Posts filed under 'Diabetes and Chronic Disease'
February is American Heart Month, so it’s a great time to remember how important it is to live a healthy lifestyle. Heart disease is a major killer — each year approximately one million people in the US have a heart attack and nearly half are fatal. If you survive, a heart attack can shave 15 years off your life. Heart disease is sneaky as well. The majority of men and women who die suddenly of heart disease have no previous symptoms.
Heart Disease is Influenced By Lifestyle
Fortunately (or unfortunately) heart disease is strongly influenced by lifestyle. In 2003, two large studies confirmed that modifiable risk factors such as cigarette smoking, high cholesterol, high blood pressure, diabetes, abdominal obesity, inactivity, low fruit and vegetable consumption, and excessive alcohol account for 90% of heart attack risk.
Follow the American Heart Association’s Diet and Lifestyle Recommendations to significantly lower your risk of having a heart attack:
- Balance caloric intake and physical activity to achieve or maintain a healthy body weight.
- Consume a diet rich in vegetables and fruits
- Choose whole-grain, high-fiber foods
- Limit your intake of saturated fat to <7%, trans fat to <1%, and cholesterol to <300mg per day by: Choosing lean meats and vegetable alternatives; Selecting fat free, 1% fat and low-fat dairy products; minimizing intake of partially hydrogenated fats
- Minimize your intake of beverages and foods with added sugars
- Choose and prepare foods with little or no salt
- If you consume alcohol, do so in moderation.
Hilton Head Health Staff - Bob Wright, MAT
Director of Lifestyle Education
February 13th, 2008
This time of the year is sure to bring stress; from Holiday traffic to having a baby to facing a whole new year! Although everyone responds to stress differently, major life changes - whether positive or negative - are some of the biggest causes of stress. Not only does stress cause you to feel tense and irritable, but long term (chronic) stress can cause major health problems such as high blood pressure, depression, heart disease and asthma. Chronic stress can also cause your immune system to weaken, which makes it hard to fight off disease.
Use this interactive quiz to find out your stress level based on your lifestyle changes in the past six months.
If you are super stressed, try these tips to relax and chill out!
- Take slow, deep breaths.
- Soak in a warm bath.
- Listen to soothing music.
- Take a walk or another outside activity.
- Meditate.
- Take a yoga class.
- Have a massage.
- Get plenty of sleep!
- Stay connected with friends and family.
- Get regular exercise.
- Don’t smoke or use tobacco.
- Don’t drink alcohol! It can cause sleep problems or depression.
Source: MSN.com Health and Fitness
December 24th, 2007
Is your hometown on the list? Number one was Memphis, TN, with a 34% obesity rate, which is over the national average.
See where your city landed in this slide show.
Unfortunately, obesity affects over one third of the American population and does not discriminate between race, ethnicities, socioeconomic status or gender. The causes, researchers say, are numerous; which include a diet rich in calories and low nutrients, sedentary lifestyle and bad habits. Not only does this epidemic have many causes, but also brings major costs. Costs associated with obesity are as much as $93 billion to the nation’s medical bill each year, with over 112,000 people losing their lives due to obestiy related diseases. These include Type 2 diabetes, heart disease and cancer.
Forbes magazine collected data from the 2006 CDC reports on Body Mass Index (BMI) collected through phone interviews with those in metropolitan areas. Not only are larger metropolitan areas affected by obesity, but small rural towns struggle as well. For the survey purposes, only larger cities were questioned.
So how do we fix this national problem? Experts recommend a community wide lifestyle change, with a healthier diet, increased physical activity and environments that promote exercise.
Visit entire article here.
December 11th, 2007
Join the American Cancer Society for the Great American Smokeout Challenge! Quitting smoking is not easy, but it can be done! No matter how old you areor how long you have smoked, quitting can help you live longer and healthier. People who stop smoking before the age of 50 decrease their chances of death in the next 15 years in half compared to those who continue to smoke. Ex-smokers enjoy a higher quality of life due to fewer colds and illness, better self-reported health and fewer cases of bronchitis and pneumonia.
The health benefits of quitting smoking are far greater than any risks than any small weight gain (usually less than 10 pounds) that follow quitting. Other benefits over time include:
20 minutes after quitting: Your heart rate and blood pressure drops.
12 hours after quitting: The carbon monoxide level in your blood drops to normal.
2 weeks to 3 months after quitting: Your circulation improves and your lung function increases.
1 to 9 months after quitting: Coughing and shortness of breath decrease; cilia regain normal function in the lungs, increasing the ability to handle mucus, clean the lungs, and reduce the risk of infection.
1 year after quitting: The excess risk of coronary heart disease is half that of a smoker’s.
5 years after quitting: Your stroke risk is reduced to that of a nonsmoker 5 to 15 years after quitting.
10 years after quitting: The lung cancer death rate is about half that of a continuing smoker’s. The risk of cancer of the mouth, throat, esophagus, bladder, cervix, and pancreas decrease.
15 years after quitting: The risk of coronary heart disease is that of a non-smoker’s.
(Source: American Cancer Society)
If you are ready to quit, but don’t know where to start, visit the American Cancer website for more information. Quitting smoking is possible, so join the Hilton Head Health Institute in becoming smoke free!
November 15th, 2007
Instead of heading to the drugstore for protection against the cold and flu season germs, try heading to the grocery store instead! According to the associate director of Harvard Medical School, George L. Blackburn, MD, PhD, “Nutrition plays an important part in maintaining immune function. Insufficiency in one or more essential nutrients may prevent the immune system from functioning at its peak.” During this vulnerable season with flu and colds, it is important to keep your immune system working at its best. The immune system is responsible for protecting your body from any viruses, bacteria, allergens and more. To work smoothly, your body needs to be in top shape. Eating a healthful, balanced diet is your best way to ward off those uncomfortable colds.
Fill your plate with fruits and vegetables. Make sure to eat five to nine servings of fruits and vegetables per day. To maximize variety of vitamins, minerals, and antioxidants, aim to consume two different colors of fruits and vegetables with each meal.
Choose lean protein sources. The amino acids in protein form the building blocks of your body’s cells –and if you don’t consume enough, you will make fewer white blood cells. Consume at least 1 gram of protein per kilogram of your body weight: for example, 130 lb person needs at least 47 grams per day.
Focus on healthful fats. High-fat diets impair the immune system by decreasing the function of T-lymphocytes which continuously search your body for antigens. Trans fats can even contribute to low-grade inflammation.
Make time for tea. Green tea is very rich in anti-oxidants and can improve lymphocyte responses and even have anti-inflammatory effects. Try to trade at least one cup of coffee each day for green tea.
Take a multi-vitamin supplement. Researchers agree that a multi-vitamin is well worth taking. Even if you have just a small deficiency- especially Vitamins B, A, C, E, selenium, iron and zinc - your immune system’s functioning could be impaired.
Exercise. The immune system is hampered when one is overweight or has high cholesterol or triglycerides. The immune cells are not able to recognize bacteria and viruses to rid the body of these antigens. It is recommended to have at least 30 minutes of moderate intensity exercise on most days of the week.
Source: Cooking Light Magazine
November 14th, 2007
There are more than 170 million addicts in the US and chances are you are one of them. If you don’t have your daily dose of caffeine you feel ill and have a hard time quitting. Now you can get a quick fix in more than just coffee, soft drinks and tea. With 55 to 90% of the US population getting their daily caffeine fix, food manufacturers have started adding the addictive substance to just about everything – Red Bull energy drink may be the most popular of the newly supercharged products, but caffeine products are turning up in gum, lip balm, mints, beer, candy, and even sunflower seeds and soap! Not only has the latest craze turned to energy drinks such as Red Bull and Monster drinks, but even soft drinks such as Diet Pepsi and some brands of coffee, are offering a caffeine spiked version. Even though popularity in these caffeine-laden products has been at a high, how much is actually good for you?
Because caffeine crosses the blood brain barrier, our bodies see effects from the drug by dampening our neurotransmitters that normally make you tired, in which temporarily improves cognitive and even athletic performance. The typical consumer drinks about 200 to 300 mg in two to three cups of coffee per day.
How much is too much? Can you overdose on caffeine? There is a limit and technically you can reach it. However, our bodies have plenty of time to warn us that we have taken on too much. Generally more than five cups of coffee is too much. In order to overdose, you really have to work at it. More than likely, you will experience the jitters and stomachaches, which is your body telling you that you have had enough.
While caffeine has it’s benefits, it is important to know your limit. It is doubtful that one will have a serious addiction problem, but withdrawal from caffeine may bring on unpleasant side effects such as headaches, fatigue, nausea, sleeplessness and more.
Source: Time.com
October 30th, 2007
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