Life Style Management

PAST Vs PRESENT

Prevention is Better than Cure

I love my India
Indian Scenario
-Risk of obesity in India is highest in the 20% of the population that consumes 80% of visible dietary fat. - 35% of the 120 million urban Indians are seriously obese - Indian middle class has got the wealth but it is fast loosing its health. - Mc Donald like junk food chains are growing by 40% every year - Lack of awareness Everybody knows that fat is ugly but many people are unaware that it is dangerous too
Prevention is Better than Cure

Risk of obesity in India is highest in the 20% of the population that consumes 80% of visible dietary fat.

I love my India
Indian Scenario
- India Ranks among TOP 10 obese nations of the world. - 50% urban women above 35 have unhealthy body shapes. - ONE out of every 10 urban Indian children is overweight. - 35 million diabetics in India. Obesity is major cause of diabetes. - India has got worlds largest population of diabetic & heart patients. - Indians are obese not only because we eat unhealthy fat rich foods but we also move less.
Prevention is Better than Cure

Ischaemic Heart Disease

World Rank Order of Disease Burden Lower resp infection

Diarrhoeal diseases Perinatal Major depression Isch heart disease Cerebrovasc diseas TB Measles Traffic accidents Cong anomalies Malaria COPD Falls Fe-def anaemia Prot-energy malnut Year 1990 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15
16

1990

2020

1 Isch heart disease 2 Major depression 3 Traffic accidents 4 Cerebrovasc disease 5 COPD 6 Lower resp infection 7 TB 8 War 9 Diarrhoeal diseases 10 HIV 11 Perinatal 12 Violence 13 Cong anomalies 14 Self-inflicted injuries 15 Bronchial and lung CA Year 2020

17

19 28

33

19 24

25 37

39

Coronary Heart Disease Death Rate in Last 30 years

Western Countries 60%

USA

China

India

75%

70%

4 folds

Life Style?
What is Life-Style? The way you Live??? It is the way you Live, Behave, Think & React

Prevention is Better than Cure

Todays Life Style.

High Stress Levels Sedentary Job/Lack of Exercise Long Working Hours Shift Working High Fat diet Smoking/Alcohol Inadequate sleep Overweight Predominance of Type A Behavior

Prevention is Better than Cure

Dangers of unhealthy Life Style

Obesity Heart Diseases (Coronary Artery disease) Diabetes Hypertension High cholesterol Some cancers
Genetics creates the path and Life-style decides the fate
Prevention is Better than Cure

Heart Diseases

Prevention is Better than Cure

Heart Diseases Myth : fat deposits at old age! It starts from 2 years of age
Foam Cells Fatty Streak Intermediate Lesion Atheroma Fibrous Plaque Complicated Lesion/ Rupture

From First Decade

From Third Decade

From Fourth Decade

Prevention is Better than Cure

Heart Diseases Prevention

RISK FACTORS
You cant help it ! Age: Men > 45; Women > 55 Sex Family History You can !! High Cholesterol Smoking High Blood Pressure Diabetes Obesity Alcohol Physical Inactivity

Prevention is Better than Cure

CORONARY ANGIOGRAM & ANGIOPLASTY

Heart Disease -Take home message

Heart disease is often avoidable. Following a hearthealthy lifestyle doesn't have to be complicated, and it doesn't mean you need to live a life of self-deprivation. Instead, find ways to incorporate heart-healthy habits into your lifestyle and you may well enjoy a healthier life for years to come.

Prevention is Better than Cure

TOBACCO
Accelerates heart disease
HDL LDL / TRIGLYCERIDES Blood Pressure Clot formation Response to hypertension medication

EITHER SMOKER OR NON-SMOKER

ALCOHOL
HEAVY DRINKING HYPERTENSION

MILD ALCOHOL USE (< 60 ML/DAY) - DECREASES CAD

Diabetes

Diabetes mellitus (DM) is a condition that affects the bodys ability to regulate the level of glucose in the blood In healthy people insulin helps to regulate the glucose or the blood sugar levels In diabetics, the body does not produce enough insulin or does not use the produced insulin effectively. This results in a high level of glucose in the blood and this condition is known as hyperglycemia.
Prevention is Better than Cure

High Cholesterol
Everybody needs cholesterol, it serves a vital function in the body. It circulates in the blood. Too much cholesterol can deposit in the arteries in the form of plaque and block them No symptoms till heart attack Desirable numbers Total cholesterol < 200; LDL < 100 HDL > 35 triglycerides < 160 Get the levels tested routinely and keep them under control The only thing worse than finding out that you have one of these conditions is.NOT finding out that you have it!!
Prevention is Better than Cure

High Blood Pressure

Adults should have their blood pressure checked at least once every two years, as there are no symptoms to tell if you have high blood pressure Optimal levels : 120 /80 mm Hg If high Modify your lifestyle Diet, Weight, Exercise, Salt restriction Adhere to the prescribed medication without fail, to decrease chances of getting heart disease Do not stop your medicines without consulting your doctor, even if the blood pressure becomes normal
Prevention is Better than Cure

STRESS

Stress is not what happens to us but how we react to what happens to us and is controlled by our mind and emotions

Prevention is Better than Cure

STRESS & PERFOMANCE

OPTIMUM STIMULATION UNDERSTIMULATION UNDERSTIMULATION ( RUST OUT ) ( RUST OUT ) Coping Strategy Coping Strategy

OVERSTIMULTION OVERSTIMULTION ( BURN OUT ) ( BURN OUT ) Coping Strategy Coping Strategy Decrease Stress Intake Decrease Stress Intake

PERFOMANCE

Increase Stress Intake Increase Stress Intake

CREATIVITY RATIONAL PROBLEM IRRATIONAL SOLVING

BOREDOM FATIGUE FRUSTRATION DISSATISFACTION

PROBLEM PROGRESS SOLVING

CHANGE
SATISFACTION

EXHAUTION ILLNESS LOW SELF ESTEEM Death from stress

Death from lack of stress

STRESS

ObesityWhat is this?
Obesity is a condition in which the natural energy reserve, stored in the fatty tissue of body, is increased to a point where it is associated with certain health conditions or increased mortality. Obesity is both an individual clinical condition and is increasingly viewed as a serious public health problem.

Increased body weight caused by excessive accumulation of fat

Prevention is Better than Cure

What is BMI?

Normal Overweight Obesity Extreme Obesity

20.024.9 25.029.9 > 30.0 > 40.0

While BMI is valid for most men and women, it does have some limitations: It may overestimate body fat in athletes and others who have a muscular build. It may underestimate body fat in older persons and others who have lost muscle mass. Prevention is Better than Cure

What is your shape?

Apple shape or Pear shape

Normal Waist-Hip Ratio < 0.8 for women; < 1.0 for men

Prevention is Better than Cure

Risks of Obesity
If you are overweight or obese you are at risk of developing the following diseases:
High blood pressure High blood cholesterol Type 2 diabetes Coronary heart disease Stroke Gallbladder disease Arthritis Sleep apnea and breathing problems Some cancers Endometrial Breast Prostate Colon
Prevention is Better than Cure

How to reduce weight?

Golden Rule: Healthy Diet + Exercise ..both

There is no shortcut for weight reduction

Prevention is Better than Cure

Healthy DietWhat is that?

Give priority to low caloric food like raw/green leafy vegetables, fruits, grain products etc. Avoid fried, spicy and oily food, dairy products like cheese, butter, paneer, ice-cream etc.
Prevention is Better than Cure

Healthy DietWhat is that?

Eating one piece of sweet/Gulabjamun/chicken/ mutton is an enjoyment. Eating more than that is just overeating. Not more than 1 or 2 cup of tea or coffee with milk and sugar. You can have more black tea/coffee without sugar. Attend parties but be careful about fatty foods
Prevention is Better than Cure

DIET TO AVOID HEART DISEASE

Avoid all fried foods. Take dry fruits Avoid cream of milk. Avoid all red meats (mutton, beef, pork) and organ meats (liver, kidney, brain).

Use only lean portion of chicken (skinless). Use only egg white. Eat fish twice or thrice a week (not fried in oil). Use only 2-4 tsp of oil per day.

Prevention is Better than Cure

Cereals & Pulses

Preperation Rice fulka paratha puri bread poha upma idli Dosa (PLAIN) khichdi wheat porridge semolina porridge cereal flakes with milk (corn/wheat/rice) plane dal sambhar Quantity for 1 serving 1 cup No 1 No 1 No 1 2 slice 1 cup 1 cup 2 no No 1 1 cup 1 cup 1 cup 1 cup 1/2 cup 1 cup calories (Kcal) 170 80 150 100 170 270 270 120 125 200 220 220 220 100 110

Prevention is Better than Cure

Nonveg
Preperation boiled egg Omlet fried egg mutten curry chicken curry fish fried fish cutlet prawn curry keema kofta curry Quantity for 1 serving No 1 No 1 No 1 3/4 cup 3/4 cup 2 big pieces 2 no 3/4 cup 3/4 cup (6 small kofta) calories (Kcal) 90 160 160 260 240 220 190 220 240

Prevention is Better than Cure

Snacks
Preperation Quantity for 1 serving calories (Kcal)

bajji or pakoda besan ka pura chat (dahi pakodi) chees balls dahi vada vada masala vada masala dosa pea-kachori potato vada sago vada samosa sandwiches (butter 2 tespoon ful) vegetable puffs pizza (cheese and tomato)

8 no No 1 5 piece 2 no 2 no 2 no 2 no No 1 2 no 2 no 2 no No 1 2 no No 1 1 slice

280 220 220 250 180 140 150 200 380 200 210 200 200 170 200

Sweets & Desserts

Preperation Quantity for 1 serving calories (Kcal)

baesan barfi chikki fruit cake rice puttu sandesh double ka meetha halwa (kesari) Jelly /jam Custard (caramal) shrikhand milk chocolate Ice cream

2 pieces 2 pieces 1 piece 1/2 cup 2 no 1/2 cup 1/2 cup 1 teaspoonful 1/2 cup 1/2 cup 25 grams 1/2 cup

400 290 270 280 140 280 320 20 160 380 140 200

Beverages
Preperation Quantity for 1 serving calories (Kcal)

Tea (2 teaspoon ful sugar + 50 ml tonned milk) coffee (2 teaspoon ful sugar + 100 ml tonned milk) cow's milk (2 teaspoon ful sugar) buffalo's milk (2 teaspoon ful sugar) lassi (2 teaspoon ful sugar) squash Syrups (sharbat) cold drinks fresh lime juice

1 cup 1 cup 1 cup 1 cup 1 glass (200 ml) 1 glass (200 ml) 1 glass (200 ml) 1 bottle (200 ml) 1 glass (200 ml)

75 110 180 320 110 75 200 150 60

Nuts

Preperation

Quantity for 1 serving

calories (Kcal)

almonds keshar nuts coconut fresh coconut dry pea nuts

10 no 10 no one fourth one fourth 50 no

85 95 130 140 90

Fruits
Preperation Quantity for 1 serving calories (Kcal)

apple banana grapes guava jack fruit mango mosambi / orange pappaya pineaple sapota custard apple water melon (musk melon)

1 medium 1 medium 30 no 1 medium 4 pieces 1 medium 1 medium 1 piece 1 piece 1 medium 1 medium 1 piece

65 90 70 50 90 180 40 80 50 80 130 15

Salads

Preperation

Quantity for 1 serving

calories (Kcal)

beet root carrot cucumber onion radish Tomato

1 medium 1 medium 1 medium 1 medium 1 medium 1 medium

30 20 15 25 10 10

Energy Expenditure
Activity Cleaning / Mopping Gardening Watching TV Cycling - 15 (Km/hr) Running 12 (Km/hr) 10 (Km/hr) 08 (Km/hr) 06 (Km/hr) Walking 04 (Km/hr) 750 655 522 353 160 Kcal/hr 210 300 86 360

Energy Expenditure
Activity Badminton Table Tennis Tennis Volley Ball Dancing Fishing Shopping Typing Sleeping Standing Sitting Kcal/hr 348 245 392 180 372 222 204 108 57 132 86

An ideal way to Exercise

Getting Started - Lowering 10% of body weight is also effective in reducing your risk of getting life style diseases - Set up small goals in early phases like 10% weight loss in a year. It is better to lose small weight and maintain it for a long time rather than losing more weight & regain it.
Prevention is Better than Cure

No excuses please

Every morning my brain tells me to exercise .. and my body laughs at the idea
Prevention is Better than Cure

How to exercise?
FIT formulaFrequency: 5-6 days per week. Intensity: To achieve and maintain target heart rate i.e. 0.6 X (220- age) Timings (Duration): 30-60 minutes per day. Warming up and cool down for 5 minutes is must.

Prevention is Better than Cure

Remember
Some times in life there will be temporary failure commonly known as YO-YO Syndrome but that does not mean failure forever. Those who were obese/overweight previously, after weight reduction also they are more prone to become overweight again. Remain focused even after your weight has become normal

If life is a journey, obesity is extra weight you are carrying

Prevention is Better than Cure

Benefits of exercise
Leads to reduction of blood pressure, controlling blood cholesterol level, controlling diabetes. Helps weight reduction and maintenance. Increases tolerance to anxiety, stress and depression. Decreases risk of orthopedic injury by improving flexibility and osteoporosis. reduces blood pressure in hypertensive individuals reduces serum triglycerides, increases high-density lipoprotein (HDL)-cholesterol - reduces total serum cholesterol reduces low-density lipoprotein (LDL) reduces blood glucose levels

Prevention is Better than Cure

Ten golden points for exercise

1. Two Hours between meals and exercise 2. Warm up and cool down with stretching exercises before and after activity 3. Wear good quality shoes 4. Dress in loose fitting 5. Drink water before, during and after exercise 6. Dont exercise in extreme weather conditions 7. Dont do too much exercise that it takes more than 10 minutes to recover 8. In case of Symptoms consult your doctor 9. Please consult your doctor before starting a programme 10.Dont expect too much, too soon
Prevention is Better than Cure

Creative strategies do not work !

Karva Chauth!

Prevention is Better than Cure

Have a nice day !

Prevention is Better than Cure