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© Cengage Learning 2015© Cengage Learning 2015
11th Edition
Fitness &Wellness
Werner W. K. HoegerSharon A. Hoeger
A Healthy Lifestyle Approach
8
© Cengage Learning 2015
Introduction
Healthy Lifestyle Importance and characteristics
Spirituality Relationship to wellness
Age Physiological vs. chronological
Health Problems
CancerHeart DiseaseChemical abuseEffects of irresponsible sex
© Cengage Learning 2015
Increase Longevity With These Habits
Incorporate these habits:
• Sleep 7-8 hours
• Maintain healthy relationships
• Be physically active
• Lower stress levels
• Maintain recommended body weight
• Eat a healthy diet
• Increase your education
• Take personal safety measures
© Cengage Learning 2015
Increase Longevity With These Habits
Avoid these habits:
• High-sugar snacks
• Environmental risk factors
• Tobacco
• Alcohol
© Cengage Learning 2015
Spiritual Well-Being
Spirituality Unifying power that integrates the other dimensions of wellness
Traits
• Sense of purpose and direction
• Relationship to higher being• Prayer, Faith, Altruism• Closeness to others• Freedom, Fulfillment• Love, Peace, Joy
© Cengage Learning 2015
Spiritual Well-Being (cont’d.)
Three spiritual beliefs:1. Relationship with God is meaningful2. God can help, guide and assist3. Moral existence has a purpose
Prayer has been linked to positive health outcomes
Altruism: true concern for and action on behalf of others; enhances health – especially immune system
© Cengage Learning 2015
Causes of Death
© Cengage Learning 2015
Disease of the Cardiovascular System
Defined Narrowing of coronary arteries by cholesterol and triglycerides
EffectLeading cause of death in U.S.Leads to heart attack
Risk
Physical inactivity, excessive body fat, family history of CVD, inflammation, abnormal ECG, stress, high LDL cholesterol or triglycerides, high blood pressure, high homocysteine, diabetes, tobacco use, age and gender, low HDL-cholesterol
Coronary Heart Disease
© Cengage Learning 2015
Fitness and Cardiovascular Mortality
© Cengage Learning 2015
Blood Pressure Guidelines
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High Blood Pressure (Hypertension)
Mild Hypertension
Regular exerciseWeight controlLow fat/salt dietHigh potassium/calcium dietLower alcohol and caffeine intakeSmoking cessationStress management
If medication is ordered, keep taking it
© Cengage Learning 2015
High Blood Pressure (Hypertension) (cont’d.)
Americans typically consume too much sodium and not enough potassium
Potassium regulates water retention
Daily requirement: 4,700 mgSources: citrus, dairy, fish, beans, nuts and leafy green vegetables
Sodium affects blood pressure
Daily recommendation: 1,500 mg95% of Americans exceed this recommendation
© Cengage Learning 2015
Excessive Body Fat
• Body fat stored around the stomach creates higher risk for coronary heart disease
• Best approach to avoid this is regular exercise
• Reduction in risk factors occurs beginning with 2-3 percent weight loss
© Cengage Learning 2015
Abnormal Cholesterol
Risk of heart attack increases 2 percent for every 1 percent increase in cholesterol
High-density Lipoprotein (HDL)
• Cardio-protective when 60 mg/dL or higher
Low-density Lipoprotein (LDL)
• Tends to release cholesterol during transport
• Less than 100 mg/dL is optimal
© Cengage Learning 2015
Abnormal Cholesterol (cont’d.)
Increase High-density Lipoprotein (HDL)
• Habitual aerobic exercise• Weight loss• Niacin • Quit smoking
Decreasing Low-density Lipoprotein (LDL)
• Lose body fat• Regular aerobic exercise• May require medication
© Cengage Learning 2015
Diet Tips To Lower LDL Cholesterol
1. Daily fiber consumption of 25-38 grams
2. Daily cholesterol intake under 200 mg
3. Eat red meat less than 3 times per week
4. Increase vegetables, fruits, whole grains and beans
5. Avoid commercially baked foods, trans fats, hydrogenated and partially hydrogenated oils
6. Eat fish 2-3 times per week
7. Drink low-fat milk
8. Avoid fried food and fatty sauces
9. Remove fat from meat before cooking
10. Maintain recommended body weight
© Cengage Learning 2015
Elevated Triglycerides
Manufactured in liver from alcohol, so alcohol consumption increases triglycerides
Desirable level is less than 150 mg/dL Very low-density lipoproteins/chylomicrons
• Carry triglycerides in blood
To lower triglycerides:
• Avoid refined sugars (juice, sugar, honey)
• Avoid alcohol and tobacco
• Reduce fat consumption
© Cengage Learning 2015
Elevated Homocysteine
• Levels above 13 umol/L increases risk of stroke
• Decrease levels through eating recommended amounts of vegetables, fruits, grains
• 400 mcg a day of folate can decrease risk of heart attack
© Cengage Learning 2015
Inflammation
C-reactive protein (CRP) indicates inflammation and may predict heart-attacks
CRP and Cholesterol
Elevated cholesterol and CRP carries nine-fold increase in heart attack risk
Hs-CRP Test
Gives probably of plaque rupturing within arterial wall
Avoid
Fast-food, high-fat meals
© Cengage Learning 2015
Diabetes
CVD Responsible for 75% of diabetes deaths
Type 1 Pancreas produces little or no insulin
Type 2 Pancreas doesn’t produce enough insulin or cells are insulin-resistance
© Cengage Learning 2015
Reduce Risk of Type 2 Diabetes
Exercise is the most important preventative strategy
Aerobic exercise of 3,500 calories per week cuts risk in half
Habitual exercise maintains insulin sensitivity
Lose excess weight
Improve diet
© Cengage Learning 2015
Metabolic Syndrome
CauseCells resist effects of insulin, pancreas releases more results in chronic rise in insulin
EffectsLow HDL-CholesterolHigh triglyceridesIncrease blood-clotting mechanism
DietAvoid low-fat, high carbohydrate dietKeep carbohydrates to 45% of daily calories
© Cengage Learning 2015
Abnormal Electrocardiograms
Electrocardiograms recommended for these adults before beginning exercise program:
One or more risk factors for CHD and also
Over 45 (men) or over 55 (women)
Two or more risk factors for CHD and want to participate in vigorous exercise
Cardiac, pulmonary or metabolic disease Family history of CHD
Anyone with chest discomfort, syncope, dysrhythmias or chronotropic incompetence
© Cengage Learning 2015
Tobacco Use
Heart Effects
Speeds up atherosclerosisIncreases heart rate and blood pressureIrritates heart, causes arrhythmiasDecreases HDL-cholesterol
Quitting Effects
Risks decrease immediately1 year: risk of CVD decreases by half15 years: risk of CVD approx that of nonsmoker
© Cengage Learning 2015
Stress
Stress is not avoidable, but the negative effects can be minimized through exercise
Effects of stress on heart
• Low-level, constant strain on heart• Coronary arteries constrict• May create abnormal heart rhythms
© Cengage Learning 2015
Age, Gender, and Family or Personal History
Age and GenderMen over 45
Women over 55
Keeping physiological age young slows the effects of chronological aging
Physical activity promotes a lower physiological age
Family Or Personal History
To minimize this risk, keep other cardiovascular risk factors low
© Cengage Learning 2015
Cancer Development
• Cells with defective DNA reproduce to create tumor
• Tumor reaches 1 million cells
Carcinoma in situ
• Cancer cells produce chemicals that bring more oxygen and nutrients to tumor
Angiogenesis• Cells break away
from malignant tumor
• Migrate through blood and create tumors elsewhere
Metastasis
© Cengage Learning 2015
Guidelines For Preventing Cancer
Make Dietary Changes• Diet should be primarily vegetarian
• Consume fruits and vegetables throughout day
• Minimize high temperature cooking
• Keep alcohol consumption to minimum
• Include these components in your diet:
Cruciferous vegetables, carotenoids, vitamin D, grains high in fiber, tea with polyphenols
© Cengage Learning 2015
Guidelines For Preventing Cancer (cont’d.)
Safe Sun Exposure
Get 10-20 minutes of unprotected exposure every day
Avoid Tobacco
Both primary and secondary smoke exposure increase cancer risk
Life expectancy of chronic smoker 15 years less than non-smoker
Monitoring Estrogen, Radiation Exposure, & Potential Occupational Hazards
All three have been linked with different types of cancers
© Cengage Learning 2015
Physical Activity
Daily, 30 minute, moderate-intensity exercise decreases cancer risk
Moderate physical activity decreases risk by 20 to 50 percent:
Colon, breast, uterine cancer
Men may decrease risk of dying from cancer by half through regular vigorous activity
Women who exercise regularly lower risk of breast cancer by 40 percent
Strength training decreases cancer mortality
© Cengage Learning 2015
Early Detection
Change in bowel or bladder habits
Sore that does not heal
Unusual bleeding or discharge
Thickening or lump in breast or elsewhere
Indigestion or difficulty swallowing
Obvious change in wart or mole
Nagging cough or hoarseness
© Cengage Learning 2015
Chronic Lower Respirator Disease
Diseases the obstruct air flow
• Increases with: • Smoking• Exposure to industrial pollution• Genetics (for emphysema)
© Cengage Learning 2015
Accidents
• Often associated with:
• Drug or alcohol abuse• Not wearing seatbelts• Distraction• Poor judgment and confused mental
state
© Cengage Learning 2015
Substance Abuse
Alcohol is the number one drug problem among college students
Alcohol is associated with assault, unprotected sex and death among college students
• Some long-term effects: • Liver cirrhosis • Cardiomyopathy • Higher risk for cancer and stroke • Sexual impotence• Brain cell damage
© Cengage Learning 2015
Illegal Drugs
Marijuana is 10 times stronger than during the 1960s
Methamphetamine use can lead to symptoms of Parkinson’s disease
Heroin reduces cardiac function and breathing rate after the rush
Withdrawal from heroin starts 4-5 hours after use and can last for months
MDMA pills are inconsistently prepared and often prepared with other drugs
© Cengage Learning 2015
Sexually Transmitted Infections
AIDS has no cure and is preventable
HIV destroys the immune system
• Progressive infection • May take 10 years before symptoms
appear
AIDS is final stage of HIV infection
Opportunistic infections appear
Death occurs when immune system can no longer protect body
© Cengage Learning 2015
Guidelines for Preventing STIs
The best strategy is a mutually monogamous sexual relationship
But, trust may be elusive
• Consider postponing sex and using protection until relationship is monogamous
Avoid multiple sexual partners
Avoid unprotected sex of any kind
Avoid sharing toothbrushes, razors or other personal items
© Cengage Learning 2015
• Is your life free of addictive behavior? If not, will you commit right now to seek professional help?
• Are you familiar with the following concepts?
– Importance of implementing healthy lifestyle program
– Relationship between spirituality and wellness
– Major risk factors for coronary heart disease
– Cancer-prevention guidelines
– Health consequences of substance abuse and irresponsible sex
Assess Yourself
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