Health Promotion, Risk Reduction, and Capacity-Building Strategies (Part 2)

key messages of My Plate

- half of the plate should be fruit and vegetables

- quarter of the plate should be grains

- half of the grains consumed daily should be whole grain

- one quarter of the plate should be protein

- a serving of a low-fat or nonfat dairy product should be included in each meal

Daily Nutritional Guide Pyramid

- provides an eating plan for healthy living for Filipinos

- This tool helps users translate the Recommended Energy and Nutrients Intake (RENIs) for Filipinos into the kinds and amount of food to eat each day

Portion distortion

When presented with a large portion size, individuals often unknowingly eat larger amounts than they would usually eat or than they intend to eat

Portion distortion

this phenomenon occurs frequently when people are dining out

Portion control

an important aspect of weight management, and distortion of portion sizes makes this difficult task harder

Reasons for overeating when eating away from home

- Foods presented in restaurants are high in energy density (high number of calories for a particular weight of food);

- Restaurant foods are also very palatable, and there is a wide variety of this great-tasting food to choose from; and

- We want to get more food for our money, so we order the larger entrées

ways to consume fewer calories when eating out

- Patronize establishments that offer a variety of food choices and are willing to make substitutions or changes;

- Order lower-fat steamed, broiled, baked, roasted, or poached items, or ask that an item be prepared in a lower-calorie way, such as grilled rather than fried;

ways to consume fewer calories when eating out

- Choose lower-calorie sauces or condiments, or do without them altogether;

- Substitute colorful vegetables for other side dishes (such as French fries);

- Ask for half of the meal to be boxed to take home before the meal is brought to the table;

ways to consume fewer calories when eating out

- Share an entrée with someone;

- Order a vegetarian meal; and

- Select a fruit for dessert.

To decrease reliance on away-from-home foods

- plan ahead

- Pack healthy snacks to avoid the use of vending machines

- Cook a healthful dinner at home, and make extra to pack for lunch the next day

To decrease reliance on away-from-home foods

- Purchase healthful foods when grocery shopping to pack for lunch, such as prepackaged salads, fresh fruits, vegetables, and low-calorie soups

- For travel or longer excursions, bring along nutritious foods that will not spoil, such as fresh fruits and vegetables, or pack a cooler with healthy foods.

online support groups to help manage weight

- sparkpeople

- livestrong

reasons why people engage in physical activity and exercise

- weight management

- increased energy

- better appearance

reasons why people engage in physical activity and exercise

- to fit into those favorite jeans

- to prevent development or worsening of a chronic health condition

- to manage stress

reasons why people engage in physical activity and exercise

- to improve mood and self-esteem

- a combination of any the mentioned reasons

2.5 hours per week

U.S. Physical Activity Guidelines recommendation of physical activity per week

The Walk Score

• A center: It may be a shopping center, park, or main street;

• Mixed use, mixed income: Businesses are located next to homes at all price points;

• Pedestrian-centric design: Businesses are close to the street to encourage foot traffic with parking in back;

The Walk Score

• Density: The city is compact enough to allow businesses to flourish and for public transportation to run frequently;

• Parks and public space: There are plenty of public areas in which to gather; and

• Nearby schools and workplaces: Schools and workplaces are close enough that most people can walk from home

Parameters of Walkability Survey

- Walking path modal conflict - the extent of conflict between pedestrians and other modes on the road such as bicycles, motorcycles and cars.

- Availability of walking paths - conditions of walk paths

- Availability of crossings - avoid jaywalking

Parameters of Walkability Survey

- Grade crossing safety - exposure to other modes when crossing roads

- Motorist behavior - motorist behavior to pedestrians

- Amenities - benches, street lights, public toilets, and trees

Parameters of Walkability Survey

- Disability infrastructures - for PWD like ramp positioning and maintenance

- Obstructions - presence of permanent and temporary obstructions of pathways

- Security from Crime

Physical Activity

the need would depend on:

- age

- physical condition

- gender

Forms of exercise

- walking

- biking

- taking the stairs

- swimming

Sleep

an essential component of chronic disease prevention and health promotion

Insufficient sleep

associated with diabetes, heart disease, obesity, depression, and motor vehicle accidents

Interruptions to sleep

- pain

- trips to the bathroom

- medications

- medical conditions

- sleep disorders

two processes regulating sleep

1. number of hours we are awake

2. the circadian biological clock

suprachiasmatic nucleus (SCN)

- the circadian biological clock

- responds to light

Sleep

- important hormones are released

- memory is consolidated

- BP is decreased

- kidney function changes

Sleep Hygiene

1. Avoid caffeine and nicotine close to bedtime;

2. Avoid alcohol as it can cause sleep disruptions;

3. Retire and get up at the same time every day;

Sleep Hygiene

4. Exercise regularly, but finish all exercise and vigorous activity at least 3 hours before bedtime;

5. Establish a regular, relaxing bedtime routine (a warm bath, reading a book);

6. Create a dark, quiet, cool sleep environment;

Sleep Hygiene

7. Have a comfortable mattress and bedding;

8. Use the bed for sleep only; do not read, listen to music, or watch TV in bed; and

9. Avoid large meals before bedtime

Smoking cessation

an important step in achieving optimum health

Nicotine addiction

the most common form of chemical dependence in the United States

Withdrawal symptoms

- anxiety

- increased appetite

- irritability

- difficulty concentrating

Help in smoking cessation

- nicotine replacement

- pharmaceutical alternatives

- hypnosis

- acupuncture

Steps to Quit Smoking

1. Make the decision to quit

2. Set a date to quit and choose a plan.

3. Deal with withdrawal

4. Staying off of tobacco is a lifelong process

Oral substitutes

- sugarless gum

- hard candy

- fruit

- carrot sticks

smokeless tobacco

- spit tobacco

- a significant health threat and is not a safe substitute for smoking tobacco

- known to be a cause of cancer and oral health problems

smokeless tobacco

- causes nicotine addiction and dependence

- adolescents who use these are more likely to take up smoking

MPOWER Strategy

- Monitor tobacco use and prevention policies;

- Protect people from tobacco smoke;

- Offer help to quit tobacco smoke;

MPOWER Strategy

- Warn about the dangers of tobacco;

- Enforce bans on tobacco advertising, promotion and sponsorships; and

- Raise taxes on tobacco

May 31

World No Tobacco Day

Republic Act No. 9211

- Tobacco Regulation Act of 2003

- prohibits smoking in public places and sale of tobacco products to minors

- requires a printed warning on cigarette packages

Republic Act No. 9211/Tobacco Regulation Act of 2003

- prohibits all forms of tobacco advertising in mass media and regulates other forms of tobacco promotions

- provides that the DOH together with other government agencies such as DepEd carry out a continuous information program on the harmful effects of smoking, undertake a National Smoking Cessation Program and establish smoking withdrawal clinics

drinking in moderation

- not more than 2 drinks a day for the averaged sized man

- not more than 1 drink a day for an averaged sized woman

amount of alcohol a person can drink safely

- highly individualized

- depends on: genetics, health conditions, sex, weight, age, and family history

amount of alcohol the liver can process

- 0.5 oz ethanol per hour

- depends on the person's body size, previous drinking experience, food intake, general health

- no more than one drink per hour

Heavy drinking

defined as consuming more than 2 drinks per day for an average men or more than 1 drink per day for women

Binge drinking

- drinking 5 or more drinks on a single occasion for men and 4 drinks or more for women

- an unrecognized problem among women and girls

- about three times per month and six drinks per occasion

Excessive drinking

can take the form of heavy drinking, binge drinking or both.