prevention - what you do today affects tomorrow

PREVENTION – WHAT YOU DO TODAY WILL AFFECT TOMORROW

Dolores Van Bourgondien, ANP-BC, RN,MSN, BA, MA

October 2nd, 2013

Prevention

• Know your numbers• Annual visits and screening• Diet• Exercise• Mind-body

What is prevention

Prevention

Prevention• The most important part of preventive

health care is maintaining good health habits. This includes:

• Daily exercise• Weight Control• Proper nutrition• Avoidance of smoking and drug abuse• Abstinence from, or moderation of alcohol• Proper control of any diseases or disorders,

such as high blood pressure, diabetes, cholesterol

Periodic Screening• 1. Periodic screening of adults for specific problems is important and

recommended:• Pap smear• Breast self-examination• Mammography• Testicular self-examination• PSA test• Cholesterol screening• Colon cancer screening• CT scan to screen smokers for lung cancer• Abdominal aortic ultrasound• Blood pressure

Immunizations

• 3. Keep immunizations up-to-date• Flu Shots• Pneumonia• Tetanus – Tdap/TD

Know your Numbers • Height• Weight• BMI• Fat %• Waist Circumference• Blood Glucose Level• HGBA1C• Cholesterol• Total• LDL• HDL• Triglycerides

BMI

BMI• BMI (Body Mass Index) is a

measurement of body fat based on height and weight that applies to both men and women between the ages of 18 and 65 years.

• BMI can be used to indicate if you are overweight, obese, underweight or normal. A healthy BMI score is between 20 and 25. A score below 20 indicates that you may be underweight; a value above 25 indicates that you may be overweight.

BMI

Fat %

Fat %• The amount of body fat that you do or

do not have can be potentially dangerous to your health. Carrying too much body fat can increase your risk of developing serious health problems such as high blood pressure, high cholesterol, heart disease, diabetes, and cancer. Too little body fat deprives your body of stored energy, protection of your organs and can potentially cause your body to enter a state of catabolism, which is when your body begins to use muscle protein as fuel.

Fat %

Waist Circumference

Waist Circumference• Measuring waist circumference helps

screen for possible health risks that come with overweight and obesity. If most of your fat is around your waist rather than at your hips, you’re at a higher risk for heart disease and type 2 diabetes. This risk goes up with a waist size that is greater than 35 inches for women or greater than 40 inches for men. To correctly measure your waist, stand and place a tape measure around your middle, just above your hipbones. Measure your waist just after you breathe out.

Waist Circumference

PREVENTION TIPS

Diet - Importance• to maintain health by preventing

loss of muscle strength, bone mass, and vitamin deficiency states;

• to prevent diseases such as heart attacks, strokes, obesity, osteoporosis, and certain cancers; and

• to help control and/or treat chronic diseases and conditions such as high blood pressure, diabetes mellitus, and celiac disease.

Diet - Importance• emphasize fruits, vegetables,

whole grains, and fat-free or low-fat milk and milk products;

• include lean meats, poultry, fish, beans, eggs, and nuts; and

• be low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

Exercise

• 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and

• muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Exercise

Exercise

Mind – Body

Practices to Fight Stress

Take home message

• You can prevent future chronic diseases• Know your Numbers• Get routine check ups and screenings• Eat smart• Exercise Daily• Maintain healthy weight• Defuse Stress

QUESTIONS?