vitality, longevity, lowered blood pressure, and healthier immune systems. Meditation can improve health, ease pain and reduce stress. Thoughts, feelings and emotions influence our health (psychoneuroimmunology). Long-term negative thoughts and/or emotions can damage health and long term positive hardiness can enhance health. Numerous studies are investigating the mind/body connection as a real and valid component of health.

Relaxation Techniques

Practice the following relaxation techniques to find the one that you feel most comfortable using and that works for you. Mediation Imagery (imagine) Progressive Relaxation Abdominal breathing Massage

What can be done

Prevention - helping people understand the concept of health/wellness and healthy body image. -encouraging self-acceptance and esteem. Professional counseling or support groups are available. May need medical attention. Support, love, and encouragement. May have to be persistent to get some help.

Obesity

Primary risk factor that has become epidemic. More than 65% of the U.S. population is obese or overweight. Abdominal fat may be more risky than lower body fat. Waist measurement of more than 35 for women and 40 for men is considered high risk. Body Mass index (BMI) of over 25 is considered overweight and over 30 is obese. Obesity is a pro-inflammatory state and chronic inflammation causes wide spread tissue damage (leads to plaques in the arteries). Childhood obesity rates have drastically increased. It is very controllable with balanced diet and regular exercise!

Fats

Provide stored energy and fat-soluble vitamins, needed for growth, healthy skin, and hormone regulation. Fat burned in the absence of carbs produces ketone bodies. Build up of poisonous ketone is ketosis - kidney stress, fatigue, nerve damage. Fish oils - omega 3 fatty acids can inhibit atherosclerosis in coronary arteries and can reduce blood cholesterol levels. Recommended to eat fish twice a week or get from plant sources.

Harmful Effects of Stress

Psychosomatic disease: physical aliment that is mentally induced. -The following can be developed by stress: Stroke Hypertension Cardiovascular disease Addictions Cancer Depression

Ways to Gain Control Over Your Life

Recognize and understand what causes your stress. Make healthy lifestyle decisions. Learn and implement time management skills. Learn when to say no. Regularly practice relaxation techniques and employ often the other stress-coping strategies found in the chapter.

Three-Stage Stress Response

Regardless of the cause, the reaction to stressor is both psychological and physiological and leads to the stress response. Alarm Reaction: fight or flight physiological and psychological responses appear. (Stopping abruptly) Resistance: body tries to cope with the fight or flight reaction through organ systems. If the resistance stage is maintained, it can lead to stress-related disease. Exhaustion: resistance eventually fails and signs of alarm reappear. Disease and disability can result.

Other Stress Reduction Tips

Remind yourself that you are not in charge of everything or everyone. Identify things that cause you stress and how to get around them. Complete one task at a time and allow yourself to feel good about getting it done before moving on. Plan to allow for extra time to do things and get places. Say "NO"! Live within your budget. Worry about only the things you can control. Weed out trivial things in your life. Unclutter your life. Live in the present. Journal the things you are thankful for each day. SLOW DOWN

Myocardial Infarction (MI) Heart Attack

Results when one or more of the coronary arteries is partially blocked by atherosclerotic deposits called plaque. A blood cloth can form and choke off the supply of blood to the heart muscle. Common Signs- uncomfortable constant pressure or pain in center of chest that lasts more than just a few minutes, pain or discomfort in other areas such as the shoulder, neck, jaw, back, stomach, or one or both arms. Less common signs- nausea, shortness of breath, weakness, cold sweats, paleness.

Wellness Challenges

Rising health care costs In 1960 health care cost were 5.1% of the economy. Today they are 19.9% of the economy. Caused by an increase in technology, chronic disease treatment, lack of health insurance. Prevention is the key to decreased costs. Diversity Gulf is widening between the haves and the have-nots; primarily based on education level and income. Low income is a big risk factor; unfortunately more minorities are in the low income group. Wellness resources should be available to all. What can you do to decrease disparities in wellness?

Risks of Obesity

Risk factor in 4 of 10 leading causes of death. *Heart disease, cancer, stroke, diabetes, and atherosclerosis.* Aggravates/worsens liver disorders, osteoarthritis, and a factor in gallbladder disease. Complicates surgery and pregnancy and a big problem for children.

Type 2 Diabetes

Risk factors: Overfat (especially belly fat) have brother, sister or parent with diabetes. had a baby weighing more than 9 lbs have HDL of 35 or less or triglyceride of 250 or more Have hypertension. have had an elevated fasting glucose test (several tests over 125 is diabetes, 100-125 is pre-diabetic)

Fats Cont.

Saturated fats have primarily animal origin and have a strong link to heart disease and stroke. Polyunsaturated fats come mostly from plant foods and are a healthier fat to consume. Monounsaturated fats also come from plants and can decrease total cholesterol and increase HDL cholesterol (the good cholesterol). Transfat (the result of hydrogenation of unsaturated fats) are more harmful than saturated fats, e.g., margarine, crackers, cookies, doughnuts, pies, French fries, chips, cake, candy, etc. Cholesterol is a waxy substance found in animal tissue and manufactured in the liver. A diet high in cholesterol has been linked to heart disease. Consume no more than 300 mg of dietary cholesterol. Remember, plants do not have cholesterol.

Healthy weight loss

Should use real, regular food. Should allow a slow weight loss of 1-2 pounds per week. Should encourage the reduction of fat and sugar in the diet.. Should encourage safe and personalized exercise. Should teach lifelong skills that allow for some flexibility in eating and exercise patterns. Should make social eating and eating out possible. Should allow for basic caloric needs - never under 1200(women)/1500(men) calories per day. Should not be too costly. Should teach techniques to maintain positive behavior.

Nutrition Basics

Six major nutrients: carbohydrates, proteins, fats, vitamins, minerals, and water.These nutrients fulfill three main functions in the body: Provide energy, build and repair tissues, regulate body processes. Humans should eat a variety of foods. Food is associated with every dimension of wellness.

Eating Disorders Cont.

Some general causes are: -social pressure for thin and lean body -family with overly high expectations -Perfectionist personality -genetic propensity to be overweight -pressure from others to lose weight -appearance-obsessed friends -Low self esteem -Bulimia, anorexia, binge eating.

Psychoneuroimmunology and Stress

Specialized branch of medicine that studies the mind-body connection. Chronic negative emotions deplete the immune system. Chronic stress and stress perceptions can damage the immunity system. Managing our stress is paramount! What we think and feel can affect our physical and psychological health. Stress management techniques that calm the mind and shift negative thinking can be helpful.

Stress

Stress: nonspecific response of the human organism to any demand made upon it. Stressor: factor causing stress. Acute Stress: body's response to imminent danger - most common type. (traffic) Chronic Stress: caused by prolonged physical or emotional stress, more than can be coped with. Optimal Stress: stress is intense enough to motivate and physically prepare us to perform well but not enough to cause harm. Distress: negative stress Eustress: positive stress

Type 2 Diabetes Cont

Symptoms include: excessive thirst frequent urination Flu-like symptoms (tired or weak) Weight loss or weight gain blurred vision dry skin

personality types (3)

The Hot Reactor Produce a large amount of harmful catecholamines when stressed that damage the heart and increase risk for sudden heart attack. Faulty perceptions of stressor - perceive nearly every stressor as life and death. Could be any personality type. Reframing, thought stopping, and relaxation are important.

Wellness Challenges (2)

The environment *The earths ozone layer is decreasing/ thinning.* Excessive use of paper, plastic, glass, and aluminum contributes to landfills. Paper made of recycled materials is 10-40% less costly. Residues of harmful pesticides in air, crops, ground, and water. Water and air face increasing contamination. Loud music is associated with hearing loss. Exposure to lead is toxic and can be fatal.

Cholesterol Continued

To increase HDL levels: exercise regularly, don't smoke, control stress, reduce excess body fat, eat a high fiber, low fat diet (use monounsaturated fats). Ratio of total cholesterol to HDL is a better indicator of risk (desired target is 4.0 or less). Total cholesterol of 240 and HDL of 60 (4.0 risk) versus total cholesterol of 180 and HDL of 30 (6.0 risk). Important to know the breakdown.

Genetics and Metabolism

Twin studies indicate there may be a genetic factor in obesity. -Genetics can create a tendency for obesity, but we still have a lot of control despise our genes. -Basal metabolic rate (BMR) accounts for 65-75% of the calories burned in a day for bodily functions. BMR is a result of age, gender, body size, nutritional status, musculature, activity level and genetics. BMR can be increased with exercise and muscle hypertrophy. Dietary fat doesn't take as much energy to digest or be stored than protein or carbs.

Emotional Behavior/Personality Factors

Type A personalities are at greatest risk for heart disease. Type B are more relaxed and slow to anger. Type C are As that learn to cope by using the 5 Cs. Anger and hostility are the most important factors to control. Hot reactor (those of any personality that react very intensely to stressors) are at increased risk for high blood pressure, heart disease, and stroke. Type D personality tends to be depressive, anxious, irritable and socially distant. They react negatively to stress. May tend to be at more risk for CHD.

personality types (1)

Type A: Stressed, hurried, angry, hostile, organized, on time. Body produces an extra amount of stress hormones. Take the positive qualities and reduce anger and hostility. Type B: Procrastinate, weight gain, creative, laid back, no worries. Take the good and reduce putting off responsibilities.

The Stress-Resistant, Hardy Person

Type C personalities are hardy and possess the following five traits. Control - internal control of self. Commitment - to meaningful involvement in life. Challenge - is an opportunity rather than a threat. Choices - lifestyle choices that enhance health. You always have a choice on how you react to life. Connectedness - network of social support, helping and being helped by others.

personality types (2)

Type D: Distressed personality with negative emotions. Tends to be depressed, anxious, and insecure. Exercise, relaxation and a healthy diet can help.

USDA's MyPlate

U.S. Department of Agriculture developed MyPlate to replace MyPyramid. Divided into four wedges, representing fruits and vegetables (which take up half of the plate), grains and protein A circle adjoining the plate adds a place for dairy or yogurt The idea is to fill the wedges on your plate at every meal as the food categories illustrate.

Individual Response to Stress

Uncontrolled stress is a factor in high heart rate, high blood pressure, high blood lipids, and can increase smoking, eating, and alcohol patterns. Over time, the stress response causes chemical wear and tear on the body. Coping with stress successfully, and limiting stress is vital in limiting risk for heart disease and other stress-related diseases. How your respond to stress is critical - coping in a healthy manner is vital. Exercise, relaxation techniques, meditation and social support can be effective ways to deal with stress.

Special Nutritional Considerations

Vegetarian diet- can be very healthy but careful planning and food selection are important to avoid nutritional deficiencies. Pregnancy - good nutritional habits (and folic acid intake) before and during pregnancy can improve infant weight and reduce mortality. Aging - although energy needs tend to drop - nutritional needs don't. Make calories count by eating nutritionally dense foods. Sports and fitness- key to performance is a balanced diet with a wide variety of healthy foods and plenty of fluids.

Vitamins

Vitamins are necessary for metabolic function. A,D,E, and K are fat soluble and B and C are water soluble. Best place to get vitamins is from food. A complex vitamin tablet (plus calcium and iron for women) is acceptable.

Triglycerides

Ways to lower triglycerides include: Decrease alcohol and sugar consumption Reduce excess body fat Reduce consumption of animal fats (poultry skin, lunch meats, shellfish) Get regular aerobic exercise Last resort - take meds Important to know your levels to know if you are at risk!

Perception and Control

Whether a particular stressor causes a negative reaction depends on whether the person perceives that stressor as being negative. Some people's problems are related to faulty perceptions. Control is a major factor. The perception of not having control is very stressful. People who handle stress best tend to control their lives and look for active solutions to the problems and circumstances of their lives.

Impact of Cardiovascular Disease

__________________________ Common forms include: heart attack, stroke, and high blood pressure. Coronary heart disease by itself is still the single largest cardiovascular killer (1 in every 5 deaths). 2010 cost estimated $475.3 billion. Although incidence is declining, we still have lots of work to do in behavior change.