This document discusses making active lifestyle changes to improve health. It identifies common lifestyle traps that can deter physical activity, such as long work hours, physical limitations, and emotional eating. The document provides tips to overcome these barriers, including finding ways to incorporate activity into daily routines. It also discusses the health benefits of regular exercise and a nutritious diet. Recommendations include choosing whole, unprocessed foods and limiting unhealthy fats and sugars.
4. Long Work Hours
“Look Doc, I Don’t let long work hours deter you
simply don’t
have the time Make time for what counts: YOU
or energy to
workout after I
leave the
office…”
6. What are the Benefits?
Healthy way to relieve work stress
Weight loss
Lower blood pressure
Increase stamina ( stress tolerance)
Increase HDL (healthy cholesterol)
Elevate endorphin levels (happy hormones)
7. What are the Benefits?
Losing just 5 to 10 pounds could lower your
cholesterol and triglycerides.
Regular exercise raises HDL cholesterol. HDL is
responsible for removing the fatty streaks from
arterial walls.
Endorphins are a chemical that your body releases
to interact with your brain’s perception to pain.
These endorphins also trigger a positive feeling in
the body, similar to that of morphine. This is often
described as “runner’s high,” giving an energizing,
positive feeling.
8. Long Work Hours
“Look Doc, I Don’t let your favorite television show deter you
simply don’t
have the time Make time for what counts: YOU
or energy to
workout after I
leave the
office…”
10. What are the Benefits?
Reduce the risk of heart disease, stroke, and
diabetes
Improve range of movement and flexibility as you
age (improve Rheumatoid Arthritis (RA)
symptoms)
Maintain bone mass (fight Osteoporosis)
Enhance self-esteem
11. Physical Limitations
“Look Doc,
I’m not as Don’t let your physical limitations deter you
young as I
used to be…”
“I’m
overwhelmed
with my
weight…”
“My neck…
My back…
My knees…”
12. Just Move
Don’t let your physical limitations deter you
14. Negative Effects of
Fatty Foods
The formation of plaque in the arteries
(atherosclerosis): “The buildup of plaque narrows
the lumen of an artery and restricts blood flow to
the organs and tissues. Narrowing of the arteries
close to the heart leads to coronary artery disease.
Carotid artery disease is a consequence of
atherosclerosis in the arteries close to the brain.
Plaque accumulation in the arteries in the arms
and legs causes peripheral artery disease.”
Source: “The Effects of Fatty Foods on the Body”
15. Negative Effects of
Fatty Foods
Insulin Resistance: “Fat interferes with the body's
ability to use insulin. Obesity is a contributing risk
factor for an increasingly common condition called
metabolic syndrome. Metabolic syndrome
increases the risk for coronary artery disease,
stroke and type 2 diabetes.”
Source: “The Effects of Fatty Foods on the Body”
16. Negative Effects of
Fatty Foods
Increased Risk for Cancer: “The National Cancer
Institute attributes obesity as a risk factor in 25 to
30 percent of cases of colon, postmenopausal
breast, endometrial, kidney and esophageal
cancers. Another startling statistic reveals that 14
percent of cancer deaths in men and 20 percent of
deaths in women were attributed to being
overweight. Obesity can impede the detection of a
breast tumor on a mammogram.”
Source: “The Effects of Fatty Foods on the Body”
17. Negative Effects of
Fatty Foods
Development of Gallstones: “Diets that are high
in fat and cholesterol and low in fiber increase the
risk for gallstones. Fatty foods increase cholesterol
levels in bile and slow gallbladder emptying.
Gallstones travel into the bile ducts and cause a
blockage. This is commonly referred to as a
gallbladder attack. The symptom of sudden pain
caused by the blockage often happens after eating
a high-fat meal.”
Source: “The Effects of Fatty Foods on the Body”
18. Unhealthy Must Haves
“Look Doc, Water is an essential ingredient for a healthy body.
isn’t there It hydrates and helps the body flush away toxins
water in my and by-products.
coffee and
You should not reward yourself with a sweet treat
soda…”
after every meal. Limit yourself to one snack-size
portion only! If you begin dinner with a broth soup
“I must have
or salad, you will hardly have room to finish what’s
dessert after
on your plate.
every meal…”
Smoking causes hardening of the arteries, chronic
“I need a lung diseases, cancer, and anorexia, lowers HDL
cigarette and bone density, accelerates aging, etc.
when…”
19. Food Selection Tips
“The Mediterranean diet emphasizes eating foods
like fish, fruits, vegetables, beans, high-fiber grains
and breads, and olive oils. These foods are rich with
monounsaturated fats, fiber, and omega-3 fatty
acids.”
Source: “Cholesterol Management”
20. Food Selection Tips
The Therapeutic Lifestyle Changes (TLC) diet is
recommended by the National Cholesterol
Education Program of the U.S. National Institutes
of Health and suggests limiting fats in your diet.
25 to 35 percent of your daily calories may come from
fat, mainly unsaturated fat (plant fats); most of the fat
should be monounsaturated, and only 10 percent of
the fat should be polyunsaturated fat (fish and grain
fats)
Less than 7 percent of your daily calories should
come from saturated fat (meats, dairy products,
chips, and pastries)
Eat no more than 200 mg of dietary cholesterol a day
Source: “Cholesterol Management”
22. Benefits of Healthy
Food Selection
Fiber, fiber, fiber! (Notice the trend?)
Fiber helps the body get rid of fat
Insoluble fiber: “This type of fiber promotes the
movement of material through your digestive system
and increases stool bulk, so it can be of benefit to
those who struggle with constipation or irregular
stools. Whole-wheat flour, wheat bran, nuts and
many vegetables are good sources of insoluble
fiber.”
Soluble fiber: “This type of fiber dissolves in water to
form a gel-like material. It can help lower blood
cholesterol and glucose levels. Soluble fiber is found
in oats, peas, beans, apples, citrus fruits, carrots,
barley and psyllium.”
Source: “Nutrition and Health Eating”
23. Emotional Eating
“Doc, I tend to Don’t let your mood deter you
fall off track
when…” Believe it or not, people tend to fall off track during
celebratory occasions; just as much as they do
during periods of depression
24. Have a Realistic Plan
Have your own reason for making a change. If you do it
because someone else wants you to, you're less likely to
have success.
Set goals. Include long-term goals as well as short-term
goals that you can measure easily.
Measure improvements to your health. For example,
keep track of your blood pressure, cholesterol, or blood
sugar. Or, see how you can shorten the time it takes to walk
a mile.
Think about what might get in your way, and prepare for
slip-ups.
Get support from your family, your doctor, your friends, and
from yourself.
25. Have a Realistic Plan to Fight
Lack of Motivation
Here's one person's list of barriers to taking a brisk 30-minute
walk every day, along with some possible solutions:
Barriers Solutions
"I might be too busy." My backup plan will be to break my
usual 30-minute walk into two 15-
minute walks or three 10-minute
walks.
"I might get bored." I'll listen to music or a podcastwhile I
walk. I'll get my neighbor to walk with
me.
"It might rain." My backup plan will be to use an
exercise DVD or a treadmill in front of
my TV when the weather's bad.
26. Medical Disclaimer
You must not rely on the information in this presentation
as an alternative to medical advice from your doctor or
other professional health care provider. If you have any
specific questions about any medical matter, you
should consult your doctor or other professional health
care provider. If you think you may be suffering from
any medical condition, you should seek immediate
medical attention. You should never delay seeking
medical advice, disregard medical advice, or
discontinue medical treatment because of information
discussed in this presentation.
28. Image Sources
Ogden, Cynthia et al. Number 82, January 2012:
Prevalence of Obesity, NCHS Data Brief,
Retrieved March 18, 2012, from
www.cdc.gov/nchs/data/databriefs/db82_fig1.png
Microsoft Office (n.d.); Retrieved March 16, 2012,
from office.microsoft.com/en-us/images/
NIH (n.d.); Retrieved April 2,
2012http://vsearch.nlm.nih.gov/vivisimo/cgi-
bin/query-
meta?v%3Aproject=medlineplus&query=atheroscl
erosis
29. Sources
Gromisch, Maryann; November 7, 2010; Effects of Fatty Foods on the
Body; Retrieved March 16, 2012, from
www.livestrong.com/article/298660-the-effects-of-fatty-foods-on-the-
body/#ixzz1pLmmI0rK
WebMD; updated June 2010; Cholesterol Management; Retrieved March
16, 2012, from www.webmd.com/cholesterol-management/tc/high-
cholesterol-lifestyle-changes
WebMD; updated June 2010; Cholesterol Management; Retrieved March
16, 2012, from www.webmd.com/cholesterol-management/high-
cholesterol-using-the-tlc-diet#
Mayo Clinic Staff (n.d.) Dietary fiber: Essential for a Healthy Diet;
Retrieved March 16, 2012, from
www.mayoclinic.com/health/fiber/NU00033
WebMD; updated June 2010; Cholesterol Management; Retrieved March
16, 2012, from www.webmd.com/cholesterol-management/tc/high-
cholesterol-lifestyle-changes?page=2