Chapter 27 Health Promotion, Disease Prevention, and Population Health(Diet,Exercise,Smoking Cessation) Flashcards
Typical areas to focus on
for counseling
(1) diet,
(2) weight management
(3) exercise
(4) smoking cessation
recommends the majority of calories should come from fruits, vegetables, whole grains,
legumes, and nuts, while intake of red meats and saturated fats should be
limited.
Mediterranean diet
Dietary Approaches to Stop Hypertension (DASH)
DASH
Dietary Approaches to Stop Hypertension
1,800–2,000 kcal/day
Calories recom
45–65% of total daily calories
whole fruits (fresh, frozen, canned, dried) and
legumes (beans, peas)
Carbohydrate recom %
10–35% of total daily calories
5.5 ounces daily
Protein recom %
20–35% of total daily calories
Fat recom %
< 10% of total daily calories
Saturated recom
Limited
Trans recom
< 300 mg/day
Cholesterol recom
8 oz/week
Fish recom
14 g/1,000 calories eaten in a day
Fiber recom
< 2,400 mg/day (< 6 g of NaCl)~1 tsp of salt
Sodium
77% comes from manufacturing
4,700 mg/day
Potassium recom
Avoid salt substitutes
KCl
≥ 3 ounce-equivalents
Whole grains
3 cups
Fat-free or low-fat dairy
2.4 mcg/day (especially patients > 50 years ofage)
Vitamin B12
crystalline form
can be absorbed
400–600 mcg/day
Folic acid
~childbearing age 400 mcg
*recommend iron rich foods
~Pregnancy 600 mcg
prevent neural-tube defects, spina bifida, and
encephalopathy in a fetus
25 mcg/day or 1,000 IU/day
Vitamin D
Men ≤ 2 drinks/day
Women ≤ 1 drink/day
Moderate alcohol consumption
nine servings~4.5 cups
vegetable
veggies subgroup
dark green,
orange,
legumes,
starches,
and other
at least 50%
whole grain recom
Protein Calcium, vitamin D, and potassium
Dairy
swordfish, shark, king mackerel,
tilefish
Beware especially during pregnancy~methylmercury poisoning
normal 35–55 ng/mL
25-hydroxyvitamin D
12 oz of beer
5 oz of wine
1.5 oz of 80-proof distilled spirits
1 oz of 100-proof distilled spirits.
1 DRINK
BMI formula
kg/m^2
Normal
BMI = 18.5–24.9 kg/m2
Overweight
BMI = 25–29.9 kg/m2
Obesity I
BMI = 30–34.9 kg/m2
Obesity II BMI
BMI= 35–39.9 kg/m2
Obesity III
BMI ≥ 40 kg/m2
Waist circumference
high-risk waist circumference is greater than 40 inches (102 cm), and for females, a high-risk
waist circumference is greater than 35 inches (88 cm)
Modest weight loss
10 lbs
_______kcal/day reduction will prevent weight gain
50-100
_______kcal/day reduction common goal in most weight-loss programs
500
To prevent weight gain, exercise ___minutes/day with moderate to vigorous intensity.
60
6
prevent
To lose weight, exercise ___ minutes/day with moderate intensity
60-90
~6x-9x
Resistance exercises at least ___ days of the week
2 days for 2 s in resistance
To reduce the risk of chronic disease, individuals should perform moderate-
intensity exercise at least ___minutes/day ___days of the week
30,7
Benefits in health have been shown when AEROBIC activity occurs at least ___ days/week
a3robic
should be performed to the point at which
the individual would have difficulty doing another repetition without help.
Muscle strengthening exercises
For weight training, one set of _____ repetitions of each exercise is effective,
although _____ or _____ sets may be more effective
8-12,2,3
Men older than _____ years and women older than _____ years before
beginning a program of exercise
40,50
Patients with osteoarthritis should do _____________________
low-impact exercise that has a low risk of
joint injury
Inactive patients becoming active should follow these guidelines:Increase the amount of physical activity gradually over a period of _____ to ______.
weeks, months
Inactive patients becoming active should follow these guidelines: adults 65 years of age or older require at least ________ weeks to adapt to a new level of activity
2-4
Inactive patients becoming active should follow these guidelines:
Begin muscle strengthening ____day/week at a light or moderate level of intensity. Over time, activity may be increased to ____days/week
1,2
Inactive patients becoming active should follow these guidelines: First increase the number of _____ per ______ (usually start at ______), then increase the number of _____ per _____, and then increase
the ______
minutes,session, 5 minutes
days, week
intensity
Inactive patients becoming active should follow these guidelines: _____________ and _________ This also counts as daily exercise activity.
Warm up, cool down
reduces abdominal fat and preserves muscle during weight loss
Exercise
cigarettes/pack
20
pack years formula
packs/day x yrs=pack years
Five R’s
ReReReRiRo
Relevance
Rewards
Repetition
Risks
Roadbloicks
Counselling 5 A’s
SDSSR
Ask
Advise
Assess
Assist
Arrange F/U
nonpharmacologic therapies smoking cessation
QTREAAHM?
Quitting “cold turkey”
Tapering the number of cigarettes
Reading self-help materials
Entering a formal cessation program
Aversion therapy
Acupuncture
Hypnosis
Massage
Withdrawal symptoms peak ____ hours after cessation
48
Withdrawal symptoms gradually dissipate over the next ______ weeks, and completely resolve within _____
2-4
To help a patient avoid postcessation weight gain
DPWH-SR
Discourage diet(strict)
Physical activity
Water intake
Healthy choices
Sugarless gum
Rewards(non-food)
Barriers to cessation
DSWD-WF
Withdrawal
Failure
Depression
Social Support
Weight gain
Deprivation/Loss
U.S. Department of Health and Human Services
initiative
Healthy People 2020
Healthy People 2020 four overarching areas in health as goals
HPxHP
high-quality health
health disparities
protect health stages
promote health
