Get The Most Out Of Your Body Healthy Living With PCD

1© Copyright 2011 | PCD Foundation | Confidential

Get the Most Out of Your Body:Living Healthy With PCD

© Copyright 2011 | PCD Foundation | Confidential2

Agenda

• Your Body Depends On You

• A Healthy Lifestyle Is . . .

• The Disconnects

• Take Control: 10 Keys To A Healthy Lifestyle1.Eat right & smart2.Exercise regularly3.Consider probiotics4.Avoid spread of germs5.Get some sun

• Take Action Now

6.Drink clean water7.(Try to) Reduce stress8.(Try to) Get adequate

rest9.Avoid smoke10.Laugh & stay positive!


Your Body Depends On You

• Healthier bodies better deal with bacteria & lung infection– Studies show nutrition & lung health are closely linked

• There’s more to your body (& you!) than PCD– “Sometimes we get so focused on PCD that we forget about the rest of our bodies!”

• Be your own best advocate & detective!– No one knows your body like you do.

– Consider the difference between the impact of the disease itself vs. the treatment of the disease.

• Every single body is different– What works for one person may not work for another


A Healthy Lifestyle Is . . .

More than:

• “Looking good” in those jeans

• Having gunky lungs or not

• Being “regular” or not

• A peanut buster parfait with a diet coke

• The latest fad diet or pill– No, NOT CARBS!

– No exercise required

Health·y Life·style:

Living life in a way that promotes

physical and mental well-

being.


A Healthy Lifestyle Is . . .

Easier Said Than Done

• 1 in 3 American children will develop diabetes.1

• 1/2 of men and 1/3 of women in the US develop cancer when the risk for most types can be reduced via lifestyle changes.2

• More than 1/3 of adults (72 million+) & 17% of children are obese in the US.3

• Every 25 seconds, an American will have a coronary event, and about one every minute will die from one.4

1CDC Study: Venkat Narayan KM, Boyle JP, Thompson TJ, Sorensen SW, Williamson DF. Lifetime risk for diabetes mellitus in the United States. Journal of the American Medical Association 2003;290(14):1884-1890.2American Cancer Society: How common is cancer? www.cancer.org 3CDC Statistics: Obesity: Halting the Epidemic by Making Health Easier 20114CDC Statistics: Heart Disease is the Number One Cause of Death www.cdc.gov

"There is a disconnect between reality and what people think their health actually is.”

-Dr. Ralph Sacco, President, American Heart Association (AHA), American Stroke Association (ASA)


Two Primary Disconnects . . . The ‘What‘

Poor Diet• 90% of the food Americans

buy is processed food.1 – Contains additives,

artificial flavorings & colors, preservatives, sweeteners, salt, manufactured fats, synthetic vitamins, etc.

– Devoid of nutrients such as soluble fiber, antioxidants, and “good” fats, etc.

1Fast Food Nation: The Dark Side of the All-American Meal

Insufficient Exercise

• 40% of US adults do no regular leisure-time physical activity

• Only 31% do enough to benefit– Moderate exercise 30min/5x

wk

– Vigorous activity 20min/3x wk

”Don’t eat anything your great-grandmother wouldn’t recognize as food.” - Michael Pollan


Two Primary Disconnects . . . The ‘Why‘

• Time: We have very full, busy lives!

• Cost: It’s too expensive!– Organic vs. conventional; 2 for $5 pizzas win

• Confusion: Food science makes informed choices difficult!– Chemistry: PhD often required to determine what it is.

– Labels: Farm Fresh, All Natural, Whole Grain, Real Fruit, etc.

Q: We know we should eat better & get more exercise, so why aren’t we doing it?

A: As a culture, we don’t make it a priority.


Take Control: Make a Healthy Lifestyle a Priority

1.Eat right & smart2.Exercise regularly3.Consider probiotics4.Avoid the spread of

germs5.Get some sun

6.Drink clean water7.(Try to) Reduce stress8.(Try to) Get adequate rest

9.Avoid smoke10.Laugh & stay positive!

10 Keys To A Healthy Lifestyle:


#1 Eat Right & Smart

• Plenty of fruits, vegetables & whole grains (brown rice, quinoa)– Local & seasonal, when

possible

• Lean protein sources– Plant-based & chicken; Cut

back on red meat/full-fat dairy

• Minimize saturated & trans fats– Sub legumes for meat

• ‘Right size’ the Omegas– Increase Omega-3 fatty acids

• Fatty fish, flax seeds, walnuts, avocados

– Reduce Omega-6: corn, safflower, soybean, etc. oils

• Too much suppresses immune system

”Eat food. Not too much. Mostly plants.” - Michael Pollan

• Macronutrient Breakdown:– Protein 15-20%

– Carbs 50%+

– Fat 30-35%

• 2000 Calorie Per Day Diet:– Protein 75 grams

– Carbs 250 grams

– Fat 67 grams


#1 Eat Right & Smart (cont’d)

1Food and Inflammation by Ms Lona F Sandon MEd RD www.eatright.org (American Dietetic Association)2www.weil.com 3American Dietetic Association (ADA)

• Avoid refined & processed foods!– Read & decode labels

• Consider ‘anti-inflammatory’ foods1:– Any fruit, particularly

berries of any kind– Any vegetable, especially

orange & green– Any whole grains– Walnuts, almonds, pistachios,

or other nuts & seeds– Fatty fish, olive oil & other

healthy plant based oils– Spice it up! Ginger, garlic,

curry, and other spices can have an anti-inflammatory effect

• Vitamins & Minerals: ADA rec3:– Get what you need directly

from the source – food; but– Nutrients from supplements can

help some people meet their nutrition needs

Anti-Inflammatory Diet by Dr. Andrew Weil2

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are needed to see this picture.


1Center for Science In the Interest of Public Health. www.cspinet.org 2Do you know how much sugar you're eating? www.medicine.net; US Department of Agriculture statistics

Where We Get Our Sugar1

#1 Eat Right & Smart (cont’d)

• Limit Sugar - Starve infections!– Sugar feeds bacteria– Watch intake of refined carbs

• Americans eat 156 lbs / year2

– Cereals: Corn syrup/sugar = 45-70% of the calories.

– Soda: 12oz soda = 7-8 tsp• Same for donut, candy bar!

– Other ‘hidden’ sugar (& salt!):• Peanut butter, yogurt,

ketchup/tomato sauce (same as chocolate sauce!), canned veges, crackers & even infant formula

• Control Portions!– Fast food portions: 2 to 5x

bigger now vs. 1950; 7 reg oz vs. 12 oz kids or 16-32oz reg to lg

– 1950’s dinner plate vs. now• Not just more . . .


#2 Exercise Regularly

A valuable tool to maintain lung health (& overall health!),regular exercise . . .• Breaks up excess mucus so it can be coughed up more easily

– Vibration = a natural form of physiotherapy• Increases energy levels

– Your body can become more efficient at burning calories, thus giving you more energy throughout the day.

• Improves self-esteem– Participating in team sporting activities can minimize the

isolation some may feel at times (especially kids!).– Through the results achieved

• Strengthens the immune system– In general, you are less likely to get sick when exercising

regularly• Over-exercising can weaken the immune system, so balance is key.

• Reduces stress levels– Take your mind off the daily grind & productively channel

pent up thoughts & energy.


#3 Consider Probiotics . . . And Prebiotics

• What are probiotics? – Products containing helpful bacteria that normally inhabit

the digestive tract and help complete the digestive process.– They help restore normal gut flora.

• Where can I find probiotics? What should I look for?– Cultured milk products (i.e. yogurt with active cultures,

acidophilus milk & kefir); Natural pickles, sauerkraut, etc.– Various products on the market (i.e. Culturelle, Align)

• Always check the expiration date • Look for "colony forming units" (CFUs) in the billions• Protect supply from heat, moisture, & air

– Consider Lactobacillus GG• Survives passage through strong stomach acid

• Prebiotics may feed good bacteria. Sources:– High-fiber foods: i.e. artichokes, bananas, flax, greens,

legumes, whole grains– Supplements can be sprinkled on food, stirred into drinks,

or taken as capsules or tablets (also, look for FOS)


Other Keys to A Healthy Lifestyle

• #4 Avoid the spread of germs (. . . they’re everywhere.)– Lessen the risk per doctor’s orders

• #5 Get some sun (vitamin D)1

– Experts agree Vitamin D is crucial: May help prevent osteoporosis, depression, cancer, diabetes, obesity, etc.

– Controversy: Sun vs. Supplements? Sun Exposure = reliable way to generate D in body

• 10 tall glasses of D fortified milk daily to get minimum levels• Without sufficient vitamin D, body cannot absorb calcium• Darker skinned need 20-30x fair-skinned to generate same amount.

• #6 Drink clean water (55-65% of our body weight)

– O2 & nutrient transport, temp regulation, waste elimination, joint lubrication, major component of body fluids including mucus and tears

– Pure water or mostly water (i.e. sparkling w/lemon) / diluted juice

1“The Healing Power of Sunlight and Vitamin D: An Exclusive Interview with Dr. Michael Holick,” by Mike Adamshttp://www.naturalnews.com/rr-sunlight.html2



#7 (Try to) Reduce stress: Over time, here’s how stress impacts you1:

1Sadock BJ, Sadock VA (2007). Psychological factors affecting physical conditions section of Psychosomatic medicine. In Kaplan and Sadock's Synopsis of Psychiatry, 10th ed., pp. 813-828. Philadelphia: Lippincott Williams and Wilkins

Area: How it affects you:

Immune System Constant stress can make you more likely to get sick more often.

Lungs Oxidative stress = key role in injurious/inflammatory responses in airways diseases i.e. asthma & chronic obstructive pulmonary disease (COPD)

Heart High blood pressure, abnormal heartbeat (arrhythmia), blood clots, hardening of the arteries (atherosclerosis), coronary artery disease, heart attack, & heart failure.

Muscles Constant tension from stress can lead to neck, shoulder & low back pain. May make rheumatoid arthritis worse

Stomach Stomach problems? i.e. GERD, peptic ulcers, irritable bowel syndrome (IBS), ulcerative colitis . . . stress can make symptoms worse

Reproductive Organs

Linked to low fertility, erection problems, problems during pregnancy & painful menstrual periods

Skin Skin problems i.e. as acne & psoriasis made worse by stress



• #8 (Try to) Get adequate rest– Make time for it

• Tired/worn out body = More susceptible (i.e. illness, aging, cravings)• De-stress, relaxation/breathing techniques, B12 deficiency

• #9 Avoid smoke– Don’t do it.– Don’t be around it.

• #10 Laugh & stay positive! – Power of positive thinking not just for mental well being

anymore. Some research shows . . . • Greater resistance to the common cold1

• Better physical well being & coping skills (hardships/stress)• Lower levels of depression/distress• Reduced risk of death from cardiovascular disease

1Cohen S, et al. Emotional style and susceptibility to the common cold. Psychosomatic Medicine. 2003;53:652.


Take Action

1.Make it a priority.– Every day is a new day. We make choices every day.

2.Keep it simple. – It shouldn’t be a science project.

3.Build a routine.– If it’s not, it won’t last.

4.Make gradual changes. – Work towards long-term health gains, not ‘quick fix’

for short-term [insert wish du jour]

• Leverage resources & tools.*– Time management, healthy meal/shopping

planning/tracking, label ‘gotchas’, exercise tips & tricks, etc.

You can do it! Your body depends on it.

*Check out www.pcdfoundation.org once new site live! Or email [email protected] for specific questions, resources & tools.


Thank You

Carey Kauffman t 404.840.7151e [email protected]

"To know even one life has breathed easier because you have lived. This is to have succeeded.”

- Ralph Waldo Emerson

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Get The Most Out Of Your Body Healthy Living With PCD