Ticker Talk
A CT scan of the heart that can identify heart disease decades before a stress test is abnormal.
What is a coronary artery calcium scan? Consider doing if you haven't already to more accurately assess your risk of a cardiac event
This impactful procedure is the gold standard for colon cancer screening
What is colonoscopy?
Recommended in FFs every 5 yrs (or stool testing annually)
With soluble and insoluble forms, this type of carbohydrate has been shown, when consumed in high enough quantities, to reduce all-cause mortality
What is fiber?
For every 10 grams of fiber, all-cause mortality is reduced by 10%. Foods high in fiber include: whole grains, beans, fruits, vegetables, nuts/seeds, avocado
This lifestyle factor has been shown to be as effective as anti-depressant medication for mild to moderate depression.
What is physical activity (exercise)?
This substance, often used to relax and unwind, is a carcinogen and increases the risk of at least seven types of cancer
What is alcohol?
increases risk of liver, esophageal, breast, colon, pancreas, throat and mouth cancers AND is metabolized into a stimulant which reduces sleep quality
This condition increases risk for heart attack and stroke and can be caused or made worse by excess salt, inactivity, stress and poor sleep
What is hypertension (high blood pressure)?
>50% of people over 50 (and >60% of those over 60) have HTN. 120+/80+ meets criteria as mortality increases with increasing pressures.
This cancer, often the result of asbestos exposure especially when combined with tobacco exposure, is why chest X-rays are recommended in fire fighters
What is mesothelioma?
A rare but aggressive cancer of the lining of the lungs (pleura). Often takes decades after exposure to develop. Symptoms: persistent cough, shortness of breath, chest pain, fluid buildup in the lungs, and unexplained weight loss.
Adequate consumption of this macronutrient has been associated with a lower risk of disability, frailty, and difficulty with daily activities like walking and climbing stairs in older adults
What is protein? 1-1.2 grams of protein for every 2.2# (1kg) of body weight daily
This is a form of exercise that involves alternating short bursts of intense effort with periods of rest or low-intensity activity, and it has been shown to be the most effective at reducing visceral (inflammatory abdominal) fat.
What is high-intensity interval training (HIIT)?
This ancient Chinese martial arts practice has been shown to improve balance and significantly reduces the risk of falling
What is tai chi? Yoga is an acceptable answer
it also enhances heart, cognitive, and mental health. It also helps with flexibility, strength, stress reduction, and can even ease chronic pain
The class of medications that have been shown to reduce the risk of a major cardiac event by 25-35%!
What are statin medications?
Statins do lower cholesterol, but, perhaps more importantly, they reduce inflammation and stabilize plaque and reduce risk of an event.
Cancer risk is hereditary about 10-20% of the time, while THIS determines about 80-90% of our risk
What is lifestyle factors?
This style of diet has been consistently shown to best reduce the risk of chronic disease
What is the Mediterranean diet?
proven to reduce the risk of heart disease, stroke, high blood pressure, high cholesterol. Also helps manage or prevent type 2 diabetes, supports a healthy weight, protects against certain cancers, and can slow cognitive decline and improve brain function
A well-rounded fitness program should address these four key areas
What are strength, balance, flexibility, and endurance?
This is a practice that involves paying attention to the present moment on purpose with curiosity, acceptance, and non-reactivity
What is mindfulness meditation?
reduced stress, anxiety, and depression, improved focus and cognitive function, better emotional regulation, and potential physical health benefits like lower blood pressure and improved sleep
These are 3 biggest lifestyle risk factors (not medical diagnoses) for developing heart disease and having a heart attack.
What are smoking, poor diet, inactivity, alcohol?
Smoking increases risk 2-4x. Poor diet contributes by increasing risks like high blood pressure, high cholesterol, obesity, and diabetes. 10+ hrs of sitting daily increases risk over 60%. EtOH esp heavy and binge drinking
Fire fighters have the most increased risk of this cancer relative to the general population.
What is testicular cancer? It's twice as common in FFs
This kind of food has been categorized by the World Health Organization as Group 1 carcinogens (as strongly associated to cancer as tobacco and alcohol).
What are processed red meats?
An 18% increased risk of colorectal CA for every 50 grams (1 hot dog, 2 bacon) of processed meat consumed daily. Also increases breast, lung, stomach, and pancreatic CA. high heat, grilling, and hormones in the meat increase risk
Multiple health organizations recommend this many minutes of moderate intensity aerobic exercise per week for adequate health benefits.
What is 150 minutes?
Or, alternatively, 75 min of high intensity activity. Plus 2 days of strength training.
This is a sleep disorder that, when untreated, increases risk of dying prematurely by 3-6 times!
What is obstructive sleep apnea?
CV: high blood pressure, heart attack, stroke, and heart failure, Afib.
risk of accidents, diabetes and obesity, cognitive decline, concentration, memory, mood
The average age of a fire fighter's first heart attack. It's earlier than you think
What is 49?
Contributors: stress and sleep deprivation, inflammatory exposures, diet, excess alcohol, obesity, lack of exercise, tobacco, mental health
These are blood tests that identify markers that may indicate the presence of early-stage cancer cells somewhere in the body and may help identify cancer at an earlier stage when it is easier to treat and hold promise for the future of screening.
Multi Cancer Early Detection (MCED) tests
Pros: potential for earlier detection, especially for cancers with no current screening, and a single blood test to screen for multiple cancers at once Cons: high rate of false positives that can lead to unnecessary anxiety and costly/risky follow-up procedures, the risk of overdiagnosis, and a lack of proven clinical utility to show they reduce cancer mortality, expensive
At least this many servings of fruits and vegetables daily have been shown to most reduce the risk of cancers in fire fighters.
What is at least 5 servings daily?
A serving is one piece of fruit, 1/2 cup of cut up fruit, or 1 cup of raw or cooked veggies. The more servings of produce daily, the lower the risk
A study found that regular exercise can reduce the risk of developing this major brain-related disease by as much as 58%
What is Alzheimer's disease?
These are three important things you can do to improve sleep efficiency as you age
What is get out of bed if you're alert, have no visible access to the time in the bedroom, and no screens in the bedroom? Alcohol use in the evening also counts.
Sleep hygiene: cool, dark, quiet. bedtime routine, go to bed and wake up at the same time, dim lights and no screens near bedtime, avoid evening alcohol