USING TECHNOLOGY TO
HELP YOUR TICKER
Presented by Amanda Haarberg, AJ Peters &
Julio Cajas
DASH DIET
INCORPORATION
What is it?
• Dietary Approaches to Stop Hypertension
• Especially great for hypertension/prehypertension
• Low sodium/sodium free
• Rich in fruits, vegetables & whole grains
• Low-fat/non-fat dairy
• High fiber, low to moderate fat intake, rich in potassium,
calcium and magnesium
Who Recommends It?
• Ranked #1 Overall Diet by US News & World Report
• Recommended by USDA, Heart Health Association, and
US High Blood Pressure Guidelines (JNC7)
• Endorsed by:
• National Heart, Lung, Blood Institute
• American Heart Association (AHA)
• 2010 Dietary Guidelines for Americans
• US Guidelines for treatment of high blood pressure
• 2011 AHA Treatment Guidelines for Women
• The Mayo Clinic
Benefits?
• Reduce blood pressure
• Reduce risk of stroke and heart disease
• Reduce development of kidney stones
• Improve cholesterol
• Improve insulin sensitivity
‘Low Salt’ Defined
• The 2010 Dietary Guidelines recommends reduction to
1500 mg/day (at risk)
• Non-risk/healthy individuals reduce to 2300 mg/day
Who is classified as high risk?
• People >51 years old
• Those with high blood pressure or hypertension
• People with diabetes, have been told at risk for diabetes
• Those with chronic kidney disease
• African-Americans
RESEARCH?
Chronic Kidney Disease
• DASH-style Diet Effective in Preventing, Delaying CKD
Progression
• Showed the DASH diet to be especially beneficial for slowing
progression of disease for those in stage 1 or 2 kidney disease
Breast Cancer Prevention
• Low-carb diets, dietary approaches to stop hypertension-
style diets and the risk of postmenopausal breast cancer
• Followed 85k women for 25 years in Nurses Health Study.
• Showed that DASH diet reduced risk of Estrogen Receptor
negative breast cancer.
• Supported increased intake of fruits/veggies to be particularly
beneficial
Type II Diabetes Prevention
• Diet-quality scores and the risk of type 2 diabetes in men
• Followed 40k men over 20 years in Health Professionals Follow Up
Study.
• Found that men who conformed to DASH style dietary approach
had les risk of developing diabetes
• Found that the heavier the subject, the less benefit of risk reduction
Preventing Colorectal Cancer
• The Mediterranean and DASH diets & Colorectal Cancer
• Showed that those following the DASH diet were less likely to
develop colorectal cancer. Those following the Mediterranean diet
didn’t show the same results.
Preventing Heart Failure
• Relation of consistency with the DASH diet and the
incidence of heart failure in men aged 45 to 79 years
• Followed 38,987 men over a 7 year span. Showed that men aged
45-79 had a 22% lower risk of developing heart failure if they ate a
diet consistent with the DASH principles
Lowering Adolescent Blood Pressure
• The efficacy of a clinic-based behavioral nutrition
intervention emphasizing DASH-type diet for adolescents
with elevated blood pressure.
• Showed that teens who followed the DASH diet were able to
reduce blood pressure and encourage lasting changes in improving
diet.
Weight Loss
• Comparison of Strategies for Sustaining Weight Loss, The
Weight Loss Maintenance Randomized Control Study
• Detailed how people were able to maintain weight loss while
continuing to follow DASH diet
Why Effective for Weight Loss?
• Diets rich in fruits/veggies are very filling yet low in
calories
• Incudes protein rich foods which further increase satiety
and prevent blood sugar crashes
• Focuses on positive changes in diet modification
• Is meant to be a lifestyle intervention instead of a short
term diet.
Helpful Web Tools
• http://www.dashforhealth.com/about-dash-diet/
HOW CAN TECHNOLOGY
INFLUENCE PHYSICAL ACTIVITY?
•Technology can increase motivation for
exercising
•Apps in mobile devices help us track our
daily activity in easy ways
•Manage time and effort to achieve goals in
personal fitness
TECHNOLOGIES FOR
WELLNESS
•Nutrition, Diet, and Calories Tracking
•Steps and Calories Tracking
•Physical Activity Tracking
•Physical Activity and Heart Rate
•Other Technology
Nutrition, Diet, and Calories Tracking
MyDashDiet
APP
•Use personalize data to build your profile and strategies for
success
•Track all your daily recommended DASH servings and keep a
history of your food intake
•Review of daily food intake for future advice on new paths for
staying healthy
MyFitnessPal
•Track calorie intake
•Wide library of foods, so that input can be easier to use
do
•Exercise input for a better feedback in your day
CALORIE AND STEP TRACKING
Tracks:
•Steps
•Calories
•Distance
•Sync with your phone for a better feedback of daily activity
NIKE + IPOD +
IPHONE
Tracks:
•Steps
•Speed
•Distance
•Calories
•Syncs to your ipod or iphone to provide
feedback and monitored your workout
Physical Activity Tracking
Nike+ FuelBand Tracks: Movement, steps, calories, and
fuel. Fuel increases with how much physical
activity you do
Tracks: Movement, steps, swimming,
calories, and will let you know when you
reach your daily goal or stood still for too long
More.
Tracks: Movement, steps, stairs, distance, and sleep patters.
These devices do the same thing and are able to sync with
your phone through their own app to give you more detail in
your daily activity. Includes a vibrating alarm to wake you up
and help your sleeping patterns.
Physical Activity and Heart Rate
Tracks: Training patterns,
running, speed, GPS, altitude,
calories, distances, and hearth
rate.
Used by: High-performance
Athletes
Heart Rate is monitored for a better feedback
during physical activity to know how intense is
your activity. The higher heart rate the more
intense the activity.
More
•Tracks: Daily activity, manages your
progress, measures heart rate, and provides
you with built goals for cultivating a healthier
life style
•Tracks: Movement,
These devices sync to
your mobile device for
further feedback on
workout progress and
goal.
calories, heart rate,
temperature, helps to stop
sweet from getting in your
eyes
More..
Tracks: Movement, steps, altitude,
calories, sleep patterns, and heart
rate. Syncs to your mobile device for
more detail in your daily and sleeping
patterns.
More…
This is very innovative since is a very
small device which will be recording all
your physical activity + your heart rate
Tracks…
Other Technology
Bluetooth Head
Phones
Wireless headphones elite athletes or casual exercisers
More
http://www.youtube.com/watch?v=NsQMlG6_xnE#t=38
More..
This device can
sync with your
mobile device for
a better feedback
on your wellness
and fitness http://www.youtube.com/watch?v=NGP6I71zYD4&feature=player_embe
dded
More…
This device tracks the condition of air letting
you know how much polluted it is or how pure
for a better breathing experience and wellness
enhancement.
http://www.youtube.com/watch?v=jcvCGbT37
CU
PHYSICAL ACTIVITY
Leave all afternoon for exercise and
recreation, which are as necessary as
reading. I will rather say more necessary
because health is worth more than learning.
-Thomas Jefferson
Benefits of Physical Activity
• Improves your chances of living longer and living healthier
• Helps protect you from developing heart disease and stroke or its
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precursors, high blood pressure and undesirable blood lipid patterns
Helps protect you from developing certain cancers, including colon
and breast cancer, and possibly lung and endometrial (uterine lining)
cancer
Helps prevent type 2 diabetes and metabolic syndrome
Helps prevent the insidious loss of bone known as osteoporosis
Reduces the risk of falling and improves cognitive function among
older adults
Relives symptoms of depression and anxiety and improves mood
Prevents weight gain, promotes weight loss, aids weight maintenance
Improves heart-lung and muscle fitness
Improves sleep
(Harvard School of Public Health)
The Consequences of Physical Inactivity
• More of us are overweight
• Adult (and childhood) obesity/overweight level continues to increase: 68% of all
Adults are obese or overweight.
• It is more difficult today to create an active lifestyle
• People are less active due to technology and better mass transportation.
• Sedentary jobs have increased 83% since 1950; Physically active jobs now
make up only about 25% of our workforce. That is 50% less than 1950.
• Our average work week is longer. Americans work 47 hours a week - 164 more
hours a year than 20 years ago.
• Extra weight costs us physically and financially
• Obesity costs American companies $225.8B per year in health-related
productivity losses.
• The average healthcare cost exceeds $3,000 per person annually. An obese
employee costs employer additional $460 to $2,500 in medical costs and sick
days per year.
(American Heart Association (AHA), 2013)
Definitions
• Physical Activity
• Any bodily movement produced by the contraction
of skeletal muscles that results in a substantial
increase in caloric requirements over resting energy
expenditure
• Exercise
• A type of physical activity consisting of planned,
structure, and repetitive bodily movement done to
improve and or maintain one or more components
of physical fitness
(ACSM, Guidelines for Exercise Testing and Prescription, 2013)
ACSM Recommendations
• Children & Adolescents (6-17)
• 60 minutes or more of physical activity every day (moderate*- or
vigorous**-intensity aerobic physical activity).
• Vigorous-intensity activity at least 3 days per week.
• Muscle-strengthening and bone- strengthening activity at least 3 days
per week.
• Adults (18-64)
• 150 minutes a week of moderate- intensity, or 75 minutes a week of
vigorous-intensity aerobic physical activity
• Muscle-strengthening activities that involve all major muscle groups
performed on 2 or more days per week.
• Older Adults (65+)
• Follow the adult guidelines, or be as physically active as possible.
Avoid inactivity.
• Exercises that maintain or improve balance if at risk of falling.
Moderate vs. Vigorous
• Moderate-intensity physical activity means working hard enough to raise your
heart rate and break a sweat, yet still being able to carry on a conversation.
• Vigorous-intensity physical activity causes rapid breathing and a substantial
increase in heart rate.
Light
Moderate
Vigorous
Walking/Running
Walking around a
store
Walking at brisk
pace
Walking at a “very
very” brisk pace,
Jogging, Hiking at
moderate grade,
running
Household/Occup
ational
Working on a
computer while
sitting, washing
dishes
Sweeping floors,
vacuuming,
mopping
Shoveling sand,
carrying heavy
loads
Leisure time and
Sports
Croquet, fishing
Ballroom dancing,
Basketballshooting around
Swimming,
Bicycling,
competitive sports
Exercise
How often should I exercise per week?
• ACSM and AHA’s physical activity guidelines recommend moderately intense
aerobic exercise (like walking) 30 minutes a day, five days a week or vigorously
intense aerobic exercise (like jogging) 25 minutes a day, three days a week.
• Older adults (those over 65 or adults under 65 with chronic conditions) should do moderately
intense aerobic exercise 30 minutes a day, five days a week or vigorously intense aerobic
exercise 20 minutes a day. They should also perform balance exercises.
How often should I do resistance/weight training
exercises?
• ACSM and AHA’s physical activity guidelines state resistance training at least
twice per week provides a safe and effective method to improving muscular
strength and endurance by 25 percent to 100 percent or more. It is recommended
that eight to 10 exercises with eight to 12 repetitions be performed on two nonconsecutive days using the major muscles.
• Older adults (those over 65 or adults under 65 with chronic conditions) should do eight to 10
strength-training exercises, 10-15 repetitions of each exercise twice to three times per week.
Walking vs. Running
• Walking briskly can lower your risk of high blood pressure, high
cholesterol, and diabetes as much as running can
• Researchers assessed walking and running expenditure by distance,
not by time.
• Running significantly reduced risk for first-time hypertension 4.2 percent and walking
reduced risk 7.2 percent.
• Running reduced first-time high cholesterol 4.3 percent and walking 7 percent.
• Running reduced first-time diabetes 12.1 percent compared to 12.3 percent for
walking.
• Running reduced coronary heart disease 4.5 percent compared to 9.3 percent for
walking.
“People are always looking for an excuse not to exercise, but now they have a
straightforward choice to run or to walk and invest in their future health,” said
Paul T. Williams, Ph.D., the study’s principal author
Walking Paths
• American Heart Association App
• StartWalkingNow.org
Barriers of Physical Activity
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Lack of time
Lack of motivation
Lack of energy
Lack of knowledge about exercise
Dislike of sweating or vigorous exercise
Physical barriers (e.g., obesity, injury, disease)
Poor body image
Extrinsic motivation
Bad past experience with exercise
Fear of injury
Family/friend/work obligations
Lack of social support
Culturally inappropriate activities and gender role expectations
Lack of access to programs or facilities
Cost of programs and facilities
Safety concerns-unsafe neighborhoods, heavy traffic
Bad weather
Lack of shower facilities
Improvements
• Improves blood circulation, which reduces the risk of heart
disease
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Keeps weight under control
Helps in the battle to quit smoking
Improves blood cholesterol levels
Prevents and manages high blood pressure
Prevents bone loss
Boosts energy level
• Helps manage stress
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Releases tension
Promotes enthusiasm and optimism
Counters anxiety and depression
Helps you fall asleep faster and sleep more soundly
Improves self-image
• Increases muscle strength, increasing the ability to do other
physical activities
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Provides a way to share an activity with family and friends
Reduces risk of stroke
Establishes good heart-healthy habits in children
• Helps delay or prevent chronic illnesses and diseases
associated with aging
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Maintains quality of life and independence longer for seniors
Tips to Get Started and Stay Active
• Appropriate attire.
• Choose activities that are fun for you
• Start slowly
• Keep it brisk!
• Schedule your workouts
• Add variety
• Be flexible
• Ask family and friends to join you (or
• Hire a Personal Trainer
• Keep reasonable expectations of
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yourself.
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Set goals for yourself.
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Look for chances to be more active •
during the day.
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Don't get discouraged
Don't exercise right after meals, when •
it's very hot or humid, or when you
just don't feel up to it.
a dog!)
Use your home
Use variety to keep your interest up.
Use music to keep you entertained.
Track and celebrate your success.
Note your activities on a calendar or
in a logbook.
Keep a record of your activities.
Reward yourself at special
milestones.
The Fun Theory
• http://youtu.be/2lXh2n0aPyw
QUESTIONS?