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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

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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