Date post: | 29-Nov-2014 |
Category: |
Health & Medicine |
Upload: | pcd-foundation |
View: | 969 times |
Download: | 0 times |
1© Copyright 2011 | PCD Foundation | Confidential
Get the Most Out of Your Body:Living Healthy With PCD
© Copyright 2011 | PCD Foundation | Confidential2
Agenda
• Your Body Depends On You
• A Healthy Lifestyle Is . . .
• The Disconnects
• Take Control: 10 Keys To A Healthy Lifestyle1.Eat right & smart2.Exercise regularly3.Consider probiotics4.Avoid spread of germs5.Get some sun
• Take Action Now
6.Drink clean water7.(Try to) Reduce stress8.(Try to) Get adequate
rest9.Avoid smoke10.Laugh & stay positive!
© Copyright 2011 | PCD Foundation | Confidential3
Your Body Depends On You
• Healthier bodies better deal with bacteria & lung infection– Studies show nutrition & lung health are closely linked
• There’s more to your body (& you!) than PCD– “Sometimes we get so focused on PCD that we forget about the rest of our bodies!”
• Be your own best advocate & detective!– No one knows your body like you do.
– Consider the difference between the impact of the disease itself vs. the treatment of the disease.
• Every single body is different– What works for one person may not work for another
© Copyright 2011 | PCD Foundation | Confidential4
A Healthy Lifestyle Is . . .
More than:
• “Looking good” in those jeans
• Having gunky lungs or not
• Being “regular” or not
• A peanut buster parfait with a diet coke
• The latest fad diet or pill– No, NOT CARBS!
– No exercise required
Health·y Life·style:
Living life in a way that promotes
physical and mental well-
being.
© Copyright 2011 | PCD Foundation | Confidential5
A Healthy Lifestyle Is . . .
Easier Said Than Done
• 1 in 3 American children will develop diabetes.1
• 1/2 of men and 1/3 of women in the US develop cancer when the risk for most types can be reduced via lifestyle changes.2
• More than 1/3 of adults (72 million+) & 17% of children are obese in the US.3
• Every 25 seconds, an American will have a coronary event, and about one every minute will die from one.4
1CDC Study: Venkat Narayan KM, Boyle JP, Thompson TJ, Sorensen SW, Williamson DF. Lifetime risk for diabetes mellitus in the United States. Journal of the American Medical Association 2003;290(14):1884-1890.2American Cancer Society: How common is cancer? www.cancer.org 3CDC Statistics: Obesity: Halting the Epidemic by Making Health Easier 20114CDC Statistics: Heart Disease is the Number One Cause of Death www.cdc.gov
"There is a disconnect between reality and what people think their health actually is.”
-Dr. Ralph Sacco, President, American Heart Association (AHA), American Stroke Association (ASA)
© Copyright 2011 | PCD Foundation | Confidential6
Two Primary Disconnects . . . The ‘What‘
Poor Diet• 90% of the food Americans
buy is processed food.1 – Contains additives,
artificial flavorings & colors, preservatives, sweeteners, salt, manufactured fats, synthetic vitamins, etc.
– Devoid of nutrients such as soluble fiber, antioxidants, and “good” fats, etc.
1Fast Food Nation: The Dark Side of the All-American Meal
Insufficient Exercise
• 40% of US adults do no regular leisure-time physical activity
• Only 31% do enough to benefit– Moderate exercise 30min/5x
wk
– Vigorous activity 20min/3x wk
”Don’t eat anything your great-grandmother wouldn’t recognize as food.” - Michael Pollan
© Copyright 2011 | PCD Foundation | Confidential7
Two Primary Disconnects . . . The ‘Why‘
• Time: We have very full, busy lives!
• Cost: It’s too expensive!– Organic vs. conventional; 2 for $5 pizzas win
• Confusion: Food science makes informed choices difficult!– Chemistry: PhD often required to determine what it is.
– Labels: Farm Fresh, All Natural, Whole Grain, Real Fruit, etc.
Q: We know we should eat better & get more exercise, so why aren’t we doing it?
A: As a culture, we don’t make it a priority.
© Copyright 2011 | PCD Foundation | Confidential8
Take Control: Make a Healthy Lifestyle a Priority
1.Eat right & smart2.Exercise regularly3.Consider probiotics4.Avoid the spread of
germs5.Get some sun
6.Drink clean water7.(Try to) Reduce stress8.(Try to) Get adequate rest
9.Avoid smoke10.Laugh & stay positive!
10 Keys To A Healthy Lifestyle:
© Copyright 2011 | PCD Foundation | Confidential9
#1 Eat Right & Smart
• Plenty of fruits, vegetables & whole grains (brown rice, quinoa)– Local & seasonal, when
possible
• Lean protein sources– Plant-based & chicken; Cut
back on red meat/full-fat dairy
• Minimize saturated & trans fats– Sub legumes for meat
• ‘Right size’ the Omegas– Increase Omega-3 fatty acids
• Fatty fish, flax seeds, walnuts, avocados
– Reduce Omega-6: corn, safflower, soybean, etc. oils
• Too much suppresses immune system
”Eat food. Not too much. Mostly plants.” - Michael Pollan
• Macronutrient Breakdown:– Protein 15-20%
– Carbs 50%+
– Fat 30-35%
• 2000 Calorie Per Day Diet:– Protein 75 grams
– Carbs 250 grams
– Fat 67 grams
© Copyright 2011 | PCD Foundation | Confidential10
#1 Eat Right & Smart (cont’d)
1Food and Inflammation by Ms Lona F Sandon MEd RD www.eatright.org (American Dietetic Association)2www.weil.com 3American Dietetic Association (ADA)
• Avoid refined & processed foods!– Read & decode labels
• Consider ‘anti-inflammatory’ foods1:– Any fruit, particularly
berries of any kind– Any vegetable, especially
orange & green– Any whole grains– Walnuts, almonds, pistachios,
or other nuts & seeds– Fatty fish, olive oil & other
healthy plant based oils– Spice it up! Ginger, garlic,
curry, and other spices can have an anti-inflammatory effect
• Vitamins & Minerals: ADA rec3:– Get what you need directly
from the source – food; but– Nutrients from supplements can
help some people meet their nutrition needs
Anti-Inflammatory Diet by Dr. Andrew Weil2
QuickTime™ and a decompressor
are needed to see this picture.
© Copyright 2011 | PCD Foundation | Confidential11
1Center for Science In the Interest of Public Health. www.cspinet.org 2Do you know how much sugar you're eating? www.medicine.net; US Department of Agriculture statistics
Where We Get Our Sugar1
#1 Eat Right & Smart (cont’d)
• Limit Sugar - Starve infections!– Sugar feeds bacteria– Watch intake of refined carbs
• Americans eat 156 lbs / year2
– Cereals: Corn syrup/sugar = 45-70% of the calories.
– Soda: 12oz soda = 7-8 tsp• Same for donut, candy bar!
– Other ‘hidden’ sugar (& salt!):• Peanut butter, yogurt,
ketchup/tomato sauce (same as chocolate sauce!), canned veges, crackers & even infant formula
• Control Portions!– Fast food portions: 2 to 5x
bigger now vs. 1950; 7 reg oz vs. 12 oz kids or 16-32oz reg to lg
– 1950’s dinner plate vs. now• Not just more . . .
© Copyright 2011 | PCD Foundation | Confidential12
#2 Exercise Regularly
A valuable tool to maintain lung health (& overall health!),regular exercise . . .• Breaks up excess mucus so it can be coughed up more easily
– Vibration = a natural form of physiotherapy• Increases energy levels
– Your body can become more efficient at burning calories, thus giving you more energy throughout the day.
• Improves self-esteem– Participating in team sporting activities can minimize the
isolation some may feel at times (especially kids!).– Through the results achieved
• Strengthens the immune system– In general, you are less likely to get sick when exercising
regularly• Over-exercising can weaken the immune system, so balance is key.
• Reduces stress levels– Take your mind off the daily grind & productively channel
pent up thoughts & energy.
© Copyright 2011 | PCD Foundation | Confidential13
#3 Consider Probiotics . . . And Prebiotics
• What are probiotics? – Products containing helpful bacteria that normally inhabit
the digestive tract and help complete the digestive process.– They help restore normal gut flora.
• Where can I find probiotics? What should I look for?– Cultured milk products (i.e. yogurt with active cultures,
acidophilus milk & kefir); Natural pickles, sauerkraut, etc.– Various products on the market (i.e. Culturelle, Align)
• Always check the expiration date • Look for "colony forming units" (CFUs) in the billions• Protect supply from heat, moisture, & air
– Consider Lactobacillus GG• Survives passage through strong stomach acid
• Prebiotics may feed good bacteria. Sources:– High-fiber foods: i.e. artichokes, bananas, flax, greens,
legumes, whole grains– Supplements can be sprinkled on food, stirred into drinks,
or taken as capsules or tablets (also, look for FOS)
© Copyright 2011 | PCD Foundation | Confidential14
Other Keys to A Healthy Lifestyle
• #4 Avoid the spread of germs (. . . they’re everywhere.)– Lessen the risk per doctor’s orders
• #5 Get some sun (vitamin D)1
– Experts agree Vitamin D is crucial: May help prevent osteoporosis, depression, cancer, diabetes, obesity, etc.
– Controversy: Sun vs. Supplements? Sun Exposure = reliable way to generate D in body
• 10 tall glasses of D fortified milk daily to get minimum levels• Without sufficient vitamin D, body cannot absorb calcium• Darker skinned need 20-30x fair-skinned to generate same amount.
• #6 Drink clean water (55-65% of our body weight)
– O2 & nutrient transport, temp regulation, waste elimination, joint lubrication, major component of body fluids including mucus and tears
– Pure water or mostly water (i.e. sparkling w/lemon) / diluted juice
1“The Healing Power of Sunlight and Vitamin D: An Exclusive Interview with Dr. Michael Holick,” by Mike Adamshttp://www.naturalnews.com/rr-sunlight.html2
© Copyright 2011 | PCD Foundation | Confidential15
Other Keys to A Healthy Lifestyle
#7 (Try to) Reduce stress: Over time, here’s how stress impacts you1:
1Sadock BJ, Sadock VA (2007). Psychological factors affecting physical conditions section of Psychosomatic medicine. In Kaplan and Sadock's Synopsis of Psychiatry, 10th ed., pp. 813-828. Philadelphia: Lippincott Williams and Wilkins
Area: How it affects you:
Immune System Constant stress can make you more likely to get sick more often.
Lungs Oxidative stress = key role in injurious/inflammatory responses in airways diseases i.e. asthma & chronic obstructive pulmonary disease (COPD)
Heart High blood pressure, abnormal heartbeat (arrhythmia), blood clots, hardening of the arteries (atherosclerosis), coronary artery disease, heart attack, & heart failure.
Muscles Constant tension from stress can lead to neck, shoulder & low back pain. May make rheumatoid arthritis worse
Stomach Stomach problems? i.e. GERD, peptic ulcers, irritable bowel syndrome (IBS), ulcerative colitis . . . stress can make symptoms worse
Reproductive Organs
Linked to low fertility, erection problems, problems during pregnancy & painful menstrual periods
Skin Skin problems i.e. as acne & psoriasis made worse by stress
© Copyright 2011 | PCD Foundation | Confidential16
Other Keys to A Healthy Lifestyle
• #8 (Try to) Get adequate rest– Make time for it
• Tired/worn out body = More susceptible (i.e. illness, aging, cravings)• De-stress, relaxation/breathing techniques, B12 deficiency
• #9 Avoid smoke– Don’t do it.– Don’t be around it.
• #10 Laugh & stay positive! – Power of positive thinking not just for mental well being
anymore. Some research shows . . . • Greater resistance to the common cold1
• Better physical well being & coping skills (hardships/stress)• Lower levels of depression/distress• Reduced risk of death from cardiovascular disease
1Cohen S, et al. Emotional style and susceptibility to the common cold. Psychosomatic Medicine. 2003;53:652.
© Copyright 2011 | PCD Foundation | Confidential17
Take Action
1.Make it a priority.– Every day is a new day. We make choices every day.
2.Keep it simple. – It shouldn’t be a science project.
3.Build a routine.– If it’s not, it won’t last.
4.Make gradual changes. – Work towards long-term health gains, not ‘quick fix’
for short-term [insert wish du jour]
• Leverage resources & tools.*– Time management, healthy meal/shopping
planning/tracking, label ‘gotchas’, exercise tips & tricks, etc.
You can do it! Your body depends on it.
*Check out www.pcdfoundation.org once new site live! Or email [email protected] for specific questions, resources & tools.
© Copyright 2011 | PCD Foundation | Confidential18
Thank You
Carey Kauffman t 404.840.7151e [email protected]
"To know even one life has breathed easier because you have lived. This is to have succeeded.”
- Ralph Waldo Emerson
Have ideas & insight? Want to learn more? PCDF Health Corner