Healthy life by alabasiry 2010...

ByDr.Ashraf Sobhy Al-Abasiry.MBBCh.MSc Internist Specialist, Primary Care DepartmentSaad Specialist Hospitalashrafalabasiry@yahoo.com : 

Healthy life ByDr.Ashraf Sobhy Al-Abasiry.MBBCh.MSc Internist Specialist, Primary Care DepartmentSaad Specialist Hospitalashrafalabasiry@yahoo.com

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Health : is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity .(1) Wellness : optimal Health and Vitality. ^ WHO.int, Preamble to the Constitution of the World Health Organization as adopted by the International Health Conference, New York, 19-22 June, 1946; signed on 22 July 1947 by the representatives of 61 States (Official Records of the World Health Organization, no. 2, p. 100); and entered into force on 7 April 1948. What is Health?

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Getting healthy depends on: ►Eating the right food . ► Doing the right exercise. ► Taking medicine if you are sick. ► Knowing what to do if you have an illness or disability. ► Feeling good about yourself.

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50 % 20% 20% 10% Determinants of Health

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Figure 1.2 Public Health Achievements In the 1900’s, causes of death were related to infectious diseases. Today’s leading causes of death are directly related to lifestyles.

Major Contributing Factors in Leading Causes Of Death : 

Major Contributing Factors in Leading Causes Of Death DISEASE CONTRIBUTING FACTORS Heart Disease . Lifestyle / Genetics Cancer. Genetics / Lifestyle / Environmt Stroke. Lifestyle / Genetic Unintentional Injury. Lifestyle / Environment Pneumonia . Lifestyle / Environment COPD. Lifestyle / Environment Diabetes mellitus . Genetics / Lifestyle Suicide . Lifestyle? / Environment Alzheimer’s Genetics? / Lifestyle? / Environment? Liver Disease . Environment/ Lifestyle / Genetics

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Modern, sophisticated and affluent societies have developed unhealthy lifestyle perhaps due to several factors: (1) - Urbanization. (2) - Economic progress. (3) - Easy availability of fast food. (4) - Use of unhealthy substances (cigarettes). (5) - Influence of advertisment. Concept of a unhealthy lifestyle

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◙ Each individual must take responsibility for their choices, actions and their overall health. ◙ This simply means that health is a matter of choice. ◙ When you are not healthy because of your consumption of fatty foods, high-sugar drinks, smoking, drinking alcoholic beverages (in excess) or not exercising regularly, you are contributing to your unhealthy lifestyle. With the freedom of choice comes the responsibility to choose wisely. Is an unhealthy lifestyle your responsibility or the health care system's?

Modern Unhealthy lifestyle : 

Modern Unhealthy lifestyle

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Junk Food

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Tobacco Smoking

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Physical Inactivity

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Air Pollution

Unsafe Behaviour : 

Unsafe Behaviour

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Consequences of Unhealthy lifestyle

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► High blood pressureis known as "the silent killer. ► It is estimated that up to 25 % of Americans have this condition, and about half of them don't know it. ► Hypertension is serious as it is associated with ◙ stroke. ◙ congestive heart failure, heart attack. ◙ Atherosclerosis. ◙ kidney disease. ◙ Disease of the retina. ◙ Weakened memory and mental ability. , . 1-High Blood Pressure

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Modifiable (we can change) Smoking Raised cholesterol - Diabetes Obesity Stress Lack off exercise Diet-salt Alcohol Non-modifiable (we can’t change) Genetic factor Gender-more men than women get high blood pressure Age Racial background Unhealthy Lifestyle Risk Factors for high blood pressure

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Effect of Lifestyle Modification on BP تأثير نمط الحياة على تعديل ضغط الدم

2-High Cholesterol : 

♦ High cholesterol levels in the blood results into many life threatening diseases . ♦ The risks of strokes as well as heart failures are increased manifolds due to high blood cholesterol levels. ♦ The above problem can be curbed by getting to the root of the problem, which certainly points to an unhealthy eating habits and lifestyle. 2-High Cholesterol

Food And Lifestyle Habits That Cause Cholesterol Problems : 

♦ A bad diet is the prime reason behind increasing cholesterol levels of the blood. ♦ Consumption of saturated fats and cholesterol rich foods like pork, beef, milk, butter, cheese and eggs leads to higher blood cholesterol levels. ♦ Sedentary lifestyle leads to weight gain. Being overweight increases the level of triglycerides of the body and lowers the HDL (High density Lipoproteins). ♦ Reducing the consumption of alcohol and cigarettes also saves the body against rising cholesterol levels. Food And Lifestyle Habits That Cause Cholesterol Problems

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► Obesity is a major public health problem across the world. ► Obesity results from excessive caloric intake, decreased energy expenditure and/or from a combination of the two. ►The prevalence of obesity in KSA . 35.5% . 3- Obesity

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Obesity is a risk factor for Hypertension Congestive heart failure High blood lipids Atherosclerosis Stroke Varicose veins Arthritis Type 2 diabetes Osteoarthritis Gallbladder disease ا Ruptured intervertebral disks Cancer (breast, colon, and prostate) ► Obesity is not a disease, it is a public health problem and it is a risk factor for several chronic diseases. Health Consequences of obesity

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Classification of Obesity تصنيف السمنة Body Mass Index ( BMI) has been used by the WHO as the standard for recording obesity statistics since the early 1980s. BMI = Weight kg / Height m²

4-Type 2 Diabetes : 

4-Type 2 Diabetes ► It is well known that lifestyle factors have a profound influence on the risk of Type 2 diabetes among young and middle aged people. ► Type 2 diabetes is on the increase, carrying with it an increased risk of heart disease, kidney problems and other complications. ► Overweight, poor diet, increased waist measurement and also poorer glucose control increase the risk of getting type 2 diabetes.

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► Diabetes currently affects 246 million people worldwide and is expected to affect 380 million by 2025 ► By 2025 the largest increases in diabetes prevalence will take place in developing countries. ► The five countries with the highest diabetes prevalence in the adult population in 2007. Prevalence of D.M Type 2 30.7% 19.5% 16.7 % 15.2 % 14.4 %

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The possible etiological factors involved in the high prevalence of diabetes mellitus in the Saudis include: ► High prevalence of obesity. studies have shown that overweight and obesity are common in both males and females, particularly females . ► Dietary habits. The Saudi diet includes a high intake of carbohydrates in the form of bread, dates, sugar, potatoes, etc. and is believed to be one of the major factors involved in obesity . ► Lack of exercise. The climatic conditions and the life pattern in Saudi Arabia affect the extent of physical activity carried out daily, particularly by older people. ► Genetic factors The finding that diabetes mellitus accumulates in Saudi families confirms that genetics has a significant role to play in the etiology of diabetes . Diabetes Mellitus In KSA

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is the name attributed to a group of risk factors linked to overweight and obesity . If you have 3 or more of the following signs you have the metabolic syndrome: ►Abdominal obesity - A waist circumference in men of more than 40 inches and in female of more than 35 inches. ► High triglycerides – higher than 150 mg/dl. ► Low HDL cholesterol – less than 40 mg/dl in men or less than 50 mg/dl in women. ► High blood pressure – higher than 130/85 ► High fasting blood sugar – 110 mg/dl or higher. 5-Metabolic Syndrome

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► Extra Weight ► Insulin Resistance ► AGE ► RACE ► OTHER DISEASES ► Stress. ► Sedentary Lifestyle Metabolic Syndrome Risk Factors

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Overall prevalence rate of metabolic syndrome according to Adult Treatment Panel ATP III and International Diabetes Federation Criteria in 2001 was 39.3%.( 1,2) (1)-JAMA 2001; 285: 2486 (2)-Saudi Med J 2005; 26 (12): 1918-1925. 23. Prevalence of DM in Saudi Prevalence of Metabolic Syndrome in Saudi Adults

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COMPLICATIONS

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► Cancer is the number two killer in USA . More than 1500 people a day die from cancer. ► Cancer is growing in Saudi Arabia with 7,000 new cases being reported each year and the figure will reach 30,000 in 15 years. ► These are appalling statistics, especially since many cancers are preventable. ► In a healthy body the immune system quickly identifies and destroys cancer cells when they first occur, but the typical modern lifestyle and diet predispose the body to develop cancer by introducing carcinogens to the body and handicapping the immune system. . American Cancer Society website: http://www.caneer.org/ cancerinfo/sitecentcr.asp. 6-Cancer

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► The National Cancer Institute estimates that roughly one-third of all cancer deaths may be diet related. ► Being overweight or obese is linked with an increased risk of cancers of the Breast (among women after menopause), Colon, Endometrium, Esophagus, Kidney, and possibly other sites as well. ► People who engage in moderate to vigorous levels of physical activity are at a lower risk of developing Colon and Breast cancer than those who do not ► Smoking increases the risk of many types of cancer,

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When you choose to turn your unhealthy lifestyle to a healthy one, you reduce your chances of getting sick, you reduce your visits to the doctor and you get a much better chance to avoid the lifestyle diseases. "Studies show that up to 80 % of coronary heart disease, 90 % of diabetes and > 30 % of cancers can be avoided through a change in lifestyle,” Make Healthy Choices Uton Muchtar Rafei, Regional Director of the World Health Organization

Healthy Lifestyle : 

Healthy Lifestyle

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► Using tobacco is one of the most unhealthy things you can do. If you already smoke or use tobacco products, stop now. ► Quitting smoking is the single most important thing you can do to improve your health and the health of those around you. (1) Do Not Smoke

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► Reduces your risk of heart disease and stroke ► Helps prevent high blood pressure and type 2 diabetes. ► Improves bone health. ► Lowers the risk of certain cancers. ► Helps you handle stress, release tension, relax and sleep better. ► Keeps weight under control. (2) Increase Physical Activity A wise person once said, "Those who think they have no time for exercise will sooner or later have to find time for illness." Regular physical activity provides the following benefits:

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√ Take the stairs instead of the elevator and escalator. √ Park your vehicle farther away from entrances to stores and movie theatres. √ Wash your vehicle at home instead of taking it to a car wash. . Move More

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Some moderate-intensity aerobic activities are: Walking fast. Doing water aerobics. Riding a bicycle on level ground or with a few hills. Physical activity is anything that gets your body moving. You should do two types of physical activities to improve your health - aerobic and muscle-strengthening. Begin An Exercise Program You can strengthen your muscles by: Lifting weights. Working with resistance bands . Digging or shoveling dirt in your garden .

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Moderate physical activities include:

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Vigorous physical activities include:

Physical activity recommended for MOST days of week : 

Physical activity recommended for MOST days of week Adult recommendations per day vary by goal: Reduce risk of chronic disease:30 minutes of moderate intensity Manage weight and preventweight gain: 60 minutes ofmoderate to vigorous activity Sustain a weight loss: 60 to 90minutes of moderate to vigorous activity Children and teens: 60 minutes

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(3) Eat healthy foods

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Eating well can help you achieve the following: ►Maintain a healthy weight. ►Have more energy throughout each day. ►Prevent or control many illnesses and conditions. Heart disease. - High blood pressure. - Certain cancers - Type 2 diabetes. ►Improve emotional well-being. You can feel better, look better and be healthier by following basic rules for healthy eating. Benefits

Build a Healthy Base Let the Pyramid Guide Your Food Choices : 

Build a Healthy Base Let the Pyramid Guide Your Food Choices

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New Food Guide Pyramid

One Size Does Not Fit All! : 

One Size Does Not Fit All! USDA created 12 pyramids for 12 calorie levels, from 1,000 to 3,200. Calorie levels are based on: *Gender * Age * Activity

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► Men should eat six - eleventh servings of grains per day. ► One serving is equal to one slice of bread, one cup of breakfast cereal, one-half cup of pasta, cooked rice, or cooked cereal. ► Sources for whole grains include brown rice, whole grain bread and pasta, buckwheat, oatmeal. Grains

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► One serving is equal to one-half cup for a starchy vegetable such as potatoes or corn, and two cups for a dark green low-starch vegetable like broccoli or leafy greens. ► One fruit serving is typically equal to one small to medium sized fruit or one-half cup berries. Fruits and vegetables 2 to 4 servings/day 3 to 5 servings/day

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► Men should consume about three cups of dairy products, or milk-alternatives each day ► One serving is equal to one cup of milk, one cup of yogurt, one and one-half ounces of cheese. Dairy products

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► Most men need about 2 to 3 servings of meat, legumes or other protein sources per day. ►one serving is equal to two ounces. Meat and Meat alternatives group

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► Men need up to nine servings of healthy fats per day, which are already found in much of the food we eat. ► One serving is equal to one teaspoon. ► Sources for healthy fats include fish, flax, seeds, nuts, vegetable oils like olive oil, peanut oil, and safflower oil Fats and Oils

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► Men need about 25 to 35 grams of fiber for general good health and to help maintain a healthy digestive system and healthy cholesterol levels. ► Serving size depends on the food group that is the source of fiber. ► Sources for fiber include whole grains, whole fruits, and vegetables Fiber

►The National Cancer Institute estimates that roughly one-third of all cancer deaths may be diet related. What you eat can hurt you, but it can also help you. ► Many of the common foods contain cancer-fighting properties, from the antioxidants to the powerful phytochemicals that scientists are just beginning to explore. ►There isn't a single element in a particular food that does all the work: The best thing to do is eat a variety of foods.The following foods have the ability to help stave off cancer and some can even help inhibit cancer cell growth or reduce tumor size. : 

Cancer Fighting Foods/Spices ►The National Cancer Institute estimates that roughly one-third of all cancer deaths may be diet related. What you eat can hurt you, but it can also help you. ► Many of the common foods contain cancer-fighting properties, from the antioxidants to the powerful phytochemicals that scientists are just beginning to explore. ►There isn't a single element in a particular food that does all the work: The best thing to do is eat a variety of foods.The following foods have the ability to help stave off cancer and some can even help inhibit cancer cell growth or reduce tumor size.

Cancer Fighting Foods/Spices : 

Cancer Fighting Foods/Spices Avocados are rich in glutathione, a powerful antioxidants. Broccoli, cabbage, and cauliflower have a chemical component called indole-3-carbinol that can combat breast cancer. Broccoli, believed to aid in preventing some types of cancer, like colon and rectal cancer. Broccoli, cauliflower, and cabbage contain two antioxidants, lutein and zeaxanthin that may help decrease prostate and other cancers. Carrots contain a lot of beta carotene, which may help reduce a wide range of cancers including lung, mouth, throat, stomach, intestine, bladder, prostate and breast.

Cancer Fighting Food /Spices : 

Garlic – increase the activity of immune cells that fight cancer and indirectly help break down cancer causing substances. Grapefruits.- Some studies show that grapefruit may inhibit the proliferation of breast-cancer cells in vitro. Cancer Fighting Food /Spices

Cancer Fighting Food /Spices : 

Grapes, red – contain bioflavonoids, powerful antioxidants that work as cancer preventives. Licorice root- may help prevent the growth of prostate cancer. Mushrooms – There are a number of mushrooms that appear to help the body fight cancer and build the immune system. Nuts - contain the antioxidants that may suppress the growth of cancers. Cancer Fighting Food /Spices

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Oranges and lemons – contain Iimonene which stimulates cancer-killing immune cells (lymphocytes, e.g.) that may also break down cancer-causing substances. Sweet potatoes – contain many anticancer properties, including beta-carotene. Teas: Green Tea and Black tea contain certain antioxidants known as polyphenols (catechins) which appear to prevent cancer cells from dividing.

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►The American Dietetic Association recommends drinking at least eight, 8 ounce glasses each day and more when exercising. (4) Drink Plenty Of Water

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►You may be eating right and exercising regularly, but you also need to practice healthy lifestyle habits to help prevent illness and disease. ►These habits include more than avoiding obvious risky behaviors such as using tobacco. Simple behaviors, such as getting enough sleep and taking medications correctly, can improve your quality of life. (5) Develop Other Healthy Habits

Simple Hygiene Practices : 

Simple Hygiene Practices Practice basic hygiene by: ► Regularly and thoroughly washing your hands. ► Covering your mouth with a tissue when you sneeze or cough. These simple steps can help reduce the spread of contagious illnesses.

Get Enough Sleep : 

Get Enough Sleep According to the Centers for Disease Control and Prevention (CDC). Insufficient sleep is associated with a number of chronic diseases and conditions, such as diabetes, cardiovascular diseases, obesity and depression. ► Sufficient sleep is increasingly being recognized as an essential aspect of chronic disease prevention and health promotion. ► Sleep needs vary between individuals and change with age.

Floss : 

Floss ◙ Healthy teeth and gums help keep you healthy overall. ◙ With daily brushing and flossing you can prevent harmful bacteria from entering your bloodstream and infecting major organs. ◙ Research links oral bacteria to heart disease, stroke and cancer.

: 

►Many individuals relax by listening to soothing music, taking a warm bath or reading a book. ► Relaxation methods, such as meditation or breathing deeply, can also help control emotions.. Learn to relax

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►Social and community activities can strengthen emotional and mental health by keeping your mind active and improving your mood. ►Volunteer, join a club, increase your involvement at your place of worship or spend more time with family. Build social relationships

Summary : 

Summary ►Eating right and being physically active are not just a “diet” or a “program” they are keys to a healthy lifestyle. ►With healthful habits, you may reduce your risk of many chronic diseases such as heart disease, diabetes, osteoporosis and certain cancers , and increase your chances for a longer life. So,The best advice is to: ◙ Understand and address your health risks. ◙ Do not smoke. ◙ Increase physical activity. ◙ Eat healthy foods. ◙ Develop other healthy habits. The U.S. Department of Health and Human Services