© Cengage Learning 2015 11 th Edition Fitness & Wellness Werner W. K. Hoeger Sharon A. Hoeger A Healthy Lifestyle Approach 8

© 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


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


Increase Longevity With These Habits

Avoid these habits:

• High-sugar snacks

• Environmental risk factors

• Tobacco

• Alcohol


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


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


Causes of Death


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


Fitness and Cardiovascular Mortality


Blood Pressure Guidelines


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


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


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


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


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


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


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


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


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


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


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


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


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


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


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


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


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


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


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


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


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


Chronic Lower Respirator Disease

Diseases the obstruct air flow

• Increases with: • Smoking• Exposure to industrial pollution• Genetics (for emphysema)


Accidents

• Often associated with:

• Drug or alcohol abuse• Not wearing seatbelts• Distraction• Poor judgment and confused mental

state


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


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


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


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


• 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

Documents

© Cengage Learning 2015 11 th Edition Fitness & Wellness Werner W. K. Hoeger Sharon A. Hoeger A Healthy Lifestyle Approach 8