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5/3/17
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SEVENINVESTMENTSTHATYIELDTHEGREATESTRETURN
TexasAssociationofCountyAuditorsInstituteMay5,2017
QuincyQuinlanDirector,HealthandBenefitsServicesDepartmentTexasAssociationofCounties1210SanAntonioAustin,TX78701(512)478-8753(office)(512)615-8966(direct)(800)456-5974(Texastoll-free)(512)481-8481(fax)QuincyQ@county.org
http://www.county.org/pool-and-risk-services/group-health
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GetWell,Be
Happy!
WaterProperFoodIntake
BodyMove-ment
SunlightDeepBreathing
Rest
Spiritualand
EmotionalRenewal
Investment#1:Water(Hydration)
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Waterisinvolvedineverytypeofcellularprocessinyourbody,andwhenyou’redehydrated,theyallrunlessefficiently-- andthatincludesyour metabolism.
Thinkofitlikeyourcar:ifyouhaveenoughoilandgas,itwillrunmoreefficiently.It’sthesamewithyourbody.
http://www.webmd.com/diet/features/water-for-weight-loss-diet#2
istheorganicandchemicalprocessesinsideoforganismsthatarenecessarytomaintainlife,andaffectshowquicklyyouburncaloriesorfat.
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keepsmetabolicchemicalreactionsmovingsmoothly.
isthevehiclethat throughthedigestivetract.
• Beingeven1%dehydratedcancauseasignificantdropinmetabolism.
Hydration Metabolism
TheHarvardMedicalSchoolSpecialHealthReport6-WeekPlanforHealthEating
TheRoleofWaterinCriticalFunctions
Waterneedsvarybasedonexerciseintensity,exertioninextremeweatherconditionsandpeopletakingmedicationsforcertainhealthconditions.
Forhealthypeople,drinktwotothreecupsofwaterperhour,ormoreifsweatingheavily.
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TheRoleofWaterinCriticalFunctions
Water
TransportsNutrientsandOxygentoCells
FlushesBacteriaFrom
Bladder
PreventsConstipation
NormalizesBlood
Pressure
StabilizesHeartbeat
CushionsJoints
ProtectsOrgansandTissues
RegulatesBody
Temperature
MaintainsElectrolyte(Sodium)Balance
TheHarvardMedicalSchoolSpecialHealthReport6-WeekPlanforHealthEating
Theoldadageofeight8-ounceglassesofwaterperdayisnolongerrelevant,expertssay.
Dependsonyoursizeandweightandalsoregionalclimate
Generally,intakeshouldbebetweenhalfanouncetoanounceofwaterforeachpoundyouweigh,
everyday!
Stayinghydratedmustbeadailypracticeasweageandgrowregardlessoftheweather
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Investment#2:ProperFoodIntake
• Howwefeel,physicallyandemotionally• Energylevel• Howwelook• Abilitytofocus• Performanceofjobtasks• Longtermhealth• Longevity
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• Vitamins
• Fiber
• Chlorophyll
• ProbioticbacteriaandHSO’s
SourceisImportant• Choosefishoptionshighinomega3’s,preferablywild-caughtratherthanfarm-raised
• Considerpayingalittlemoreforchickenandeggsnotsourcedfrombigchickenbarns– higherVitaminA&Econtent,lesscholesterol
• Livestockraisedlocally,grazedongrasslocally,resultinginhealthierfatscontent
• Dairy– becareful
14
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• Primarysourceofcarbohydratesare
otherthanpotatoes– homebakedorvillagebakery,mostly
wholegrain,notbleachedandprocessedwithaddedgrainsand
starches15
• FamilyTime
• Leisurely,non-rushed
• Smallerportionsizes
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• Timetodigest
• Timetofeelfull(timeforbraintoreceiveleptin signalfromstomach)sopeopleactuallyeatless
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©2016 ACAP Health Consulting
U.S. Ctr Disease Control & Prevention; Aug 13, 2014The Lancet Diabetes & Endocrinology
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No matter what…your feet cannotoutrun your mouth!!
© 2016 ACAP Health Consulting
Investment#3:BodyMovement
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Exercise(atleastalittle)
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“ leadstoanincreaseinnaturalkillercells,neutrophilsandmonocytes,whichultimatelyincreasesimmunefunction,”Ather Ali,ND,MPH,assistantdirectorofComplementary/AlternativeMedicineResearchattheYale-GriffinPreventionResearchCenter.
It’sNotJustAboutWeight
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20-40minutesofBriskwalking/day
Bycomparison,longtermcigarettesmokingreduceslifeexpectancybyapproximately10years.
“Combinedtogether,alackofactivityandahighBMIwereassociatedwith7.2yearsoflifelostrelativetomeetingrecommendedactivitylevelsandbeingnormalweight.”
PLOSMedicineNov.2012Vol9Issue11
LeisureTime- PhysicalActivityofModeratetoVigorousIntensityandMortalityALargePooledCohortAnalysis
“
Spendinghourssittingatadeskeachdaycanleadtocancer,heartdisease,andtype2diabetes,and,muchlikesmoking,theeffectsarenotreversiblethroughexerciseorotherhealthyhabits.”
AmericanHeartAssociation,Sept.2016
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CostsandUtilization
is#2oftop3conditions,costing$20.0M,rightbehindcancer(HEBPPool)
inoutpatientsurgeries,mostlyjointreconstructions/replacements
Low(n = 1077)
%
Moderate(n= 3555)
%
High(n= 5679)
%Unexplained Fatigue 25.8 16.3 11.2Problematic Snoring 49.9 34.8 21.9Frequent Heartburn 30.9 22.1 12.1Sexual Problems 11.0 7.4 5.0Decreased Sex Drive 29.8 22.2 19.6Impotence (men only) 9.7 7.2 4.6Chronic Jointor MusclePain
34.0 29.3 23.5
QualityofLife Variable by FitnessStates(10,331 Menand Women)
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Low(n= 1077)
%
Moderate(n= 3555)
%
High(n= 5679)
%Low Back Pain 44.8 41.5 35.4Frequent Headaches 16.7 15.0 12.0Difficulty Sleeping 28.7 24.9 21.9Depression 20.9 15.9 12.9Anxiety 20.2 16.4 13.6Awakening atNight toUrinate
46.0 44.3 42.5
QualityofLife Variable by FitnessStates(10,331 Menand Women)
• Movingfrombottom2fitnesscategorieswillgive !
30minutesduringaday,3daysperweek
CooperInstitute…Asecondstudy
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EveryoneinAmericashouldwalkthedogeveryday,eveniftheydon’thaveone!
moderatelyintense 150minutesaweek
Orvigorouslyintense 75minutesa
weekAnd
8to10 ,8to12repetitions ofeachexercise twice aweek.
www.cdc.gov©2016 ACAP Health Consulting
ThePrescription
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© 2016 ACAP Health Consulting
Schedule It!
Ignite Your Fat BurningFurnace
Strength TrainingAt Home UsingStandard HouseholdItems
ByMarkZollitsch,TexasAssociationofCounties
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© 2016 ACAP Health Consulting
Home-Based, Body-Weight, Single WorkoutStrengthTraining Routine
Easier- (sitting wallsquat – ease yourselfinto a position where yourkneesare close to 90 degrees andhold for aslong aspossible; work up the time you hold the position):
Harder- (use apiece ofluggage,or computerbag orsomething else around the house to add weight toyourgoblet squat):
GoodPosture:§ Keepsbonesandjointsinthecorrectalignmentsothatmuscles
arebeingusedproperly.§ Helpsdecreasetheabnormalwearingofjointsurfaces.§ Decreasesthestressontheligamentsholdingthejointsofthe
spinetogether.§ Preventsthespinefrombecomingfixedinabnormalpositions.§ Preventsfatiguebecausemusclesarebeingusedmoreefficiently,
allowingthebodytouselessenergy.§ Preventsbackacheandmuscularpain.
Contributestoagoodappearance.
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Investment#4:Sunshine
DidyouknowthatvitaminDiscriticalforbonehealth?
MaintainingideallevelsofvitaminDsignificantlyreducesyourriskofdevelopingbonediseasessuchasosteoporosisorosteomalacia.
Hello,Sunshine!
Spending15to30minutes(dependingonskintype)inthesuncanprovideyouwithnearlyaday’ssupplyofvitaminDthroughskinabsorption.
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TheValueofVitamin D
IdealvitaminDlevelsmayalsoreduceyourriskofotherdiseases:
MultipleSclerosis Type1Diabetes
MetabolicSyndrome HeartDisease
Workstomanageautoimmuneconditions
SunlightImprovesSleepSoakingindaylightforatleast15minutesatthesametimeeveryday,particularlyinthemorninghours,helpsyourbodyshutoffasnooze-inducingchemicalcalledmelatonin,accordingtoanarticlein"Health"bytheU.S.News&WorldReport.
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Investment#5:DeepBreathing(FreshAir)
Thebenefitsofdeepbreathing
§ Whenyoubreathedeeply,theaircominginthroughyournosefullyfillsyourlungs,andthelowerbellyrises.
§ Formanyofus,deepbreathingseemsunnatural.
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Thebenefitsofdeepbreathing
§ Bodyimagehasanegativeimpactonrespirationinourculture.
§ Aflatstomachisconsideredattractive,sopeopletendtoholdintheirstomachmuscles.
§ Thisinterfereswithdeepbreathingandgraduallymakesshallow"chestbreathing"seemnormal,whichincreasestensionandanxiety.
§ Shallowbreathinglimitsthediaphragm'srangeofmotion.Thelowestpartofthelungsdoesn'tgetafullshareofoxygenatedair.Thatcanmakeyoufeelshortofbreathandanxious.
§ Deepabdominalbreathingencouragesfulloxygenexchange— thatis,thebeneficialtradeofincomingoxygenforoutgoingcarbondioxide.
§ Mayresultinslowingtheheartbeatandloweringorstabilizingbloodpressure.
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§ Deepbreathingreleasesendorphins.§ Endorphinsarefeel-good,naturalpainkillers.§ Theupwardanddownwardmovementofthe
diaphragmhelpsremovetoxinsfromtheorgans,promotingbetterbloodflow.
§ Oxygenprovidesenergy,whichmeansthatwearecreatinganincreaseinourenergylevelbybreathingdeeply.
Investment#6:Rest
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“[Sleepis]apillarofhealthyliving,justlikedietandexercise”M.SafwanBadr,immediatepastpresident,andprofessoratWayneStateMedicalSchoolResearchersseeinglinksbetweenlackofsleepand:§ Diabetes§ Obesity§ Highbloodpressure§ Earlymortality
§ Killsneurons(especiallytheonesrequiredforfocusedattention
§ Noremovalofwaste(mayleadtocognitiveissues)
Effectsoflackofsleeponthebrain
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Latestrecommendations:Amountofsleepneededisindividual:
7– 9hoursonaverage
Areyouproductive,healthyandhappyonsevenhoursofsleep?Or,doesittakeyouninehoursofqualityZZZstogetyouintogear?
Doyouhaveissuessuchasbeingoverweight?Areyouatriskforanydisease?
Areyouexperiencingsleepproblems?
Doyoudependofcaffeinetogetyouthroughtheday?
Doyoufeelsleepywhendriving?
EvaluatingYourSleep:QuantityvsQuality
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Investment#7:SpiritualandEmotionalRenewal
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§ Feelgood§ Lookgood§ Reduceeffectsofaging§ Extendlifespan– quality
andquantity§ Spendlessonhealth
care§ Setagoodexamplefor
yourchildren/grandchildren
ROI FOR 7 Investments
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• Checkwithdoctor• Usecommonsense• Startslowlyandrampupgradually• Youarenotincompetitionwithanyone;everyperson’sbodyisdifferent
•Monitorperformancedaily• Scheduletheactivitiesthatwillleadtohealthyoutcomes• Joineveryprogramyouremployerorhealthplanoffers
GeneralInvestingRulescon’t
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“Thereisasignificantdropintherateofacutemyocardialinfarctionhospitaladmissionsassociatedwiththeimplementationofstrongsmoke-freelegislation.”
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TheBlueZonesbookisaboutdiscoveringtheworld’sbestpracticesinhealthandlongevity andputtingthemtoworkinourlives.Mostofushavemorecontroloverhowlongwelivethanwethink.
Infact,expertssaythatifweadoptedtherightlifestyle,wecouldaddatleasttengoodyearsandsufferafractionofthediseasesthatkillusprematurely.Thiscouldmeananextra quality decadeoflife!
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Toidentifythesecretsoflongevity,ourteamofdemographers,medicalscientists,andjournalistswentstraighttothebestsources.
BlueZones—fiveofthehealthiestcornersoftheglobe—wherearemarkablyhighrateofthelongest-livingpeoplemanagetoavoidmanyofthediseasesthatkillAmericans.Thesearetheplaceswherepeopleenjoyuptoa3timesbetterchanceofreaching100thanwedo.
ExploringtheSecretsofLongevity
Buettner foundthattherecipeforlongevityisdeeplyintertwinedwith .Peoplelivelongerandhealthierbyembracingafewsimplebutpowerfulhabits,andbycreatingtherightcommunityaroundthemselves.In TheBlueZones,SecondEdition,Buettner hasblendedhislifestyleformulawiththelatestlongevityresearchtoinspirelasting,behavioralchangeandaddyearstoyourlife.
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Regionbyregion,Buettner revealsthe"secrets"oflongevitythroughstoriesofhistravelsandinterviewswithsomeofthemostremarkable—andhappilylong-livingpeopleontheplanet.It'snotcoincidencethatthewaytheyeat,interactwitheachother,shedstress,healthemselves,avoiddisease,andviewtheirworldyieldthemmoregoodyearsoflife.Buettner's easytofollow"bestpractices"andlistofhealthylifestylechoicesfromtheBlueZoneswillempowerreaderstolivelonger,healthier,morefulfillinglives.
2017NeedtoKnow
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