HE100A: Health Issues I Lecture 5 - Lifestyle and Health Promotion PDF

HE100A: Health Issues I Lecture 5: Lifestyle and Health Promotion Copyright © 2023 by Dr. Nicolas Rouleau, Ph.D., Waterloo, Ontario  Disease prevention → Preventative medicine emphasizes the identification and management of early indicators of risk → The goal is to prevent ill...

HE100A: Health Issues I Lecture 5: Lifestyle and Health Promotion Copyright © 2023 by Dr. Nicolas Rouleau, Ph.D., Waterloo, Ontario  Disease prevention → Preventative medicine emphasizes the identification and management of early indicators of risk → The goal is to prevent illness, delay onset, decrease severity → Three levels of prevention: primary, secondary, tertiary  Disease prevention tertiary → Primary preventions target whole populations - e.g., immunization, safe sex, healthy eating secondary → Secondary preventions target “at risk” individuals - e.g., diet intervention, smoking cessation, imaging → Tertiary preventions target patients primary - e.g., chemotherapy, bypass surgery, pacemaker  Motor vehicle safety → Primary prevention methods designed to benefit society as a whole → Policies and regulations ensure safe speeds, standard materials, use of seatbelts → Training and licensing ensure users drive at a standard minimum of skill/knowledge  Fluoridated drinking water → Primary prevention methods designed to benefit society → Naturally occurs in water (released from rocks), but can be added to water supply → Fluoride helps rebuild tooth enamel → Reduces cavities, lessens cavity severity, reduces tooth extractions, prevent tooth decay  Disincentivizing smoking → Primary, secondary, and tertiary prevention methods → ~70% of adults who smoke say they want to quit → ~10% who want to quit, successfully quit → Campaigns, education, and generational effects → Policies, regulations, and taxes disincentivize it → Gum, patches, and other products to help individuals Relative risk of lung cancer is dose-dependent we can make corrlelational cliams on how smoking is related to cancer  Vaccinations → Primary prevention methods designed to benefit society (~3 million deaths prevented/year) → Vaccines benefit society by slowing the transmission of pathogens → Secondary prevention method designed to benefit “at risk” individuals you can have targeted vaccines for people of a certain age → Can decrease viral load, minimize symptoms, decrease mortality (even when transmission is possible) lots of ways hese help people ,more individuals benefit from the vaccine than causing harm Anxiety is greatest when... anixety increased duiring the covis pandemic it is excpeted to experience anixety with → Information is low something invisbile → The potential costs are high → The virus is: - Invisible (low information)it is difficult to make predictions - Novel (low information) - Deadly (high cost) → Anxiety is usually dealt with by avoidance or desensitization makes the negative stimulus less and less overtime  Notice how ambiguity is introduced when the mouth is covered (by say, a mask) Anxiety increases when ambiguity is introduced into social contexts (because discrimination is low)  Health inequity → Health disparities are preventable differences in the burden of disease, injury, violence, etc. → Inequities are experienced by socially disadvantaged groups it can be because of social and geographical factors → Racial and ethnic groups display higher risk of disease → Gender differences exist as a function of occupational, social, and economic differences among others it involves how several researchers are looking at health and equity → An existing physical or mental disability, can prevent access to resources/opportunities  Making healthy Sleep choices Nutrition Physical Activity → Individuals can make choices to: Sobriety - increase their life expectancy make good choices to increase our wellbeing - optimize their physiology - strengthen their immune systems - improve physical appearance Safe sex - enhance relationships - decrease stress Oral hygiene - increase ability to cope with other challenges Wear helmets poppulations disagree on how → Populations can vote/protest/lobby for: these things need to be done - decreased medical costs that us why we have political parties Wear seatbelts - increased social services - increased regulation of products/services Monitor health  What is health promotion? → A process to empower people to increase control over and to improve their health meaning you can help yourself increase you own wellbeing → Individuals face life challenges that make changes unlikely (only 20% of Canadians exercise, eat well, and are at a healthy body weight) there are certain places wherehaving hea;tlhy food is not accesible → Policies and programs can promote behaviours known to support good health (create optimal conditions) → If you create the conditions for change, they are more likely to happen you can get people to change different things but to get a population to change behaviour is quite hard so people incwetives for people to change (by → Social ecological model of health promotion sentizing people with things that more gratifiyng  Health promotion strategies people still persist to smoke → Educational supports promote learning but knowledge is not enough (e.g., people know smoking is bad for their health) it gives people more time to free their minds and these actually work → Organizational supports such as programs/services can encourage participation (e.g., childcare, maternity/paternity) → Environmental supports such as rules that support behavioural changes (e.g., no smoking near buildings) → Financial supports directly incentivize healthy choices (e.g., tax breaks, competitions) help businesses make decisions that they wouldnt make it is done to help more of the community  The benefits of physical activity → Physical activity involves bodily movement, with increased skeletal and cardiac muscle activations relative to baseline → Only 16% of adult and 40% of children in Canada are meeting their physical activity needs why?-maybe cause of choices → Many physical benefits including decreased pain, increased muscle tone, increased lifespan, maintenance of health body weight, enhanced blood flow, increased strength, lower blood pressure, improved bone density, blood sugar control, greater immunity → Mental benefits include decreased stress, increased attention, increased memory, increased executive function, improved mood, reduced anxiety, improved perception of quality of life, builds self-esteem  Barriers to physical most people can have jobs that activity make them stay in the same place → Lack of time without moving → Low confidence/self-esteem around alot → Lack of motivation → Lack of skill gym memberships can die off moods deeps down after january → Financial limitations → Fear of injury → Lack of facilities → Long-term illness or disability → Living conditions → Poor understanding of benefits  The harms of physical inactivity → Sedentary lifestyles are a significant burden to the Canadian healthcare system → Increased stress, pain, rates of depression are associated with your muscles are wasting away,your lower back is becoming autrophied sedentary lifestyle which can be chronic physical inactivity will cause more health issues → Regular physical activity reduces all cause mortality by 35% → Billions of dollars are spent every year on healthcare interventions for preventable diseases diseases that could have been prevented if people simply moved more  Who is “fit”? → Fitness is achieved when the body functions efficiently, resists disease, enables vigorous tasks, and can be mobilized in an emergency → A fit individual is equipped with a heart, lungs, and muscles that can sustain higher levels of activity for longer periods of time with less effort → Health-related fitness pertains to disease prevention and health promotion (it is the goal!) → Increased fitness decreases risk of injury, illness, and early death you want to be able to strive for fitness  Principles of fitness how to achieve fitness → Progression: Gradually increase duration, intensity start slowly,dont do too much → Overload: The system must be taxed to change if you feel uncomfortable and in pain that means change is happening great amounts of stress to shape you into someone that better → Specificity: The type of activity must match desired goals acute stress is better if you csn overcome it later in life → Recovery: Allow time for the body to rebuild and adapt you need to do something that increases cardiovascular strength → For maximal effect, it should be fun and safe do it for other reasons,have an aim for it  Preventing injuries from activity/sport expose thw body to small amounts of stress before you increase it → Warming up before and cooling down after intense activity can prevent injury by directing blood flow, allow adaptation → Gradual heart rate and blood pressure increase/decrease prevents cardiovascular problems overly stressinng the heart causes problems → Safety equipment will help prevent injuries, however, this is not always the case → Extreme weather conditions can increase the likelihood of injury → Paying attention to your own body can help prevent injury trainers can push you further than you can go,they are helpful  Establishing routines and habits → Increasing physical activity is safe for most but not all people → Start small: take the stairs, turn off the TV, short breaks → Regularize activity by blocking off specific, realistic time frames → Monitor progress (e.g., weight lifted, weight lost, run time, etc.) → Use activity trackers that automate data logging habits can help you achieve your goal and if you dont push → Once a routine is established, mixing up activities is important past that,ypu wont be able to achieve your goal  Structuring society to promote fitness → Structuring the environment to promote fitness is key → Verticality, density, walking spaces, bike trails, bike lanes, boardwalks, public parks, vibrant downtown cores, etc. → Social events, festivals, marathons, and other activities can promote fitness → City planning can incentivize walking to work or school → Cultural norms and taboos can also incentivize fitness there are some cities where it is excepted to work alot  Nutrition → Nutrition is the study of the relationship between essential elements of foods and physiological function → Nutrients are chemical substances in food used by the body to: 1) provide energy and structural materials 2) support, grow, and repair tissues 3) prevent disease of malnutrition you are lacking that nutrient and your body wont be able to function properly without it → There are 6 classes of nutrients: proteins, fats, carbs, vitamins, minerals, and water → Nutrition is intrinsically personal and will always be controversial some people have sensitivites and broad rules cant apply Chemical composition of the human body there is a balance to be maintained because of your have more nutrients than others you can get diseases.  Macro and micronutrients → Macronutrients are the most essential nutrients, providing energy and structural stability (amount needed in grams) → They include water, proteins, fats, and carbohydrates → Micronutrients are also important, maximizing physiological function, preventing disease, and promoting wellbeing → They include vitamins and minerals (amount needed in mg/µg)  Food contains stored energy → The SI unit for energy is Joules (kg m2 / s2) → Energy of food is measured in kilocalories (kcals) → 1 kCal is 1000 Cals or 4.18 kJ → A kilocalorie is the amount of heat needed to raise the temperature of 1kg of water by 1°C → Fats yield 9 kcal/g; proteins and carbs yield 4 kcal/g → Where is the energy stored? you store energy as fat also stored in the liver Carbohydrates: Sources, effects, and needs glucose is the sugar that → Carbohydrates are sugars (saccharides)powers your cells → Recommended dietary allowance is 130g/day depends on size and metabolic needs there is → Monosaccharides are “simple” (e.g., glucose) a different value - source: fruits, dairy → Disaccharides and polysaccharides are “complex” - source: grains, legume, vegetables → Primary role is to supply energy (CHO-rich foods) → Increased consumption leads to obesity if you are not consuming calories you wont be obese  Fats: Sources, effects, and needs → Fats are largely sourced from dietary lipids as triglycerides → Chemically, they are chains of carbon and hydrogen oils vs butter → Saturated fats carry maximum hydrogens (solid at room temperature); unsaturated have less (liquid at room temperature) → Recommended dietary allowance is 20-35% of total calories → Provides energy, insulates body, builds cell membranes, provides backbone for major molecules (e.g., steroid hormones,if you dont have fats in your diet you wont produce hormones people with low body fat will stop having their period because one of the neurotransmitters) hormone something something is not produced → Major sources include meat, poultry, fish, eggs, dairy, nuts, seeds  Protein: Sources, effects, and needs → Proteins are formed by chains of amino acids arranged in a sequence (22 total, 9 are essential) → They are building materials, regulators of immune function (immunoglobulins), metabolic factors (enzymes), etc. → Dietary sources include meats, seafood, dairy, eggs, legumes, nuts, seeds, grains, vegetables → Animal sources contain complete amino acid profiles relative to incomplete profiles of single plants it is an easy way to get nutrients → Recommended dietary allowance is 10-35% of total calories  Vitamins and minerals → Vitamins are organic essential nutrients that are required by the body to perform specific vital functions and support health they often act as co-factors → There are 13 vitamins, promoting growth, developing, and immune function → Water-soluble vitamins include B-complex and C and must be store them then excrete them as urine replenished regularly → A, D, E, and K are fat-soluble, requiring fat for absorption in GI tract, can be stored long-term in adipose tissue → Minerals are inorganic and 16 are essential, promoting bone, teeth, and body fluid production if you have low sodium you will end up as it will lead to......... → These include sodium (1500 mg/day), calcium (1000 mg/day), iron (8 mg/day)  Vitamins and minerals are essential Scurvy Rickets Blindness Osteoporosis vitamin c vitmain D vtimain A Calcium Why diet is so difficult to regulate? diet can be highly personalized in terms of culture etc Canada’s Food Guide not everyone can accept this plate because of preferences and limitations of certain foods in certain regions etc The Tufts Food Compass quantitative tool that arranges foods according to their nutrtional values and how they ranked chocolate is goood as long as it contains lower amounts of sugar it is diffcuilt to organise nutrients  Bioaccumulation of metals, microplastics