women’s health provided courtesy of nutrition411.com review date 7/14 g-1121 contributed by shawna...

Women’s HealthWomen’s Health

Provided Courtesy of Nutrition411.com

Review Date 7/14G-1121

Contributed by Shawna Gornick-Ilagan, MS, RD, CWPCUpdated by Nutrition411.com staff

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

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.

All Females, All Ages1. 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%

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 You Can Help• Age

−Men <45 years −Women

postmenopausal• Sex• Race• Family History

• 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 lipoproteinSource: Coronary artery disease—coronary heart disease. American Heart Association® website. http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/Coronary-Artery-Disease---Coronary-Heart-Disease_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 populationsSource: 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/facts-statistics. Accessed July 10, 2014.

Osteoporosis Progression

Normal bone Osteopenia

Osteoporosis

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 WomenAges Amount

(mg/day)

Birth to 6 months 210 mg

6 months to 1 year

270 mg

1 to 3 years 500 mg

4 to 8 years 800 mg

9 to 18 years 1300 mg

19 to 50 years 1000 mg

>51 years 1200 mgmg=milligramSource: 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)

IU=international unit, mcg=microgramSource: Vitamin D. National Institutes of Health Office of Dietary Supplements website. http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/. Accessed July 11, 2014.

*Values are the same for pregnant and lactating women

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

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.

AgeInfants

and Children

Women Pregnant

Breastfeeding

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

Iron

Source: Iron. National Institutes of Health, Office of Dietary Supplements website. http://ods.od.nih.gov/factsheets/Iron-HealthProfessional/. Accessed July 11, 2014.

• 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

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

• 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

Other Benefits of Exercise

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/physical-activity.html. Updated June 7, 2013. Accessed July 11, 2014.

• 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

Other Benefits of Exercise (cont’d)

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/physical-activity.html. Updated June 7, 2013. Accessed July 11, 2014.

• 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

The Bottom Line

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/physical-activity.html. Updated June 7, 2013. Accessed July 11, 2014.

Questions???