Affecting Wellcheck Numbers with Nutrition
-
Upload
muswellness -
Category
Health & Medicine
-
view
306 -
download
1
Transcript of Affecting Wellcheck Numbers with Nutrition
AFFECTING WELLCHECK NUMBERS WITH NUTRITIONCRISTIN STOKES, RDN, LNMUS WELLNESSFEBRUARY 17TH, 2016
WEBINAR DESCRIPTION
• Nobody's perfect, and most of us have a number or two on our annual Wellcheck report that needs to move in a positive direction. What we put into our bodies on a daily basis can have a tremendous effect on health indicators such as cholesterol, triglycerides, blood pressure, blood sugar, and BMI. During this webinar, MUS Wellness Nutrition & Health Education Specialist Cristin Stokes will discuss strategies to impact Wellcheck numbers in positive ways through diet and nutrition.
• What it is• Why it matters• Nutrition Rx
THE OTHER PIECES
• Don’t smoke/Stop smoking• Exercise
• 150+ minutes/week recommended• Lose weight if needed• Stress management• Sleep• Genetics
BIG PICTURE
• Individual Foods vs Dietary Patterns
CHOLESTEROL
• What: Waxy, fat-like substance that our body needs• Hormones, vitamin D, bile• Made by our bodies & ingested through diet• WellCheck results: Total, LDL, HDL, HDL:Cholesterol Ratio
• Lipoproteins: Cholesterol carriers• Classified by density
CHOLESTEROL
• LDL (Low Density Lipoprotein)• Deposits cholesterol on arterial walls• Most important for assessing risk; target for drug therapy
• HDL (High Density Lipoprotein)• Can pick up cholesterol and return it to liver
• Total Cholesterol• Equation: HDL + LDL + (Triglycerides ÷ 5)
• HDL: Cholesterol • Good risk predictor
Lousy Healthy!
CHOLESTEROL
• Why it matters:
CHOLESTEROL
• Not all LDL cholesterol considered equal• Pattern A: Larger, fluffier
particles• Pattern B: Smaller, denser
• More easily oxidized• More likely to get trapped
in endothelial space
• Factors affecting pattern: • Genetics• Body weight• Diet
CHOLESTEROL
• Nutrition Rx: To improve number and pattern of LDL cholesterol• Low fat diet lowers LDL, but shows shift from pattern A to pattern B
• High carb, low fat in particular
• Dietary cholesterol = blood cholesterol• Instead:
• Type of fat matters• Trans fats • Saturated fats• Unsaturated fats
CHOLESTEROL
• Nutrition Rx: To improve number and pattern of LDL cholesterol• Reduce carbohydrates
• Sugar sweetened beverages, refined grains, sweetened foods• May lead to reduction in small, dense LDL
• Emphasize fiber• Soluble fiber sources: Beans, oat cereal, Brussel sprouts,
oranges, flaxseeds• Plant sterols & stanols
CHOLESTEROL
• Nutrition Rx: To improve number and pattern of LDL cholesterol• Moderate amounts of low and non-fat dairy • Limited amount of processed and red meat• Dietary pattern: Vegetables, fruits, whole grains,
fish/seafood, legumes, nuts, plant-based oils
CHOLESTEROL
• Nutrition Rx: To raise HDL • Importance?• Healthy fats
• Nuts, seeds, olive oil, avocados, fish• Moderate alcohol intake
CHOLESTEROL
• 2013 AHA/ACC Guidelines: Consider overall risk• Age, gender, race, weight, cholesterol levels, blood pressure, diabetes,
smoking• Included in the guidelines:
• New risk equations • Broader recommended use of statins• Manage obesity• Best dietary & exercise pattern
• Pattern is key• Don’t sweat an occasional indulgence
TRIGLYCERIDES
• What: Primary form of fat in the blood. • Used as energy• Calories not needed right away are converted into TG’s and stored
in fat cells
• Why it matters:• High TG level = Increased risk of stroke, heart attack, heart disease,
pancreatitis
TRIGLYCERIDES
Blood Sugar
Time
Triglyceride production
TRIGLYCERIDES
• Nutrition Rx:• Cut back on “easy calories” (i.e. white flour, soda, processed
foods)• Eat the right amount of calories for you• Omega-3 fatty acids
• Eat fish 2x/wk or take a fish oil supplement• Salmon, tuna, mackerel
• Flaxseed, chia seeds, walnuts, omega-3 eggs• Reduce alcohol intake to moderate levels
BLOOD PRESSURE
• What: Pressure of blood against the walls of the arteries
• Why it matters: High BP = damage to heart, arteries, other vital organs• Heart disease, stroke, vision loss, kidney damage,
peripheral artery disease
• Nutrition Rx:• Less sodium:more potassium – ratio is important!
• <2300mg sodium per day
BLOOD PRESSURE
• Nutrition Rx: To lower BP• High sodium foods: Processed, packaged, restaurant foods• Examples: Frozen dinners, cheese, condiments, processed meats• Check the label
• <140 mg/serving• Focus on whole, fresh foods
• Potassium-rich foods:• Dark leafy greens, potatoes (with skin), yogurt, bananas, winter
squash, lentils, beets, tomatoes, dried apricots
BLOOD PRESSURE
• Nutrition Rx: To lower BP• DASH diet: vegetables, fruits, low-fat
dairy foods; limited red meat, saturated fats, and sweets• Reduce alcohol • Increase fiber
BLOOD PRESSURE
• Nutrition Rx:• Specific foods to incorporate:
• Nitrates: Beetroot juice, beets, collard greens, cress, lettuce, arugula, spinach
• Cocoa• Nuts• Dairy: Milk & yogurt; not cheese• Flaxseed• Tea: Hibiscus tea (careful with diuretic), green tea• Garlic: Aged garlic extract
BLOOD GLUCOSE
• What: Sugar in the blood that provides energy to cells in the body• Why it matters: Diabetes
• High blood sugar = damage at a cellular level• Cardiovascular disease, kidney disease, nerve damage, eyesight
damage
BLOOD GLUCOSE
Blood Sugar
Time
BLOOD GLUCOSE
• Insulin• Lock &
key• Sensitivity
BLOOD GLUCOSE
• Nutrition Rx• Carb smart• Plate method• Choose whole over refined grains• High fiber
Non-starchy veggies
Starch
Protein
BLOOD GLUCOSE
• Nutrition Rx:• Combine carbs with protein
• Whole grain crackers + cheese• Dried fruit + almonds, • 1/2 banana + peanut butter, • Whole grain cereal + yogurt
• Dietary patterns: DASH, Mediterranean, vegetarian, vegan, low fat, and lower carbohydrate
• Energy restriction
BODY MASS INDEX
• What: Weight (kg) ÷ Height(m)2
• Why it matters: High BMI = Higher risk of heart disease, diabetes, cancer, other chronic conditions• Not a perfect measurement, but still an important health indicator
• Nutrition Rx:• Plate method• Drink water• Keep a food journal• Limit sugar• Include protein source with meals & snacks
IN CONCLUSION
• All nutrition-related WellCheck values can be improved with a healthy diet• Overlapping dietary recommendations• Pattern > Individual foods
• Vegetables, fruits, whole grains, nuts, plant based oils, legumes, fish/seafood, lean proteins
• Looking for more information & personalized help?• Take Control: http://wellness.mus.edu/TakeControl.asp
MUS WELLNESS
• Up Next: • April 21st: Webinar. Exercise Q&A:
Mobility/Recovery/Prevention• FVCC Workshops—next week
• Training for Hiking (23rd)• Veggilicious (24th)
• March Wellchecks/Workshops• Billings/Bozeman/Miles
City/Missoula• April Wellchecks/Workshops
• Butte/Great Falls/Havre/Helena
• www.muswell.limeade.com• www.wellness.mus.edu• www.montanamovesandmeals.co