Wellness Chapter 11

WellnessChapter 11

Guidelines for a Healthy Lifestyle

Coronary Heart Diseasepp. 266-267

• Cardiovascular disease – the array of conditions that affect the heart and the blood vessels

• Coronary heart disease (CHD) – condition in which the arteries supply the heart muscle with oxygen and nutrients are narrowed by fatty deposits– Accounts for more than half (53%) of all cardiovascular deaths– About half who died suddenly from CHD had no previous symptoms– The leading risk factors contributing CHD are:

• Physical inactivity, low HDL cholesterol, elevated LDL cholesterol, smoking, high blood pressure, diabetes, excessive body fat, family history, tension/stress age and etc. (SEE pp. 266-267)

– Signs of a heart attack• Chest pain, discomfort, pressure, or squeezing sensation that lasts for several

minutes– Theses feelings may go away and return later

• Pain that radiates to the shoulders, neck, or arms• Chest discomfort with shortness of breath, lightheadedness, sweating,

nausea, or fainting

Some Risk Factors Contributing to CHD(pp. 268-278)

• Physical inactivity– 1 of 6 mayor risk factors for cardiovascular disease

• Abnormal cholesterol profile– Cholesterol – a waxy substance, technically a steroid

alcohol, found only in animal fats and oil• As the plaque builds up, it blocks the blood vessels that supply the

heart muscle with oxygen and nutrients, and these obstructions can trigger a heart attack – Typical symptoms of heart disease does not start until the arteries are

about 75% blocked» In many cases the first symptom is sudden death

• LDL cholesterol (bad cholesterol) – Low-density lipoproteins• HDL cholesterol (good cholesterol) – High-density lipoproteins• General recommendation by NCEP

– Keep total cholesterol below 200 mg/dl• SEE Table 11.1 Cholesterol Guidelines


• How to raise HDL and lower LDL– Exercise, weight-loss, quitting smoking and drug therapy increases HDL– EXERCISE: In general, the more exercise the higher the HDL

» EXERCISE: high-intensity or above 6 METs, for at least 20 minutes 3 times per week increases HDL

– DIET: the antioxidant effect of vitamins C and E may provide benefits» DIET: vitamin C may inactivate free radicals and slow the oxidation

of LDL cholesterol» DIET: vitamin E may protect LDL from oxidation, preventing heart

disease – DIET: Total daily fiber intake must be in the range of 25 to 38 grams per

day» Soluble fiber has been shown to lower cholesterol

– DIET: Total fat consumption must be significantly lower than the current 30 percent of total daily caloric intake guidelines» Saturated fat has to be under 10% of the total daily caloric intake» Cholesterol consumption should much lower than 300 mg per day


• High blood pressure (Hypertension) – a measure of the forces exerted against the walls of the blood vessels by the blood flowing through them– SEE Table 11.4 Blood Pressure Guildelines (p.274)– Healthy blood pressure is 120/80 or lower– Hypertension is 160/96– BUT 140/90 increases the risk disease and premature

death– Systolic blood pressure is the first number

• It reflects the pressure exerted during the forceful contraction of the heart

– Diastolic blood pressure is the second number• It is taken during the heart’s relaxation, when no blood is

being


• Diabetes – a disease in which the body does not produce or utilize insulin properly– In diabetes, blood glucose is unable to enter the cells because

• 1. the pancreas totally stops producing insulin• 2. or the pancreas does not produce enough to meet the body’s needs• 3. or the cells develop insulin resistance

– Insulin is a hormone secreted by the pancreas• It role is to “unlock” the cells and escort glucose into the cell

– More than 80% of people with diabetes die from cardiovascular disease– Two types of diabetes

• 1. Type 1 diabetes – insulin dependent diabetes– The pancreas produces little or no insulin

• 2. Type 2 diabetes – non-insulin-dependent diabetes– The pancreas either does not produce sufficient insulin or it produces adequate amounts but

the cells become insulin-resistant– 90% to 95% of all cases of diabetes are Type 2– Overeating, obesity and lack of physical activity is related closely to Type 2– 80% of Type 2 diabetics are overweight or have a history of excessive weight– In most cases Type 2 can be corrected through a special diet, a weight-loss program and a

regular exercise program


• Smoking– Single largest preventable cause of illness and premature death in the

U.S.• A much greater risk of death from heart disease than from lung disease

– Speeds up the process of atherosclerosis– The risk of sudden death following a heart attack increases threefold– It releases nicotine and another 1,200 toxic compounds or so into the

bloodstream• These substances destroy the inner membrane that protects artery walls

– Once the lining is damaged, cholesterol and triglycerides can be deposited readily in the arterial wall blocking the blood flow through the arteries

• It encourages the formation of blood clots, which can completely block an artery already narrowed

• It increases heart rate, raises blood pressure, and irritates the heart– Pipe and cigar smoking and chewing tobacco increase the risk for

heart disease• The non-smoke toxics are absorbed through the membranes of the moth and

end up in the bloodstream


• Excessive body fat– The risks attributed to obesity actually may be caused

by other risk factors that usually accompany excessive body fat

– Overweight people who are physically active do not seem to pose increased risk for premature death

– People with a weight problem who desire to achieve recommended weight must• Daily activity up to 90 minutes a day

– Aerobic and strength-training programs• A diet low in fat and refined sugars and high in complex

carbohydrates and fiber• Reduce total caloric intake


• Personal and family history– Someone with blood relatives who have or had heart disease

before age 60 runs a greater risk than someone who has no such history

• Tension and stress– The individual’s response is what causes stress– The body responds to stress by producing more catecholamines

(hormones)• These hormones elevate the heart rate, blood pressure, and blood

glucose levels– If a person is under constant stress the hormones stay elevated in the

bloodstream

• Age – There are greater incidences of heart disease in older people– As we get older lifestyles change

• Less physical activity, poor nutrition, obesity and etc.

Guidelines for Preventing CHD(pp. 278-280)

• Most cardiovascular risk factors are preventable and reversible

• The key elements in preventing disorders of the cardiovascular system are– Regular physical activity in combination with• Proper nutrition• Avoidance of tobacco• Blood pressure control• Stress management • Weight control

Education

Wellness Chapter 11