Blood Pressure
1. What are the two (2) numbers of blood pressure called?
2. What is the recommended blood pressure?
1. systolic-top number
diastolic-bottom number
2.
120/80
120-139/80-89 borderline High Blood Pressure
greater than 140/90 high blood pressure
True or False: Cancer is not a single condition.
True:
•Cancer not a single condition
•Many types
•Different features
•Occur in different body locations
•Progress differently
•Have different treatments
Physical Activity can lower the risk of (name 3).
1. High blood pressure
2. Heart disease
3. Stroke
4. Diabetes
5. Obesity
6. Cancer
True or False: Eating fruits and vegetables has no impact on cancer.
FALSE
Studies have reported decrease risk of many cancers with increased fruit and vegetable intake.
What is Diabetes?
Diabetes is a condition that results in high blood glucose levels
When someone has diabetes the body:
Makes little or no insulin,
Doesn’t use insulin properly, or
Both
As a result, body cells don’t get energy they need, and blood glucose levels stay high
Carboyhydrates
•Body breaks down carbohydrates (complex and simple) into monosaccharides
•Maltose = glucose + glucose
•Surcrose = glucose + fructose
•Lactose = glucose + galactose
•Fructose and galactose mostly metabolized in the liver
•Glucose sent out to body cells for energy
Blood Glucose Regulation
•Blood glucose level must be closely regulated
•Hormones control blood glucose levels:
•Insulin
•Glucagon
True or False: Age does NOT affect blood pressure.
FALSE
•Blood pressure tends to increase with age
•2/3 of adults 65 years of age and older have high blood pressure
•However, just because you get older doesn’t mean you will develop high blood pressure
Cancer occurs due to _____________ in genes controlling cell division.
MUTATIONS
•Mutations may:
•Inhibit genes that correct errors
•Promote cell division
•Inhibit restraint of cell growth
•Inhibit cell death
•Affected cells lose ability to stop cell division
•Produce daughter cells with same genetic defects
•Result is an abnormal mass of cells (tumor)
•As a tumor grows, blood vessels form to supply nutrients to tumor
•Leukemia – instead of a tumor, cells accumulate in blood and other tissues
•A tumor can threaten surrounding tissues and some may spread to other parts of the body (metastasize).
How many minutes of physical activity is recommended for adults?
•At least 150 to 300 minutes of moderate-intensity per week or 75 to 150 minutes of vigorous-intensity physical activity a week, or an equivalent combination of moderate- and vigorous-intensity physical activity a week.
•Adults should also do muscle-strengthening activities on 2 or more days a week
How much of your plate should be filled with fruits and vegetables?
1/4
1/2
3/4
1/2 (half)
Name the types of diabetes (three (3)).
1. Gestational Diabetes -
•Glucose intolerance that develops during pregnancy (usually 2-3 trimester)
•Insulin antagonist hormone levels increase and insulin resistance occurs
•Blood glucose control usually returns to normal after delivery
2. Pre-diabetes
•People with pre-diabetes have elevated blood glucose levels, but not to the level to be classified as diabetes
•People with pre-diabetes are at increased risk of developing type 2 diabetes
3.Type 2
•Most common, 90-95% of cases
•Usually due to insulin resistance or as pancreatic beta cells slowly lose function with age
4. Type 1
1. True or False: High blood pressure can progress silently and without symptoms.
True
Estimated 1/3 of people with high blood pressure are unaware they have high blood pressure
Blood Pressure changes throughout the day.
Name 2 factors that can influence cancer development.
1. Genetic Factors-•Someone may be born with a genetic defect that alters DNA structure, function, or repair
2. Immune Factors-
•A healthy immune system recognizes foreign cells, including cancer cells, and destroys them
•A weak immune system may not recognize cancer cells as foreign, allowing uncontrolled cell division
•Immune function tends to decline with aging, which can increase cancer risk
•Conditions such as malnutrition, lupus, or HIV can also weaken the immune system
•However, one of the processes the immune systems uses to defend the body is oxidation – which can cause damage
•In addition, chronic inflammation, increases the rate of cell division and risk of mutations
3. Environmental Factors-
•Environmental factors shown to cause cancer:
•Exposure to radiation and sunlight
•Water and air pollution
•Second hand smoke
4. Lifestyle Factors-
•Tobacco use
•Physical Activity
•Obesity
•Alcohol
•Dietary Factors
•Dietary factors can be initiators, promotors, or anti-promotors
Interactions between factors are often involved in cancer development
DOUBLE!!!!
Chair Exercises
Will play video on a separate tab
Diets high in processed meats (meat preserved by smoking, curing, salting, or by addition of preservatives) and red meats are associated with which type of cancer?
Diets high in processed meats (meat preserved by smoking, curing, salting, or by addition of preservatives) and red meats are associated with:
• Colon cancer
Name two (2) factors that increase the risk of type 2 diabetes?
1. Obesity increases risk of type 2 diabetes
•Especially abdominal obesity
•Obesity increases the risk of insulin resistance
•Poor diet, physical inactivity, and excessive alcohol can contribute to obesity
2. Age increases risk of type 2 diabetes
•Weight gain common with age
•Pancreas produces less insulin with age
3. Heredity can influence type 2 diabetes
4. Inflammation may influence the development of type 2 diabetes
Name five (5) risk factors for High Blood Pressure.
1. Increasing age-2/3 of adults 65 years of age and older have high blood pressure
2. Family history of high blood pressure - People in the same family may have similar lifestyle and dietary habits that increase their risk of developing high blood pressure
3. Obesity-•Obesity raised blood pressure by:
•Altering kidney function
•Increasing blood volume
•Promoting blood vessel damage through insulin resistance
•Moderate weight loss may be all some people need to do to control their blood pressure
4. Physical inactivity-•Physical activity can help with:
•Weight loss
•Lower LDL-cholesterol
•Increase HDL-cholesterol
•Lower triglycerides
Physical Activity recommendation:
•At least 150 to 300 minutes of moderate-intensity per week or 75 to 150 minutes of vigorous-intensity physical activity a week, or an equivalent combination of moderate- and vigorous-intensity physical activity a week.
•Adults should also do muscle-strengthening activities on 2 or more days a week
5. Smoking-Smoking raises blood pressure and heart rate
Smoking lowers HDL-cholesterol
Smoking increases the tendency of blood to clot
6. Diabetes •Insulin resistance, commonly associated with obesity, signals the pancreas to produce more insulin
•High insulin signals the kidneys to retain sodium and thus may increase the risk of developing high blood pressure
•High blood glucose can damage blood vessels and accelerate atherosclerosis – a cause of high blood pressure
7. High sodium intake
Dietary Guidelines recommend
Adults and children (14 years and older) are recommended less than 2,300 mg sodium (about 1 teaspoon salt) per day
Adults with boarder-line high blood pressure or those who have high blood pressure many benefit from further reducing sodium intake to 1,500 mg per day
8. High alcohol intake
Alcohol, especially if consumed regularly in amounts greater than 2 drinks a day, is strongly associated with increased risk of high blood pressure
9. Low potassium, calcium and magnesium intake
10. Atherosclerotic diet - Lowering saturated fat, trans fat, and keeping total fat within recommended intakes helps lower blood LDL-cholesterol and triglycerides
11. Stress- For some people, stress may be a factor for high blood pressure
• Learning how to relieve stress improves the overall quality of one's life
DOUBLE
Exercise Video!!!
True or False: I don't use table salt, so I'm in control of my sodium intake and my blood pressure.
FALSE:
Up to 75% of the sodium we consume is hidden in processed foods like tomato sauce, soups, condiments, canned food, and prepared mixes.
The recommended sodium intake for adults and children over 14 years of age is:
Adults and children (14 years and older) are recommended less than 2,300 mg sodium (about 1 teaspoon salt) per day
Adults with boarder-line high blood pressure or those who have high blood pressure many benefit from further reducing sodium intake to 1,500 mg per day
Which dairy should you choose?
Low-fat or fat-free dairy
Full-fat dairy
Low-fat or fat-free dairy
True or False: Diabetes develops quickly.
FALSE
•Because type 2 diabetes develops slowly, many people are unaware they have diabetes
•Estimates are 30% of people with type 2 diabetes are undiagnosed
•People with type 2 diabetes may be able to control their diabetes without medication; however, others may need oral medications, insulin, or both.
Name four (4) ways to lower your risk for high blood pressure.
1.Maintain a healthy weight
2.Be physically active each day
3.Consume ample fruits, vegetables and dairy products to provide calcium, potassium, and magnesium
4.Keep total fat, saturated fat, and trans fat within recommended levels
5.Keep sodium intake below 2,300 mg
6.Use alcohol in moderation
7.Abstain from smoking
8.Keep diabetes in control
Name two (2) ways to lower your cancer risk.
1. Achieve and maintain a healthy weight throughout life
• Get regular physical activity and limit intake of high-calorie foods and drinks
2. Be physically active
• Adults: At least 150 minutes of moderate intensity or 75 minutes of vigorous intensity
physical activity a week
• Limit sedentary behavior
3. Eat a healthy diet, with an emphasis on plant foods
• Choose foods and drinks in amounts that help you get to and maintain a healthy weight.
• Limit how much processed meat and red meat you eat.
• Eat at least 2½ cups of vegetables and fruits each day.
• Choose whole grains instead of refined grain products
4 If you drink alcohol, limit your intake
• Drink no more than 1 drink per day for women or 2 per day for men
True or False: Obesity increases the risk of certain types of cancer.
TRUE
Obesity (excess body fat) increases the risk of certain types of
cancer:
• Breast (in post menopausal women)
• Colon (in post menopausal women)
• Endometrium
• Pancreas,
• Kidney
• Esophagus
• Possibly for other types
DOUBLE!!!
Name the number one (1) way to lower your risk of type 2 diabetes.
Lowering Risk of type 2 diabetes focuses on weight management
Weight management (diet and physical activity)
Diabetes Prevention Program (oral medication vs lifestyle intervention)
31% decrease in progression to type 2 diabetes in medication group
58% decrease in progression to type 2 diabetes in lifestyle group
Modest weight loss (5-10%)
Modest physical activity (150 minutes of moderate physical activity per week)