What is it? Dietary Approaches to Stop Hypertension Especially great for hypertension/prehypertension Low sodium/sodium free Rich in fruits, vegetables & whole grains Low-fat/non-fat dairy High fiber, low to moderate fat intake, rich in potassium, calcium and magnesium
Who Recommends It? Ranked #1 Overall Diet by US News & World Report Recommended by USDA, Heart Health Association, and US High Blood Pressure Guidelines (JNC7) Endorsed by: National Heart, Lung, Blood Institute American Heart Association (AHA) 2010 Dietary Guidelines for Americans US Guidelines for treatment of high blood pressure 2011 AHA Treatment Guidelines for Women The Mayo Clinic
Benefits? Reduce blood pressure Reduce risk of stroke and heart disease Reduce development of kidney stones Improve cholesterol Improve insulin sensitivity
Low Salt Defined The 2010 Dietary Guidelines recommends reduction to 1500 mg/day (at risk) Non-risk/healthy individuals reduce to 2300 mg/day
Who is classified as high risk? People >51 years old Those with high blood pressure or hypertension People with diabetes, have been told at risk for diabetes Those with chronic kidney disease African-Americans
Chronic Kidney Disease DASH-style Diet Effective in Preventing, Delaying CKD Progression Showed the DASH diet to be especially beneficial for slowing progression of disease for those in stage 1 or 2 kidney disease
Breast Cancer Prevention Low-carb diets, dietary approaches to stop hypertension- style diets and the risk of postmenopausal breast cancer Followed 85k women for 25 years in Nurses Health Study. Showed that DASH diet reduced risk of Estrogen Receptor negative breast cancer. Supported increased intake of fruits/veggies to be particularly beneficial
Type II Diabetes Prevention Diet-quality scores and the risk of type 2 diabetes in men Followed 40k men over 20 years in Health Professionals Follow Up Study. Found that men who conformed to DASH style dietary approach had les risk of developing diabetes Found that the heavier the subject, the less benefit of risk reduction
Preventing Colorectal Cancer The Mediterranean and DASH diets & Colorectal Cancer Showed that those following the DASH diet were less likely to develop colorectal cancer. Those following the Mediterranean diet didnt show the same results.
Preventing Heart Failure Relation of consistency with the DASH diet and the incidence of heart failure in men aged 45 to 79 years Followed 38,987 men over a 7 year span. Showed that men aged 45-79 had a 22% lower risk of developing heart failure if they ate a diet consistent with the DASH principles
Lowering Adolescent Blood Pressure The efficacy of a clinic-based behavioral nutrition intervention emphasizing DASH-type diet for adolescents with elevated blood pressure. Showed that teens who followed the DASH diet were able to reduce blood pressure and encourage lasting changes in improving diet.
Weight Loss Comparison of Strategies for Sustaining Weight Loss, The Weight Loss Maintenance Randomized Control Study Detailed how people were able to maintain weight loss while continuing to follow DASH diet
Why Effective for Weight Loss? Diets rich in fruits/veggies are very filling yet low in calories Incudes protein rich foods which further increase satiety and prevent blood sugar crashes Focuses on positive changes in diet modification Is meant to be a lifestyle intervention instead of a short term diet.
Helpful Web Tools http://www.dashforhealth.com/about-dash-diet/
HOW CAN TECHNOLOGY INFLUENCE PHYSICAL ACTIVITY? Technology can increase motivation for exercising Apps in mobile devices help us track our daily activity in easy ways Manage time and effort to achieve goals in personal fitness
TECHNOLOGIES FOR WELLNESS Nutrition, Diet, and Calories Tracking Steps and Calories Tracking Physical Activity Tracking Physical Activity and Heart Rate Other Technology
Nutrition, Diet, and Calories Tracking Use personalize data to build your profile and strategies for success Track all your daily recommended DASH servings and keep a history of your food intake Review of daily food intake for future advice on new paths for staying healthy MyDashDiet APP MyFitnessPal Track calorie intake Wide library of foods, so that input can be easier to use do Exercise input for a better feedback in your day
CALORIE AND STEP TRACKING Tracks: Steps Calories Distance Sync with your phone for a better feedback of daily activity NIKE + IPOD + IPHONE Tracks: Steps Speed Distance Calories Syncs to your ipod or iphone to provide feedback and monitored your workout
Physical Activity Tracking Nike+ FuelBand Tracks: Movement, steps, calories, and fuel. Fuel increases with how much physical activity you do Tracks: Movement, steps, swimming, calories, and will let you know when you reach your daily goal or stood still for too long
More. Tracks : Movement, steps, stairs, distance, and sleep patters. These devices do the same thing and are able to sync with your phone through their own app to give you more detail in your daily activity. Includes a vibrating alarm to wake you up and help your sleeping patterns.
Physical Activity and Heart Rate Tracks: Training patterns, running, speed, GPS, altitude, calories, distances, and hearth rate. Heart Rate is monitored for a better feedback during physical activity to know how intense is your activity. The higher heart rate the more intense the activity. Used by: High-performance Athletes
More Tracks: Daily activity, manages your progress, measures heart rate, and provides you with built goals for cultivating a healthier life style Tracks: Movement, calories, heart rate, temperature, helps to stop sweet from getting in your eyes These devices sync to your mobile device for further feedback on workout progress and goal.
More.. Tracks: Movement, steps, altitude, calories, sleep patterns, and heart rate. Syncs to your mobile device for more detail in your daily and sleeping patterns.
More… Tracks… This is very innovative since is a very small device which will be recording all your physical activity + your heart rate
Other Technology Bluetooth Head Phones Wireless headphones elite athletes or casual exercisers
More.. This device can sync with your mobile device for a better feedback on your wellness and fitness http://www.youtube.com/watch?v=NGP6I71zYD4&feature=player_embe dded
More… This device tracks the condition of air letting you know how much polluted it is or how pure for a better breathing experience and wellness enhancement. http://www.youtube.com/watch?v=jcvCGbT37 CU
PHYSICAL ACTIVITY Leave all afternoon for exercise and recreation, which are as necessary as reading. I will rather say more necessary because health is worth more than learning. -Thomas Jefferson
Benefits of Physical Activity Improves your chances of living longer and living healthier Helps protect you from developing heart disease and stroke or its precursors, high blood pressure and undesirable blood lipid patterns Helps protect you from developing certain cancers, including colon and breast cancer, and possibly lung and endometrial (uterine lining) cancer Helps prevent type 2 diabetes and metabolic syndrome Helps prevent the insidious loss of bone known as osteoporosis Reduces the risk of falling and improves cognitive function among older adults Relives symptoms of depression and anxiety and improves mood Prevents weight gain, promotes weight loss, aids weight maintenance Improves heart-lung and muscle fitness Improves sleep (Harvard School of Public Health)
The Consequences of Physical Inactivity More of us are overweight Adult (and childhood) obesity/overweight level continues to increase: 68% of all Adults are obese or overweight. It is more difficult today to create an active lifestyle People are less active due to technology and better mass transportation. Sedentary jobs have increased 83% since 1950; Physically active jobs now make up only about 25% of our workforce. That is 50% less than 1950. Our average work week is longer. Americans work 47 hours a week - 164 more hours a year than 20 years ago. Extra weight costs us physically and financially Obesity costs American companies $225.8B per year in health-related productivity losses. The average healthcare cost exceeds $3,000 per person annually. An obese employee costs employer additional $460 to $2,500 in medical costs and sick days per year. (American Heart Association (AHA), 2013)
Definitions Physical Activity Any bodily movement produced by the contraction of skeletal muscles that results in a substantial increase in caloric requirements over resting energy expenditure Exercise A type of physical activity consisting of planned, structure, and repetitive bodily movement done to improve and or maintain one or more components of physical fitness (ACSM, Guidelines for Exercise Testing and Prescription, 2013)
ACSM Recommendations Children & Adolescents (6-17) 60 minutes or more of physical activity every day (moderate*- or vigorous**-intensity aerobic physical activity). Vigorous-intensity activity at least 3 days per week. Muscle-strengthening and bone- strengthening activity at least 3 days per week. Adults (18-64) 150 minutes a week of moderate- intensity, or 75 minutes a week of vigorous-intensity aerobic physical activity Muscle-strengthening activities that involve all major muscle groups performed on 2 or more days per week. Older Adults (65+) Follow the adult guidelines, or be as physically active as possible. Avoid inactivity. Exercises that maintain or improve balance if at risk of falling.
Moderate vs. Vigorous Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. Vigorous-intensity physical activity causes rapid breathing and a substantial increase in heart rate. LightModerateVigorous Walking/RunningWalking around a store Walking at brisk pace Walking at a very very brisk pace, Jogging, Hiking at moderate grade, running Household/Occup ational Working on a computer while sitting, washing dishes Sweeping floors, vacuuming, mopping Shoveling sand, carrying heavy loads Leisure time and Sports Croquet, fishingBallroom dancing, Basketball- shooting around Swimming, Bicycling, competitive sports
Exercise How often should I exercise per week? ACSM and AHAs physical activity guidelines recommend moderately intense aerobic exercise (like walking) 30 minutes a day, five days a week or vigorously intense aerobic exercise (like jogging) 25 minutes a day, three days a week. Older adults (those over 65 or adults under 65 with chronic conditions) should do moderately intense aerobic exercise 30 minutes a day, five days a week or vigorously intense aerobic exercise 20 minutes a day. They should also perform balance exercises. How often should I do resistance/weight training exercises? ACSM and AHAs physical activity guidelines state resistance training at least twice per week provides a safe and effective method to improving muscular strength and endurance by 25 percent to 100 percent or more. It is recommended that eight to 10 exercises with eight to 12 repetitions be performed on two non- consecutive days using the major muscles. Older adults (those over 65 or adults under 65 with chronic conditions) should do eight to 10 strength-training exercises, 10-15 repetitions of each exercise twice to three times per week.
Walking vs. Running Walking briskly can lower your risk of high blood pressure, high cholesterol, and diabetes as much as running can Researchers assessed walking and running expenditure by distance, not by time. Running significantly reduced risk for first-time hypertension 4.2 percent and walking reduced risk 7.2 percent. Running reduced first-time high cholesterol 4.3 percent and walking 7 percent. Running reduced first-time diabetes 12.1 percent compared to 12.3 percent for walking. Running reduced coronary heart disease 4.5 percent compared to 9.3 percent for walking. People are always looking for an excuse not to exercise, but now they have a straightforward choice to run or to walk and invest in their future health, said Paul T. Williams, Ph.D., the studys principal author
Walking Paths American Heart Association App StartWalkingNow.org
Barriers of Physical Activity Lack of time Lack of motivation Lack of energy Lack of knowledge about exercise Dislike of sweating or vigorous exercise Physical barriers (e.g., obesity, injury, disease) Poor body image Extrinsic motivation Bad past experience with exercise Fear of injury Family/friend/work obligations Lack of social support Culturally inappropriate activities and gender role expectations Lack of access to programs or facilities Cost of programs and facilities Safety concerns-unsafe neighborhoods, heavy traffic Bad weather Lack of shower facilities
Improvements Improves blood circulation, which reduces the risk of heart disease Keeps weight under control Helps in the battle to quit smoking Improves blood cholesterol levels Prevents and manages high blood pressure Prevents bone loss Boosts energy level Helps manage stress Releases tension Promotes enthusiasm and optimism Counters anxiety and depression Helps you fall asleep faster and sleep more soundly Improves self-image Increases muscle strength, increasing the ability to do other physical activities Provides a way to share an activity with family and friends Reduces risk of stroke Establishes good heart-healthy habits in children Helps delay or prevent chronic illnesses and diseases associated with aging Maintains quality of life and independence longer for seniors
Tips to Get Started and Stay Active Appropriate attire. Start slowly Schedule your workouts Be flexible Hire a Personal Trainer Keep reasonable expectations of yourself. Set goals for yourself. Look for chances to be more active during the day. Don't get discouraged Don't exercise right after meals, when it's very hot or humid, or when you just don't feel up to it. Choose activities that are fun for you Keep it brisk! Add variety Ask family and friends to join you (or a dog!) Use your home Use variety to keep your interest up. Use music to keep you entertained. Track and celebrate your success. Note your activities on a calendar or in a logbook. Keep a record of your activities. Reward yourself at special milestones.