Health Risk Reduction. Printable Materials

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1 Health Risk Reduction Printable Materials

2 Activity C: Activity Cards Activity Card #1 High Cholesterol About High Cholesterol High cholesterol is one of the major risk factors for heart disease. Decreasing cholesterol levels can lower the risk of heart disease, heart attack, or stroke. When your cholesterol is high, it can build up in your blood vessels. Deposits of cholesterol can contribute to plaque formation which narrows blood vessels, reduces blood flow, and leads to blockage. A blocked blood vessel going to your heart can cause a heart attack. A blocked blood vessel going to your brain can cause a stroke. There are 3 non-modifiable risk factors which can lead to high cholesterol that you can t control: Heredity: If your parents have high cholesterol, you are more likely to have it, too. Age: As you get older, LDL levels tend to rise, especially after 60. Female: After menopause, women are likely to have higher LDL levels than men. High Cholesterol Has No Signs or Symptoms Make sure to ask your health care provider how often you should have your cholesterol checked. For some people, it may be every 5 years. For others, your health care provider may check your cholesterol every year or more often. Which of these factors can put you at risk for high cholesterol? Being overweight Too much fat in the diet Using tobacco Not getting enough physical activity Drinking alcoholic beverages Too much stress Not taking medicine as prescribed Are these factors under your control? No

3 Activity C: Activity Cards Activity Card #2 High Blood Pressure About High Blood Pressure High blood pressure is one of the most common health problems health care providers diagnose. It can cause other health problems, including heart attack, heart failure, stroke, and kidney disease. Your blood pressure may be checked by your health care provider. You can also check it by using a standard or electronic blood pressure machine. You should have your blood pressure checked at least every year by your health care provider. Normal blood pressure for most people is 120/80 or less. Your health care provider can tell you what a healthy blood pressure is for you. There are 3 non-modifiable risk factors which can lead to high blood pressure that you can t control: Race: High blood pressure tends to occur more often, earlier, and be worse for African Americans. Heredity: If your parents have high blood pressure, you are likely to have it, too. Age: The older you get, the greater the risk for high blood pressure. Symptoms of High Blood Pressure High blood pressure usually causes no symptoms. You may not know whether you have high blood pressure until your blood pressure is measured. People who have extremely high blood pressure may have one or more of these symptoms: Headache Blurred vision Chest pain Dizziness Nausea and vomiting Shortness of breath Which of these factors can put you at risk for high blood pressure? Being overweight Using tobacco Not getting enough physical activity Drinking alcoholic beverages Stress Not taking medicine as prescribed Too much salt in your diet Too little potassium in your diet Too little vitamin C in your diet Are these factors under your control? No

4 Activity C: Activity Cards Activity Card #3 High Blood Sugar or Pre-diabetes About High Blood Sugar (or Pre-diabetes ) High blood sugar (blood glucose) is a condition in which the blood sugar level is higher than normal but not high enough to be classified as type 2 diabetes. It is sometimes known as pre-diabetes, a stage that often occurs before diabetes. People with high blood sugar or pre-diabetes have an increased risk for diabetes, heart disease and stroke. With diabetes, the risk for other complications such as kidney disease, nerve and vision problems are also increased. There are 3 non-modifiable risk factors which can lead to high blood sugar that you can t control: Family history: If you have a blood relative with diabetes, your risk for developing it is much greater. Race or ethnic background: People of African, Asian, Hispanic, and Native American descent have a greater risk of diabetes. Age: The older you are, the higher your risk. Symptoms of Pre-diabetes People often don t know they have high blood sugar. There are no symptoms. Prediabetes can only be diagnosed by a health care provider using a blood test. High blood sugar may increase your risk for heart disease, stroke, and diabetes. The symptoms of diabetes are increased thirst, need to urinate, blurred vision, or a feeling of being tired most of the time for no apparent reason. Which of these factors can put you at risk for pre-diabetes and diabetes? Being overweight Stress Using tobacco Not taking medicine as prescribed Not getting enough physical activity High blood pressure Drinking alcoholic beverages Drinking coffee Are these factors under your control? No

5 Activity E: Making the Connection Worksheet for the Participant Instructions to complete the worksheet: Draw a line from each of the phrases/statements to the matching lifestyle practice. 1. Besides lowering your health risks, it can also increase your muscle tone and give you more energy. Manage Weight Example 2. It means eating a wide variety of foods that are low in sodium, fat and cholesterol. It also means having a balance among food groups and eating in moderation. Manage Stress Exercise Take Medicines 3. Being obese is a risk factor for some cancers, gallstones, breathing problems, heart disease, and other serious medical conditions. 4. Find time to do things that you enjoy like taking a walk, listening to music, or reading a good book. 5. Eat a variety of nutrient-rich foods. Your daily food selection should include whole-grain products, fruits, vegetables, dairy products, meat, poultry and other proteins. 6. Start slowly and try to do it most days of the week for at least 30 minutes a day. 7. It is the number one preventable cause of premature death in the United States, may cause lung cancer and many other health problems. 8. You will be able to climb stairs and not feel out of breath and you may have more energy. More importantly, you can lower your chances of developing heart disease, diabetes, and arthritis. You can feel good about yourself. 9. It can help to control high blood pressure, high cholesterol, and high blood sugar when you follow instructions from your health provider or pharmacist. Eat Healthy Smoking

6 Activity E: Making the Connection Worksheet for the Facilitator Instructions to complete the worksheet: Draw a line from each of the phrases/statements to the matching lifestyle practice. 1. Besides lowering your health risks, it can also increase your muscle tone and give you more energy. Manage Weight Exercise Take Medicines 2. It means eating a wide variety of foods that are low in sodium, fat and cholesterol. It also means having a balance among food groups and eating in moderation. 3. Being obese is a risk factor for some cancers, gallstones, breathing problems, heart disease and other serious medical conditions. 4. Find time to do things that you enjoy like taking a walk, listening to music, or reading a good book. 5. Eat a variety of nutrient-rich foods. Your daily food selection should include whole-grain products, fruits, vegetables, dairy products, meat, poultry and other proteins. 6. Start slowly and try to do it most days of the week for at least 30 minutes a day. 7. It is the number one preventable cause of premature death in the United States, may cause lung cancer and many other health problems. 8. You will be able to climb stairs and not feel out of breath and you may have more energy. More importantly, you can lower your chances of developing heart disease, diabetes, and arthritis. You can feel good about yourself. 9. It can help to control high blood pressure, high cholesterol, and high blood sugar when you follow instructions from your health provider or pharmacist. Manage Stress Eat Healthy Smoking

7 Reducing Health Risks: What You Need to Know A health risk factor is anything that makes it more likely you will develop a medical condition. A health risk factor may also make a condition get worse more quickly. While some risk factors, such as your age, heredity, gender, and race, can t be changed, you can often control other risk factors. When you limit your risk factors: You give yourself a better chance to enjoy a healthy life You reduce your chances of getting heart disease or diabetes You reduce your chances of having a stroke You may reduce the impact of a condition you already have Health Risk Factors You Can t Control: Risks for High Cholesterol Heredity: Parents with high cholesterol Age: Especially after 60 Female: After menopause Risks for High Blood Pressure Race: African Americans Heredity: Parents with high blood pressure Age: More risk as you age High cholesterol is one of the major risk factors for heart disease and stroke. High blood pressure is one of the major risk factors for heart attack, heart failure, stroke, and kidney disease. High blood sugar (blood glucose) is one of the major risk factors for diabetes, heart disease, and stroke. With diabetes, there is a higher risk for other problems such as kidney disease, nerve and vision problems. Knowing about these health risks can help you decide to reduce the risks you CAN control. Health Risk Factors You CAN Control: High Cholesterol High Blood Pressure Overweight Tobacco Low activity Alcohol No Stress Maybe* Maybe* Not taking medicine as prescribed Too much fat in diet No Too much salt Too little potassium High blood pressure Risks for High Blood Sugar Family history: Blood relative with diabetes Race or ethnic background: African, Asian, Hispanic, and Native American descent Age: More risk as you age High Blood Sugar *Too much stress may put you at risk for high cholesterol. Stress can increase some activities like eating an unhealthy diet, smoking, and not exercising regularly. Those activities can be risk factors for higher cholesterol levels. They can also increase the risk for heart disease. Also, stress may be a risk factor for diabetes if it causes eating an unhealthy diet, smoking, excessive use of alcohol, or lack of exercise.

8 Action Plan for Reducing Health Risks Check off items from the list below that you will be able to change or improve. Or you can write in your own action items. Get your numbers. Get your cholesterol checked. Get your blood pressure checked. Get your blood sugar checked. Ask your health care provider if your numbers are in the healthy range. Ask how often you should be tested. Decide to eat healthy foods. Eat more lean, low-fat, or fat-free foods, fruits, and vegetables. Make sure half of your servings of grains are whole grains. Eat foods lower in salt and higher in potassium. Limit added sugars. Talk with your health care provider about healthy food options. If you need to lose weight, do so slowly; usually losing about half a pound to a pound a week until you reach a healthy weight. Talk with your health care provider about a weight goal and weight loss program that is right for you. Talk with your health care provider about what a healthy amount of alcohol is for you. Stop smoking. Stop smoking or smoke less. Talk with your health care provider about ways to stop smoking. Control stress. Get enough sleep. Limit alcohol and caffeine. Give yourself enough time to get things done. Do important things first. Learn to say no when you already have a lot to do. Talk with family and friends about your stress. Ask for their support. If you feel your stress is too much to handle, talk with your health care provider. Keep moving. Always check with your health care provider before starting any new exercise program. Start an exercise program slowly, then increase the amount of time. Try walking, riding a bike, or swimming at least 30 minutes most days of the week. Take medicines as prescribed. Take your medicine as your health care provider prescribes. Keep taking your medicines unless your health care provider tells you to stop. Other 1. Are the items that you have chosen achievable? No 2. What will you do to make these changes? 3. When will you make these changes? NPC08893B Pfizer Inc All rights reserved. Printed in USA/June 2011

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