4 Healthy is… Living well despite your inescapable illnesses and diseases. Total Wellness is… The balance and integration of the physical, intellectual, emotional, spiritual, occupational, environmental, and social aspects of the human condition.
5 7 Dimensions of Wellness Occupational Spiritual Emotional Physical Intellectual environmental Social
6 “Women’s health has moved beyond something people just talk about at the policy level.” Elena Rios, MD, Executive Director of the National Hispanic Medical Association
7 History of Women’s Health Past (10-15 years ago) Heart attacks misdiagnosed Standard diagnostic tests Screenings were unimportant Lack of communication Present Symptoms in women are well known and treated effectively More reliable testing (gender specific) Screenings and prevention are extremely important Easier and more supportive environment National Institute of Health
8 What are the 3 leading causes of death in women?
9 Leading Causes of Death for Women #1 Heart Disease #2 Cancer #3 Stroke CDC, National Vital Statistics Report, 2007
11 Heart Disease “The Silent Killer” #1 killer in both women and men 2/3 of women who suffer a heart attack do not make a full recovery. 500,000 women die yearly Study from American Heart Association identifies how many women considered heart disease as the #1 killer. 1997 = 33% 2006 = more than 50% American Heart Association, 2007
12 Heart Disease Risk Factors Genetic makeup Family History Gender Race Aging Process Smoking Lack of Physical Activity Depression Stress Diet (cholesterol) High Blood Pressure Diabetes Obesity American Heart Association, 2007
13 Shortness of breath Nausea/vomiting Back or jaw pain Indigestion or Abdominal pain Vague complaints Women vs. Men Feels like… a mouse vs. an elephant on chest American Heart Association, 2007 Mayo Clinic, 2007 As with men, women’s most common heart attack symptom is chest pain or discomfort. But women are somewhat more likely than men to experience some of the other common symptoms particularly:
14 The Problem?? Heart disease in women is difficult to diagnose Why? 1. Don’t show a clear clog 2. Women tend to down play their own symptoms “Women don’t always present with one big kink in the garden hose.” Dr. Sujoya Dey, University of Michigan Cardiovascular Center American Heart Association, 2007 Mayo Clinic, 2007
16 Cancer #2 leading cause of death in women What are the top 3 cancers in women?
17 #1 Lung Cancer #2 Breast Cancer #3 Colorectal Cancer CDC, National Vital Statistics Report, 2007
18 Lung Cancer 79% of lung cancer is caused by smoking. More Americans die from lung cancer than from breast, prostate and colorectal cancers combined. Risk Factors:k Smoking and being around others' smoke Things around us at home or work (such as radon gas) Personal traits (such as having a family history of lung cancer) American Cancer Society, 2007
23 Breast Cancer Most common cancer except for skin cancer In 2007, over 178,480 women will be diagnosed with invasive breast cancer vs. 212,920 in 2006 In 2007, over 40,460 or 1 in 35 women died from breast cancer Death rates have declined due to better treatment and earlier detection – 2 ½ million breast cancer survivors in the US. Susan G. Komen Breast Cancer Foundation, 2007
24 Risk Factors Uncontrollable Being a woman Getting older Family History Biopsy (Pre-Cancerous Condition) 1 st period before age 12 Menopause after 55 Positive testing for breast cancer gene (BRCA1 & BRCA2) Controllable More than 1 alcoholic drink a day Obesity after menopause Weight gain as an adult Recent use of oral contraceptives Never having children 1 st child after age 30 Current/recent use of HRT Susan G. Komen Breast Cancer Foundation www.komen.org
25 Some New lump in the breast or underarm (armpit). Thickening or swelling of part of the breast. Irritation or dimpling of breast skin. Redness or flaky skin in the nipple area or the breast. Pulling in of the nipple or pain in the nipple area. Nipple discharge other than breast milk, including blood. Any change in the size or the shape of the breast. Pain in any area of the breast. Warning Signs of Breast Cancer Centers for Disease Control
26 Breast Health Care ~ Perform breast self- exams each month. Have mammograms and clinical breast exams as recommended by health care provider. Susan G. Komen Breast Cancer Foundation, 2007
28 Colorectal Cancer Occurs in digestive system 26,699 women die annually in the US (ACS2004) Risks Factors Women Family history & ethnic background Personal history Age, diet, lack of exercise, overweight, smoking, & alcohol use Centers for Disease Control, 2007 American Cancer Society, 2007
29 Colorectal cancer first develops with few, if any, symptoms. However, if symptoms are present, they may include: Symptoms Blood in or on the stool A change in bowel habits Stools that are narrower than usual General, unexplained stomach discomfort Frequent gas, pains or indigestion; Unexplained weight loss Chronic fatigue Colorectal Cancer Centers for Disease Control
30 Screening Saves Lives You should begin screening for colorectal cancer soon after turning 50. It is estimated that at least 50%–60% of colorectal cancer deaths could be prevented if all men and women aged 50 years or older were screened routinely. Centers for Disease Control
32 Stroke “Brain Attack” Blood flow cut off to the brain or blood vessel bursts Leading cause of long-term disability in the U.S. (American Heart Association, 2004) 46,000 more women than men have a stroke annually (American Heart Association, 2007) Risk Factors: Family history or personal history Age Smoking, heart disease, diabetes, high blood pressure American Stroke Association www.strokeassociation.org
33 If you believe someone is having a stroke… www.ninds.nih.gov Call 911 immediately!
34 If you think someone may be having a stroke, act F.A.S.T. and do this simple test: Act F.A.S.T. FACE Ask the person to smile. Does one side of the face droop? ARMS Ask the person to raise both arms. Does one arm drift downward? SPEECH Ask the person to repeat a simple sentence. Are the words slurred? Can he/she repeat the sentence correctly? TIME If the person shows any of these symptoms, time is important. Call 911 or get to the hospital fast. Brain cells are dying. National Stroke Association
36 Are You at Risk? Risk Factors you can control: –High Cholesterol –High Blood Pressure – Diabetes –Obesity/Overweight –Physical Inactivity –Smoking Risk Factors you can’t control: –Age –Gender –Heredity and Race –Previous medical conditions National Stroke Association
37 Know Your Numbers Cholesterol Your total blood cholesterol level Desirable — Less than 200 mg/dL Borderline high risk — 200–239 mg/dL High risk — 240 mg/dL and over LDL “bad cholesterol” Less than 100 mg/dL Optimal 100-129 mg/dL Near Optimal 130-159 mg/dL Borderline High 160-189 mg/dL High 190 & above Very High HDL “good cholesterol” 50 mg/dL or higher National Women’s Health Resource Center
38 Blood Pressure –Less than 120/80 mmHg“Normal” –120 to 139 / 80 to 89“Pre-hypertension” –140 over 90“High” Know Your Numbers Special Considerations for Women: Taking the birth control pill Pregnancy Overweight Following menopause African American Family history American Heart Association
39 Diabetes is a disease in which the body does not produce or properly use insulin. Type 1 Type 2 Gestational Diabetes Common Symptoms: Thirst, frequent urination, tired, blurred vision, frequent infections, slow wound healing. Screening: Fasting Glucose Less than 100 mg/dL Know Your Numbers American Heart Association
40 Obesity/Overweight 64% of adults are overweight in the U.S. Obesity is the second leading cause of unnecessary deaths. Women with excess body fat are at a higher risk of heart disease – even if they don’t have other risk factors. Screening: Body Mass Index Waist Circumference Know Your Numbers American Obesity Association http://obesity1.tempdomainname.com
41 Lifestyle Changes – Be Active! Pick something you love to do and get moving! Aim for 30 minutes most days of the week. Lower Your Risk…
42 There is no doubt, women are the stronger species With some biological factors going against us like HormonesHormones PregnancyPregnancy MenopauseMenopause
43 The Average Women Loses about 5 pounds of muscle every decade. Adds about 10 pounds of fat every decade. Reduces her muscle mass by 1/3 by the age of 50. Strength loss is 12-14% per decade after the age of 50. Can have half her original muscle tissue by 60, with a high percentage of body fat Might not have enough muscle mass. This will absolutely increase the risk of serious problems such as lower back pain, heart disease, stroke, diabetes and bone loss.
44 Train to Maintain Between the ages of 40-70 it is estimated that our fat free mass declines by 40%! Each pound of lean tissue burns approximately 35 to 50 calories per day. A loss of just ½ lb. Of muscle could cause weight gain of almost 3 pounds in 1 year. This could extend to 25 pounds in 10 years, 50 pounds in 20 years and 75 pounds in 30 years!
45 Lifestyle Changes – Healthy Diet –Focus on fruit (fresh, frozen, canned or dried) –Vary your veggies (eat more dark green & orange) –Get your calcium-rich food –Make half your grains whole –Go lean with protein Find your balance between food and physical activity –Remember the 80/20 Rule!!! Lower Your Risk… USDA-Mypyramid.gov
46 NUTRIENT WOMENS ESSENTIALS DAILY DOSAGE VITAMIN E Vitamin E is a powerful antioxidant that is helpful during the menstrual cycle 200 IU VITAMIN B'S B Vitamins help with energy, metabolism and hormone production Folic Acid: 400 mcg B-1: 1 to 2 mg B-6: 2 mg B-12: 5 mcg VITAMIN CSupports immune system500 - 1000 mg CALCIUM MAGNESIUM AND IRON Essential for bone support and the prevention of osteoporosis Pre menopausal 1,000 mg Menopausal 1,500 mg MULTIVIVITAMIN Provides 26 essential vitamins and minerals One a day FISH OIL Omega-3 fatty acids support a healthy heart and maintain triglyceride and cholesterol levels in the normal range 1,000 to 3,000 mg
47 More Lifestyle Changes –Maintain a healthy weight –Moderate alcohol use –Prevent/control Diabetes –Be smoke free –Reduce your stress –Get routine exams & Screenings –Know your family history –Be good to yourself Lower Your Risk… Centers for Disease Control "The way you treat yourself sets the standard for others." ~ Sonya Friedman
48 Prevention Is The Key: ½ of Chronic Illness is related to lifestyle & behavioral factors. 47% of premature deaths in US could be prevented by modifying lifestyle behaviors. American Heart Association
49 A balance of weight training, lower intensity cardio, sleep and adequate food intake including carbohydrates, fiber and fluids. - Scott Josephson, M.S. Exercise Physiologist & Dietitian
53 Ok, Now What? Make a Difference in Your Health and Take Action!
54 Create an Action Plan: 1.Decide what you want (your goal) 2.Visualize achieving this goal 3.Write it down 4.Include details 5.Reread it often 6.Take small steps, don’t expect to change behaviors over night! 7.Reward yourself
55 Put it in writing! 1.Write down your goal. 2.List 5 benefits you will enjoy as a result. 3.What is your current status? 4.When are you going to accomplish this goal? 5.List 5 obstacles you will have to overcome. 6.What knowledge will you need to acquire? 7.Identify the people and organizations whose assistance you will need.
56 Take Care of Your Body Now So you’re in good shape for the future!
57 Believe… …anything is possible! “ The only reason the bumble bee can fly is because no one told her that she can’t!”
58 Helpful Websites Go Red for Women www.goredforwomen.org Centers For Disease Control www.cdc.govwww.cdc.gov The Way To Eat www.thewaytoeat.netwww.thewaytoeat.net The National Women’s Health Information Center www.4women.gov www.4women.gov The Mayo Clinic www.MayoClinic.comwww.MayoClinic.com National Cancer Institute www.cancer.govwww.cancer.gov National Osteoporosis Foundation www.nof.orgwww.nof.org Womens Health www.womenshealth.govwww.womenshealth.gov American Heart Association www.americanheart.govwww.americanheart.gov American Stroke Association www.strokeassociation.orgwww.strokeassociation.org National Stroke Association www.stroke.orgwww.stroke.org Susan G. Komen www.Komen.orgwww.Komen.org