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Transcript of CHRONIC
Christine Mealiff Waking Up Coffee Break How much sleep did you get last night? Read labels on makeup and be aware! Cosmetics are one of the least regulated products by the FDA.
-Watch out for hydroquinone, which bleaches the skin and increases UV radiation absorption.
-Wear lotion or makeup with an SPF of 15 or higher. We absorb UV rays walking on campus all day without realizing it. Getting Ready How many adults commute more than 20 minutes to work in the US?
The average commute time in the US is...? Leaving for Work 80 percent of people in America have a sedentary work day Workplace Let's start with some history of CVD & Cancer... Cardiovascular awareness dates back to the ancient Greeks and Egyptians
-Hippocrates identified the heart as a “strong muscle"
-1600s: discovered blood circulates from the heart, contrary to the belief that it flowed from the liver
-late 1600s: blood pressure defined and a new way to measure it
-early 1900s: Einthoven from the Netherlands invented the electrocardiograph (detects and diagnoses heart malfunctions using electrical currents)
- In 1912: American physician first to acknowledge hardening arteries causes heart disease
-In 1924: American Heart Association founded to increase awareness of heart disease A Day of Prevention How many deaths are caused by chronic diseases each year?
By 2030, chronic diseases will be responsible for what % of all deaths? However staggering these statistics may be, chronic illnesses CAN be prevented. Our group is going to walk you through a few easy ways to protect yourself and be more aware of what you can be doing to live a more preventive lifestyle. Brief History of Cancer
-1800: Cancer proposed as an overgrowth of cellular tissue
-1937: National Cancer Institute established
-1970: Cancer becomes nation's second-leading cause of death
-1971: Nixon signed National Cancer Act - referred to as “War on Cancer”
-Since then, research funds have increased 5,000 fold ($1 million/year to $5 billion/year)
From 1991-2001, we have observed a decrease in death rate of about 1.5% per year due to advances in biotechnology and chemotherapeutics. Eat breakfast 23% of young adults skip breakfast everyday What can you do? What is the most common form of cancer found in the U.S? Skin Deep: online cosmetics safety database provides consumers with information about possible carcinogens in cosmetics products One of the worst coffee drinks: McDonald’s Frappe Mocha
Medium: 560 calories, 24 g fat, 15 g saturated fat, 70 g sugar, 160 mg sodium
Big Mac: 540 calories, 29 g fat, 10 g saturated fat, 9 g sugar, 1,040 mg sodium
-Order skim milk instead of whole -Order a small
-Skip the whipped cream -Ask for sugar free syrups
-Skinny Peppermint Mocha & Tall
-Skinny Latte (both 100 calories and low in fat and everything else) Coffee Break! You order a medium McDonald's Frappe Mocha How many calories?
How many grams of saturated fat? What can you do? Better Options: Lunch Break! What percentage of the population eat fast food every day? Standing next to a smoker on your lunch break? You may not smoke, but how many toxic chemicals are in that secondhand smoke you're breathing in? An estimated 46,000 adult nonsmokers die each year in the United States due to secondhand smoke. Evening Grocery Shopping What does the future of cancer look like? What does the Future look like for CVD? 1.5 billion Americans don't even work out at least 20 minutes a day What is the minimum amount of moderate-intensity aerobic physical activity recommended by the Physical Activity guidelines for adults? Living a sedentary lifestyle kills more than smoking Grocery Shopping! You are grocery shopping and read high fructose corn syrup on EVERY label you pick up, what is it? HFCS = massive blend of hybrid and genetically modified corn [banned in Europe, but still allowed in the U.S.] Why is it bad?
-Sugar in any form causes obesity when consumed in huge doses
-It's not natural
-It is always found with other disease promoting compounds-fats, salt, chemicals, and even mercury. Avoid if possible! Read Labels! Keep it simple: don't buy it if you can't pronounce the ingredients!
-Eat a variety of vegetables and fruits (Be creative, there is a lot of them & ways to cook them)
-Try fat-free/low-fat milk and dairy products
-Choose a variety of protein foods: seafood, lean meat and poultry, eggs, beans and peas, and unsalted nuts and seeds
-Try to avoid eating lots of processed foods (things that come in a box or can) The risks and later outcomes of poor diet and lack of exercise are showing in America and around the Globe . Dinner What can you do? By 2030, 40.5% of the US population is projected to have some form of CVD.
Knowing this, total medical costs directly related to CVD are projected to increase from $273 billion to......? At least 2 hours and 30 min a week Evening... Stay informed, take care of yourself and actively take measures of prevention! -get immunized for Hepatitis B and A
-self breast exams frequently
-prostate exams Medical tests for our age: Thank you! http://www.commutebybike.com/ is a great resource for commuting by bike questions How long does it take before inadequate sleep affects the average person? The average college student gets <6 hours of sleep If you skip breakfast, you are how much more likely to:
to develop type 2 diabetes? Only 10% of college students get adequate sleep. 76% of Americans drive alone while only 10% carpool Less than 1 % bike to work & less than 3% walk to work What can I do at my job? -sit on a large exercise ball
-take the stairs
-stretch your arms
-give yourself a mini face/temple massage
-take a purposeful walk through the office
-adjust your posture Even if you exercise, sitting more than 3 hours a day can take an extra ____ off your life.
Watching TV 2 hours or more a day can take off another ______. Know what runs in your family history! Hydration ---------% of Americans who are chronically dehydrated daily more than a gym Simple ways to incorporate more physical activity
make it a family/social event: join a team, walk the dog
try something new: surfing, skiing, rowing, squash, hiking, rock climbing
enjoy the great outdoors: bike paths, parks, basketball courts
little things throughout the day: stretch after you wake up, 5 jumping jacks before each meal, 10 pushups before bed, 10 reverse crunches everytime you log on facebook/pinterest What percentage of Americans exceed their daily recommended intake of sodium?
What % of Americans overeat/ have poor nutrition daily? take a water bottle with you to class/work Understand the power of prevention There's an App for that -MapMyRun, RunKeeper, or FitFriendzy
tracks your progress, measures calories burned, syncs with your social media, database of routes & interval workouts
-Fooducate or Goodguide or Lose It!
scan a barcode while grocery shopping & it gives a nutritional value in simple terms even considering green options
-Breast Cancer App
sets up a reminder for a self check, no graphic images
-helps you self-check for possible melanoma
allows you to also track hydration, random acts of kindness, where you can set your own goals for whole health!
input the ingredients you already have at your house & it will give you options for available recipes