Lifestyle Management at Different Stages of Life by Dr Geeta Asthana

1. Lifestyle Managementat Different Stagesof LifebyDr Geeta Asthana

2. Role of care, cure and self sufficiency

3. ‘ Where care fails, the search for a cure begins.’

4. “Control” is the appropriate lifestyle requirement to maintain health, given our genes, predispositions and environmental conditions.

5. Health at 20’s • The best years of our lives. It's time to have fun and explore. It's also time to develop some healthy habits.Sex Matters Male/Female Birth Control Methods Common Sexually Transmitted Diseases Staying Fit Abdominal ExercisesYour Mind Eating Disorder Warning Signs

6. Health at 30’s • 30 is SOMETHING. Life, work, and family all come into play here. Why not take a few simple steps to ensure your health and your family's health and well-being!Healthy Pregnancy: Seeing Your Doctor Before You Get Pregnant Planning a Healthy PregnancyStaying Fit: Weight Training Your Mind: Do You Need a Retreat?One Minute Retreat Yoga: Uniting mind body and spirit You are wound like a clock, you rush everywhere, your boss is demanding, your kids are fighting, your spouse isn't listening, and you're about to kick the dog. Time out. You need a retreat. Yawn, just yawn. This retreat is for relaxation. Yawning increases the amount of oxygen in your system, and Scientologists think it helps to shift your level of consciousness.

7. Health at 40’s • The 40s can be the best decade as you settle in to your life. Make the most of these years by maintaining a healthy and active lifestyle. • Key points • Cholesterol • Hypertension • Exercise • Nutrition • Smoking • Menopace

8. What is Cholesterol? • Cholesterol is a soft, fat-like substance that is found naturally in all of your body's cells. It plays an important part in building healthy cells. • Cholesterol in the right quantity is not harmful. In fact it has many vital functions like formation of certain hormones and tissue.

9. Where Does Cholesterol Come From? Liver Large Intestine Within the body Small Intestine Food Sources Animal fats Milk, Egg Yoke, Cheese, Butter

10. How is cholesterol transported Cholesterol is transported through lipoproteins in the blood Types of cholesterol VLDL (Very Low Density Lipoprotein) LDL (Low Density Lipoprotein) HDL (High Density Lipoprotein)

11. VLDL • VLDL mainly contains triglycerides (TG Fats) mostly derived from the food we eat.

12. LDL – Bad Cholesterol • It carries most of the cholesterol in your blood. • High levels of LDL lead to blockage of arteries.

13. HDL – Good Cholesterol • As it removes excess of cholesterol from the blood vessels thus prevents the hardening of arteries and protects your heart. • For healthy heart, It is desirable to have LDL/HDL ratio of 2:1 in the blood.

14. How Does Cholesterol Cause Problems? • If too much LDL-cholesterol is in the blood, it can slowly build up on the inner walls of the blood vessels. • It can clog an artery like grease clogs your kitchen sink drain. • If the clogged artery happens to be in your heart, it can lead to a heart attack. If the clogged artery is in your brain, it may cause a stroke.

15. What Factors Increase the Risk of Heart Attack? • Factors You Can't Control • Sex and Age (Male or those over 55) • Family history of heart attack at an early age • Race (higher risk among Indians) • Factors You Can Control • Smoking • High Cholesterol • High Blood Pressure • Physical Inactivity • Obesity • Diabetes • Inability to handle stress

16. How Do I Find Out If I Have A Problem With My Cholesterol? • By a simple blood test called Lipid Profile.

17. What Do My Test Results Mean? • Desirable • TC < 190 mg per dl • LDL< 130 mg per dl • HDL >= 35 mg per dl * • TG < 200 mg per dl • Border Line High Risk • TC < 190 –239 mg per dl • LDL< 130 -159 mg per dl • HDL • TG < 200 - 399 mg per dl • High Risk • TC >= 240 mg per dl • LDL>= 160 mg per dl • HDL< 35 mg per dl * • TG >= 400 mg per dl

18. How Can I Improve My LDL-Cholesterol Level? • Follow a low fat, low cholesterol diet. To lower your dietary intake of fat you might try the following: • Reduce saturated fat in your diet. Saturated fat is found in butter, whole milk, cheese, ice cream, red meat, palm oil, and coconut oil to name a few. • Avoid organ meats (liver, brains, and kidney). • Use a more vegetarian style of eating. Eat more fruits, vegetables, and whole grains (bread, rice, pasta) in place of fatty meats and bakery goods.

19. How Do I Improve My HDL-Cholesterol? • Physical activity, for example aerobic exercise for 30 minutes 3 or 4 times per week may raise the HDL-cholesterol. * • For best results (LDL/HDL ratio) one needs to develop a life-style that includes both a low fat diet and an ongoing exercise program that you enjoy. • Tips • Mediterranean diet – enriched with fruits, vegetables, whole grains, olive oil and legumes • Increase fish and reduce carbohydrate • Quit smoking – HDL may increase 15-20% • Wines 2-6 Ounces with evening meals

20. What If Changing My Diet and Exercising Isn't Enough? • If your doctor has decided that your cholesterol is not adequately being controlled, he/she may recommend medication. *

25. Blood Pressure • High blood pressure, if left untreated, is a hidden time bomb waiting to explode. * • Between one-fourth and one- third of adults in the U.S. have high blood pressure. Nearly one- half of the people with high blood pressure don't even know they have it. • Only about 11 percent of people with high blood pressure have their blood pressure under control.

26. HEART AT WORK

27. What Is Blood Pressure • As your heart beats (contracts) it squeezes blood into the arteries and creates pressure in them. This pressure (blood pressure) causes the blood to flow to all parts of the body. When the heart pumps blood into arteries and the pressure increases. When heart rests between beats your pressure decreases. • Blood pressure normally goes up and down depending on your activity and emotions. • When your blood pressure is taken, the upper number (systolic) is heart contracting. The lower number(diastolic) is your heart the resting.

28. Blood Pressure Readings and Categories

29. Why Should I Worry? • Blood pressure that goes up and stays up all the time is known as high blood pressure or hypertension. • It causes your heart to overwork and results in damage to your arteries. • It is one of the BIG THREE (along with smoking and high cholesterol) risk factors for heart disease. • Hypertension speeds the clogging of the arteries and is the biggest risk factor for strokes. • It also increases the risks for kidney disease.

30. What Factors Increase Your Risk? • Factors You Can't Control • Heredity or Family History • Age - Over 35 • Sex - Men are more at risk if under 65; after 65 sex is not a factor • Race - Indians are more at risk • Medical History - of diabetes or kidney disease • Pregnancy • Factors You Can Control • Obesity • Eating too much salt • Alcohol consumption of more than 2 drinks per day • Physical inactivity • Inability to control stress • Smoking or use of tobacco • Birth Control Pills • If you have any of the risk factors listed and don't know your blood pressure, please have it checked by a professional.

31. Preventive Measures • Stop smoking or any use of tobacco • Lose weight, if necessary • Participate in regular, moderate physical activity • Keep alcohol intake low • Use salt in moderation * • Eat a healthy, low-fat diet high in potassium rich foods (i.e. apples, carrots, broccoli, etc.)

32. Do I Need Medicine? • Doctors often use a three to six month trial of diet and exercise for initial treatment in case of mild hypertension. • If your doctor decides that you need medicine to help lower your blood pressure, follow those directions exactly. • Medicine is a need and not a habit. *

33. PREVALENCE OF HEART DISEASES IN INDIANS

34. What is Exercise? • Exercise can be defined as any activity that raises your heart rate and works the large muscle groups (like the legs).

35. Why Should I Care About Exercise? • Lack of exercise plays a large role as high blood pressure, high cholesterol or smoking in the development of heart disease. • Some of the health benefits of exercise include: • weight control • improves self esteem * • strengthens bones, joints, muscles* & lowers the risk of osteoporosis and arthritis • decreases stress • increases heart and lung strength • reduces deadly cholesterol and other fats • increases HDL ("good" cholesterol) and prevents heart disease

36. Aerobic exercise • Any exercise that is done for about 15 minutes or longer, raises your heart rate to a "target level" during that time, and uses large muscle groups (like your arms or legs). The more consistent your efforts at exercise, the greater the benefits. • You don't have to be an athlete to enjoy the benefits of aerobic exercise. You can wash the car or vacuum the house. You can go swimming, biking, or dancing. Select an activity you enjoy.

37. What is Anaerobic Exercise? • When you exercise very hard, you raise your heart rate higher than the target level. • This activity is usually difficult to continue for very long.

38. Heart Rate

39. Recommendations for Fitness • The American College of Sports Medicine makes the following recommendations for quality and quantity of training for developing and maintaining fitness: • Frequency: 3-5 days per week • Intensity: 60% to 90% of maximum heart rate • Duration: 15 to 60 minutes of continuous aerobic activity. Lower to moderate intensity of longer duration is better for the non- athletic adult. • Mode: Any activity that uses large muscle groups that can be maintained continuously and aerobic in nature.

40. How to Get Started: Things to Consider • Health and physical ability • Interests and type of activities you enjoy • Competence in doing the activity • Can access the activity on regular basis • What is needed to do the exercise you choose. (gym, equipment, courts, showers and cost) • Weather conditions • Time involved

41. How to Get Started: Do I Have to Get a Physical Exam? • Men over the age of 45 years and Women over the age of 50 years and who are not used to regular exercise should probably have a physical examination before they begin their exercise program. • Other conditions that may indicate that you need a physical examination are: • heart disease, condition or previous heart attack • pain or pressure in your chest, neck or shoulder • bone or joint problems

42. How to Get Started: Set Some Goals • Start small * • It is not the day or the week that matters as much as the years and the decades of regular exercise. • Too busy at work? *

43. Examples of Exercise • Light (less than 280 calories per hour) • walking less than 2 m.p.h. • cycling (stationary) • golf using a power cart • home chores (vacuuming) • Moderate (280-420 calories per hour) • walking quickly (3-4 m.p.h.) • outdoor cycling (10 m.p.h.) • table tennis • golf pulling a cart or carrying clubs • house cleaning • Hard/Vigorous (420 or more calories per hour) • walking quickly uphill or with a load • cycling quickly (more than 10 m.p.h.) • racket sports: singles tennis or racquet ball • moving furniture

49. Nutrition- Dietary Guidelines • Carbohydrates: bread, cereal, rice, pasta, grains • Proteins: beans, nuts, beef, pork, fish, chicken, eggs, milk, etc. • Fats: divided into - • Saturated: associated with increasing blood cholesterol levels and heart disease-- found in animal fat, coconut oil, palm oil, and cocoa butter • Unsaturated: does not effect blood cholesterol, e.g. Sun Flower, Cornola, Sufola, Peanut Oil. • Vitamins: divided into: • Fat-soluble (A, D, E, and K)- requires fat to make it usable by the cells • Water-soluble (B group and C)-requires water, not fat , to make it usable by the cells • Minerals: i.e. calcium, iron, zinc, etc. • Water

50. Daily requirement of calories 1500-2000