Occupational Health Network, Inc.

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Occupational Health Network, Inc.

• Working Together for Better Health

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Preventative Medicine Why should I think about
prevention?
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Leading Causes of Death

• Heart Disease 30.3
• Cancer 23.0
• Stroke 7.0
• Chronic Lung Diseases 5.2
• Accidents 4.1
• Diabetes 2.9

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Here is a start.

• Cardiovascular disease is the Number 1 cause of
  death in the US.

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Risk factors of heart disease.

• Smoking
• High cholesterol
• High blood pressure
• Physical inactivity
• Obesity
• Diabetes
• Age
• Gender
• Heredity (including race).

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More Numbers

• Cancer is the 2nd leading cause of death.

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Preventable Cases

• 1/3 of the 553,400 cancer deaths predicted for
  the year 2001 will be related to preventable
  causes.
• 172,000 cancer deaths in 2001 are expected to be
  caused by Tobacco.
• 19,000 cancer deaths this year may be related to
  excessive alcohol use.
• 1 million skin cancers that will be diagnosed
  this year could have been prevented if proper
  protection would have been used.
• Early detection of cancer could increase the
  5-year survival rate from 81 to 95.

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And then there is

• Diabetes-
• 16 million people in the United States have
  diabetes. 5 million of those don't know they have
  it.

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Risk Factors for Diabetes

• Obesity- gt120 of desired body weight.
• A first degree relative with diabetes.
• A member of a high risk ethnic population
• African American
• Hispanic
• Pacific Rim
• Asian
• American Indian

• Hypertension gt 140/90
• HDL cholesterol lt?35 mg/dL
  and/or Triglycerides
  gt250 mg/dL
• Delivered a baby gt 9 lbs or were diagnosed with
  gestational diabetes.

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Complications of Diabetes

• Heart Disease
• Stroke
• High blood pressure
• Blindness
• Kidney disease
• Nervous system disease
• Amputations
• Dental disease
• Complications of pregnancy
• Other complications

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S T R E S S !

• 43 of all adults suffer adverse health effects
  due to stress.
• 75-90 of all visits to primary care physicians
  are for stress-related complaints or disorders.
• An estimated 1 million workers are absent on an
  average workday because of stress related
  complaints.
• A three-year study showed that 60 of employee
  absences were due to psychological problems such
  as stress.
• Nearly half of all American workers suffer from
  symptoms of burnout, a disabling reaction to
  stress on the job.

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Stress.

• What can cause stress?
• How can I cope with stress?

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More Statistics

• Obesity is estimated to cause 300,000 deaths each
  year.
• gt 33.3 of South Dakotans have had no exercise,
  recreation, or physical activity during the last
  month.

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Studies show smokers will pay an average of 300
- 600 more a year for healthcare than
nonsmokers.
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Effects of Smoking on Diseased Blood Vessels.

• Cholesterol Build up.
• Blood Vessel Constriction.
• Irritated Blood Vessel Walls.
• Plaque breaks off.
• Heart attack or Stroke.

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And then there is cancer

• Lung Cancer
• Bladder Cancer
• Throat Cancer
• Mouth Cancer

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And Other Disease

• Emphysema
• COPD
• Atherosclerosis
• Coronary Heart Disease
• Stroke

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Now What?

• Prevention,
• Prevention, Prevention!!!

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Healthy Habits

• Balanced Eating

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CARBOHYDRATES

• Grains, Beans, Bread, Rice, Cereal and pasta.
• 6 - 11 servings a day.

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What is a serving?

• 1 slice bread
• 1 small cupcake or muffin
• 1/2 hot dog bun or hamburger bun
• 1/2 bagel, English muffin or Pita bread
• 4-6 small crackers
• 1 - 6 inch tortilla
• 3/4 cup cold cereal

• 1/2 cup cooked cereal, pasta, or bulgur
• 1/3 cup rice
• 1/2 cup cooked legumes (dried beans, lentils,
  peas or corn)
• 1/2 cup sweet potato or yam
• 1 small potato

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FRUIT

• Apples, oranges, bananas, strawberries,
  pineapple, pears, melons.
• 2-4 servings

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What is a serving?

• 1 small fresh fruit
• 1/4 cup dried fruit
• 1/2 cup canned fruit
• 1/2 cup fruit juice

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VEGETABLES

• Carrots, spinach, radishes, peas, beans,
  eggplant, broccoli, beets, asparagus
• 3-5 servings

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What is a serving?

• 1/2 cup raw chopped vegetables
• 1/2 cup cooked vegetables
• 1 cup raw leafy vegetables
• 1/2 cup vegetable juice

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DAIRY

• Milk, yogurt, cheese
• 2-3 servings

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What is a serving?

• 1 cup (8 oz.) milk or yogurt
• 2 slices cheese, 1/8" thick (1½ oz.)
• 1/2 - 3/4 cups cottage cheese
• 1/2 cups ice milk, ice cream, or frozen yogurt

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MEAT

• Meat, poultry, fish, dry beans, eggs, and nuts.
• 2-3 servings

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What is a serving?

• 2 oz. to 3 oz. (size of a deck of cards) cooked
  lean meat, poultry, or fish
• 1 egg
• 4 oz. Tofu
• 2 tablespoons peanut butter
• 1/2 cup nuts or seeds
  
• 1/2 to 3/4 cup tuna

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FATS OILS

• Use Sparingly.

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What is a serving?

• 1/8 Avocado
• 10 Peanuts
• 1 Teaspoon butter, margarine, oil, or
  mayonnaise
• 1 Tablespoon cream cheese or
  salad dressing

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How many calories do I need?
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4- Step Plan

• Step One Calculating Calories
  A. Which number best defines your daily
  life (apart from exercise)?
• 0 Very little daily activity, sedentary
• Light activity office work, driving, lab work.
• Active but not strenuous work teacher,
  childcare worker, waitress, housecleaner.
• Moderate manual labor plumber, carpenter
• 4 Heavy physical labor digging ditches, weeding.

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4- Step Plan

• Step One Calculating Calories
• B. Find the number below that best defines your
  exercise habits?
• 0 No regular exercise.
• Irregular light to moderate activity (less than
  30 minutes, never breathing hard.)
• Occasional (3-4 days/week) moderate exercise
  (around 30 minutes, rarely breathing hard).
• Regular (5-plus days/week) moderate to vigorous
  exercise (at least 30 minutes, sometimes
  breathing hard).
• Participation in serious athletic training.

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Add A to B- Find your Activity Level.
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4- Step Plan

• Step Two Counting Carbs
• Moderate Heavy Activity Level
• 23 grams of carbs/day for every 10 pounds of
  body weight.
• For Weight Loss or Sedentary, Very Light or
  Light Activity Level.
• 18 grams for every 10 pounds of body weight.

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4- Step Plan

• Step Three Tallying Protein
• Vegetarians and Heavy Exercisers
• 9 grams of protein/day for every 10 pounds of
  body weight.
• Moderate Exercise (middle of the road)
• 7 grams of protein/day for every 10 pounds of
  body weight.
• Sedentary, Very Light or Light Exercise.
• 4.5-5.0 grams of protein/day for every 10 pounds
  of body weight.

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4- Step Plan

• Step Four Figuring Fat
• Number of Carbs Number of Protein ?
• ? X 4 ?
• Total calories (from Step One) - ? Fat calories
• Fat calories ? 9 Fat grams/day.
• (Should not eat more than this, but you can
  consume half this number of fat grams/day.)

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Water

• Drink 2 quarts (8 cups) a day.
• Prevent dehydration.
• Maintain proper blood pressure.
• Flush out bodily waste and impurities.
• Relieve or prevent constipation.
• Prevent kidney stones.
• Suppress appetite.
• Reduce bloating from fluid retention.

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ExercisePlan it. Schedule it. Do It.

• At least 30 minutes a day.
• The important thing is to stay active.

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Benefits of Exercise

• ? More Energy
• ? Lowers Blood Sugar
• Reduces Insulin Resistance
• P Lowers Blood Pressure
• b Lowers Cholesterol
• ? Stress Relief
• ? Weight Loss or Weight Maintenance

• P Stronger bones and muscles.
• b Stronger Heart.
• ? Increases Self-Confidence.
• ? Decreases Chance of Heart Disease and Other
  Health Problems.

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Prevention Early Detection

• Physical Examination
• Blood Work
• Special Tests
• PSA
• Mammogram
• Pap Smears
• Colon Screening
• Cholesterol Check
• Blood Sugar Screening

• Medical History
• Family History
• Social History

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How does the Personal Wellness Profile work?

• Questionnaire
• Vital Signs
• Cholesterol
• Glucose
• Waist Hip Measurements
• Body fat testing.

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What will the Personal Wellness Profile tell me?

• Coronary Risk
• Cancer Risk
• Nutrition Status
• Fitness Status
• Stress Status
• Substance use
• Safety Status

• How to decrease your coronary and cancer risk.
• How to improve your nutrition, fitness, stress,
  substance use, and safety status.

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Our Team

• Wayne Anderson Occupational Health Physician

Thomas J. Brennan Family Medicine Physician
Lynette R. Siewert Physician Assistant
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