Transcript Document

Provided Courtesy of Nutrition411.com
Women’s Health
Contributed by Shawna Gornick-Ilagan, MS, RD, CWPC
Updated by Nutrition411.com staff
Review Date 7/14
G-1121
Objectives
• Discuss leading causes of death
• Learn how to prevent or manage
leading health conditions
What Do You Think Are the
Leading Causes of Death
for American Women?
Leading Cause of Death:
2010
All Females, All Ages
1. Heart disease
23.5%
2. Cancer
22.1%
3. Stroke
6.2%
4. Chronic lower respiratory
diseases
5.9%
5. Alzheimer's disease
4.7%
6. Unintentional injuries
3.6%
7. Diabetes
2.7%
8. Influenza and pneumonia
2.1%
9. Kidney disease
2.1%
10. Septicemia
1.5%
Source: Leading causes of death in females United States, 2010. Centers for Disease Control and Prevention Web site.
http://www.cdc.gov/women/lcod/2010/index.htm. Updated October 2013. Accessed July 10, 2014.
Facts
• Heart disease kills six times as many
women as breast cancer
Source: Women and heart disease facts. Women’s Heart Foundation website.
http://www.womensheart.org/content/heartdisease/heart_disease_facts.asp. Accessed July 10, 2014.
Can Anyone Tell Me the
Difference Between a
Heart Attack and a Stroke?
Stroke vs Heart Attack
• Stroke—blocked blood flow to the brain
• Heart attack—blocked blood flow to the
heart
• Risk factors are the same for both
What Causes Heart
Disease/Stroke?
• Arteries—blood vessels that carry blood
away from the heart to the rest of the
body
Normal Artery
Plaque Starts to Build Up
Tear in
Artery Wall
Plaque Can Grow and
Harden and Obstruct
the Artery
Atherosclerosis
Ischemic Stroke
Heart Attack
What Increases Risk?
You Cannot Help
• Age
− Men <45 years
− Women
postmenopausal
• Sex
• Race
• Family History
You Can Help
•
•
•
•
•
•
•
•
•
Smoking
Alcohol
Poor diet
Overweight/obesity
Diabetes
Physical inactivity
High LDL cholesterol
Low HDL cholesterol
High blood pressure
HDL=high-density lipoprotein, LDL=low-density lipoprotein
Source: Coronary artery disease—coronary heart disease. American Heart Association® website.
http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/Coronary-Artery-Disease---Coronary-HeartDisease_UCM_436416_Article.jsp. Accessed July 10, 2014.
To Help Prevent Heart
Disease
• Know your numbers:
•
•
•
•
•
•
− Cholesterol (LDL=lousy, HDL=healthy)
− Triglycerides
− Blood pressure
− Blood glucose
Maintain a healthy weight
Stay physically active
Manage stress
Do not smoke
Do not drink alcohol excessively
Eat heart healthy
Three Most Common
Cancers in Women
• Breast cancer:
− First among women of all races and Hispanic
origin populations
• Lung cancer:
− Second among white, black, American
Indian/Alaska Native, and Hispanic women
− Third among Asian/Pacific Islander women
• Colorectal cancer:
− Second among Asian-Pacific Islander women
− Third among white, black, American
Indian/Alaska Native, and Hispanic women
Source: Cancer among women. Centers for Disease Control and Prevention website.
http://www.cdc.gov/cancer/dcpc/data/women.htm. Updated October 24, 2013. Accessed July 10, 2014.
Leading Causes of
Cancer Deaths in Women
• Lung cancer:
− First among white, black, Asian/Pacific Islander,
and American Indian/Alaska Native women
− Second among Hispanic women
• Breast cancer:
− First among Hispanic women
− Second among white, black, Asian/Pacific
Islander, and American Indian/Alaska Native
women
• Colorectal cancer:
− Third among women of all races and Hispanic
origin populations
Source: Cancer among women. Centers for Disease Control and Prevention website.
http://www.cdc.gov/cancer/dcpc/data/women.htm. Updated October 24, 2013. Accessed July 10, 2014.
Cancer Prevention
•
•
•
•
•
Avoid smoking and second-hand smoke
Eat a healthy diet
Keep active
Stay safe in the sun
Get recommended screening tests
for your age and gender
Source: Stay healthy. American Cancer Society website http://www.cancer.org/healthy/index. Accessed July
10, 2014.
Other Common Health
Concerns for Women
•
•
•
•
Osteoporosis
Depression
Iron deficiency
Menopause/weight management
How Many Women Get
Osteoporosis in Their
Lifetime?
Osteoporosis
• Affects 200 million women worldwide
• Worldwide, one out of every three
women 50 years of age and older will
have an osteoporosis-related fracture in
their lifetime
• Affects women more than men
Source: Facts and statistics. International Osteoporosis Foundation website. http://www.iofbonehealth.org/factsstatistics. Accessed July 10, 2014.
Osteoporosis Progression
Normal
bone
Osteoporosis
Osteopenia
Severe
osteoporosis
Bone Health and
Osteoporosis
Normal bone
Osteoporosis
What’s the Big Deal?
• No early warning signs (silent disease)
• Broken bones usually are the first sign
of a problem
• For older adults, when a fracture
occurs, it results in a downward health
spiral
Source: NIH Osteoporosis and Related Bone Diseases National Resource Center. National Institute of Arthritis and
Musculoskeletal and Skin Diseases website. http://www.niams.nih.gov/Health_Info/Bone/default.asp. Accessed
July 11, 2014.
How Can You Prevent
Osteoporosis?
• If younger than 30 years of age, attain
a higher peak bone mineral density
• If older than 30 years of age, maintain
or improve bone mineral density
through:
− Exercise
− Nutrition
− Not smoking
Source: NIH Osteoporosis and Related Bone Diseases National Resource Center. National Institute of Arthritis and
Musculoskeletal and Skin Diseases website. http://www.niams.nih.gov/Health_Info/Bone/default.asp. Accessed
July 11, 2014.
Exercise for Prevention
• 30 minutes of exercise (walking or
jogging) most or all days of the week
• Incorporate weight-bearing exercise,
such as:
− Walking
− Jogging
• Include weight lifting
Source: Calcium and bone health. Centers for Disease Control and Prevention website.
http://www.cdc.gov/nutrition/everyone/basics/vitamins/calcium.html. Updated April 6, 2011. Accessed July 11, 2014.
Nutrition for Prevention
• Calcium
• Vitamin D
• Adequate vitamin D intake helps the
body absorb calcium
Recommended Calcium
Intake for Women
Ages
Birth to 6 months
6 months to 1 year
1 to 3 years
4 to 8 years
9 to 18 years
19 to 50 years
>51 years
Amount (mg/day)
210 mg
270 mg
500 mg
800 mg
1300 mg
1000 mg
1200 mg
mg=milligram
Source: Calcium. National Institutes of Health, Office of Dietary Supplements website.
http://ods.od.nih.gov/factsheets/list-all/Calcium/. Accessed July 11, 2014.
Calcium
Sources
Foods High
in Calcium
What If You Do Not
Drink Milk?
• You can get calcium from other foods,
including:
− Canned fish with edible bones (good choices
include salmon, sardines, and mackerel)
− Cheese
− Cream soups
− Custard
− Ice cream
− Milk used in cooking, such as in mashed
potatoes
− Pudding
What If You Do Not
Drink Milk? (cont’d)
• Other options are fortified foods,
such as:
− Fortified breakfast cereals
− Fortified orange juice
− Fortified soy, rice, or almond milk
− Fortified tofu
− Calcium supplements
Tips for Increasing
Calcium in the Diet
•
•
•
•
Drink calcium-fortified orange juice
Make oatmeal with milk, instead of water
Put cheese on your sandwiches
Put milk instead of half-and-half or
powdered creamer in your coffee or tea
• Make your own pudding with milk, instead
of buying convenient prepackaged
pudding
• Add nonfat dry-milk powder to gravies,
peanut butter, and other foods
Where to Look for
Calcium
• Add a “0” to the %
to find out how
many milligrams of
calcium in a food
• The Daily Value for
calcium on food
labels is 1000 mg
Calcium Absorption
• Less calcium is absorbed as you age
• Many factors may decrease the calcium
you are able to absorb from the foods
you eat or increase the amount of
calcium that comes out of your bones
and into your blood
• Poor calcium absorption can result in
decreased bone density
• You can absorb only 400 to 500 mg in
one sitting
Does Diet Affect
Absorption?
•
•
•
•
•
•
Sodium
Protein
Caffeine
Alcohol
Phosphorus
Phytates and oxalates
Source: Calcium. National Institutes of Health, Office of Dietary Supplements website.
http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Accessed July 11, 2014.
Vitamin D Requirements
for Women
Adequate Intake
Female
0 to 12 months*
400 IU (10 mcg)
1 to 13 years
600 IU (15 mcg)
14 to 18 years
600 IU (15 mcg)
19 to 50 years
600 IU (15 mcg)
51 to 70 years
600 IU (15 mcg)
>70 years
800 IU (20 mcg)
*Values are the same for pregnant and lactating women
IU=international unit, mcg=microgram
Source: Vitamin D. National Institutes of Health Office of Dietary Supplements website.
http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. Accessed July 11, 2014.
Why Is Vitamin D
Important?
• Vitamin D helps your body absorb
calcium and deposit the calcium in your
bones to help keep your bones strong
• The best food sources of vitamin D are
fortified milk products and fatty ocean
fish
Calcium Supplements
• Calcium citrate:
− Best absorbed in an acidic environment
− Best absorbed supplemental form of calcium
− Does not require extra stomach acid for
absorption, so you can take it anytime during
the day, even on an empty stomach
• Calcium carbonate (Tums® or Caltrate®):
− Most calcium pills are in this form
− Requires extra stomach acid for better
absorption
− Best taken after meals
Source: Calcium. National Institutes of Health Office of Dietary Supplements website.
http://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/. Accessed July 11, 2014.
Depression
• More women than men experience
depression
• As a woman, several factors increase
your risk of depression,
including:
− Your unique biology
− Your life situation
− Your culture
Source: Women and depression: discovering hope. National Institute of Mental Health, National Institutes of Health
website. http://www.nimh.nih.gov/health/publications/women-and-depression-discovering-hope/index.shtml. Accessed
July 11, 2014.
Depression: What Can
You Do?
• Engage in mild activity or exercise:
− Go to a movie, ball game, or another event
or activity that you enjoyed going to
before your depression
− Participate in religious, social, or other
activities
• Set realistic goals for yourself
• Break large tasks into smaller ones:
− Set some priorities
− Do what you can, as you can
Depression: What Can
You Do? (cont’d)
• Try to spend some time with others:
− Confide in a trusted friend or relative
− Try not to isolate yourself
− Let others help you
• Expect your mood to improve gradually,
not immediately:
− Do not expect to suddenly “snap out of” your
depression
− Often during treatment for depression, sleep
and appetite will begin to improve before your
depressed mood lifts
Depression: What Can
You Do? (cont’d)
• Postpone important decisions, such as
getting married or divorced, or
changing jobs:
− Wait until you feel better to make
important decisions
− Discuss decisions with others who know
you well and have a more objective view of
your situation
Depression: What Can
You Do? (cont’d)
• Keep confident and know that your
positive thinking will replace negative
thoughts as your depression responds
to treatment
• Psychotherapy and medication: Talk
to your doctor
Iron: Recommended
Dietary Allowance
Age
Infants and
Children
Women
7 to 12 months
11 mg
N/A
N/A
N/A
1 to 3 years
7 mg
N/A
N/A
N/A
4 to 8 years
10 mg
N/A
N/A
N/A
9 to 13 years
8 mg
N/A
N/A
N/A
14 to 18 years
N/A
15 mg
27 mg
10 mg
19 to 50 years
N/A
18 mg
27 mg
9 mg
>51 years
N/A
8 mg
N/A
N/A
Pregnant Breastfeeding
mg=milligram, N/A=not applicable
Source: Iron. National Institutes of Health, Office of Dietary Supplements website.
http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/. Accessed July 11, 2014.
Iron
• Too little iron in the diet can result
in iron-deficiency anemia
• Other forms of iron deficiency do
exist, such as anemia of chronic
disease
Source: Iron. National Institutes of Health, Office of Dietary Supplements website.
http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/. Accessed July 11, 2014.
Menopause and
Weight Gain
• Hormones play a critical role in weight
gain during and after menopause
• Estrogen is the female sex hormone
stored in fat
• Estrogen appears to influence where
fat is distributed in the body
Source: Mayo Clinic staff. Belly fat in women: taking—and keeping—it off. Mayo Clinic website.
http://www.mayoclinic.org/healthy-living/womens-health/in-depth/belly-fat/art-20045809. Accessed
July 11, 2014.
Weight Management
• Meal plan:
− Start your day with a good breakfast
− Eat from all food groups
− Include whole grains, low-fat dairy,
vegetables, lean protein, fruits, and healthy
fats in your diet
− Choose healthy snacks
− Read nutrition labels
− Remember moderation
• Exercise:
− Exercise a minimum of 30 minutes most days
Why Reduce Calories?
• Reduce your calories if you are
overweight and want to lose weight
• Calories are the energy in food that
contribute to weight loss and weight
gain
• 1 pound of fat=3500 calories
Other Benefits
of Exercise
• Physical activity can lower your risk of:
− Heart disease
− Stroke
− High blood pressure
− Unhealthy cholesterol levels
− Type 2 diabetes
− Metabolic syndrome
− Colon cancer
− Breast cancer
− Falls
− Depression
Source: Office of Women’s Health, US Dept of Health and Human Services. Physical activity (exercise) fact sheet.
Womenshealth.gov website. http://www.womenshealth.gov/publications/our-publications/fact-sheet/physicalactivity.html. Updated June 7, 2013. Accessed July 11, 2014.
Other Benefits
of Exercise (cont’d)
• Physical activity may also help:
− Improve functional health for older adults
− Reduce waistline size
− Lower risk of hip fracture
− Lower risk of lung cancer
− Lower risk of endometrial cancer
− Maintain weight after weight loss
− Increase bone density
− Improve sleep quality
Source: Office of Women’s Health, US Dept of Health and Human Services. Physical activity (exercise) fact sheet.
Womenshealth.gov website. http://www.womenshealth.gov/publications/our-publications/fact-sheet/physicalactivity.html. Updated June 7, 2013. Accessed July 11, 2014.
The Bottom Line
• Eating well and exercising can have
many benefits for women, including:
− Preventing chronic diseases such as heart
disease, cancer, osteoporosis, and
iron-deficiency anemia
− Managing depression
− Managing weight
Source: Office of Women’s Health, US Dept of Health and Human Services. Physical activity (exercise) fact sheet.
Womenshealth.gov website. http://www.womenshealth.gov/publications/our-publications/fact-sheet/physicalactivity.html. Updated June 7, 2013. Accessed July 11, 2014.
Questions???