Being only 10 pounds overweight increases the force on the ...startmovingstartliving.com/wp-content/uploads/2015/03/2014Caucus... · Dd i you know What can I do Depression can: Cause

Being only 10 pounds overweight increases the force on the knee by 30-60 pounds with each step!

Did you know?

What can I do?

Movement and physical activity can:

■■ Movement and physical activity

■■ Go line dancing or stepping

■■ Do physical activity with your family

■■ Walk at least 30 minutes daily

■■ Go bowling or take aerobics■■ relieve stress

■■ improve sleep

■■ strengthen bones and muscles

■■ make you feel full of energy

Did you know?

What can I do?

Ï■■ Serve portions the size of your fist

■■ Eat food without a lot of salt and fat

■■ Drink 5-10 glasses of water each day

■■ Include vegetables and fruits in each meal

■■ Cause heart disease

■■ Increase blood sugar levels (diabetes)

■■ Increase cancer risk

■■ Cause pain and loss of movement in joints (osteoarthritis)

ÏBeing overweight and eating unhealthy foods can:

Did you know?

What can I do?

Chronic pain can:■■ Affect mobility or flexibility

■■ Cause depression and anxiety OR lead to depression and anxiety

■■ Cause sleeplessness

■■ Increase your dependence on pain killers

■■ Massage the area where it hurts with your hands

■■ Try to stretch your muscles and move carefully

■■ Start doing physical activity slowly and gradually

■■ Try relaxation to ease pain

Did you know?

What can I do?■■ Talk to a friend, your family or clergy

■■ Get regular physical activity, eat healthy and think positive

■■ Don’t forget to be good to yourself

■■ Seek professional help (physician, counselor)

Depression can:■■ Lead to isolation and/or emotional pain

■■ Affect your relationships with family and friends

■■ Make you feel hopeless and have suicidal thoughts

■■ Make you feel crazy, but you aren’t

Did you know?

What can I do?

Physical activity can:■■ Relieve stress

■■ Improve sleep

■■ Strengthen bones and muscles

■■ Make you feel full of energy

■■ Build strength and endurance

■■ Dance salsa or bachata

■■ Start ZUMBA classes

■■ Exercise with your family

■■ Walk whenever possible

■■ Exercise in the pool

Did you know?

What can I do?

Being overweight or obese can:

■■ Cause heart disease

■■ Increase blood sugar levels (diabetes)

■■ Increase cancer risk

■■ Cause stiffness, pain, and loss of movement in joints (osteoarthritis)

Did you know that white rice is a processed food?

Horchata

■■ Serve portions the size of your fist

■■ Eat food without a lot of salt and fat

■■ Drink 5-10 glasses of water each day

■■ Include vegetables and fruits in each meal

Did you know?

What can I do?

Chronic pain can:■■ Affect mobility or flexibility

■■ Develop depression and anxiety

■■ Cause sleeplessness

■■ Massage the area where it hurts with hands

■■ Try to stretch the joints and move carefully

■■ Don’t try to do too much too quickly

■■ Try relaxation and distraction to ease pain

Did you know?

What can I do?

Depression can:■■ Cause symptoms such as gaining/

losing weight, losing interest in hobbies, sleeping too much or too little, and difficulty concentrating

■■ Lead to isolation and/or emotional pain

■■ Affect your relationships with family and friends

■■ Make you feel hopeless

■■ Talk to a friend, your pastor, or a counselor

■■ Exercise, eat healthy, and think positive

■■ Don’t forget to be good to yourself

■■ Seek help

ViciousCycleLimited Mobility

PAIN

Lack ofPhysicalActivity

ObesityIncreased

Pressure on Knee Joints

Type2

Diabetes

HeartDisease

WomenAfrican

AmericansLatinos

Gender DisparitiesWomen are living longer

but not better largely due to arthritis and obesity■■ 61% of arthritis sufferers are women

■■ Women represent 60% of approximately one million hospitalizations that occurred in 2003 for which arthritis was the primary diagnosis

■■ Among adults with arthritis, 33% of women—as opposed to 23% of men—report frequent anxiety or depression

■■ Women represent 64% of an estimated 43 million annual visits to physicians’ offices and outpatient clinics, where arthritis was the primary diagnosis

■■ Odds of a family practice physician recommending total knee replacement to a male patient with moderate arthritis are twice that of a female patient

■■ Odds of an orthopedic surgeon recommending total knee replacement to a male patient with moderate arthritis are 22 times that of a female patient

ArthritisArthritis is the single greatest cause of chronic pain and disability among Americans

■■ Obesity accelerates the onset of arthritis; 70% of obese adults with mild osteoarthritis at 60 will develop end-stage disease by age 80.  In contrast, just 43% of non-obese adults will have end stage disease over the same time period

■■ Arthritis cost the nation more than $128 billion a year in medical care and lost earnings in 2003

■■ Obesity and other chronic health conditions exacerbate the debilitating impact of arthritis, leading to inactivity, loss of independence and perpetuating a cycle of chronic conditions

■■ Arthritis affects 46 million Americans, and that number will rise to 67 million by the year 2030

■■ There is no cure for osteoarthritis

Racial Disparities■■ African Americans and Latinos are 2 times more likely to have

severe joint pain compared to whites

■■ Latinos are 50% more likely to have difficulty walking than whites

■■ Latinos are 50% more likely to die from diabetes than whites

■■ African Americans are 60% more likely to have diabetes than whites

■■ Heart disease is the #1 killer of African Americans and Latinos

■■ African Americans and Latinos are 1.3 times more likely to have activity limitation, 1.6 times more likely to have work limitations and 1.9 times more likely to have severe joint pain than whites

■■ 1 in 3 women are obese and half of African American women are obese

■■ 73% of Mexican Americans are overweight or obese, as compared to only 61.6% of the general female population

■■ According to the Centers for Disease Control, in 2000, African American Medicare enrollees were 37% less likely than white Medicare enrollees to undergo total knee replacements.  In 2006, the disparity increased to 39%.

Cost and Economic Burden

$ $ $

■■ Health inequities cost more than $230 billion in direct costs over a four year period and $1.24 trillion in indirect costs

■■ $309 billion a year in direct and indirect costs is lost due to disparities

■■ Medical costs associated with obesity were estimated at $147 billion a year; the medical costs for people who are obese were $1429 higher than those of normal weight

AC

TIV

IDA

DES

ALI

MEN

TOS

MET

AS

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SALU

D

Actividades moderadas■■ Caminar■■ Bailar■■ Pasar la aspiradora■■ Cortar el césped■■ Subir escaleras■■ Trapear el piso

Actividades enérgicas■■ Andar en bicicleta■■ Trotar o correr■■ Tomar clases de ZUMBA■■ Caminar con paso enérgico■■ Hacer actividad física en la piscina■■ Fútbol

■■ Salchichas, tocino■■ Alimentos fritos (empanadas, chiles

rellenos, chimichangas)■■ Tamales, quesadillas, tacos■■ Leche entera, crema■■ Frijoles refritos■■ Manteca■■ Caramelos■■ Gaseosas

■■ Pico de gallo, salsa■■ Pollo y pavo sin piel■■ Pescado y mariscos■■ Alimentos

horneados, ■■ asados o grillados■■ Camotes■■ Yogur en lugar de

crema agria■■ Avena cocida u otros

panes y cereales

integrales■■ Nueces■■ Ajo, cebollas, hierbas,

lechuga■■ Aguacate■■ Nopales y otros

vegetales

Azúcar en la sangreSaludable/Normal: 70-99

Intolerancia a la glucosa: 100-125

Diabetes: 126 o más alto

Colesterol total (mg/dL)Deseable: Inferior a 200Límite: 200-239Alto: 240 o más alto

HDL/Colesterol bueno (mg/dL)Óptimo: 60 o más altoÓptimo: 40-59Demasiado bajo: Menos de 40 (menos

de 50 para las mujeres)

LDL/Colesterol malo (mg/dL)Óptimo: Menos de 100Casi óptimo: 100-129En el límite superior: 130-159Demasiado alto: 160-189Muy por encima de lo deseable: 190 o más alto

Sistólica (mmHg) Diastólica (mmHg)Normal Inferior a 120 Inferior a 80

Prehipertensión 120-139 80-90

Presión arterial alta 140 o más 90 o más

Presión arterial (mayores de 18 años de edad

Limite la cantidad que come de estos alimentos:

Aumente la cantidad que come de estos alimentos: