makinggoodhealthawayoflife.pptx

Click to edit Master title style,Click to edit Master text styles,Second level,Third level,Fourth level,Fifth level,*,I exercise _ minutes each day(most days),Zero,Less than 30 minutes,30-60 minutes,60-90 minutes,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,I smoke _ cigarettes,a.Ive never smoked,b.I used to smoke but quit,c.I smoke a few cigarettes each day,d.I smoke 10 or more cigarettes each day,I smoke _ cigarettes,a.Ive never smoked,b.I used to smoke but quit,c.I smoke a few cigarettes daily,d.I smoke 10 or more cigarettes each day,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,What are the health risks of smoking?,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 ulcer,Even minor illnesses last longer in smokers than in non-smokers,I eat _servings of fruits and vegetables daily,0,1-2,3-5,5-9,I eat _servings of fruits and vegetables daily,0,1-2,3-5,5-9 or more,What are the health benefits of fruits and vegetables?,High in fiber,High in important vitamins and minerals,including iron,potassium,magnesium,High in phytochemicals and anti-oxidants that may prevent heart disease and cancer,Low in calories and fat,When I get stressed out I,Ignore it,Have a cigarette and/or a drink,Do something that relaxes me,Worry about it,When I get stressed out I,a.Ignore it,b.Have a cigarette and/or a drink,c.Do something that relaxes me,d.Worry about it,Importance of Stress Management,Chronic stress is thought to be an underlying factor in many diseases,heart disease,high blood pressure,Cancer,lung problems,Accidents,cirrhosis of the liver,suicide.,Importance of Stress Management,Importance of Stress Management,Stress can also result in unhealthy behaviors like smoking,overuse of alcohol,compulsive overeating,and poor sleep habits.,I drink_alcoholic drinks daily,0,1,2,3 or more,I drink_alcoholic drinks daily,0,1,2,3 or more,Why Drink Moderately?,Alcohol provides calories with little nutrition,When consumed in excess can result in,Alcohol dependency and resulting health problems(high blood pressure,stroke,certain cancers,negative effects on unborn baby),Impaired judgment,resulting in motor vehicle accidents,injuries,and violence,Possible Health Benefits of Alcohol,Alcohol may have health benefits when consumed in moderation(one drink/day for women,2 drinks/day for men),Reduce risk for coronary heart disease,May reduce risk of death,I know my blood pressure,blood sugar,and cholesterol levels,Yes,No,I know my blood pressure,blood sugar,and cholesterol levels,Yes,No,Importance of Knowing Your Lab Values,You get regular health check ups,You know if you have medical problems that may need treatment,You are probably living a healthier lifestyle to try to manage those problems.,My weight falls within a healthy range for my height,Yes,No,What is a Healthy Weight?,Women:,100 pounds for the first 5 feet of height,5 pounds/inch above that(ex:ht 55”,healthy weight would be 125).,Men:,106 pounds for the first 5 feet of height,6 pounds per inch above that(ex:ht.60,health weight would be 178),.,What is a Healthy Weight?,Body Mass Index,30.0Obese,40.0Extreme Obesity,My weight falls within a healthy range for my height,Yes,No,Why Achieve/Maintain a Healthy Weight?,Excess body fat leads to higher risk for:,Premature death,Type 2 diabetes,Hypertension,Cardiovascular disease,Stroke,Why Achieve/Maintain a Healthy Weight?,Excess body fat leads to a higher risk for,Abnormal blood lipid values,Gout,Osteoarthritis,Gall bladder disease,Certain cancers,I eat_servings of whole grains daily,0,1,2,3 or more,I eat_servings of whole grains daily,0,1,2,3 or more,What is a whole grain?,Whole grains consist of the the entire grain of seed,Bran,Germ,Endosperm,When grains are refined most of the bran and some of the germ is removed,Fiber and nutrients are removed in this process,How to find Whole Grains,Word“Whole”or“Whole-grain”will be on label before the ingredient(ex:whole wheat),To make the claim“whole grain”on a food label a food must be 51%or more whole grain,Examples of Whole Grains,Whole Wheat,Whole oats/oatmeal,Whole-grain corn,Popcorn,Brown rice,Whole rye,Whole grain barley,Examples of Whole Grains,Buckwheat,Wild rice,Triticale,Bulgar(cracked wheat),Millet,Quinoa,Sorghum,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,I eat _servings of dairy foods daily,0,1,2,3 or more,I eat _servings of dairy foods daily,0,1,2,3 or more,Importance of Eating Dairy Foods,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 weight,I sleep_hours each night,Less than 5,5-6,7-8,More than 8,I sleep_hours each night,Less than 5,5-6,7-8,More than 8,Importance of Adequate Sleep,Those who are“sleep deprived”(less than 8 hours daily)are more apt to,Be anxious,depressed,Have poor coordination,reaction time,and judgment,MAY tend to be heavier than those who sleep enough,How did you do?,Best answer,1.Exercise c or d,2.Cigarettesa,3.Fruits and veggiesd,4.Stressc,5.Alcohola or b,6.Lab valuesa,7.Weighta,8.Whole grainsd,9.Dairyd,10.Sleepc or d,How did you do?,GreatI got the best answer on 8-10 questions,Good I got the best answer on 6-8 questions,FairI got the best answer on 5-6 questions,PoorI got the best answer on 4-5 questions,Help I need a healthy lifestyle coach(I got the best answer on less than 4),Set realistic and achievable goals for health improvement,Some suggestions for beginning a healthier lifestyle:,Take a walk,Enjoy fresh produce,Sleep late,RELAX,