welcome to health from head to toe: vascular risk reduction building healthy lifestyles
TRANSCRIPT
![Page 1: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/1.jpg)
Welcome toHealth From Head to Toe:Vascular Risk Reduction
Building Healthy Lifestyles
![Page 2: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/2.jpg)
Objectives ● Promote your knowledge of vascular risk
factors
● Learn chronic disease prevention strategies
● Discuss healthy lifestyle interventions
![Page 3: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/3.jpg)
As I see it, every day you do one of two things: build health or produce disease in yourself.
Adelle Davis (1904-1974)
![Page 4: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/4.jpg)
8 in 10 Canadians have at least one risk factor for vascular disease (i.e. heart disease or stroke)
MANAGEABLE risk factor
Metabolic Syndrome
High Blood Pressure
High Cholesterol
Pre-Diabetes/Diabetes
MODIFIABLE risk factor
Smoking Abdominal Obesity Physical Inactivity Nutrition/High sodium intake Excessive Alcohol Consumption Un-managed Stress Insufficient Sleep
![Page 5: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/5.jpg)
Steps to Reduce Your Risk
Know and control your risk factors!
http://www.phac-aspc.gc.ca/ccdpc-cpcmc/index_e.html#extended
www.heartandstroke.ca
![Page 6: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/6.jpg)
Metabolic Syndrome
Diagnosed if you have 3 or more of the following conditions:
● Blood pressure > 130/85 mmHg● Triglycerides >1.7 mmol/L● HDL (Healthy cholesterol) - Men< 1.0 ;
Women < 1.3 mmol/L● Fasting Blood Glucose >5.6 mmol/L● Abdominal obesity – Waist circumference
> 94 cm in men or > 80 cm in women
![Page 7: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/7.jpg)
Leading Risk Factors for Death in Developed Countries
3
5
4
2
1
High CholesterolHigh Cholesterol
Physical InactivityPhysical Inactivity
Blood PressureBlood Pressure
TobaccoTobacco
OverweightOverweight
Low Fruit & Low Fruit & Vegetable intakeVegetable intake
6
(World Health Organization 2002)
![Page 8: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/8.jpg)
Why Treat Hypertension?
![Page 9: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/9.jpg)
Cholesterol● About 40% of Canadians have high
cholesterol
● Ideal cholesterol levels vary individually based on other risk factors for heart disease or stroke
www.heartandstroke.ca
![Page 10: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/10.jpg)
Lipid Panel
LDL (LOUSY) – promotes the buildupof fatty plaque on the artery walls
HDL (HEALTHY) – helps clear the arteries
Triglycerides – not a type ofcholesterol, but are also a fat found inthe blood
![Page 11: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/11.jpg)
In addition to current Canadian recommendations on management of dyslipidemia, statins are recommended in high-risk hypertensive patients with established atherosclerotic disease or with at least 3 of the following criteria:
• Male• age 55 or older• Smoking• Total-C/HDL-C ratio of 6 mmol/L or higher
• LVH• ECG abnormalities• Microalbuminuria or Proteinuria• Family History of Premature CV disease
Statins
![Page 12: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/12.jpg)
Diabetes
● More than 3 million Canadians have diabetes (90% are Type 2)
● Fasting blood sugar should be tested every 3 years if over age 40 to screen for diabetes
www.diabetes.ca
![Page 13: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/13.jpg)
![Page 14: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/14.jpg)
Courtesy J.P. Després 2006
Mid distance
Last rib margin
Iliac crest
Waist Circumference Measurement
![Page 15: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/15.jpg)
Emberson et al. Eur Heart J. 2004;25:484-491.
10% Reduction
in BP
10% Reductionin Total-C+
45% Reduction
in CVD=
90% of Canadians have other
cardiovascular risk factors!
![Page 16: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/16.jpg)
Lifestyle Modification
![Page 17: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/17.jpg)
Healthy Lifestyles Really
Make a Difference Intervention Amount
Change inSBP/DBP
Reduce daily sodium intake by:
1800 mg -5.1 / -2.7
Weight loss of 4.5kg (<10lb)-7.2/-5.9
Alcohol intake 0-2 drinks per day/day
-3.9 / -2.4
Aerobic exercise
120-150 min/week -4.9 / -3.7
Dietary patterns
DASH dietHypertensiveNormotensive
-11.4 / -5.5-3.6 / -1.8
Reducing Stress -6.1/-4.3
![Page 18: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/18.jpg)
Some Fantastic Effects of Smoking Cessation• Risk of heart attack and stroke drop < 24
hours• Breathing is easier < 3 days• Coughing is improved < 2 weeks• Risk of CAD is reduced by 20 – 50 % < one
year• Risk of stroke normalizes < 5 years• Risk of dying is equal to a non smoker < 15
years.• Smoker Help Line 1-866-332-2322
![Page 19: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/19.jpg)
Physical Activity Physical Activity can:
Decrease risk of heart disease and stroke
Help lower blood pressure Help control blood sugar Help to control weight. Help to reduce stress levels Increase HDL, decreases LDL and
triglycerides.
![Page 20: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/20.jpg)
Physical Activity Recommendations
Frequency: 4 - 7 times per week
Intensity: Moderate
Time: 30-60 minutes
Type: Cardiorespiratory Activity–
- walking, jogging - cycling - non-competitive swimming
![Page 21: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/21.jpg)
Eat a Healthy Diet
Follow Canada’s Food Guide Adequate fruit, vegetables, whole grains, low-fat dairy products. Foods low in saturated and trans fat, sugar & salt,
and high in fiber. Have at least 3 meals a day and an afternoon snack.
Space meals 4-6 hours apart. Eat breakfast each morning. Visit www.healthcanada.gc.ca/foodguide for more
information.
![Page 22: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/22.jpg)
![Page 23: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/23.jpg)
Nutrient Density vs Calorie Density
![Page 24: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/24.jpg)
What About the Food We Eat? The Amount of Fat and Sugar Is What’s Important!
![Page 25: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/25.jpg)
![Page 26: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/26.jpg)
Shake the Salt Habit
1 in 3 Canadians with hypertension could have normal blood pressure if they lowered their sodium intake.
![Page 27: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/27.jpg)
Health Issues Linked to High Sodium Intake
Excretion of calcium in the urine, may lead to osteoporosisStomach cancerWater retentionKidney stonesEnlargement of the heartIncreased severity of asthma symptoms
Osteoporosis is a disease characterized by low bone mass and weakening of bone tissue
![Page 28: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/28.jpg)
Adequate Sodium Intake For Adults
Age Sodium intake per day (mg)
9-50 years 1500
50-70 years 1300
Over 70 years 1200
![Page 29: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/29.jpg)
Sources Of Sodium
![Page 30: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/30.jpg)
Sodium Content of Restaurant Foods
Menu Item Sodium (mg)
Breakfast Egg Sandwich 840
Chicken Caesar Salad 570
12” Pepperoni Pizza 5960
Deluxe Cheeseburger & Medium Fries 1910
Fried Chicken Dinner 2280
![Page 31: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/31.jpg)
Processing Adds Sodium To Food
Food Sodium (mg)
Food Sodium (mg)
Plain pasta 5 Pasta & sauce 800
Cucumber 2 Dill Pickle 385
Fresh salmon 56 Canned salmon 272
Cheddar cheese
176 Processed cheese
407
Coffee – cream & sugar
15 Cappuccino – from mix
250
![Page 32: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/32.jpg)
Salt – o - Meter
http://www.theglobeandmail.com/special-reports/hard-to-shake/
www.sodium101.ca- information on how to reduce dietary
sodium
http://www.sodium101.ca/en/happening/news.html
![Page 33: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/33.jpg)
Potential Benefits of Dietary Sodium Reduction in Canada
Reduction in average dietary sodium from about 3500 mg to 1700 mg
• 1 million fewer hypertensives• 5 million fewer physicians visits a year for
hypertension• Health care savings of $430 to $540 million • Improvement of hypertension treatment & control rate• 13% reduction in CVD• Total health care cost savings of over $1.3
billion/year
![Page 34: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/34.jpg)
Limit Alcohol
• Men: Maximum 14drinks/week
• Women: Maximum 9 drinks/week
• No more than 0-2 drinks per day
![Page 35: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/35.jpg)
Stress
• Increases LDL and decreases HDL
• Raises Blood pressure
• Increases Blood sugars
• Increases Clotting enzymes
![Page 36: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/36.jpg)
What Can You Do?
• Identify what is causing stress
• Establish priorities
• Can you change perspective???If able, modify your situation
• Say “NO” more often??
• Make time for yourself!!
![Page 37: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/37.jpg)
● Adults need 7 – 8 hours of uninterrupted sleep to maintain vascular health.
● Sleep is a process of restoration and regeneration for the body and mind
● Sleep allows the body to heal itself, suppress the appetite hormone, reduce cortisol (stress) which in turn will decrease blood pressure.
Sleep Reduces Vascular Damage
![Page 38: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/38.jpg)
CONCLUSIONUNDERSTAND – vascular protection
KNOW – your stats!
REDUCE – your risk
VISIT - your doctor/health care provider
DEVELOP – your action plan!!!
![Page 39: Welcome to Health From Head to Toe: Vascular Risk Reduction Building Healthy Lifestyles](https://reader037.vdocuments.net/reader037/viewer/2022110401/56649ddd5503460f94ad5ae1/html5/thumbnails/39.jpg)
BHL Hypertension/Stroke Prevention