healthy 100

HEALTHY AND HAPPY 100

Chung-Che (Jeff) Chang, M.D., Ph.D.Director, Hematology and Molecular Pathology Lab.

Florida HospitalProfessor of PathologyCollege of Medicine

University of Central FloridaE-mail: c.jeff.chang.md@flhosp.org

Life Expectancy

http://media.nmfn.com/tnetwork/lifespan/#0

http://media.nmfn.com/tnetwork/lifespan/#0http://gosset.wharton.upenn.edu/mortality/per

l/CalcForm.htmlYour DNA is Not Your Destiny (cause and

results)

http://media.nmfn.com/tnetwork/lifespan/#0http://gosset.wharton.upenn.edu/mortality/per

l/CalcForm.htmlYour DNA is Not Your Destiny (cause and

results)

http://media.nmfn.com/tnetwork/lifespan/#0

http://gosset.wharton.upenn.edu/mortality/perl/CalcForm.html

Your DNA is Not Your Destiny (cause and results)

Threats to Health and How to Overcome them Number of deaths for leading causes of death in US

Heart disease: 597,689 (body weight, HTN, DM, No smoking, healthy life style) Cancer: 574,743 (cancer screen, No smoking, healthy life style) Chronic lower respiratory diseases: 138,080 (No smoking, healthy life style) Stroke (cerebrovascular diseases): 129,476 (body weight, HTN, DM, No

smoking, healthy life style) Accidents (unintentional injuries): 120,859 (No drinking, healthy life style) Alzheimer's disease: 83,494 (body weight, HTN, DM, No smoking, healthy life

style) Diabetes: 69,071 (body weight, No smoking, healthy life style) Nephritis, nephrotic syndrome, and nephrosis: 50,476 (body weight, HTN, DM,

No smoking, healthy life style) Influenza and Pneumonia: 50,097 (immunization) Intentional self-harm (suicide): 38,364 (faith, healthy life style)

10 leading cause of death in Taiwan (1) Malignant neoplasms--28.4% (2) Diseases of heart (except hypertensive diseases)--11.1% (3) Cerebrovascular diseases--7.2% (4) Pneumonia--6.1% (5) Diabetes mellitus--6% (6) Accidents and adverse effects--4.5% (7) Chronic lower respiratory diseases--4.1% (8) Hypertensive diseases--3.2% (9) Chronic liver disease and cirrhosis--3.2% (10) Nephritis, nephrotic syndrome and nephrosis--2.8%

Other chronic disease: arthritis/osteoporosis (body weight, No smoking, healthy life style)

Health Check Up

Understanding Your Results and Taking Action

BMI: weight (kg) / [height (m)]2 http://www.nhlbi.nih.gov/guidelines/obesity/BMI/bmicalc.htm

Underweight = <18.5Normal weight = 18.5–24.9 Overweight = 25–29.9 Obesity = BMI of 30 or greater

Importance of Body Weight

重或肥胖的人，如減少 10%的體重可降低

10%的總膽固醇 15%低密度脂蛋白膽固醇 30％三酸甘油酯

增加 8％高密度脂蛋白膽固醇高血壓患者可以降低 10mmHg收縮壓及舒張壓糖尿病高風險者可降低 40-60%的糖尿病的發生率

HTNNormal: systolic blood pressure less than 120 mmHg

and a diastolic blood pressure less than 80 mmHgPrehypertension: systolic blood pressure blood

pressure is between 120/139 mmHg or diastolic blood pressure 80/89 mmHg

Hypertension : systolic blood pressure above 140 mmHg or a diastolic blood pressure above 90 mmHg

Those who do not have high blood pressure at age 55 face a 90 percent chance of developing it during their lifetimes.

Diabetes

Hg A1C (A1C test measures your average blood glucose for the past 2 to 3 months): greater than or equal to 6.5%

Fasting Plasma Glucose (FPG): greater than or equal to 126 mg/dl

Random (also called Casual) Plasma Glucose Test (when you have severe diabetes symptoms): greater than or equal to 200 mg/dl

Prediabetes

A1C of 5.7% – 6.4% Fasting blood glucose of 100 – 125 mg/dl See more at:

http://www.diabetes.org/diabetes-basics/diagnosis/#sthash.IDiWiOFk.dpuf

TC: total cholesterol, TG: triglyceride, HDL: high density lipoproteinLDL: low density lipoprotein

Everyone should have their cholesterol (lipids) checked every five years after age 20, according to the American Heart Association.

B型肝炎表面抗原﹙ HBsAg﹚ 及 C型肝炎抗體 (anti-HCV) Yearly blood work should include

a blood count to rule out any bleeding problems, glucose levels to detect diabetes, thyroid function tests to rule out any thyroid

disorder, and blood electrolyte counts, which can detect kidney

problems and early heart problems.

Cancer ScreeningBreast cancer

Yearly mammograms are recommended starting at age 40 and continuing for as long as a woman is in good health

Clinical breast exam (CBE) about every 3 years for women in their 20s and 30s and every year for women 40 and over

Women should know how their breasts normally look and feel and report any breast change promptly to their health care provider. Breast self-exam (BSE) is an option for women starting in their 20s.

Some women – because of their family history, a genetic tendency, or certain other factors – should be screened with MRI in addition to mammograms.

For more information, call the American Cancer Society and ask for our document called Breast Cancer: Early Detection.

Colorectal cancer and polyps Beginning at age 50, both men and women should follow one

of these testing schedules:

Tests that find polyps and cancer Flexible sigmoidoscopy every 5 years*, or Colonoscopy every 10 years, or Double-contrast barium enema every 5 years*, or CT colonography (virtual colonoscopy) every 5 years*

Tests that primarily find cancer Yearly fecal occult blood test (gFOBT) or Yearly fecal immunochemical test (FIT) every year

http://www.cancer.org/cancer/colonandrectumcancer/moreinformation/colonandrectumcancerearlydetection/colorectal-cancer-early-detection-acs-recommendations

Cervical cancer

Screen begin at age 21. Women between ages 21 and 29 should have a Pap test every 3 years.

HPV testing should not be used in this age group unless it is needed after an abnormal Pap test result.

Women between the ages of 30 and 65 should have a Pap test plus an HPV test (called “co-testing”) every 5 years. This is the preferred approach, but it is also OK to have a Pap test alone every 3 years.

Women over age 65 who have had regular cervical cancer testing with normal results should not be tested for cervical cancer.

Women with a history of a serious cervical pre-cancer should continue to be tested for at least 20 years after that diagnosis, even if testing continues past age 65.

A woman who has had her uterus removed (and also her cervix) for reasons not related to cervical cancer and who has no history of cervical cancer or serious pre-cancer should not be tested.

A woman who has been vaccinated against HPV should still follow the screening recommendations for her age group.

Endometrial (uterine) cancer

Women should report any unexpected bleeding or spotting to their doctors.

Lung cancer

Not recommend tests to screen for lung cancer in people who are at average risk of this disease.

If you meet all of the following criteria then you might be a candidate for screening: 55 to 74 years of age In fairly good health Have at least a 30 pack-year smoking history AND are

either still smoking or have quit smoking within the last 15 years

Vaccination

Flu: every year in late Sep. to early Oct.Pneumococcal Vaccination: at age of 65 years

or older, or 5 years after 1st dose received before age of 65

Healthy Life Style

Health: Not just absence of disease.True health: mind, body, heart, and spirit all play

vital roles in achieving optimal health.Healthy life style: Diet, activity, managing

stress/stress-relieving (meditation), building and strengthening relationships, finding meaning and purpose, and maintaining positive change.

Faith playing an important role.Re-engineering Your Environment.

Diet Maximize—Plant foods by choosing whole grains, fruits, vegetables;

water and nuts-fiber is your best new friend. Don’t constantly eat the same things. Maximize variety and color. Maximize your taste. Enjoy your food—without this, the changes won’t last.

Moderate—The amount of food you eat. Feel comfortably full and not until you are stuffed. Consider smaller, more frequent meals (five smaller meals a day

instead of three larger ones) Moderate any stress when eating—eating should be a blessing and a

pleasure. Minimize—Minimize intke of animal protein, sugars, sugar substitutes,

salt, saturated fats. Saturated fats are usually solid or almost solid at room temperature. All

animal fats are saturated. Processed and fast foods are also saturated.

Sugar is the worst

3 teaspoons in milk, 6.5 teaspoons in chocolate milk, 8.5 teaspoons in orange juice, 9.5 teaspoons in coke, and 10.75 teaspoons in lemonade

Recommended sugar intake: Adult: 6 to 9 teaspoons a day; Children: 3 to 5 teaspoons a day

Average American consumes 22 teaspoons

Exercise

Housework and gardening are not enough to challenge your body’s capacity.

You need regular exercise: cardiovascular endurance, strength or resistance training, and flexibility exercises: qigong and yoga

Go for a brisk walk: a gentle, low-impact exercise and easy on the joints, 30 minutes a day

Stretch – in bed is easiest: a good morning wake-up stretch before you climb out of bed: twist your body left and right, lift your arms overhead and contort your facial muscles (a recipe for staying youthful). Take 15 rounds of deep breathing.

Your maximum heart rate is about 220 minus your age.

Heart rate during moderately intense activities is about 50-69% of your maximum heart rate.

Heart rate during hard physical activity is about 70% to 85% of the maximum heart rate.

For Overall Cardiovascular Health: At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week

for a total of 150 minutesOR At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total

of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activityAND

Moderate- to high-intensity muscle-strengthening activity at least 2 days per week for additional health benefits.

For Lowering Blood Pressure and Cholesterol: An average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4

times per week

Four types of exercise

Balance: stand on one foot, Yoga, Tai ChiStrength: 8 to 12 repetitions, working the

muscles to the point of fatigue for each muscle group; Yoga

Endurance: Walking brisklyFlexibility: Stretch, Yoga

Love and Faith

Hug someone you love Religion

http://www.hpa.gov.tw/BHPNet/Web/Index/Index.aspx

http://www.care2.com/greenliving/16-simple-ways-to-upgrade-your-health-today.html

http://www.chiphealth.com/http://www.hpa.gov.tw/BHPNet/Web/

Service/GymnasticsPlace.aspx

Acknowledgment

Vicky Horngwen (Erica) Hsieh

http://www.doctorswithoutborders.org/