Kristen D. Wright: Health Tips to Empower You to Live a Longer, Stronger, and More Meaningful Life
2258-2260 Conference Center (CONF)
Thursday 4:30 to 5:25 p.m.
Kristen's notes:
Key
⍰ Questions to think about later (presenter’s or your own)
⇥ First priority - Something I can implement this week
☆ Great idea
[ ] Executive summary - things I want to talk about with Zach or someone else
Notes
We need to protect our heart. Medication can be so useful, but it is good to look at lifestyle first, because medications can have side effects.
Exercise is medicine.
Physical inactivity is the #4 killer in the world.
We naturally lose muscle the older or more sedentary we get.
Arthritis can cause frozen joints if you stop moving those joints.
Weight-bearing exercise keeps the calcium in your bones.
Starting an exercise program - talk to a doctor beforehand if:
40 or older
...more, see slide
Watch for warning signs (see slide)
Create your own program - use SMART goals
Specific
Measurable
Attainable
Relevant (to age, stage, goals)
Time-bound
150 min/wk of moderate intensity - perceived exertion should be 12-16 (out of 20), somewhat hard to hard, not easy to talk
Balanced workout:
Warmup - 3-5 min, stretch 10
Work out 20-30 min
Cool down gradually (improve flexibility to avoid injury)
See sample calendar (slides)
Don't forget stretch and flexibility in your exercise regimen
Less than 5000 steps/day is considered sedentary.
Overcome your obstacles
Make a plan, reevaluate your current schedule, visualize and use technology
If it is important to you, you will find a way. If it is not important to you, you will find an excuse.
Know your crutch and find a way around it.
To get the cardiovascular benefit, you need to get your heart rate up and breath harder.
You can break your 30 minutes up into 10 minute chunks.
Pick a time when you feel most energetic, talk yourself into it, exercise creates endorphins, tell yourself you want to do this, adjust the intensity, go to bed 30 minutes earlier, prepare in advance to be active
What interests you? Make it fun, exercise with a purpose, mix it up, hire a personal trainer, be social, double duty (TV, Internet or work while exercising)
Why don't you like it?
Start simple (walking)
Use the library to check out exercise videos
Exercise is as much a mental game as it is a physical game. Play the mental game. This is giving you mental and spiritual strength.
Plan it, recruit, join a class, spend money
Look at your goal for fitness (keep independence as you age, etc), helps with balance, flexibility, independence, disease process, weight, hobbies, more time to play and feel well, improve confidence.
Test your balance
Try yoga, Pilates, tai chi
Choose an appropriate activity to avoid injury - age, fitness level, skill level, health status
Listen to your body and respond appropriately.
Balanced workout - warm up, cool down, balanced activities (most common cause of injury is overuse of an activity)
Spend 1 dollar on wellness program, 1 dollar on creating walking paths - save 3 dollars in healthcare
Rest, Ice, Compress, Elevate
See Protein Slide! Exercises for knee problems (the way you hold your body is key, keep knee over ankle)
Don't arch back
Celebrations
Times in our lives when it is easy to gain weight:
Infants
Puberty
Pregnancy
Mid-50s
The fat cells that are created do not go away when we lose weight; it is really important to maintain our weight during celebrations and other times of potential weight gain
1 pound = 3500 calories
Caution: do not go too low on calories - your body will go into starvation mode.
Weight is hard; it is day in, day out.
Keep the treats few and far in between - savor them
Weight loss is 80% nutrition, 20% exercise
Exercise still VERY important - proven to extend life
Culture:
So many of our celebrations and gatherings involve food.
Part of human nature and our culture is to celebrate; often with feasts.
Dietary pitfalls:
Fast food is not necessarily any faster than preparing a meal.
Avoid thoughtless/mindless eating.
Vacation, travel, too busy, traditions/celebrations, snacks, drinks
Diet drinks can still create that craving for more (soda, other unhealthy food)
God created us with all these built in mechanisms to give our body energy and keep us living.
Eating out: share, start with salad or vegetables, broth-based soup, order a doggie bag with meal, portion out before eating, chili is a meal not appetizer, sirloin or filet mignonette instead of prime rib
Watch out for kids meals
Cooking terms:
Healthier - roasted, baked, braised, broiled, poached, rubbed, seared, grilled, steamed, sautéed, spiced, seasoned
Fried - crunchy, tempura, battered, crispy, breaded crusted, golden, sizzling
Watch sauces for high sugar
A la mode - ice cream
Au gratin - butter/cream & topped with cheese/breadcrumbs
...see slide
At a hotel, ask for a fridge (may be able to give you access to one, even if not provided)
Caution with continental breakfast
Precook and season meat (freeze and pack in cooler)
Bring utensils
Shop at grocery store
Less than 5% on nutrition facts label is low
Healthier alternatives:
Greek yogurt instead of sour cream, mayo (or do half)
Unsweetened applesauce or pumpkin for butter
Substitute half whole wheat
Oatmeal
Do an activity instead of just eating
Bring healthy foods to potlucks
During holidays/vacations, remember to be active
Potlucks - present your food well & label
Olaf noses - carrots
Sleep
24 hours without sleep is equivalent to .08 alcohol level
6 hours instead of 8 hours of sleep is equivalent to 2-3 beers
Costs more than $63 billion/year in lost productivity
Sleep is a private behavior that has public consequences; it is your airline pilot, your doctor, your child's bus driver, the factory worker making your car
Lack of sleep makes us sick, fat and stupid.
Linked to diabetes, depression, hypertension.
Harder to regulate hunger when tired, make good food choices.
Can't think as well, can't focus, not as good judgement.
Less service oriented - too tired, not as creative
Mosiah 4:27
How did we get so tired?
Understanding sleep:
Circadian rhythms - see slide
Sleep cycles - 4-6 cycles throughout night
Best chance to get restful sleep is during the first cycle.
Cycles last about 90 minutes.
75-80% of time in deep sleep (non-REM)
Hard to get from REM sleep to non-REM sleep rapidly.
REM Sleep
Dreaming, learning and memory developed, processing experiences and thoughts
Muscle atony (relaxed)
Supports daytime performance
Non-REM Sleep
Healing, repairing, restorative, hormones are released (might affect growth patterns and growing muscles in teens)
Home Care
Give yourself enough time to sleep.
Eat a healthy diet.
Exercise regularly. If you have trouble sleeping, avoid 3 hours before bed (unless yoga or stretching)
Learn to relax - catacholamines harm sleep
Tips for the worrier (helps 50% of the time): 1 hour before bed, make a to do list for tomorrow; must write, use legal pad, go to sleep
Right before bed, write down exactly what's currently going on in your head, every single word, more conscious, concrete
List to de-stress:
Kegels
Diaphragmatic breathing: stretch (lay down, arms above head)
Sequential muscle relaxation
A good cry
Deep breathing
Avoid dehydration
Acute stress, 10 min exercise
[High intensity light therapy (has to get to the retina)] - Amber
More than any treatment (medications, changing diet), exercise makes the biggest difference in improving sleep.
Reasonable schedule at work and home
Take multivitamin - magnesium (nuts, almonds, bran cereal)
Avoid alcohol, nicotine, drug use
Sleep hygiene - consistency, calming & ritual, get up (do something quiet, not active)& try again (avoid clock watching), bedroom for sleeping & intimacy, avoid naps (less than an hour, not after 3), cool room (60-68 degrees), sleep diary
Avoid energy drinks / caffeine - it is a catch-22
Medications, alcohol, caffeine all affect that first sleep cycle.
If you take melatonin and think it will help you fall asleep, 50% of the time it will.
Amber glasses must block 90% of the blue light to help; most only block 10%
As you age, your sleep cycles will change.
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