RECOGNIZING OUR WOMEN

THEIR WORTH AND HEALTH

2007

DIABETES

DEFINITION

A condition that occurs when the body either does not produce enough Insulin or cannot effectively use the Insulin it produces.

This makes it difficult for the body to convert the food you eat into energy your cells need to survive and thrive.

Insulin is hormone that regulates the blood sugar and is produced by the Pancreas.

RISK FACTORS

A family history of Diabetes Obesity/ Overweight Hypertension Physical Inactivity Age Ethnicity

TYPES OF DIABETES

Type 1 Diabetes Usually occur in children or young adults The Pancreas makes little or no Insulin.

Type 2 Diabetes The pancreas makes insulin but not enough Common in older adults but young people can

also get it.

SIGNS & SYMPTOMS

Feeling tired and weak all the time Always thirsty Need to urinate often Sudden weight loss Increased appetite Blurred vision Numbness or tingling in feet and /or hands Wounds that won’t heal

COMPLICATIONS

Damage to heart and blood vessels Eye problems Kidney problems Teeth, gum and skin infections Problems with your legs and feet Nerve damage

MANAGEMENT

Diet / Eating healthy

Exercise

Medication

Controlling blood sugar level

Maintaining normal body weight

Millions of people worldwide have diabetes.

Although diabetes is a serious health

problem, with proper care you can learn to

manage your diabetes and lead a full and

active life.

HYPERTENSION

OR

BLOOD PRESSURE

BLOOD PRESSURE

The force created as your heart pumps blood and moves through your blood vessels.

Two numbers are recorded when checking B/P

Systolic pressure-force of blood in your vessels when your heart pumps

Diastolic pressure-force of the blood in your vessels in between beats

When is Blood Pressure too High?

High blood pressure is also called hypertension. Normal range 130/85 High B/P = 140/90 and higher The higher your B/P , the higher your chance of

getting a stroke.

Can you have Hypertension?

Do you smoke? Do you have diabetes, heart

disease or kidney disease? Do you weigh more than

you should? Are you African -American?

Are you age 35 or older? Do you often eat fried, salty

or greasy foods?

Are you under a lot of stress?

Do you spend a lot of time sitting?

Do you get little physical activity?

Do you have 2 or more drinks of alcohol every day?

Do you often get headaches or wake up with a headache?

SIGNS AND SYMPTOMS

Usually no symptoms are present.

However if the blood pressure is excessively high you may note the following changes.

Tiredness Confusion Vision changes Crushing chest pain Heart failure Blood in the urine Nosebleed Irregular heartbeat Ear noise or buzzing

RISK FACTORS

A risk factor is anything that may increase a person’s chance of developing the disease.

Different diseases, including cancers, have different risks factors.

Blood pressure measurements vary during the course of the day, depending on your activity level and even your emotional state.

RISK FACTORS

The following factors may contribute to an increase in Blood Pressure:

1. Being overweight

2. Excess sodium intake

3. A lack of exercise and physical activity

COMPLICATIONS

Increases your chances of getting a stroke Damages blood vessel walls Weakens blood vessel walls causing them to

break and killing blood cells.

MANAGEMENT

Control your diet. Limit serving sizes. Maintaining a healthy weight, or losing weight if overweight. Increase physical activity. Practicing moderation if consuming alcoholic beverages. Take daily medication if necessary Have regular blood pressure checks. Reduce stress Stop smoking

Category Systolic reading (mmHg)

Diastolic reading (mmHg

Follow-up recommendation

Optimal 120 80 Recheck in two years

Normal 130 85 Recheck in 2 years

High Normal 130-139 85-89 Recheck in one year

Hypertension

Stage 1 (Mild)

140-159 90-99 Confirm within two months

Hypertension

Stage 2 (Moderate)

160-179 100-109 Evaluate within one month

Hypertension

Stage 3 (Severe)

179 109 Evaluate immediately or within one week depending on situation

WHEN TO SEEK MEDICAL ASSITANCE?

Severe headache Excessive tiredness Confusion Visual changes Nausea and vomiting Chest pain Shortness of breath Excessive sweating

Remember Hypertension is a Silent Killer!!!!!!!!

Don’t wait Take Action Now Confront the Killer Learn the facts and Follow your plan

CHOLESTEROL

CHOLESTEROL

A fatty substance found only in animal foods. It is also made by our bodies. Small amounts are needed by the body for

essential functions. Excessive cholesterol forms a fatty plaque,

which sticks to the inside of our arteries and can cause heart disease.

GOOD AND BAD CHOLESTEROL

LDL “bad” cholesterol Carries cholesterol around in the blood Forms plaque in the arteries Increases risk of heart disease

HDL “good” cholesterol Carries cholesterol to liver and out of body Helps avoid plaque and heart disease

MORE FATS IN THE BLOOD

Triglycerides A fat that circulates in blood and increases risk of

heart disease

Lipid profile Total cholesterol, LDL, HDL, triglycerides. Gives a picture of the balance between good and

bad cholesterol and other fats

NORMAL BLOOD LEVELS

Cholesterol (total) < 200 mg/dL LDL 0-130 mg/dL HDL 33-96 mg/dL Triglycerides 40-157 mg/dL

RISK FACTORS

High LDL cholesterol Overweight and obesity Hypertension or diabetes (type 2) Unhealthy diet Sedentary lifestyle Family history More common in men Cigarette smoking Especially a combination of several of these

MANAGEMENT

Eat a healthy diet.Exercise regularly.Keep weight in normal range. If hypertensive or diabetic keep it under

control.Don’t smoke tobacco.Get your cholesterol checked at least once a

year if you have risk factors.

EXERCISE

Exercise boosts HDL (“good”) Reduces risk of heart disease Helps control weightHelps control diabetes and hypertensionExercise for at least 30 minutes daily Choose a form of exercise that you

enjoy and can keep up.

Diabetes, Hypertension andCholesterol

Benefits of Diet to Your Health

Risk Factors

CONTROLLABLE

Smoking Cholesterol levels Obesity Excessive alcohol intake Salty and or high fat diet Activity levels

UNCONTROLLABLE

Genes Age (males between 35-50) African American Pre-existing cardiovascular

disease or stroke Kidney disease Diabetes Family history

Benefits of Diet to Your Health

These conditions are lifestyle related therefore: Choosing a healthy lifestyle Changing your diet Participating in exercise and other stress

relieving activities Reducing your weight

Healthy Eating Diabetes

Eat 3 meals everyday at regular times Ensure all meals are balanced - be sure to add

a protein food Eat more high fibre foods Limit the amount of high fat foods Limit sugars and sweets Limit dietetic foods Limit salt and salty foods

Healthy Eating Diabetes

DO NOT skip meals When thirsty drink water 6-8 glasses a day Limit alcohol intake If overweight, choose smaller portions and

portion sixes that will help you reach healthy body weight

Keep active every day – have physical activity as part of your life

Healthy Eating Diabetes

Manage diabetes by balancing the kinds and amounts of foods eaten.

Some foods raise blood sugar Carbohydrates – sugar and starches e.g. bread, cereals,

fruits, milk

Some foods slow down how fast sugar goes into your bloodstream Protein foods: meat, fish, cheese, poultry Fats and oils: butter, margarine, gravy, oil, salad dressings

Healthy Eating Diabetes

Dietary fibre: whole grain bread and cereals, fresh

fruits, vegetables, dried peas and beans

Other factors can lower your blood sugar Activity or exercise

Healthy EatingHypertension

Eat a healthy and balanced diet low fat, and high in fruits and vegetables

Eat lots of low-fat dairy foods, whole grain products Reduce the amount of salt Have at least 3 serving a day of high potassium foods

(bananas, raisins, squash, beet, potato, tomato)

Healthy EatingHypertension

Use fresh products rather than canned, smoked or processed foods

Drink less alcohol – limit yourself to no more than 1-2 drinks a day

Practice read food labels

Healthy EatingCholesterol

Reduce the total amount of fats and oil in the diet. Avoid

fatty foods and fried foods – bake, grill, steam or boil foods

instead of frying

Limit egg yolk to not more than 2-3 per week. This includes

egg yolks used in the preparation and cooking of foods e.g.

custards, eggnog, cakes, meatloaf.

Limit your use of organ meats (e.g. liver, heart, kidney) and of

shell fish (e.g. shrimp, lobster, conchs)

Healthy EatingCholesterol

Avoid foods that are high in saturated fat - bacon,

sausages, pastry, gravies, salad dressings, mayonnaise

Limit use of red meats instead use more fish, chicken,

turkey or dried peas, beans, lentils

Trim all visible fat from meats remove skin and before

cooking. Pour off the fat that melts during cooking

Use low fat and skim milk products instead of full cream

milk and dairy products

Healthy EatingCholesterol

Include foods that are high in fibre e.g. dried peas and beans,

nuts, whole wheat bread, whole grain cereals especially oats,

oat bran, fresh fruits and vegetables and ground provisions.

Choose fats wisely - use vegetable oils and margarines that

are high in polyunsaturated fats e.g. olive oil, canola oil, corn

oil, sunflower oil

Avoid saturated and trans fats – too much can raise your

cholesterol levels

Healthy EatingCholesterol

Improving your diet is the most effective way to maintain good cholesterol levels

IMPORTANT FACT: It IS NOT the cholesterol found in foods

that causes high blood cholesterol. It IS the FAT in food, particularly the

SATURATED FAT and TRANS FAT that raises blood cholesterol.

THE HEALTHY PLATETHE HEALTHY PLATE

Unhealthy eating Healthy eating

Relaxation

Check your weight

Exercise regularly

Balance intake with output

Visit your doctor regularly

Summary Eat right Watch your weight -even a modest drop in

weight can make a difference Be active - start a program of light exercise for

at least 30-45 minutes every day Lower your stress levels. Practice stress

reduction techniques Stop smoking and drinking alcohol