© Cengage Learning th Edition Fitness & Wellness Werner W. K. Hoeger Sharon A. Hoeger A Healthy Lifestyle Approach 8

© Cengage Learning 2015 Introduction Healthy LifestyleImportance and characteristics SpiritualityRelationship to wellness AgePhysiological vs. chronological Health Problems Cancer Heart Disease Chemical abuse Effects of irresponsible sex

© Cengage Learning 2015 Increase Longevity With These Habits Incorporate these habits: Sleep 7-8 hours Maintain healthy relationships Be physically active Lower stress levels Maintain recommended body weight Eat a healthy diet Increase your education Take personal safety measures

© Cengage Learning 2015 Increase Longevity With These Habits Avoid these habits: High-sugar snacks Environmental risk factors Tobacco Alcohol

© Cengage Learning 2015 Spiritual Well-Being Spirituality Unifying power that integrates the other dimensions of wellness Traits Sense of purpose and direction Relationship to higher being Prayer, Faith, Altruism Closeness to others Freedom, Fulfillment Love, Peace, Joy

© Cengage Learning 2015 Spiritual Well-Being (cont’d.) Three spiritual beliefs: 1. Relationship with God is meaningful 2. God can help, guide and assist 3. Moral existence has a purpose Prayer has been linked to positive health outcomes Altruism: true concern for and action on behalf of others; enhances health – especially immune system

© Cengage Learning 2015 Causes of Death

© Cengage Learning 2015 Disease of the Cardiovascular System Defined Narrowing of coronary arteries by cholesterol and triglycerides Effect Leading cause of death in U.S. Leads to heart attack Risk Physical inactivity, excessive body fat, family history of CVD, inflammation, abnormal ECG, stress, high LDL cholesterol or triglycerides, high blood pressure, high homocysteine, diabetes, tobacco use, age and gender, low HDL-cholesterol Coronary Heart Disease

© Cengage Learning 2015 Fitness and Cardiovascular Mortality

© Cengage Learning 2015 Blood Pressure Guidelines

© Cengage Learning 2015 High Blood Pressure (Hypertension)  Mild Hypertension Regular exercise Weight control Low fat/salt diet High potassium/calcium diet Lower alcohol and caffeine intake Smoking cessation Stress management  If medication is ordered, keep taking it

© Cengage Learning 2015 High Blood Pressure (Hypertension) (cont’d.) Americans typically consume too much sodium and not enough potassium  Potassium regulates water retention Daily requirement: 4,700 mg Sources: citrus, dairy, fish, beans, nuts and leafy green vegetables  Sodium affects blood pressure Daily recommendation: 1,500 mg 95% of Americans exceed this recommendation

© Cengage Learning 2015 Excessive Body Fat Body fat stored around the stomach creates higher risk for coronary heart disease Best approach to avoid this is regular exercise Reduction in risk factors occurs beginning with 2- 3 percent weight loss

© Cengage Learning 2015 Abnormal Cholesterol Risk of heart attack increases 2 percent for every 1 percent increase in cholesterol  High-density Lipoprotein (HDL) Cardio-protective when 60 mg/dL or higher  Low-density Lipoprotein (LDL) Tends to release cholesterol during transport Less than 100 mg/dL is optimal

© Cengage Learning 2015 Abnormal Cholesterol (cont’d.) Increase High-density Lipoprotein (HDL) Habitual aerobic exercise Weight loss Niacin Quit smoking Decreasing Low-density Lipoprotein (LDL) Lose body fat Regular aerobic exercise May require medication

© Cengage Learning 2015 Diet Tips To Lower LDL Cholesterol 1. Daily fiber consumption of grams 2. Daily cholesterol intake under 200 mg 3. Eat red meat less than 3 times per week 4. Increase vegetables, fruits, whole grains and beans 5. Avoid commercially baked foods, trans fats, hydrogenated and partially hydrogenated oils 6. Eat fish 2-3 times per week 7. Drink low-fat milk 8. Avoid fried food and fatty sauces 9. Remove fat from meat before cooking 10. Maintain recommended body weight

© Cengage Learning 2015 Elevated Triglycerides Manufactured in liver from alcohol, so alcohol consumption increases triglycerides  Desirable level is less than 150 mg/dL  Very low-density lipoproteins/chylomicrons Carry triglycerides in blood  To lower triglycerides: Avoid refined sugars (juice, sugar, honey) Avoid alcohol and tobacco Reduce fat consumption

© Cengage Learning 2015 Elevated Homocysteine Levels above 13 umol/L increases risk of stroke Decrease levels through eating recommended amounts of vegetables, fruits, grains 400 mcg a day of folate can decrease risk of heart attack

© Cengage Learning 2015 Inflammation C-reactive protein (CRP) indicates inflammation and may predict heart-attacks  CRP and Cholesterol Elevated cholesterol and CRP carries nine-fold increase in heart attack risk  Hs-CRP Test Gives probably of plaque rupturing within arterial wall  Avoid Fast-food, high-fat meals

© Cengage Learning 2015 Diabetes CVDResponsible for 75% of diabetes deaths Type 1Pancreas produces little or no insulin Type 2 Pancreas doesn’t produce enough insulin or cells are insulin-resistance

© Cengage Learning 2015 Reduce Risk of Type 2 Diabetes Exercise is the most important preventative strategy  Aerobic exercise of 3,500 calories per week cuts risk in half  Habitual exercise maintains insulin sensitivity  Lose excess weight  Improve diet

© Cengage Learning 2015 Metabolic Syndrome Cause Cells resist effects of insulin, pancreas releases more results in chronic rise in insulin Effects Low HDL-Cholesterol High triglycerides Increase blood-clotting mechanism Diet Avoid low-fat, high carbohydrate diet Keep carbohydrates to 45% of daily calories

© Cengage Learning 2015 Abnormal Electrocardiograms Electrocardiograms recommended for these adults before beginning exercise program:  One or more risk factors for CHD and also Over 45 (men) or over 55 (women)  Two or more risk factors for CHD and want to participate in vigorous exercise  Cardiac, pulmonary or metabolic disease  Family history of CHD  Anyone with chest discomfort, syncope, dysrhythmias or chronotropic incompetence

© Cengage Learning 2015 Tobacco Use Heart Effects Speeds up atherosclerosis Increases heart rate and blood pressure Irritates heart, causes arrhythmias Decreases HDL-cholesterol Quitting Effects Risks decrease immediately 1 year: risk of CVD decreases by half 15 years: risk of CVD approx that of nonsmoker

© Cengage Learning 2015 Stress Stress is not avoidable, but the negative effects can be minimized through exercise Effects of stress on heart Low-level, constant strain on heart Coronary arteries constrict May create abnormal heart rhythms

© Cengage Learning 2015 Age, Gender, and Family or Personal History Age and Gender Men over 45 Women over 55 Keeping physiological age young slows the effects of chronological aging Physical activity promotes a lower physiological age Family Or Personal History To minimize this risk, keep other cardiovascular risk factors low

© Cengage Learning 2015 Cancer Development Cells with defective DNA reproduce to create tumor Tumor reaches 1 million cells Carcinoma in situ Cancer cells produce chemicals that bring more oxygen and nutrients to tumor Angiogenesis Cells break away from malignant tumor Migrate through blood and create tumors elsewhere Metastasis

© Cengage Learning 2015 Guidelines For Preventing Cancer Make Dietary Changes Diet should be primarily vegetarian Consume fruits and vegetables throughout day Minimize high temperature cooking Keep alcohol consumption to minimum Include these components in your diet: Cruciferous vegetables, carotenoids, vitamin D, grains high in fiber, tea with polyphenols

© Cengage Learning 2015 Guidelines For Preventing Cancer (cont’d.) Safe Sun Exposure Get minutes of unprotected exposure every day Avoid Tobacco Both primary and secondary smoke exposure increase cancer risk Life expectancy of chronic smoker 15 years less than non- smoker Monitoring Estrogen, Radiation Exposure, & Potential Occupational Hazards All three have been linked with different types of cancers

© Cengage Learning 2015 Physical Activity Daily, 30 minute, moderate-intensity exercise decreases cancer risk  Moderate physical activity decreases risk by 20 to 50 percent: Colon, breast, uterine cancer  Men may decrease risk of dying from cancer by half through regular vigorous activity  Women who exercise regularly lower risk of breast cancer by 40 percent  Strength training decreases cancer mortality

© Cengage Learning 2015 Early Detection  Change in bowel or bladder habits  Sore that does not heal  Unusual bleeding or discharge  Thickening or lump in breast or elsewhere  Indigestion or difficulty swallowing  Obvious change in wart or mole  Nagging cough or hoarseness

© Cengage Learning 2015 Chronic Lower Respirator Disease Diseases the obstruct air flow Increases with: Smoking Exposure to industrial pollution Genetics (for emphysema)

© Cengage Learning 2015 Accidents Often associated with: Drug or alcohol abuse Not wearing seatbelts Distraction Poor judgment and confused mental state

© Cengage Learning 2015 Substance Abuse Alcohol is the number one drug problem among college students Alcohol is associated with assault, unprotected sex and death among college students Some long-term effects: Liver cirrhosis Cardiomyopathy Higher risk for cancer and stroke Sexual impotence Brain cell damage

© Cengage Learning 2015 Illegal Drugs  Marijuana is 10 times stronger than during the 1960s  Methamphetamine use can lead to symptoms of Parkinson’s disease  Heroin reduces cardiac function and breathing rate after the rush  Withdrawal from heroin starts 4-5 hours after use and can last for months  MDMA pills are inconsistently prepared and often prepared with other drugs

© Cengage Learning 2015 Sexually Transmitted Infections AIDS has no cure and is preventable  HIV destroys the immune system Progressive infection May take 10 years before symptoms appear  AIDS is final stage of HIV infection Opportunistic infections appear  Death occurs when immune system can no longer protect body

© Cengage Learning 2015 Guidelines for Preventing STIs The best strategy is a mutually monogamous sexual relationship  But, trust may be elusive Consider postponing sex and using protection until relationship is monogamous  Avoid multiple sexual partners  Avoid unprotected sex of any kind  Avoid sharing toothbrushes, razors or other personal items

© Cengage Learning 2015 Is your life free of addictive behavior? If not, will you commit right now to seek professional help? Are you familiar with the following concepts? –Importance of implementing healthy lifestyle program –Relationship between spirituality and wellness –Major risk factors for coronary heart disease –Cancer-prevention guidelines –Health consequences of substance abuse and irresponsible sex Assess Yourself