Lifestyle Management Final Feb 2008[1]

8/6/2019 Lifestyle Management Final Feb 2008[1]

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Life StyleManagement


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PAST Vs PRESENT

Prevention is Better than Cure


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I love my India

Indian Scenario

-Risk of obesity in India is highest in the 20% of the

population that consumes 80% of visible dietary fat.

- 35% of the 120 million urban Indians are seriously obese

- Indian middle class has got the wealth but it is fast loosingits health.

- Mc Donald like junk food chains are growing by 40% every

year- Lack of awareness Everybody knows that fat is ugly butmany people are unaware that it is dangerous too



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Risk of obesity in India is highest in the 20% of thepopulation that consumes 80% of visible dietary fat.


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I love my India

Indian Scenario

- India Ranks among TOP 10 obese nations of the world.

- 50% urban women above 35 have unhealthy body shapes.

- ONE out of every 10 urban Indian children is overweight.

- 35 million diabetics in India. Obesity is major cause ofdiabetes.

- India has got worlds largest population of diabetic & heart

patients.

- Indians are obese not only because we eat unhealthy fat richfoods but we also move less.



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Ischaemic Heart DiseaseIschaemic Heart Disease

World Rank Order of DiseaseWorld Rank Order of DiseaseBurdenBurden

Lower resp infection

Diarrhoeal diseases

Perinatal

Major depression

Isch heart disease

Cerebrovasc diseas

TBMeasles

Traffic accidents

Cong anomalies

Malaria

COPD

Falls

Fe-def anaemia

Prot-energy malnut

1 Isch heart disease

2 Major depression3 Traffic accidents

4 Cerebrovasc disease

5 COPD

6 Lower resp infection

7 TB

8 War

9 Diarrhoeal diseases

10 HIV

11 Perinatal12 Violence

13 Cong anomalies

14 Self-inflicted injuries

15 Bronchial and lung CA

1

23

4

5

6

7

8

9

10

1112

13

14

1516 17 19 28 33 19 24 25 37 39

1990 2020

Year 1990 Year 2020


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Coronary Heart Disease

Death Rate in Last 30 years

Western

CountriesUSA China India

60% 75% 70% 4 folds


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Life Style?


What is Life-Style?The way you Live???It is the way you Live, Behave, Think & React


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Todays Life Style.


High Stress LevelsSedentary Job/Lack of

ExerciseLong Working HoursShift WorkingHigh Fat dietSmoking/AlcoholInadequate sleepOverweight

Predominance of TypeA Behavior


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Dangers of unhealthy Life Style


ObesityHeart Diseases

(Coronary Arterydisease)Diabetes

HypertensionHigh cholesterolSome cancers

Genetics creates the path and LifeGenetics creates the path and Life--style decides the fatestyle decides the fate


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Heart Diseases



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Heart Diseases


Myth : fat deposits at old age!Myth : fat deposits at old age!It starts from 2 years of ageIt starts from 2 years of age

FoamCells

FattyStreak

IntermediateLesion Atheroma

FibrousPlaque

ComplicatedLesion/Rupture

From FirstDecade

From ThirdDecade

From FourthDecade


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Heart Diseases Prevention


You canYou cant helpt helpitit !!

Age:Age:

MenMen >> 45;45;

WomenWomen >> 5555SexSex

FamilyFamily

HistoryHistory

You can !!You can !!High CholesterolHigh Cholesterol

SmokingSmoking

High BloodHigh Blood

PressurePressure

DiabetesDiabetes

ObesityObesity

AlcoholAlcohol

PhysicalPhysical

InactivityInactivity

RISK FACTORS


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CORONARY ANGIOGRAM &ANGIOPLASTY


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Heart Disease -Take home message


Heart disease is often avoidable. Following a heart-healthy lifestyle doesn't have to be complicated, and itdoesn't mean you need to live a life of self-deprivation.Instead, find ways to incorporate heart-healthy habits

into your lifestyle and you may well enjoy a healthierlife for years to come.


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TOBACCO

Accelerates heart disease

HDL

LDL / TRIGLYCERIDES

Blood Pressure

Clot formation

Response to hypertension medication

EITHER SMOKER OR NON-SMOKER


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ALCOHOL

HEAVY DRINKING HYPERTENSION

MILD ALCOHOL USE (< 60 ML/DAY)

- DECREASES CAD


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Diabetes


Diabetes mellitus (DM) is acondition that affects the bodys

ability to regulate the level ofglucose in the bloodIn healthy people insulin helpsto regulate the glucose or the

blood sugar levelsIn diabetics, the body does notproduce enough insulin or doesnot use the produced insulineffectively. This results in a high

level of glucose in the blood andthis condition is known ashyperglycemia.


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High Cholesterol


Everybody needs cholesterol, it serves a vital function inthe body.It circulates in the blood.Too much cholesterol can deposit in the arteries in the

form of plaque and block themNo symptoms till heart attack

Desirable numbersDesirable numbers

Total cholesterol < 200;Total cholesterol < 200;

LDL < 100LDL < 100

HDL > 35HDL > 35

triglycerides < 160triglycerides < 160

Get the levels tested routinely and keep them under controlGet the levels tested routinely and keep them under control

The only thing worse than finding out that you have one of theseThe only thing worse than finding out that you have one of theseconditions isconditions is.NOT finding out that you have it!!.NOT finding out that you have it!!


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High Blood Pressure


Adults should have their blood pressure checked at least once evAdults should have their blood pressure checked at least once everyerytwo years, as there are no symptoms to tell if you have high blotwo years, as there are no symptoms to tell if you have high bloodod

pressurepressureOptimal levels : 120 /80 mm HgOptimal levels : 120 /80 mm Hg

If highIf high

Modify your lifestyleModify your lifestyle Diet, Weight, Exercise, Salt restrictionDiet, Weight, Exercise, Salt restriction

Adhere to the prescribed medication without fail, to decreaseAdhere to the prescribed medication without fail, to decreasechances of getting heart diseasechances of getting heart disease Do not stop your medicinesDo not stop your medicineswithout consulting your doctor, even if the blood pressurewithout consulting your doctor, even if the blood pressurebecomes normalbecomes normal


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STRESS


Stress is not what happens to us but howStress is not what happens to us but how

we react to what happens to us and iswe react to what happens to us and is

controlled by our mind and emotionscontrolled by our mind and emotions


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STRESS & PERFOMANCESTRESS & PERFOMANCE

OVERSTIMULTION

( BURN OUT )

OVERSTIMULTION

( BURN OUT )

UNDERSTIMULATION

( RUST OUT )

UNDERSTIMULATION

( RUST OUT )

OPTIMUM

STIM

ULATION

Coping Strategy

Increase Stress Intake

Coping Strategy

Increase Stress Intake

Coping Strategy

Decrease Stress Intake

Coping StrategyDecrease Stress Intake

BOREDOM

FATIGUE

FRUSTRATION

DISSATISFACTION LOW SELF ESTEEM

ILLNESSEXHAUTION

IRRATIONALPROBLEMSOLVING

CREATIVITY

RATIONALPROBLEMSOLVING

PROGRESS

CHANGE

SATISFACTION

P

ERFOMA

NCE

P

ERFOMA

NCE

STRESSSTRESS

Death from lack of stress Death from stress


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ObesityWhat is this?


Increased body weight caused by excessiveaccumulation of fat

Obesity is a condition in which the natural energy reserve, stored inthe fatty tissue of body, is increased to a point where it is associatedwith certain health conditions or increased mortality.Obesity is both an individual clinical condition and is increasingly

viewed as a serious public health problem.


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What is BMI?

Normal 20.024.9Overweight 25.029.9Obesity > 30.0

Extreme Obesity > 40.0


While BMI is valid for most men and women, it does have somelimitations: It mayoverestimatebody fat in athletes and others who have amuscular build. It mayunderestimatebody fat in older persons and others who havelost muscle mass.

h i h


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What is your shape?

Apple shape or Pear shape


Normal Waist-Hip Ratio< 0.8 for women;< 1.0 for men

Ri k f Ob i


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Risks of Obesity

If you are overweight or obese you are at riskof developing the following diseases:

High blood pressure

High blood cholesterol Type 2 diabetes Coronary heart disease Stroke

Gallbladder disease Arthritis Sleep apnea and breathingproblems Some cancers

Endometrial Breast Prostate Colon



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H t d i ht?


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How to reduce weight?

Golden Rule:Healthy Diet + Exercise ..both


There is no shortcut for weight reduction

H lth Di t Wh t i th t?


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Healthy DietWhat is that?


Give priority to low caloric food like raw/green leafyvegetables, fruits, grain products etc.Avoid fried, spicy and oily food, dairy products like cheese,

butter, paneer, ice-cream etc.

Healthy Diet What is that?


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Healthy DietWhat is that?


Eating one piece of sweet/Gulabjamun/chicken/ mutton is anenjoyment. Eating more than that is just overeating.Not more than 1 or 2 cup of tea or coffee with milk and sugar. Youcan have more black tea/coffee without sugar.Attend parties but be careful about fatty foods


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DIET TO AVOID HEART DISEASEDIET TO AVOID HEART DISEASE

Avoid all fried foods.Avoid all fried foods.

Take dry fruitsTake dry fruits

Avoid cream of milk.Avoid cream of milk.

Avoid all red meats (mutton,Avoid all red meats (mutton,

beef, pork) and organ meatsbeef, pork) and organ meats

(liver, kidney, brain).(liver, kidney, brain).


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Use only lean portion of chicken (skinless).

Use only egg white.

Eat fish twice or thrice a week (not fried in oil).

Use only 2-4 tsp of oil per day.


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Cereals & Pulses


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Cereals & Pulses


1101101 cup1 cupsambharsambhar

1001001/2 cup1/2 cupplaneplane daldal

2202201 cup1 cupcereal flakes with milk (corn/wheat/rice)cereal flakes with milk (corn/wheat/rice)

2202201 cup1 cupsemolina porridgesemolina porridge

2202201 cup1 cupwheat porridgewheat porridge

2002001 cup1 cupkhichdikhichdi

125125No 1No 1DosaDosa (PLAIN)(PLAIN)

1201202 no2 noidliidli

2702701 cup1 cupupmaupma

2702701 cup1 cuppohapoha

1701702 slice2 slicebreadbread

100100No 1No 1puripuri

150150No 1No 1parathaparatha

8080No 1No 1fulkafulka

1701701 cup1 cupRiceRicecalories (Kcal)calories (Kcal)Quantity for 1 servingQuantity for 1 servingPreperationPreperation

Nonveg


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Nonveg


caloriescalories

(Kcal)(Kcal)Quantity for 1 servingQuantity for 1 servingPreperationPreperation

2402403/4 cup (6 small3/4 cup (6 small koftakofta))keemakeema koftakofta currycurry

2202203/4 cup3/4 cupprawn curryprawn curry

1901902 no2 nofish cutletfish cutlet

2202202 big pieces2 big piecesfish friedfish fried

2402403/4 cup3/4 cupchicken currychicken curry

2602603/4 cup3/4 cupmuttenmutten currycurry

160160No 1No 1fried eggfried egg160160No 1No 1OmletOmlet

9090No 1No 1boiled eggboiled egg


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Sweets & Desserts


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calories (Kcal)calories (Kcal)Quantity for 1 servingQuantity for 1 servingPreperationPreperation

2002001/2 cup1/2 cupIce creamIce cream

14014025 grams25 gramsmilk chocolatemilk chocolate

3803801/2 cup1/2 cupshrikhandshrikhand

1601601/2 cup1/2 cupCustard (Custard (caramalcaramal))

20201 teaspoonful1 teaspoonfulJelly /jamJelly /jam

3203201/2 cup1/2 cuphalwahalwa ((kesarikesari))

2802801/2 cup1/2 cupdouble kadouble ka meethameetha

1401402 no2 nosandeshsandesh

2802801/2 cup1/2 cupricerice puttuputtu2702701 piece1 piecefruit cakefruit cake

2902902 pieces2 pieceschikkichikki

4004002 pieces2 piecesbaesanbaesan barfibarfi

Sweets & Desserts

Beverages


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60601 glass (200 ml)1 glass (200 ml)fresh lime juicefresh lime juice

1501501 bottle (200 ml)1 bottle (200 ml)cold drinkscold drinks

2002001 glass (200 ml)1 glass (200 ml)Syrups (Syrups (sharbatsharbat))

75751 glass (200 ml)1 glass (200 ml)squashsquash

1101101 glass (200 ml)1 glass (200 ml)lassilassi (2 teaspoon(2 teaspoon fulful sugar)sugar)

3203201 cup1 cupbuffalo's milk (2 teaspoonbuffalo's milk (2 teaspoon fulful sugar)sugar)

1801801 cup1 cupcow's milk (2 teaspooncow's milk (2 teaspoon fulful sugar)sugar)

1101101 cup1 cupcoffee (2 teaspooncoffee (2 teaspoon fulful sugar + 100 mlsugar + 100 ml tonnedtonned milk)milk)

75751 cup1 cupTea (2 teaspoonTea (2 teaspoon fulful sugar + 50 mlsugar + 50 ml tonnedtonned milk)milk)

Beverages

Nuts


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909050 no50 nopea nutspea nuts

140140one fourthone fourthcoconut drycoconut dry

130130one fourthone fourthcoconut freshcoconut fresh

959510 no10 nokesharkeshar nutsnuts

858510 no10 noalmondsalmonds

Fruits


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15151 piece1 piecewater melon (musk melon)water melon (musk melon)

1301301 medium1 mediumcustard applecustard apple80801 medium1 mediumsapotasapota

50501 piece1 piecepineaplepineaple

80801 piece1 piecepappayapappaya

40401 medium1 mediummosambimosambi / orange/ orange

1801801 medium1 mediummangomango

90904 pieces4 piecesjack fruitjack fruit

50501 medium1 mediumguavaguava707030 no30 nograpesgrapes

90901 medium1 mediumbananabanana

65651 medium1 mediumappleapple

Salads


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10101 medium1 mediumTomatoTomato

10101 medium1 mediumradishradish

25251 medium1 mediumoniononion

15151 medium1 mediumcucumbercucumber

20201 medium1 mediumcarrotcarrot

30301 medium1 mediumbeet rootbeet root


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Energy Expenditure


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160160WalkingWalking 04 (Km/hr)04 (Km/hr)

35335306 (Km/hr)06 (Km/hr)

52252208 (Km/hr)08 (Km/hr)

65565510 (Km/hr)10 (Km/hr)

75075012 (Km/hr)12 (Km/hr)

RunningRunning

360360CyclingCycling -- 15 (Km/hr)15 (Km/hr)

8686Watching TVWatching TV

300300GardeningGardening

210210Cleaning / MoppingCleaning / Mopping

Kcal/hrKcal/hrActivityActivity

Energy Expenditure


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Kcal/hrKcal/hrActivityActivity

8686SittingSitting

132132StandingStanding

5757SleepingSleeping

108108TypingTyping

204204ShoppingShopping

222222FishingFishing

372372DancingDancing

180180Volley BallVolley Ball

392392TennisTennis

245245Table TennisTable Tennis

348348BadmintonBadminton

An ideal way to Exercise


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Getting Started

- Lowering 10% of bodyweight is also effective in

reducing your risk ofgetting life style diseases

- Set up small goals in early

phases like 10% weight lossin a year. It is better to losesmall weight and maintainit for a long time rather

than losing more weight &regain it.


No excuses please


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Every morning my brain

tells me to exercise

.. and my bodylaughs at the idea

How to exercise?


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FIT formula-

Frequency: 5-6 days per week.

Intensity: To achieve and maintain targetheart rate i.e. 0.6 X (220- age)

Timings (Duration): 30-60 minutes per day.Warming up and cool down for 5 minutes is

must.

Remember


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Some times in life there will betemporary failure commonlyknown as YO-YO Syndrome butthat does not mean failure

forever.Those who wereobese/overweight previously,after weight reduction also theyare more prone to becomeoverweight again. Remain focusedeven after your weight has

become normal

If life is a journey, obesity is extraIf life is a journey, obesity is extraweight you are carryingweight you are carrying

Benefits of exercise


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Leads to reduction of blood pressure, controlling bloodcholesterol level, controlling diabetes.

Helps weight reduction and maintenance. Increases tolerance to anxiety, stress and depression. Decreases risk of orthopedic injury by improving flexibility

and osteoporosis.

reducesblood pressure in hypertensive individuals reduces serum triglycerides, increases high-density

lipoprotein (HDL)-cholesterol - reduces total serumcholesterol reduces low-density lipoprotein (LDL)

reduces blood glucose levels

Ten golden points for exercise


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1. Two Hours between meals and exercise2. Warm up and cool down with stretching exercises

before and after activity3. Wear good quality shoes4. Dress in loose fitting5. Drink water before, during and after exercise6. Dont exercise in extreme weather conditions

7. Dont do too much exercise that it takes more than10 minutes to recover

8.In case of Symptoms consult your doctor9. Please consult your doctor before starting a

programme10.Dont expect too much, too soon

Creative strategies do not work !


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KarvaKarva ChauthChauth!!

Have a nice day !


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Documents

Lifestyle Management Final Feb 2008[1]