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Making Active Lifestyle
      Changes
          By: Joshua A. Morton I, MD, MBA-HCM
Lifestyle Traps
   Long Work Hours

   Physical Limitations

   Convenience Eating (Eating on the Go)

   Grocery Shopping Pitfalls

   Unhealthy Must Haves

   Emotional Eating

   Lack of Motivation
CDC Obesity Statistics for
     2009–2010
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…”
Get Moving
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)
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.
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…”
Watch and Move
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
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…”
Just Move
   Don’t let your physical limitations deter you
Grocery Shopping and
Convenience Eating Pitfalls

           Excessive amounts of these
           foods could affect your libido
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”
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”
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”
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”
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…”
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”
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”
Food Selection Tips
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”
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
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.
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.
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.
Any Questions?
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
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

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Making Active Lifestyle Changes

  • 1. Making Active Lifestyle Changes By: Joshua A. Morton I, MD, MBA-HCM
  • 2. Lifestyle Traps  Long Work Hours  Physical Limitations  Convenience Eating (Eating on the Go)  Grocery Shopping Pitfalls  Unhealthy Must Haves  Emotional Eating  Lack of Motivation
  • 3. CDC Obesity Statistics for 2009–2010
  • 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
  • 13. Grocery Shopping and Convenience Eating Pitfalls Excessive amounts of these foods could affect your libido
  • 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

Hinweis der Redaktion

  1. http://www.livestrong.com/article/298660-the-effects-of-fatty-foods-on-the-body/#ixzz1pLmmI0rK
  2. http://www.livestrong.com/article/298660-the-effects-of-fatty-foods-on-the-body/#ixzz1pLmmI0rK
  3. http://www.livestrong.com/article/298660-the-effects-of-fatty-foods-on-the-body/#ixzz1pLmmI0rK
  4. http://www.livestrong.com/article/298660-the-effects-of-fatty-foods-on-the-body/#ixzz1pLmmI0rK
  5. http://www.webmd.com/cholesterol-management/tc/high-cholesterol-lifestyle-changes
  6. http://www.webmd.com/cholesterol-management/high-cholesterol-using-the-tlc-diet#
  7. http://www.mayoclinic.com/health/fiber/NU00033
  8. http://www.webmd.com/cholesterol-management/tc/high-cholesterol-lifestyle-changes?page=2
  9. http://www.webmd.com/cholesterol-management/tc/high-cholesterol-lifestyle-changes?page=2