Transcript Aging Ain’t for Sissies

Helen Louise Ornelas, M.Ed., LPC
Licensed Professional Counselor
Owner of Wellness Pros
More than 1 in 3 adults has some form of
cardiovascular disease.
 The good news is that 80% of heart disease &
stroke can be prevented.
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◦ Lifestyle changes
◦ Medication
◦ Medical procedure
Statistics reveal that 75%-90% of all doctor
visits (medical and psychological) are
recognized as stress related.
 So, how do we get a grip on STRESS?
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Knowledge: Recognize the symptoms of stress.
Knowledge: Understand the role of stress in physical
health, especially heart health.
Knowledge: Examine the connection between
nutrition and stress.
Knowledge: Review the role of emotions in stress
and decision-making.
Skill: Exercise the brain for better performance and
effectiveness.
Skill: Utilize stress reducing techniques to de-stress at
home and work.
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Stress is what you experience when you feel that you
cannot cope effectively with a situation.
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Personal
Family
Financial
Work-related
Stress is the natural way we “gear up” to meet life’s
demands, both mentally & physically ( Fight or Flight ).
You may not always know when you’re stressed, but
others can tell.
How can others tell when you’re stressed?
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Muscle tension & aches
◦ Shoulders, neck area, lower back
Sleep difficulties
Tiredness, fatigue
Heart palpitations, racing pulse
Overeating or loss of appetite
Heartburn, indigestion, diarrhea
Excessive sweating, cold hands/feet
Increased use of alcohol, drugs, medication
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Difficulties in concentrating
Excessive worrying
Anxiety or panic
Indecisiveness
Memory lapses
Intrusive or racing thoughts
Feeling overwhelmed
Frequent absences from work, lowered productivity
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Irritability
Impatience
Anger or hostility
Moodiness
Sadness or even feelings of hopelessness
Feeling upset
Loss of sense of humor
Change in level of voice, vocal tone
Are you stressed?
What is your
Blood
Pressure?
Do you keep
track of your
pressure?
Source:
American
Heart
Association
Blood Pressure
Category
Normal
Systolic
mm Hg (upper #)
Diastolic
mm Hg (lower #)
less than 120
and
less than 80
Prehypertension
120 – 139
or
80 – 89
High Blood
Pressure
(Hypertension)
Stage 1
140 – 159
or
90 – 99
High Blood
Pressure
(Hypertension)
Stage 2
160 or higher
or
100 or higher
Hypertensive Crisis
(Emergency care
needed)
Higher than 180
or
Higher than 110
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High blood cholesterol is
one of the major risk factors
for heart disease.
The higher your blood
cholesterol, the greater your
risk of developing heart
disease.
Cholesterol is a fat-like
substance in the blood that
builds up on the walls of the
arteries.
American Heart Association
◦ Total cholesterol- 200mg or
less
◦ HDL- 40 or greater (men)
50 or greater (women)
60 or above for best
heart health
benefits (M &W).
◦ LDL- 100 or lower
◦ Triglycerides- 150 or less
NHLBI of the NIH
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Exercise is important for overall health benefits to the heart,
lungs and circulation.
The AHA guidelines recommend:
◦ Get at least 150 minutes of moderate intensity aerobic activity each week.
◦ Physical activity should be performed in episodes of at least 10 minutes
& preferably, it should be spread throughout the week.
◦ Include flexibility and stretching exercises.
◦ Include muscle strengthening activity (at least 2 days a wk).
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Develop an exercise plan for work & home.
◦ Wear a pedometer & record your steps/distance each day.
 Have a competition with another school, dept. etc.
◦ Walk or workout with a friend-it makes you commit.
◦ Make an appointment for exercise- just like a dr’s appt. or hair appt.
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Our daily activities often involve walking, lifting or moving
objects, and stretching= opportunities to exercise!
◦ Take the stairs, not the escalator.
◦ Park your car AWAY from the store entrance.
◦ Get up & MOVE during television commercials.
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For a more structured workout, check out different placesgyms, colleges, YMCA/YWCA, etc.- offering programs.
Find an exercise you like. You will stay with it, rather than
dread it.
Remember- When we’re young, our lifestyle determines the
condition of our body. When we’re older, the condition of
our body determines the lifestyle we have.
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When you’re stressed, do you
crave something sweet or a
carbohydrate rich food?
With increased levels of
cortisol (stress hormone),
we tend to crave foods high
in fat, sugar and salt.
We often make poor nutritional choices when stressedchoices that eventually make
us want to CRASH- feeling
tired, guilty over what we ate
and non-productive.
THE CRASH EFFECT ©2012
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C- Caffeine overload
R- Reduced water intake
A- Absent-minded eating
S- Skipped meals
H- Healthy meal vs Junk food
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Choose complex carbohydrates like:
◦ Popcorn
◦ Whole grain crackers (eg. Triscuit or Rye Krisp)
◦ Vegetable bean soup
◦ Chips with low-fat refried beans & salsa
◦ Dried fruit
◦ Vegetables dipped in dressing (low fat)
For something sweeter:
◦ Choose whole grain toast with cinnamon sugar or jam
◦ Fig cookies or a little ice cream
◦ Pumpkin or sweet potato pie/empanadas with whole grain
crust (if possible)
◦ Oatmeal cookies with walnuts & raisins
Courtesy of Kristin Finley, RD/LD, www.healthstarr.com
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If zapped energy is your problem, try these ideas:
◦ Smaller, more frequent meals & snacks spaced throughout the day
(rather than 3 large meals) will generally fuel the body better and
improve energy.
◦ Skipping meals can contribute to sluggish energy levels. The most
skipped meal is breakfast.
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Ideas for breakfast:
◦ Healthy breakfast foods that are better balanced consist of complex
carbs and a little protein.
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Peanut butter and toast
Cottage cheese and fruit
Fruit-yogurt smoothie
Egg and cheese sandwich on whole grain bread
Courtesy of Kristin Finley, RD/LD, www.healthstarr.com
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What’s a heart-smart diet? Looking for foods stamped with the
American Heart Association’s Heart-Check mark is one sure way
to know you’re choosing a food low in saturated fat and
cholesterol. Here are some other recommendations to eating
healthy:
◦ at least 4 ½ cups of fruits and vegetables a day
◦ fish at least twice a week
◦ fiber-rich whole grains every day
◦ less than 1,500 milligrams of sodium per day
◦ no more than 450 calories a week of sugar-sweetened
beverages (based on a 2,000 calorie diet).
POP QUIZ- HOW MANY TEASPOONS OF SUGAR IN A 12 OZ
CAN OF REGULAR SODA?
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Have you ever felt like your emotions are in control, not you?
In our high-stress culture, the body’s stress response is
activated so often that the body doesn’t always have a
chance to return to normal, resulting in a state of chronic
stress.
Higher and more prolonged levels of cortisol in the
bloodstream (like those associated with chronic stress) have
been shown to not only impact the heart, but also result in:
◦ Impaired cognitive performance
◦ Blood sugar imbalances such as hyperglycemia
◦ Lowered immunity and inflammatory responses in the
body and slowed wound healing
How do you relieve emotional stress?
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Keep an eye on “your emotional thermometer.”
◦ BE AWARE OF STRESS LEVEL...your personal warning signs.
◦ Have a key word or phrase when you feel the warning signs.
◦ Don’t “go it” alone. Have a friend who can also use that “key word”
to let you know when they see the “thermometer level” rising.
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Stop and take a breath! Close your eyes. Count to ten backwards.
Drop your shoulders. Open your eyes. Have your positive self-talk
“phrase.”
For work and home, try to follow the 4D’s when overwhelmed:
◦ Do it- Has to be done now!
◦ Delay it- Even changing a deadline from am to pm can help.
◦ Delegate it- Yes! You need to have a trust-worthy person.
◦ Drop it- Do YOU really have to do this?
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When you start feeling the emotional tensions build, try
some of these ideas:
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Smile…even though it’s the last thing you want to do.
Laugh! Laughter is good medicine.
Count BACKWARDS from 50 to 1 (for major stress).
Take a 60 second break.
Close your eyes and breathe. (Pilates method)
Get up and take a walk (5 minute get-away).
Have a picture that takes you away.
 Physical picture- on your wall, on your phone or ipad.
 Mental picture- Imagery
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The brain needs regular workouts to stay healthy.
◦ Just as we lose muscle as we get older, our brains can atrophy, too.
◦ Your brain’s “cognitive reserve” diminishes with time.
 The reserve is the ability to withstand neurological damage due to
aging & other factors without showing visible signs of slowing or
memory loss.
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This reserve can help protect your memory AND delay or
prevent early-onset neurological changes.
◦ Following a brain-healthy lifestyle and performing regular, targeted
brain exercises can increase your brain's cognitive reserve.
◦ Brain health includes a well-balanced diet low in fat, low in
cholesterol, high in antioxidants and regular exercise .
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Exercises to strengthen brain function should offer novelty
and challenge.
◦ Drive home via a different route.
◦ Brush your teeth with your opposite hand.
◦ Test your recall…make a list, memorize it (grocery list). An hour
later, test your memory. See how many you can remember.
◦ Do word games (Sudoku, crossword puzzles, etc.)
◦ Do math in your head.
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Refine your hand-eye abilities (knitting, painting, doing a puzzle)
Learn a foreign language.
Learn to play a musical instrument.
Resource: The Science of Staying Young by Dr. John E. Morley, MD.
See Attachment #1
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When stressed, have a plan of action with your favorite
techniques to de-stress.
Spiritual- Meditation, Prayer, Guided Imagery
Physical- Exercise, Massage, Deep Breathing, Yoga
◦ Don’t’ forget to take care of your senses when de-stressing- candles,
flowers, music, a good meal, a comfortable chair , a warm bath or shower.
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Intellectual- Read a book, watch a movie, learn a new hobby.
◦ Keep the brain working., rather than dwelling on the stressor(s).
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Emotional- Laugh, cry, get together with friends who can offer
the support system you need.
You must first take care of YOU, before you are able to take
care of someone else.
See Attachment #2
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Keep a healthy weight. Being overweight adds to your
risk of high blood pressure (HBP).
Exercise every day. Moderate exercise can lower your
risk of HBP.
Eat a healthy diet. A diet rich in fruits, vegetables, whole grains,
& low-fat dairy products may help to lower HBP.
Cut down on salt. Many Americans eat more salt than they need.
Drink less alcohol. Drinking alcohol can affect blood pressure.
Recommendation: Men 2 drinks/day; Women 1 drink/day.
Don’t smoke. Smoking increases your risk for HBP & heart
disease. If you smoke, quit.
Manage stress. People react to stress in different ways. Be aware
of your warning signs and have your stress reduction plan ready!
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The AHA ( www.americanheart.org ) offers valuable risk
assessments which provide you with crucial information on
steps you can take to lower your risk of cardiovascular disease.
Among those assessments are:
◦ High Blood Pressure Health Risk CalculatorCalculate your health risks from high blood pressure & learn
how a few simple changes can lower your risk.
◦ Heart Attack Risk AssessmentDetermine your risk of having a heart attack or dying from
coronary heart disease in the next 10 years & get a report to
discuss with your healthcare provider.
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American Council on Exercise
◦ www.acefitness.org
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Academy of Nutrition and Dietetics (formerly ADA)
◦ www.eatright.org
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American Heart Association
◦ www.heart.org
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Cooper Institute
◦ www.cooperinstitute.org
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National Heart, Lung & Blood Institute
◦ www.nhlbi.nih.gov
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Mayo Clinic
◦ www.mayoclinic.com
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USDA
◦ www.usda.gov or www.choosemyplate.gov