HEALTHY

LIFESTYLE
Ms. Charity Baloyi
Department of Physiology and Environmental health
Charity.baloyi@ul.ac.za
LIFESTYLE Diseases caused partly by
unhealthy behaviors and partly by
DISEASES other factors.
CONTROLLABLE RISK FACTORS

 Factors include habits, behaviors, and practices one can change.

 Diet
 Body weight
 Physical activity
 Sun exposure
 Smoking
 Alcohol consumption
UNCONTROLLABLE RISK FACTORS

 Risk factors that cannot be changed or controlled

 Age
 Gender
 Ethnicity
 Heredity
NON COMMUNICABLE
DISEASE (NCD)…
 NCD, is a medical condition or disease which by
definition is non-infectious and non-
transmissible among people.
 also known as ‘diseases of the riches’ or chronic
diseases. They are of long duration and generally
slow progression.
 largely caused by unhealthy lifestyles or risky
behaviours – tobacco use, unhealthy diet, insufficient
physical inactivity and harmful use of alcohol.
 The four main types of noncommunicable diseases
are cardiovascular diseases (heart attacks and stroke),
cancers, chronic respiratory diseases (such as chronic
obstructed pulmonary disease and asthma) and
diabetes
HOW DO NON-COMMUNICABLE DISEASES
START?
 They start from a person living an unhealthy lifestyle.
 They are not transmitted from person to person.
 They grow slowly and stay on for very long.
 They affect many important organs in the body:
- Brain, heart, arteries, blood vessels, lungs, stomach, intestines, liver,
pancreas, spleen, kidneys, bladder, uterus, ovaries and prostate
 They may not show any signs or symptoms initially.
 When symptoms appear, it is late.
RISK FACTOR: DEFINITION

“An aspect of personal behavior or

lifestyle, an environmental exposure,
or a hereditary characteristic that is
associated with an increase in the
occurrence of a particular disease,
injury, or other health condition.”
COMMON RISK FACTORS
KNOWLEDGE CHECK…

1. What are the 4 main NCDs that are the focus of WHO?
2. How would you describe the difference between modifiable and non-
modifiable risk factors?
3. What are the 4 modifiable shared risk factors?
4. Why is age a non-communicable risk factor?
1. CARDIOVASCULAR DISEASES

 disorders of the heart and blood vessels, and includes

coronary heart disease (heart attacks),
cerebrovascular disease (stroke),
raised blood pressure (hypertension),
peripheral artery disease,
rheumatic heart disease,
congenital heart disease and heart failure

12
RISK FACTORS FOR CVD’S
 Major modifiable risk factors
- High blood pressure
- Abnormal blood lipids
- Tobacco use
- Physical inactivity
- Obesity
- Unhealthy diet (salt)
- Diabetes
 Other modifiable risk factors
-Low socioeconomic status
- Mental ill health (depression)
- Psychosocial stress
- Heavy alcohol use
- Use of certain medication
- Lipoprotein
WHAT ARE THE COMMON SIGNS AND
SYMPTOMS OF CVDS?
WHAT ARE THE COMMON SIGNS AND
SYMPTOMS OF CVDS?
 Short of breath  Loss of strength in arms and legs
 Discomfort in the chest  Dropping face, arm, leg especially
 Rapid and irregular heartbeat in side of body
 Difficulty in seeing in one or both
 Dizziness and weakness
understanding speech eyes
 Fainting or unconsciousness
 Severe headache
 Confusion, difficulty speaking
PREVENTING CVD’S

 Lower fat and salt intake

 Keep weight near recommended levels
 Don’t smoke
 Exercise regularly
 Monitor blood pressure
 Relax!
2. HYPERTENSION

 is a condition in which the pressure

in the vessels that carry blood is
high.
 This causes damage to the blood
vessels and increases the chances
of their getting blocked.
PREVENTING HYPERTENSION

 Modify your lifestyle:

– Maintain your body weight with a balanced diet.
– Restrict salt in your diet and have plenty of fruits, vegetables and low-fat milk
products.
– Exercise regularly (brisk walking, running, swimming for at least 30 minutes
each day for a minimum of five days a week).
– Stop smoking.
 3. DIABETES MELLITUS
 Characterized by increased blood
glucose levels.
 Risk factors:
 It is caused by defects in insulin
family history of diabetes, obesity,
secretion from the pancreas, defects
in insulin action, or both. leading a
sedentary lifestyle, hypertension,
Symptoms include
deranged lipid
—Excessive urination (polyuria)
profile or history of diabetes during
—Excessive thirst (polydipsia) pregnancy.
—Weight loss
-Excessive eating (polyphagia),
and —Blurred vision.
PREVENTING DIABETES
 Modify your lifestyle:
 Maintain your body weight with a
balanced diet.
 Exercise regularly (brisk walking,
running, swimming for at least 30
minutes each day for a minimum of
five days a week).
Stop smoking.
 Get tested regularly for diabetes if
risk factors are present.
 Take blood sugar-lowering
medicines as recommended by
your doctor.
 Strictly follow the dietary advice
given by your care provider.
4. CANCER
 Cancer is the uncontrolled growth
and spread of cells that arises from
a change in one single cell.
 The change may be started by
external agents and inherited
genetic factors and can affect
almost any part of the body.
 Risk factors:
tobacco use
unhealthy diet
insufficient physical activity
the harmful use of alcohol
Infections (hepatitis B, hepatitis C
(liver cancer), human papillomavirus
(HPV; cervical cancer), Helicobacter
pylori (stomach cancer)
Radiation
variety of environmental and
occupational exposures of varying
importance
WARNING SIGNS OF CANCER
Change in bowel or bladder habits.
A sore that doesn’t heal.
Unusual bleeding or discharge.
Thickening or lump in breast or elsewhere.
Indigestion or difficulty swallowing.
Obvious change in a wart or mole
Nagging cough or hoarseness.
PREVENTING CANCER
 Don’t smoke
 Protect your skin
 Eat more vegetables and decrease fat
 Stay active and maintain a healthy weight
 Get regular medical check-ups.
5. CHRONIC OBSTRUCTIVE PULMONARY
DISEASE
 is a condition in which the small
branches of the wind pipe along with  Symptoms:
the lungs are permanently damaged
(most often due to smoking), leading  Increasing shortness of breath
to difficulty in breathing. Cough with production of sputum
 COPD is caused by smoke. Tobacco
smoking (cigarettes or other forms) is
the most common cause of this
disease. Use of a traditional stove
(chulha, which uses cowdung or
wood for cooking) or air pollution
can also lead to COPD.
HOW YOU CAN
PREVENT AND MANAGE
COPD
 Avoid smoking. Diseases caused by
smoking are usually fatal.
 Those who smoke should quit
smoking immediately
 Cooking with traditional chulhas
should be replaced by other modes
of cooking.
 Avoid air pollution.
 Wear appropriate masks when
working in polluted areas.
EXERCISE…
 Just 30 minutes of physical activity a
day can reduce YOUR risk of
cancer, diabetes and heart disease
HUMAN DEVELOPMENT

 To understand chronic diseases of lifestyle better we need to

focus on our body composition pattern
BODY COMPOSITION ASSESSMENT

 Body Composition - The partitioning of

body mass into fat-free mass (weight or
percentage) and fat mass (weight or
percentage
 The body’s relative amounts of fat and
lean body tissue (or fat-free mass – FFM)
 COMPONENTS INCLUDE: BONE,
WATER, ORGAN TISSUES, MUSCLES
 BODY COMPOSITION

- Fat is divided into essential fat and storage fat

- Location of essential fat- bone marrow, central nervous system, cell membrane, heart, lung,
liver, spleen, kidney, intestine and muscle
- Location of storage fat: In the sub-catenouse adipose tissue

 Lean body mass include the essential fat

 Fat free mass does not include essential fat. It is composed of water, protein, bone, minerals
 Body composition-

- Fat mass
- Fat free mass
- Lean body weight
BODY COMPOSITION BREAKDOWN BY GENDER

Men Women

Muscle
Other Other 36%
Mus
25% cle 25%
45%
Bone Bone
15% 12%
Storage fat Essential fat Storage fat Essential fat
12% 3% 15% 12%
PURPOSES OF EVALUATING BODY
COMPOSITION
1. To help assess health risks and
determine needed behavior
changes for optimal health
2. To help athletes determine the
best body composition for
performance in their respective
sport
EFFECTS OF TOO MUCH/LITTLE BODY FAT

 Excessive body fat can increase

risk of chronic diseases, such as:
• Cardiovascular disease
• Hypertension
• Type 2 diabetes
• Cancer
 Extremely low levels of body fat
can result in reproductive,
circulatory, and immune disorders
METHODS OF ASSESSING BODY COMP.
• Height, Weight, BMI
• Waist-to-Hip ratio (and body girth
measurements)
• Skinfold measurements
• Hydrostatic (underwater) weighing
• Air displacement plethysmography
• Bioelectrical impedance analysis
(BIA)
• Dual energy X-ray absorptiometry
(DEXA)
What are the criteria for assessing
body composition in human
beings?
 Bioelectrical impedance
(impedance plethysmography)
 -Human cadaver at times are used
to assess body composition
- Using operation system
- Anthropometric techniques
BODY COMPOSITION
A. Laboratory Techniques
1. Hydrostatic (Underwater) Weighing -
Criterion measure for
determining body composition
through the calculation of body
density
Densitometry - The measurement of mass
per unit volume
-Muscular individual weigh more under the
water
-Fat people weigh less in the water

B. Field Tests of Body Composition

 HINTS ON BMI

 BMI gives no indication of fat in the body

 BMI only report normal, overweight or obese or underweight but not distribution of
fat patterning.
 BMI correlates better with % body fat, sum of skinfolds and under water techniques
 Skinfold thickness predict % BF better than BMI
 BMI Reference Chart

Weight Range BMI Category

Underweight <18.5
Normal weight 18.5 – 24.9
Overweight 25.0 – 29.9
Grade I Obesity 30.0 – 34.9
Grade II Obesity 35.0 – 39.9
Grade III Obesity >40
FAT DISTRIBUTION

 Overweight or obese children

tend to become obese adult
 Not all subcatenouse cell are
equal in size e.g. gluteal
adipocytes tend to be larger
than abdominal adipocytes
which in turn are larger than
the subcatenouse cell
VIDEO LINKS
 https://www.youtube.com/watch?v=fK1_SH3X2ek
 https://www.youtube.com/watch?v=h6n7IZoTlkY
 https://www.youtube.com/watch?v=LPRA2D07c-k
 https://www.youtube.com/watch?v=uSeEiitTR8g