lifestyle management final feb 2008[1]
TRANSCRIPT
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Life StyleManagement
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PAST Vs PRESENT
Prevention is Better than Cure
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I love my India
Indian Scenario
-Risk of obesity in India is highest in the 20% of the
population that consumes 80% of visible dietary fat.
- 35% of the 120 million urban Indians are seriously obese
- Indian middle class has got the wealth but it is fast loosingits health.
- Mc Donald like junk food chains are growing by 40% every
year- Lack of awareness Everybody knows that fat is ugly butmany people are unaware that it is dangerous too
Prevention is Better than Cure
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Risk of obesity in India is highest in the 20% of thepopulation that consumes 80% of visible dietary fat.
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I love my India
Indian Scenario
- India Ranks among TOP 10 obese nations of the world.
- 50% urban women above 35 have unhealthy body shapes.
- ONE out of every 10 urban Indian children is overweight.
- 35 million diabetics in India. Obesity is major cause ofdiabetes.
- India has got worlds largest population of diabetic & heart
patients.
- Indians are obese not only because we eat unhealthy fat richfoods but we also move less.
Prevention is Better than Cure
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Ischaemic Heart DiseaseIschaemic Heart Disease
World Rank Order of DiseaseWorld Rank Order of DiseaseBurdenBurden
Lower resp infection
Diarrhoeal diseases
Perinatal
Major depression
Isch heart disease
Cerebrovasc diseas
TBMeasles
Traffic accidents
Cong anomalies
Malaria
COPD
Falls
Fe-def anaemia
Prot-energy malnut
1 Isch heart disease
2 Major depression3 Traffic accidents
4 Cerebrovasc disease
5 COPD
6 Lower resp infection
7 TB
8 War
9 Diarrhoeal diseases
10 HIV
11 Perinatal12 Violence
13 Cong anomalies
14 Self-inflicted injuries
15 Bronchial and lung CA
1
23
4
5
6
7
8
9
10
1112
13
14
1516 17 19 28 33 19 24 25 37 39
1990 2020
Year 1990 Year 2020
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Coronary Heart Disease
Death Rate in Last 30 years
Western
CountriesUSA China India
60% 75% 70% 4 folds
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Life Style?
Prevention is Better than Cure
What is Life-Style?The way you Live???It is the way you Live, Behave, Think & React
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Todays Life Style.
Prevention is Better than Cure
High Stress LevelsSedentary Job/Lack of
ExerciseLong Working HoursShift WorkingHigh Fat dietSmoking/AlcoholInadequate sleepOverweight
Predominance of TypeA Behavior
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Dangers of unhealthy Life Style
Prevention is Better than Cure
ObesityHeart Diseases
(Coronary Arterydisease)Diabetes
HypertensionHigh cholesterolSome cancers
Genetics creates the path and LifeGenetics creates the path and Life--style decides the fatestyle decides the fate
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Heart Diseases
Prevention is Better than Cure
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Heart Diseases
Prevention is Better than Cure
Myth : fat deposits at old age!Myth : fat deposits at old age!It starts from 2 years of ageIt starts from 2 years of age
FoamCells
FattyStreak
IntermediateLesion Atheroma
FibrousPlaque
ComplicatedLesion/Rupture
From FirstDecade
From ThirdDecade
From FourthDecade
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Heart Diseases Prevention
Prevention is Better than Cure
You canYou cant helpt helpitit !!
Age:Age:
MenMen >> 45;45;
WomenWomen >> 5555SexSex
FamilyFamily
HistoryHistory
You can !!You can !!High CholesterolHigh Cholesterol
SmokingSmoking
High BloodHigh Blood
PressurePressure
DiabetesDiabetes
ObesityObesity
AlcoholAlcohol
PhysicalPhysical
InactivityInactivity
RISK FACTORS
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CORONARY ANGIOGRAM &ANGIOPLASTY
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Heart Disease -Take home message
Prevention is Better than Cure
Heart disease is often avoidable. Following a heart-healthy lifestyle doesn't have to be complicated, and itdoesn't mean you need to live a life of self-deprivation.Instead, find ways to incorporate heart-healthy habits
into your lifestyle and you may well enjoy a healthierlife for years to come.
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TOBACCO
Accelerates heart disease
HDL
LDL / TRIGLYCERIDES
Blood Pressure
Clot formation
Response to hypertension medication
EITHER SMOKER OR NON-SMOKER
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ALCOHOL
HEAVY DRINKING HYPERTENSION
MILD ALCOHOL USE (< 60 ML/DAY)
- DECREASES CAD
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Diabetes
Prevention is Better than Cure
Diabetes mellitus (DM) is acondition that affects the bodys
ability to regulate the level ofglucose in the bloodIn healthy people insulin helpsto regulate the glucose or the
blood sugar levelsIn diabetics, the body does notproduce enough insulin or doesnot use the produced insulineffectively. This results in a high
level of glucose in the blood andthis condition is known ashyperglycemia.
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High Cholesterol
Prevention is Better than Cure
Everybody needs cholesterol, it serves a vital function inthe body.It circulates in the blood.Too much cholesterol can deposit in the arteries in the
form of plaque and block themNo symptoms till heart attack
Desirable numbersDesirable numbers
Total cholesterol < 200;Total cholesterol < 200;
LDL < 100LDL < 100
HDL > 35HDL > 35
triglycerides < 160triglycerides < 160
Get the levels tested routinely and keep them under controlGet the levels tested routinely and keep them under control
The only thing worse than finding out that you have one of theseThe only thing worse than finding out that you have one of theseconditions isconditions is.NOT finding out that you have it!!.NOT finding out that you have it!!
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High Blood Pressure
Prevention is Better than Cure
Adults should have their blood pressure checked at least once evAdults should have their blood pressure checked at least once everyerytwo years, as there are no symptoms to tell if you have high blotwo years, as there are no symptoms to tell if you have high bloodod
pressurepressureOptimal levels : 120 /80 mm HgOptimal levels : 120 /80 mm Hg
If highIf high
Modify your lifestyleModify your lifestyle Diet, Weight, Exercise, Salt restrictionDiet, Weight, Exercise, Salt restriction
Adhere to the prescribed medication without fail, to decreaseAdhere to the prescribed medication without fail, to decreasechances of getting heart diseasechances of getting heart disease Do not stop your medicinesDo not stop your medicineswithout consulting your doctor, even if the blood pressurewithout consulting your doctor, even if the blood pressurebecomes normalbecomes normal
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STRESS
Prevention is Better than Cure
Stress is not what happens to us but howStress is not what happens to us but how
we react to what happens to us and iswe react to what happens to us and is
controlled by our mind and emotionscontrolled by our mind and emotions
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STRESS & PERFOMANCESTRESS & PERFOMANCE
OVERSTIMULTION
( BURN OUT )
OVERSTIMULTION
( BURN OUT )
UNDERSTIMULATION
( RUST OUT )
UNDERSTIMULATION
( RUST OUT )
OPTIMUM
STIM
ULATION
Coping Strategy
Increase Stress Intake
Coping Strategy
Increase Stress Intake
Coping Strategy
Decrease Stress Intake
Coping StrategyDecrease Stress Intake
BOREDOM
FATIGUE
FRUSTRATION
DISSATISFACTION LOW SELF ESTEEM
ILLNESSEXHAUTION
IRRATIONALPROBLEMSOLVING
CREATIVITY
RATIONALPROBLEMSOLVING
PROGRESS
CHANGE
SATISFACTION
P
ERFOMA
NCE
P
ERFOMA
NCE
STRESSSTRESS
Death from lack of stress Death from stress
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ObesityWhat is this?
Prevention is Better than Cure
Increased body weight caused by excessiveaccumulation of fat
Obesity is a condition in which the natural energy reserve, stored inthe fatty tissue of body, is increased to a point where it is associatedwith certain health conditions or increased mortality.Obesity is both an individual clinical condition and is increasingly
viewed as a serious public health problem.
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What is BMI?
Normal 20.024.9Overweight 25.029.9Obesity > 30.0
Extreme Obesity > 40.0
Prevention is Better than Cure
While BMI is valid for most men and women, it does have somelimitations: It mayoverestimatebody fat in athletes and others who have amuscular build. It mayunderestimatebody fat in older persons and others who havelost muscle mass.
h i h
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What is your shape?
Apple shape or Pear shape
Prevention is Better than Cure
Normal Waist-Hip Ratio< 0.8 for women;< 1.0 for men
Ri k f Ob i
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Risks of Obesity
If you are overweight or obese you are at riskof developing the following diseases:
High blood pressure
High blood cholesterol Type 2 diabetes Coronary heart disease Stroke
Gallbladder disease Arthritis Sleep apnea and breathingproblems Some cancers
Endometrial Breast Prostate Colon
Prevention is Better than Cure
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H t d i ht?
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How to reduce weight?
Golden Rule:Healthy Diet + Exercise ..both
Prevention is Better than Cure
There is no shortcut for weight reduction
H lth Di t Wh t i th t?
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Healthy DietWhat is that?
Prevention is Better than Cure
Give priority to low caloric food like raw/green leafyvegetables, fruits, grain products etc.Avoid fried, spicy and oily food, dairy products like cheese,
butter, paneer, ice-cream etc.
Healthy Diet What is that?
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Healthy DietWhat is that?
Prevention is Better than Cure
Eating one piece of sweet/Gulabjamun/chicken/ mutton is anenjoyment. Eating more than that is just overeating.Not more than 1 or 2 cup of tea or coffee with milk and sugar. Youcan have more black tea/coffee without sugar.Attend parties but be careful about fatty foods
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DIET TO AVOID HEART DISEASEDIET TO AVOID HEART DISEASE
Avoid all fried foods.Avoid all fried foods.
Take dry fruitsTake dry fruits
Avoid cream of milk.Avoid cream of milk.
Avoid all red meats (mutton,Avoid all red meats (mutton,
beef, pork) and organ meatsbeef, pork) and organ meats
(liver, kidney, brain).(liver, kidney, brain).
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Use only lean portion of chicken (skinless).
Use only egg white.
Eat fish twice or thrice a week (not fried in oil).
Use only 2-4 tsp of oil per day.
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Prevention is Better than Cure
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Cereals & Pulses
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Cereals & Pulses
Prevention is Better than Cure
1101101 cup1 cupsambharsambhar
1001001/2 cup1/2 cupplaneplane daldal
2202201 cup1 cupcereal flakes with milk (corn/wheat/rice)cereal flakes with milk (corn/wheat/rice)
2202201 cup1 cupsemolina porridgesemolina porridge
2202201 cup1 cupwheat porridgewheat porridge
2002001 cup1 cupkhichdikhichdi
125125No 1No 1DosaDosa (PLAIN)(PLAIN)
1201202 no2 noidliidli
2702701 cup1 cupupmaupma
2702701 cup1 cuppohapoha
1701702 slice2 slicebreadbread
100100No 1No 1puripuri
150150No 1No 1parathaparatha
8080No 1No 1fulkafulka
1701701 cup1 cupRiceRicecalories (Kcal)calories (Kcal)Quantity for 1 servingQuantity for 1 servingPreperationPreperation
Nonveg
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Nonveg
Prevention is Better than Cure
caloriescalories
(Kcal)(Kcal)Quantity for 1 servingQuantity for 1 servingPreperationPreperation
2402403/4 cup (6 small3/4 cup (6 small koftakofta))keemakeema koftakofta currycurry
2202203/4 cup3/4 cupprawn curryprawn curry
1901902 no2 nofish cutletfish cutlet
2202202 big pieces2 big piecesfish friedfish fried
2402403/4 cup3/4 cupchicken currychicken curry
2602603/4 cup3/4 cupmuttenmutten currycurry
160160No 1No 1fried eggfried egg160160No 1No 1OmletOmlet
9090No 1No 1boiled eggboiled egg
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Sweets & Desserts
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calories (Kcal)calories (Kcal)Quantity for 1 servingQuantity for 1 servingPreperationPreperation
2002001/2 cup1/2 cupIce creamIce cream
14014025 grams25 gramsmilk chocolatemilk chocolate
3803801/2 cup1/2 cupshrikhandshrikhand
1601601/2 cup1/2 cupCustard (Custard (caramalcaramal))
20201 teaspoonful1 teaspoonfulJelly /jamJelly /jam
3203201/2 cup1/2 cuphalwahalwa ((kesarikesari))
2802801/2 cup1/2 cupdouble kadouble ka meethameetha
1401402 no2 nosandeshsandesh
2802801/2 cup1/2 cupricerice puttuputtu2702701 piece1 piecefruit cakefruit cake
2902902 pieces2 pieceschikkichikki
4004002 pieces2 piecesbaesanbaesan barfibarfi
Sweets & Desserts
Beverages
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calories (Kcal)calories (Kcal)Quantity for 1 servingQuantity for 1 servingPreperationPreperation
60601 glass (200 ml)1 glass (200 ml)fresh lime juicefresh lime juice
1501501 bottle (200 ml)1 bottle (200 ml)cold drinkscold drinks
2002001 glass (200 ml)1 glass (200 ml)Syrups (Syrups (sharbatsharbat))
75751 glass (200 ml)1 glass (200 ml)squashsquash
1101101 glass (200 ml)1 glass (200 ml)lassilassi (2 teaspoon(2 teaspoon fulful sugar)sugar)
3203201 cup1 cupbuffalo's milk (2 teaspoonbuffalo's milk (2 teaspoon fulful sugar)sugar)
1801801 cup1 cupcow's milk (2 teaspooncow's milk (2 teaspoon fulful sugar)sugar)
1101101 cup1 cupcoffee (2 teaspooncoffee (2 teaspoon fulful sugar + 100 mlsugar + 100 ml tonnedtonned milk)milk)
75751 cup1 cupTea (2 teaspoonTea (2 teaspoon fulful sugar + 50 mlsugar + 50 ml tonnedtonned milk)milk)
Beverages
Nuts
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calories (Kcal)calories (Kcal)Quantity for 1 servingQuantity for 1 servingPreperationPreperation
909050 no50 nopea nutspea nuts
140140one fourthone fourthcoconut drycoconut dry
130130one fourthone fourthcoconut freshcoconut fresh
959510 no10 nokesharkeshar nutsnuts
858510 no10 noalmondsalmonds
Fruits
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calories (Kcal)calories (Kcal)Quantity for 1 servingQuantity for 1 servingPreperationPreperation
15151 piece1 piecewater melon (musk melon)water melon (musk melon)
1301301 medium1 mediumcustard applecustard apple80801 medium1 mediumsapotasapota
50501 piece1 piecepineaplepineaple
80801 piece1 piecepappayapappaya
40401 medium1 mediummosambimosambi / orange/ orange
1801801 medium1 mediummangomango
90904 pieces4 piecesjack fruitjack fruit
50501 medium1 mediumguavaguava707030 no30 nograpesgrapes
90901 medium1 mediumbananabanana
65651 medium1 mediumappleapple
Salads
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calories (Kcal)calories (Kcal)Quantity for 1 servingQuantity for 1 servingPreperationPreperation
10101 medium1 mediumTomatoTomato
10101 medium1 mediumradishradish
25251 medium1 mediumoniononion
15151 medium1 mediumcucumbercucumber
20201 medium1 mediumcarrotcarrot
30301 medium1 mediumbeet rootbeet root
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Energy Expenditure
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160160WalkingWalking 04 (Km/hr)04 (Km/hr)
35335306 (Km/hr)06 (Km/hr)
52252208 (Km/hr)08 (Km/hr)
65565510 (Km/hr)10 (Km/hr)
75075012 (Km/hr)12 (Km/hr)
RunningRunning
360360CyclingCycling -- 15 (Km/hr)15 (Km/hr)
8686Watching TVWatching TV
300300GardeningGardening
210210Cleaning / MoppingCleaning / Mopping
Kcal/hrKcal/hrActivityActivity
Energy Expenditure
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Kcal/hrKcal/hrActivityActivity
8686SittingSitting
132132StandingStanding
5757SleepingSleeping
108108TypingTyping
204204ShoppingShopping
222222FishingFishing
372372DancingDancing
180180Volley BallVolley Ball
392392TennisTennis
245245Table TennisTable Tennis
348348BadmintonBadminton
An ideal way to Exercise
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Getting Started
- Lowering 10% of bodyweight is also effective in
reducing your risk ofgetting life style diseases
- Set up small goals in early
phases like 10% weight lossin a year. It is better to losesmall weight and maintainit for a long time rather
than losing more weight ®ain it.
Prevention is Better than Cure
No excuses please
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Prevention is Better than Cure
Every morning my brain
tells me to exercise
.. and my bodylaughs at the idea
How to exercise?
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Prevention is Better than Cure
FIT formula-
Frequency: 5-6 days per week.
Intensity: To achieve and maintain targetheart rate i.e. 0.6 X (220- age)
Timings (Duration): 30-60 minutes per day.Warming up and cool down for 5 minutes is
must.
Remember
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Prevention is Better than Cure
Some times in life there will betemporary failure commonlyknown as YO-YO Syndrome butthat does not mean failure
forever.Those who wereobese/overweight previously,after weight reduction also theyare more prone to becomeoverweight again. Remain focusedeven after your weight has
become normal
If life is a journey, obesity is extraIf life is a journey, obesity is extraweight you are carryingweight you are carrying
Benefits of exercise
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Prevention is Better than Cure
Leads to reduction of blood pressure, controlling bloodcholesterol level, controlling diabetes.
Helps weight reduction and maintenance. Increases tolerance to anxiety, stress and depression. Decreases risk of orthopedic injury by improving flexibility
and osteoporosis.
reducesblood pressure in hypertensive individuals reduces serum triglycerides, increases high-density
lipoprotein (HDL)-cholesterol - reduces total serumcholesterol reduces low-density lipoprotein (LDL)
reduces blood glucose levels
Ten golden points for exercise
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Prevention is Better than Cure
1. Two Hours between meals and exercise2. Warm up and cool down with stretching exercises
before and after activity3. Wear good quality shoes4. Dress in loose fitting5. Drink water before, during and after exercise6. Dont exercise in extreme weather conditions
7. Dont do too much exercise that it takes more than10 minutes to recover
8.In case of Symptoms consult your doctor9. Please consult your doctor before starting a
programme10.Dont expect too much, too soon
Creative strategies do not work !
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Prevention is Better than Cure
KarvaKarva ChauthChauth!!
Have a nice day !
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Prevention is Better than Cure
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