Additional Material on Lifestyle Diseases
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ADDITIONAL MATERIAL ON
LIFESTYLE DISEASES
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OBESITY"Living life to the fullest without enjoying it
is like a man who eats anything and issuffering from obesity."
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Introduction
Increased consumption of more energy-
dense, nutrient-poor, low fibre diet with
high levels of sugar and saturated fats,combined with reduced physical activity,
have led to obesity rates that have risen
more than three-fold since 1980 in manycountries.
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Introduction
The health consequences range fromincreased risk of
premature death,
to serious chronicconditions that reduce
the overall quality of
life. Of special concernis the increasing incidence of child obesity.
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Introduction
This epidemic is not restricted toindustrialized societies; rather is oftenfaster in developing countries than in the
developed world. Coexisting with under-nutrition, obesity is
a complex condition, with serious social
and psychological dimensions, affectingvirtually all ages and socio-economicgroups.
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Economic growth, modernization,
urbanization and
globalization of food
markets are just some
of the forces thought
to underlie the
epidemic.
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Disease Burden
Obesity has reached epidemic
proportions globally
> than 1 billion adults overweight
- at least 300 million - clinically obese
Is a major contributor to the global
burden of chronic disease and disability.
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The importance of central obesity is clear in
populations (e.g. Asian) who tend to have
relatively low BMIs but high levels of
abdominal fat, and are particularly prone to
NIDDM, hypertension and coronary heart
disease (CHD).
An Indian Study recently revealed that almost
20% of adults who were not overweight or
obese still had central obesity, putting them at agreater risk of developing these associated
diseases (Gopalan 1998)
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Classification of obesity as per fat
distribution
Android (or abdominal or central, males)-Collection of fat mostly in the abdomen(above the waist)
-apple-shaped
-Associated with insulin resistance DM and
heart disease
Gynoid (below the waist, females)- Collection of fat on hips and buttocks
-pear-shaped
-Associated with mechanical problems
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Obesity = WHR > 1(Men) & >0.85 (Women)
Indicates abdominal fat accumulation
WAIST HIP RATIO
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ADVERSE HEALTH
CONSEQUENCES- Type II DM
- Hypertension
- Dyslipidemia
- cardiovascular disease.
referred as syndrome X, Insulin resistancesyndrome or the metabolic syndrome
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SURGICAL PROBLEMS
cholelithiasis
varicose veins
osteoarthritis lowbackache
abdominal herniae
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MINOR PROBLEMS
non healing ulcers
flat feet
plantar fasciitis
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Prevention
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WHY?
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BENEFITS OF 10% REDN IN WT
DIABETES
REDUCES RISK BY 50%
FALL OF 30-50% IN FASTING GLUCOSE
FALL OF 15% IN GLYCOCYLATED HB.RHEOLOGY
DECREASES BLOOD VISCOSITY BY 20%
DECREASES RBC AGGREGATION BY 20%
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BENEFITS OF 10% REDN IN WT
Mortality
20-25% fall in total mortality
30-40% fall in diabetes related deaths40-50% fall in obesity related Ca deaths
Angina
Reduced symptoms by 90%33% increase in exercise tolerance
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BENEFITS OF 10% REDN IN WT
BLOOD PRESSURE
FALL OF 10 MM HG SYSTOLIC PRESSURE
FALL OF 20 MM HG DIASTOLIC PRESSURE
LIPIDS
FALL BY 10% IN TOTAL CHOLESTEROL
FALL BY 15% IN LDL CHOLESTEROL
FALL BY 30% IN TRIGLYCERIDES
INCREASE BY 8% IN HDL CHOLESTEROL
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WHEN TO START ?
CHOOSE YOUR PARENTS!!!
ANTENATAL CAREWT GAIN
GESTATIONAL DM
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GUIDANCE
AVOID SWEETENED BEVERAGE
INTRO MILKINTAKE OF DAIRY PRODUCTS IS
ASSOC WITH REDUCED RISK OF WT GAIN
LOW FAT MILK ( 2%) UPTO 2 Y
LOW FAT MILK ( 1%) >2 Y
AVOID JUICES
NOT INTRODUCE IN DIET < 6M
4-6 OZ PERMITTED UPTO 1-6 Y
12 OZ PERMITTED > 6 Y
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GUIDANCE
ENCOURAGE OUTDOOR ACTIVITY
30 MIN OF STRUCTURED PHY ACTIVITY
FOR TODDLER AND SEVERAL HOURS OF
SPONTANEOUS ACTIVITY LAYDOWN TIME LT FOR MEDIA
ENCOURAGEBOOKS, GAMES,
COLOURBOOK, DIALOGUE ETC
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DIET
ELEMINATE FAT
FAT UP TO 30% OF TOTAL ENERGY
SATURATED FAT 10%
PUFA 10 %
AVOID DESSERTS, PASTRY ETC
SUBSTITUTE
AVOID FRYING, GRILLING, FAT SPRAY
DIETARY FIBER 25-30 GM /DAY
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DIET
REFINED SUGAR TO 10% OF TOTAL ENERGY
FOODS RICH IN STARCH
SALT 5-6 GMS/DAY
ALCOHOL IN MODERATE QTY
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STIMULUSCONTROL
DELAY EATING FOR 2-3 MIN
SLOW PACE OF EATING
YOU EAT MORE IF YOU HAVE MORE CHOICES
PUTTING DOWN CUTLERY BETWEEN BITES CHEW
STOCK VEG/ FRUITS
ADVERTISEMENTS
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STIMULUSCONTROL
EAT SITTING DOWN ONLY AT DESIGNATEDPLACE
LEAVE TABLE AS SOON AS EATING IS OVER
DONOT COMBINE EATING WITH READING/ TV
DONOT PUT BOWL OF SNACKS ON TABLEWHILE WATCHING TV
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STIMULUSCONTROL
IN RESTRAUNTS LAY A LIMIT TO ONE ROLL OF
BREAD
PLAN FOR PARTIES
PLAN MEALS AND SNACKS
DELAYS SNACKS FOR 10 MIN
USE SMALLER PLATE DIVIDE INTO PORTIONS
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STIMULUSCONTROL
SHOP WITH FULL STOMACH
LAYDOWN SHOPPING LIMITS
STORE OUT OF SIGHT STOCK VEG AND FRUITS
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POSITIVESELFTALK
MAINTAIN DIET RECORD
CELEBRATE ACHIEVEMENT
PLAN REWARD
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BEHAVIOURMODIFICATION
ACQUIRE KNOWLEDGE
INFLUENCE FAMILY
ASK OHTERS TO MONITOR
SUBSTITUTE SNACKING WITH OTHERACTIVITY
EXECESSIVE PORTION SIZE ACCEPTED AS
NORM AVOID ENERGY DENSE DIET
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BEHAVIOURMODIFICATION
ACQUIRE SOCIAL SKILLS
LAY DOWN LIMITS
SAY NO
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THE PLATE MODEL
Rice
BreadPulses
Vegetables
Fruits
Meat
Eggs
Fish
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TOBACCO AND CANCER
20 % OF ALL CANCERS 80 % OF LUNG CANCERS
REDUCES 8 YEARS OF LIFEEXPECTANCY
50 % OF THOSE WHOSTARTED SMOKING INTEENAGE ARE LIKELY TO DIEOF CANCER
SITES AFFECTED ARE
LUNGS, ORAL,NASOPHARYNX, LARYNX,OESOPHAGUS, STOMACH,BLADDER, PANCREAS, KIDNEY
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ALCOHOL
RESPONSIBLE FOR 3% OF ALL CANCER DEATH
ASSOCIATED WITH RISK OF OESOPHAGEAL, LIVER,
RECTAL CANCERS
BEER RELATED TO CANCER OF LARGE INTESTINE
SYNERGISTIC AFFECT ON TOBACCO
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CAUTION
SEVEN SIGN TO WARN YOU OF POSSIBILITY OFCANCER
CHANGE IN BOWEL/ BLADDER PATTERN
A SORE THAT DOESNOT HEAL UNUSUAL BLEEDING DISCHARGE
THINKENING OR LUMP IN BREAST
INDIGESTION/ DIFFICULTY IN SWALLOWING
OBVIOUS CHANGE IN SIZE OF A MOLE
NAGGING COUGH OR HOARSENESS
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EXERCISE PREVENTS CANCERS
60 -120 MIN OF EXERCISE PER
WEEK CAUSES 15 % REDUCTION
IN INCIDENCE OF BREAST AND
COLON CANCER
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PLANT BASED DIET HELPS FIGHT CANCER
FEWER CALORIES
MORE FIBRES
LESS FAT
MORE VITAMINS, MINERALS, PHYTOCHEMICALSAND ANTIOXIDANTS
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CANCER OF WOMEN
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OVARY
ENDOMETRIUM
CERVIX
VULVA
VAGINA
FALLOPIANTUBES
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PLANT BASED DIET GOALS
5 - 9 SERVINGS OF FRUIT VEGETABLES
3 - 7 WHOLE GRAINS
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BREAST
1: 8 WOMEN GET
BREAT CA
< 39 Y 1:230
40-59Y 1:25 >60 Y 1:15
Breast Cancer Risk Factors
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Breast Cancer Risk Factors
that cannot be changed
Parity
FamilyHistory
Age
Reproductive
History
Menstrual
History
Genetic
FactorsRadiation
GENDER
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BreastCancer
Risk
Factorsthat can
bechanged
HIGH FAT DIETLACK
OF PHYSICAL
ACTIVITY
WEIGHT
HORMONE
REPLACEMENT
THERAPY
LATE CHILD
BEARING
PROLONGED
OCP USE
SMOKING
NOT BREAST
FEEDING
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PREVENTION
20% LOWER RISK BY EATING 5 OR MORESERVINGS VEGETABLES AND FRUITS PER DAY
30% LOWER RISK IF YOU DONT SMOKE
30-40% LOWER RISKIF YOU EAT A PLANTBASED DIET, MAINTAIN A HEALTHY WEIGHTAND EXERCISE REGULARLY
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CANCER RISK CAN BE REDUCED 60-
70% BY
SENSIBLE FOOD CHOICES
A HEALTHY WEIGHT
PHYSICAL ACTIVITY
NOT SMOKING
h i h i l i i
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What is Physical Activity
Physical activity
Bodily movement produced by skeletal muscles thatresults in an expenditure of energy
Physical fitnessA measure of a person's ability to perform physical
activities that require endurance, strength, or flexibility.
Regular physical activityA pattern of physical activity is regular if activities are
performed in some order
CDC,1997
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Physical activity is something you do. Physicalfitness is something you acquire, a
characteristic or an attribute one can achieve
by being physically active. And exercise isstructured and tends to have fitness as its
goal"
Anonymous
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Spectrum of Physical Activity and
Health
Physically Fit
Physically Active
Physically
disabled
LaPorte RE: Am J Epidemiol. 1984 Oct;120(4):507-17
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Common Reasons Not To Exercise
I dont have the time
I dont like to sweat
Ill look silly It hurts
I dont know what to
do Its not important
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Why Exercise ???
Do you know?
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Do you know?
13.5 million people have coronary heart disease.
1.5 million people suffer from a heart attack in agiven year.
250,000 people suffer from hip fractures each year.
Over 60 million people (a third of the population)are overweight.
50 million people have high blood pressure.
(WHO, 2003)
Do you know that
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Do you know that Childhood obesity has reached epidemic proportions in
most part of the world
Children are eating more and exercising less. Time spent watching television or using computers
This lack coupled with poor dietary habits has led tosignificant increases in the number of children with Type
II diabetes and predisposition to hypertension, coronaryartery disease and others
All of these can be Prevented by Regular
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y g
Physical Activity !!!
How Physical Activity Impacts Health
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How Physical Activity Impacts Health Helps control weight. Reduces feelings of depression and anxiety.
Helps build and maintain healthy bones, muscles, andjoints. Reduces the risk of developing colon cancer. Helps reduce blood pressure in people who already
have high blood pressure. Causes the development of new blood vessels in the
heart and other muscles. Enlarges the arteries that supply blood to the heart.
WHO 2002
Health Risk of Physical Inactivity
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Health Risk of Physical InactivityLeading causes of disease and disability associatedwith physical inactivity
1. Coronary Heart Disease (CHD)
2. Stroke
3. Obesity
4. Type II Diabetes
5. Hypertension6. Colorectal cancer
7. Stress and Anxiety
8. Osteo-arthritis
9. Osteoporosis10.Low back pain
What Can Exercise do for You?
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What Can Exercise do for You? Reduce the risk of the three leading causes of death: Heart Disease,
stroke, and cancer
Control or prevent development of Disease
Enhance Mental Abilities
Improve Sleeping Habits and Increase Energy Levels
Lift Depression and Help Manage Stress
Control Weight, improving self-image, appearance and health
Exercise & Cardiovascular Disease
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FACT
Sedentary lifestyle is a risk factor for CVD, accordingto the American Heart Association
Exercise reduces Blood Pressure
High blood pressure (above 140/90) is the maincause of Heart Attack and Stroke
Exercise prevents Atherosclerosis(cloggedarteries)
Exercise reduces cholesterol plaques that clogarteries and can lead to stroke and heart attack
WHO 2002
Exercise and Cancer
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Exercise and Cancer
The Basics
Exercise helps to prevent obesity, a major
risk factor for several types of cancer
Exercise enhances immune function Exercise activates antioxidant enzymes
that protect cells from free radical damage
WHO 2002
Exercise and Diabetes
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Exercise and Diabetes
Increase insulin sensitivity
Control blood glucose
Control Weight/Lower body fat
Reduce risk of cardiovascular disease
WHO 2002
Exercise and Depression
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Exercise and Depression
Exercise can help prevent depression. In fact,
recent studies have shown that exercise wasfound to be just as effective (despite a slowerinitial response) as antidepressant medicationfor treatment of depression.
Exercise reduces health problems , making you feelbetter
Exercise helps you sleep better
Exercise controls weight, enhancing self-esteem
WHO 2002
Exercise and Your Mind
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Short-term benefits: Boost alertness (possibly by triggering the release of
epinephrine and nor epinephrine) Improve memory
Improve intellectual function
Spark creativity
Long-term benefits: Exercise has been shown to slow and even reverse age-
related decline in mental function and loss of short-termmemory
A report of Surgeon general, Physical Activity and health, 1996
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Opportunities for Physical Activity
At work
For transport
In domestic duties
In leisure time
The majority of people do very little or nophysical activity in any of these domains
Aerobic Activity
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Aerobic Activity
Definition
Continuous movement that uses big muscle groups and
is performed at an intensity that causes your heart,
lungs, and vascular system to work harder than at rest
Cardio respiratory Fitness is built through aerobic
exerciseAerobic exercise conditions and strengthens our heart,
respiratory system, muscles, and immune system
CDC physical activity report 1999
Types of Aerobic Exercise
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Types of Aerobic Exercise
Outdoor Activities
Walking Jogging/running
Bicycling
Swimming Basketball
Soccer
Jumping Rope
Indoor Activities
Treadmill machine Stair climbing machine
Stationary bike
Elliptical trainer Rowing machine
Aerobics, boxing...
How Much and How Hard?
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Frequency: 3-5 days per week Aerobic exercise: a minimum if 3 days a week are
necessary to reach most exercise goals and minimizehealth benefits
Strength training: a minimum of 2 days per week
Flexibility training: a minimum of 3-5 days per week
Duration Aerobic: 20-60 minutes of continuous aerobic activity
Strength: 1-3 sets of 8-12 repetitions
Stretching: Stretch all muscle groups and hold
positions for 10-30 seconds
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Exercise for people with special needs
People with disabilities are less likely toengage in regular moderate physical activitythan people without disabilities, yet theyhave similar needs to promote their health
and prevent unnecessary diseaseExercise is for everyone!!!!!!!
Individuals who have physical disabilities orchronic, disabling conditions such as arthritis
can improve muscle stamina and strengthwith regular physical activity
Exercise for people with special needs
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People with disabilities should first consult aphysician before beginning a program ofphysical activity to which they areunaccustomed
Provide community-based programs to meetthe needs of persons with disabilities.
Ensure that environments and facilitiesconducive to being physically active areavailable and accessible to people withdisabilities, such as offering safe, accessible, and
attractive trails for bicycling, walking, andwheelchair activities.
"You don't stop exercising because you grow old.You grow old because you stop exercising." Anonymous
E i f W i d l i t i
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Exercise for Women in developing countries
There has been several studies which have
shown that less emphasis is given to exerciseespecially in women
The reasons are several and most importantone is awareness.
Women sports are not encouraged in mostof developing countries
There is stigma that women should not beinvolved in outdoor sports
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Exercise is for everyone
There is need for awareness for physical fitness in
developing countries
Exercise is not only for men but for everyone
With commitment, opportunities can be developed.
Even shopping malls provide opportunities for
fitness walking
CDC 1997
Health Risks of Physical Activity
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Health Risks of Physical Activity
Most musculo-skeletal injuries sustained during
physical activity are likely to be preventable
Injuries sustained during competitive sports have beenshown to increase the risk of developing osteoarthritis
Serious cardiac events can occur with physical exertion.
The overall benefit of regular physical activity is lowerall-cause mortality
Summary
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y
Physical inactivity is one of the top 10 leadingcauses of death and disability in the developed
world Exercise improves our body and minds
Even moderate exercise has many health benefits
It is important to set fitness goals that are realistic
and meaningful for you It takes time to make fitness part of a lifestyle, and
we will all have ups and downs in following ourexercise programs
Exercise feels good!