MANAGING CHRONIC DISEASE THROUGH HEALTHY LIFESTYLES
January 2010
Each New Year promises to eat healthier, exercise more or quit smoking top many of our lists’. The results of these efforts, including weight loss and increased physical fitness, are especially important because they can often prevent or reduce chronic disease and lead to a higher quality of living.
Chronic disease is any disease that has long-lasting or recurrent effects that can cause serious health problems and they account for seven out of 10 deaths in the United States (US). The most common chronic diseases we see at the Cincinnati Health Department (CHD) are asthma and attention deficient hyperactivity disorder in children and high blood pressure, diabetes, high cholesterol and obesity in adults. Chronic diseases, such as obesity—a major problem in the US—can lead to other chronic diseases, including diabetes, respiratory illnesses and high blood pressure.
Also, 7 of the 10 leading causes of death are driven by chronic diseases. If not deadly they often inhibit everyday life. In fact in the US, about 25 percent of those with chronic conditions have daily limitations, according the Center for Disease Control and Prevention (CDC). Many chronic diseases and their effects can be prevented or delayed by developing and maintaining a healthy diet and an exercise plan.
Eating well does not always require giving up your favorites but may mean experimenting to make healthier meals. For example, substituting lower calorie ingredients—non-fat milk instead of whole milk, or using less high fat foods such as butter, and preparing food in a healthier way—like grilling instead of frying.
Simply becoming aware of serving sizes on packages also helps us lose weight because often we are not aware we are eating more than we should. As a general rule consider dividing your plate in to four quarters. Half of the plate should be fruits or vegetables—not including corn or potatoes (which are high in starch), one quarter protein and the last quarter should be a starch—rice, noodles or potatoes.
Examine your beverage choices because they are often a source of hidden calories. Soda contains concentrated sugar products and no other nutritional value. Fruit juices may appear to be a healthy option, but make sure they do not contain a lot of artificial sugars and syrups. Instead, drink lots of water, natural juices and make sure your diet contains the appropriate amount of milk for your age.
Staying active, is the other crucial component of a healthier lifestyle. Children and teenagers should participate in 60 minutes of physical activity daily, according to the CDC. For adults they recommend 150 minutes of moderate physical activity such as walking, biking, or my favorite, jogging per week.
Lastly, get some sleep. A successful wellness plan must include 8 hours of sleep—plus it’s free!
Before beginning a new exercise schedule, or with questions about your diet, you should contact your doctor. If you don’t have a doctor call us. At the CHD we offer resources for Cincinnati residents that promote healthy lifestyles. For example our health centers provide services that can help prevent and manage chronic diseases and our doctors and nurses can recommend an exercise schedule. Our registered dieticians can help create a healthy eating plan.
At our Elm Street Health Center, we implemented a Diabetes Collaborative that assists our diabetes patients by establishing a healthy diet, addressing and treating side effects and improving their overall quality of life.
For more information about our health centers or the services we provide, visit http://www.cincinnati-oh.gov or call 513-357-7200. Stay well Cincinnati!
January 2010
Each New Year promises to eat healthier, exercise more or quit smoking top many of our lists’. The results of these efforts, including weight loss and increased physical fitness, are especially important because they can often prevent or reduce chronic disease and lead to a higher quality of living.
Chronic disease is any disease that has long-lasting or recurrent effects that can cause serious health problems and they account for seven out of 10 deaths in the United States (US). The most common chronic diseases we see at the Cincinnati Health Department (CHD) are asthma and attention deficient hyperactivity disorder in children and high blood pressure, diabetes, high cholesterol and obesity in adults. Chronic diseases, such as obesity—a major problem in the US—can lead to other chronic diseases, including diabetes, respiratory illnesses and high blood pressure.
Also, 7 of the 10 leading causes of death are driven by chronic diseases. If not deadly they often inhibit everyday life. In fact in the US, about 25 percent of those with chronic conditions have daily limitations, according the Center for Disease Control and Prevention (CDC). Many chronic diseases and their effects can be prevented or delayed by developing and maintaining a healthy diet and an exercise plan.
Eating well does not always require giving up your favorites but may mean experimenting to make healthier meals. For example, substituting lower calorie ingredients—non-fat milk instead of whole milk, or using less high fat foods such as butter, and preparing food in a healthier way—like grilling instead of frying.
Simply becoming aware of serving sizes on packages also helps us lose weight because often we are not aware we are eating more than we should. As a general rule consider dividing your plate in to four quarters. Half of the plate should be fruits or vegetables—not including corn or potatoes (which are high in starch), one quarter protein and the last quarter should be a starch—rice, noodles or potatoes.
Examine your beverage choices because they are often a source of hidden calories. Soda contains concentrated sugar products and no other nutritional value. Fruit juices may appear to be a healthy option, but make sure they do not contain a lot of artificial sugars and syrups. Instead, drink lots of water, natural juices and make sure your diet contains the appropriate amount of milk for your age.
Staying active, is the other crucial component of a healthier lifestyle. Children and teenagers should participate in 60 minutes of physical activity daily, according to the CDC. For adults they recommend 150 minutes of moderate physical activity such as walking, biking, or my favorite, jogging per week.
Lastly, get some sleep. A successful wellness plan must include 8 hours of sleep—plus it’s free!
Before beginning a new exercise schedule, or with questions about your diet, you should contact your doctor. If you don’t have a doctor call us. At the CHD we offer resources for Cincinnati residents that promote healthy lifestyles. For example our health centers provide services that can help prevent and manage chronic diseases and our doctors and nurses can recommend an exercise schedule. Our registered dieticians can help create a healthy eating plan.
At our Elm Street Health Center, we implemented a Diabetes Collaborative that assists our diabetes patients by establishing a healthy diet, addressing and treating side effects and improving their overall quality of life.
For more information about our health centers or the services we provide, visit http://www.cincinnati-oh.gov or call 513-357-7200. Stay well Cincinnati!
