1. Disease Prevention for a Lifetime

2. What to Expect Today… BMI and its relationship to disease prevention
Understand various diseases and how to prevent them by eating healthy, being active, and staying focused
Build a relationship with your doctor to better understand your risks
On last bullet, REFER to HANDOUT. Questions to ask your doctor.

3. BMI = Height (inches) x Height (inches)
Body Mass Index
Know Your Body Mass Index
BMI Formula
Weight in pounds x 705
BMI = Height (inches) x Height (inches)
Example
Weight = 140 pounds, Height = 65 inches
(140 pounds x 705) / 65” x 65” = 23.4
Refer to Handout: Body Mass Index
What is BMI, It's just as important a number to know as your blood pressure and cholesterol. BMI is short for Body Mass Index, and it is an easy way to tell if your weight is putting your health at risk. You can calculate your BMI quickly and easily by looking at the chart on the handout.
There are flaws with BMI because it does not take into consideration lean muscle tissue.

4. Are You Overweight? BMI 18 to 24.9 = Ideal BMI 25 to 29.9 = Overweight
BMI 30+ = Obese
Use chart to determine own BMI
BMI of , You are considered to be at an ideal body weight. Continue your current healthy lifestyle.
BMI of , you fall in the overweight category. Consider re-evaluating your current approach to a healthy lifestyle.
BMI of 30 or greater is considered obese. Consider contacting your physician to discuss plans for a healthier lifestyle.
If your BMI is 25 or higher, you could be at risk of developing heart disease, type 2 diabetes, certain types of cancer, and other diseases. The good news is that you don't need to lose a lot of weight to improve your health.
Just taking off 5-10% of your body weight can make a big difference.

5. Heart Disease & High Cholesterol
Heart disease is the #1 killer of women, 1 in 4 die of heart disease as opposed to 1 in 8 from breast cancer
Top 4 ways to prevent heart disease
Cholesterol
HDL, LDL, and Triglycerides
Keep total below 200mg/dL
Top 4 ways to prevent heart disease
1) Do not smoke, 2)Eat a heart healthy diet, 3)Exercise, 4)Be at a healthy weight
More women than men die from cardiovascular disease.
Refer to handout: Cholestrol
Cholesterol, is a wax like substance that is in everyone’s bloodstream.
Your body needs cholesterol and your liver makes what you need.
Cholesterol is only found in animal products such as meats and eggs.
Types of cholesterol: HDL, LDL, and triglycerides
HDL (High Density Lipoprotein) is a good cholesterol that helps protect the body from atherosclerosis by carrying cholesterol through the arteries to be used by the body. Anything above 35 mg/dl for HDL is considered good, but anything below that is a risk factor.
LDL (Low Density Lipoprotein) is a bad cholesterol which blocks the arteries and causes atherosclerosis. The LDL level should be below 130 mg/dl.
Triglycerides are the chemical form in which most fat exists in food as well as in the body. They're also present in blood plasma and, in association with cholesterol, form the plasma lipids. Fasting levels should be less than 150mg/dl. Above 200 is high.
The desirable level for total cholesterol is below 200 mg/dl. A level above 240 mg/dl is considered high.
Keeping your HDL above 35 and your total cholesterol below 200 will keep your LDL level in a reasonable range.

6. High Blood Pressure Normal reading is anything below 120/80
Controllable and uncontrollable risk factors
Control by losing weight, limiting alcohol, sodium, and smoking, and increasing physical activity
Refer to Handout: Blood Pressure
High blood pressure directly increases the risk of coronary heart disease (which leads to heart attack) and stroke, especially along with other risk factors. In 90–95 percent of cases, scientists don't know what causes high blood pressure.
A normal blood pressure reading will be anything below 120 systolic and 80 diastolic. A normal reading requires another follow-up check in 2 years.
AHA states, A high reading which is normal is between systolic and diastolic. This reading requires a recheck in 1 year.
Stage 1 or mild high blood pressure is between systolic and diastolic.
Stage 2, anything above the range of systolic and diastolic.
A blood pressure reading in any of the stage ranges should be evaluated by your physician. They will then instruct you on when to recheck.
Risk Factors include, Heredity. People whose parents have high blood pressure are more likely to develop it than those whose parents don't. Race. African Americans are more likely to have high blood pressure than Caucasians are. Male sex. Men have a greater risk of high blood pressure than women until age 55, when their respective risks are similar. At age 75 and older, women are more likely to develop high blood pressure than men are. Increasing age. Blood pressure tends to increase with age, and older people are more likely to have high blood pressure. Sodium (salt) sensitivity. Obesity and overweight. Sedentary or inactive lifestyle. Try to get at least 30 minutes of moderate to vigorous physical activity on most days. Heavy alcohol consumption. Experts recommend that drinkers limit themselves to no more than 1–2 drinks per day. Diabetes mellitus, gout and kidney disease. People with these conditions have a higher frequency of high blood pressure. Pregnancy.

7. Preventing Heart Disease
Stop smoking
Reduce your blood cholesterol
Avoid or control hypertension by limiting sodium, calories and alcohol
Be active and exercise
Maintain a healthy weight
Smoking
20 to 40% (100, ,000 every year) of all CAD deaths in the U.S. are directly attributable to smoking.
It more than doubles your chance of having a heart attack and increases the chance of dying from it by 70%.
Cholesterol
For every 1% reduction in high blood cholesterol, there's a 2 to 3% decline in the risk of heart attack.
Blood Pressure
For every 1 point reduction in diastolic blood pressure, there's a 2 to 3% decline in the risk of heart attack.
Exercise
Exercise helps the heart work more efficiently, reduces blood pressure, raises HDL cholesterol, decreases the tendency of blood to form clots, lowers stress, helps the body use insulin, and helps maintain a healthy weight.
Sedentary people who begin a regular program of exercise reduce their risk of a heart attack by 35 to 55%.
Healthy Weight
Maintain a Healthy Weight, 1 in 3 adults is obese, which doubles their risk for CAD. Obesity also increases the risk for diabetes, hypertension, and high blood cholesterol, which further worsen the risk for CAD.

8. Eating for a Healthy Heart
Eat foods that provide complex carbohydrates
Eat a diet low in saturated and trans fats
Add foods high in monounsaturated fats, such as seafood and nuts
Choose a diet low in salt
Eat plenty of grain products, fruits and vegetables
Complex CARBS control cholesterol, blood pressure, and body weight. Complex carbohydrates usually are naturally low in fat and calories, and contain good amounts of vitamins, minerals, water and dietary fiber.
Daily Menu Should Include:
No more than 30% from fat (60g)
25-30 grams of fiber
At least five servings of fruits and cruciferous vegetables, rich in vitamins A and C

9. Cancer
One third of cancer deaths are related to nutrition, physical activity, obesity, and other lifestyle factors
Risk factors for cancer:
Diet
Inactivity
Smoking
Sunlight
Refer to Handout: Cancer
Cancer usually begins because of the accumulation of free radicals causing gene and/or cell mutations in the body. These mutations can lead to cancer.
Free radicals can accumulate by smoking or insufficient consumption of antioxidants.

10. Preventing Cancer Maintain a healthy weight
Adopt a physically active lifestyle
Eat plenty of fruits and vegetables
Vitamin A (dark green/deep yellow)
Vitamin C (citrus)
Cruciferous (cabbage family)
Eat high fiber foods (beans, peas, apples)
25-30 grams = 5-6 servings/day
Alcohol guidelines
Limit smoked/cured foods
Do not blacken food
Limit alcohol consumption to one drink per day. One drink = 12 oz. beer ,5 oz. Wine, 1.5 oz. alcohol

11. Diabetes
People who have diabetes are 2-4 times more likely to develop Heart Disease
What is Diabetes
Types of Diabetes
Type 1
Type 2 and pre-diabetes
Gestational diabetes
Refer to Handout: Diabetes
More than 18 million Americans have Diabetes. 1 in 3 do not even know they have it.
What is Diabetes, a disease in which the body does not produce or properly use insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for activities.
Type of Diabetes
Type 1, results from the pancreas’s failure to produce insulin. Insulin acts a a key to ‘unlock’ the doors of the cells of the body, allowing glucose to enter and be used as energy. Estimated that 5-10% of Americans diagnosed have Type I.
Type 2, results from insulin resistance, where the body produces some insulin yet the body fails to use it properly. About 90-95% of Americans with diabetes are diagnosed with type 2.
Pre-diabetes, is a condition that occurs in individuals that have higher than normal blood sugar levels, but are not high enough to be diagnosed with type 2.
Gestational, affects about 4% of all pregnant women.

12. Preventing Diabetes Maintain a healthy weight and healthy BMI
Exercise at least 30 minutes per day
Avoid trans-fatty acids (hydrogenated vegetable oils)
Avoid or limit foods made with sugar and refined white flour
Eat your fiber
Do not smoke or drink alcohol
If you are overweight... excess weight contributes to the development of type 2 diabetes.
Exercise, it can cut your risk of developing diabetes by 50%!
Avoid Trans-fats, they contribute to diabetes and heart disease.
Avoid or limit sugar and refined flour, they cause blood sugar to spike.
Eat Fiber, it buffers the effect of sugar in your diet by balancing your blood sugar
Do not smoke, smoking is associated with the development of diabetes, heart disease, and lung cancer.
Alcohol, causes blood sugar to quickly rise to unhealthy levels, which contributes to development of type 2 diabetes.

13. Walk short distances instead of driving
Get Moving Tip
Walk short distances instead of driving

14. Sing It One More Time… To Stay Healthy, Live By:
Maintaining a Healthy Weight
Adopt an Active Lifestyle
Eat Plenty of Fruits and Vegetables
Avoid Smoking and Excessive Alcohol
Know Your Risks
Know How to Improve Your Risks
Visit Your Physician Regularly

15. Words of Wisdom
“I take nothing for granted. I now have only good days or great days.”
-Lance Armstrong
Cancer Survivor