+

Staying Healthy

+Causes of death

Primarily infectious diseases in 1900

______________ standards were poor Infectious diseases spread rapidly; epidemics were common

Now: ______________

+Chronic Degenerative Diseases

Cardiovascular diseases (~41% of deaths) ______________ (~23% of deaths) Chronic and Multi-factorial “Preventable” Related to ______________

+Health Behaviors: Primary PreventionPrimary prevention behaviors are activities undertaken by…

apparently disease-free individuals

intent = help them to achieve maximum ______________ and ______________

+

Secondary Prevention– already a few symptoms ______________ Prevention – already sick, slow course of

illness

Safety Restraints/Automobile Safety Belts Bike Helmets Immunizations Safer Sex Nutrition and Diet; Control of Weight and Obesity Sleep Avoidance of Cigarette Smoking Avoidance of Alcoholism and Problem Drinking, and

Drug Abuse.

+TO “PREVENT”

1. To keep from happening 2. To keep (someone) from doing something; impede 3. Archaic To anticipate in advance. 4. Archaic To come before; precede.

e.g. prevent ______________ *(death)

and ______________ * (diseased condition or state)

+PREVENTION

Not every injury or illness is “preventable”…but many are.

And, it may be possible to prevent some aspects of illness, injury (i.e., to minimize damage).

Goal is to extend healthy, productive life with good functioning and ______________ for as long as possible (physical, emotional, social well being).

+Unintentional Injury

“Accidents” ---events that cause bodily injury and were not “planned” but might have been predicted

Better term?: ______________

+Unintended injury causes

Motor vehicle crashes Drownings Poisonings Burns Falls Suffocations Bicycle “mishaps”

+Children under 15

Unintentional injury causes _____________% of deaths in this group

Many of these are due to the unsafe actions of adults

Most deaths of children 5 and under caused by motor vehicle crashes with children unrestrained or in unsafe restraints

+Older than 25

Workplace injuries –declined by 90% over 20th century --OSHA

Motor vehicle crashes (majority of unintended injury in age 25-44)

MVC injuries declined over the past several decades due to safer vehicles, safety restraint systems, education about drunk driving

+Age 15-25 …

Unintentional injury is the leading cause of all deaths in age group

15-24 = ~ ______________

Of these, 75% are from motor vehicle crashes (mvc)… Overall in the US, mvc = 4th leading cause of death

overall in US 4 percent of all deaths/yr in US

+Causes

Drinking and driving Riding in car with driver who was

drinking Not using seat belts or using

improperly Falling asleep at the wheel (…remaining UI include drownings,

gunshot wounds, falls..)

+Alcohol “involved” In a high percentage of all UI (about half of all

______________) Alcohol impairs judgment Alcohol also interacts with

fatigue

+Sleep deprived …. Half of all ______________ occur because

driver briefly

“nodded off”

+Sleep Essential Average amount of sleep needed is greater than most

people think.. Studies of people allowed to sleep as much as they

want to have found…. People need to sleep 7-9 hours Normal distribution

+

Eating/Exercise for Health and Weight Control

+

+Is Obesity Unhealthy? (YES)

Before old age, obesity increases risk of disease Increased health risks are largest for cardiovascular

disease (MI, CHF, hypertension) and diabetes (type 2) Also increased risk of some cancers Stress on joints: arthritis

+Yet…

Despite widespread ______________ (restriction of types and quantity of food) and reduction in dietary fat

people in the US have steadily ______________ their weight during the past 25 years.

+Dieting, Food restriction…

Leads to irritability, increased aggression, increased apathy, loss of sexual interest, and lethargy.

Eventual return to ______________ --easily regaining lost weight

Sometimes people become obsessed with food and regain more weight ______________.

+Diets don’t work well:

The body slows ______________ to adjust for dramatic caloric restriction.

Overeating and obesity are not perfectly related -- more complex…

______________ in rate of metabolism; about 30% of people maintain weight without much effort.

Factors: activity, sleep

+Drastic Measures

Appetite suppressant drugs Anorexia, Bulimia Smoking Note exception= Extreme obesity Immediate danger

to health: severely restricted caloric intake; gastric bypass surgery

+We overeat and eat unhealthy food because of…

• packages and plates, labels, colors, shapes, and smells• ______________• distractions

--THE CORNELL FOOD AND BRAND LAB

+EATING is a habitual behavior…

We use more product, and eat more food, from ______________ containers!!

We eat more calories when food is very dense in caloric content...e.g. a burger with 4 patties of meat, 4 slices of cheese, and 8 strips of bacon with sauce that is high in sugar….

+What (and how) do Americans tend to eat? Convenient Inexpensive Tasty food No time to eat mindfully Manipulation by manufacturers Mindless Overeating….

+Watching TV

People who watch a lot of TV: exercise less, eat more, and weigh more than those who do not watch much TV.

In Cornell Lab experiment, people who watched 60 minutes of TV ate ______________ more than those watching 30 minutes. 

+Behavior Change:

Set up daily environment and routine; identify the target behavior and make it possible, and a habit.

1. Observation, recording behavior2. Find substitute behaviors 3. Self-reward -- positive reinforcement

+______________ :

Person in the house who buys food and prepares it: controls 72% of all of the food decisions in the household.

+Follow your Internal Signals (not external ones) “Stomach settings”:

1) “starving”,

2) “stuffed”

3) we feel like we can eat more, but we’re neither hungry nor full.

#3=how we feel at most meals, but faced with appealing food --we’ll eat it!

+Mindful Eating tips need to be personalized… Tied to your eating “danger zone” ‘Mindless Eating’ book has lots of tips Make small changes that fit with your life.

+Exercise Combine with healthy eating! Physical activity –speeds metabolism, increases muscle mass Activities should be varied enough to enjoy, and to avoid injury. Build aerobic fitness, endurance, flexibility, muscle strength. Moderate and vigorous activity 4-5/wk ~protection against CVD and

all-cause mortality; prevent cancer, osteoporosis, diabetes II

+