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Todd Whitthorne, President, ACAP Health March 24, 2018
Prostate Cancer Symposium Arlington, Texas
Healthy Aging! Prostate Cancer Symposium Arlington, Texas Todd - - PowerPoint PPT Presentation
Healthy Aging! Prostate Cancer Symposium Arlington, Texas Todd - - PowerPoint PPT Presentation
Healthy Aging! Prostate Cancer Symposium Arlington, Texas Todd Whitthorne, President, ACAP Health March 24, 2018 Remember The truth about diet, weight, and health is stunningly simple, and on flagrant display. But that truth has enemies,
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The truth about diet, weight, and health is stunningly simple, and on flagrant display. But that truth has enemies, who bury it effectively not so much in mud, as in money.
David Katz, M.D. Founder True Health Initiative
Remember…
In this, alas, as in so much else, follow the money, and the apparent mysteries readily dissipate.
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Now...what about you?
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It’s Not That Complicated
MOVE!
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Get a Move On!
- 1,765 men and women examined at
Cooper Clinic in 1970s and 1980s
- Evaluated fitness using Balke treadmill
stress test
A.H.A. Prevention Conference, March 2010
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Get a Move On!
- If you are fit in mid-life, you double your
chance of surviving to 85
A.H.A. Prevention Conference, March 2010
- Dr. Jarett Berry
Cardiologist U.T.S.W. Medical Center
- If you’re not fit in your 50s, your
projected life span is eight years shorter than if you are fit
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Quality of Life Variable by Fitness States (10,331 Men and Women)
Low (n = 1077) % Moderate (n = 3555) % High (n = 5679) % Unexplained Fatigue 25.8 16.3 11.2 Problematic Snoring 49.9 34.8 21.9 Frequent Heartburn 30.9 22.1 12.1 Sexual Problems 11.0 7.4 5.0 Decreased Sex Drive 29.8 22.2 19.6 Impotence (men only) 9.7 7.2 4.6 Chronic Joint or Muscle Pain 34.0 29.3 23.5
Cooper Clinic Longitudinal Study
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Quality of Life Variable by Fitness States (10,331 Men and Women)
Low (n = 1077) % Moderate (n = 3555) % High (n = 5679) % Low Back Pain 44.8 41.5 35.4 Frequent Headaches 16.7 15.0 12.0 Difficulty Sleeping 28.7 24.9 21.9 Depression 20.9 15.9 12.9 Anxiety 20.2 16.4 13.6 Awakening at Night to Urinate 46.0 44.3 42.5
Cooper Clinic Longitudinal Study
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Miracle-Gro for the Brain
Exercise brain growth factors (BDNF/GDNF) which improve memory and learning. Aerobic Exercise levels of neurotransmitters (dopamine, serotonin, norepinephrine, & acetylcholine). Improves attention, focus, mood and emotion.
Harvard Psychiatrist John J. Ratey
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Fitness & Dementia
Annals of Internal Medicine, February, 2013
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The Prescription
Do moderately intense cardio 150 minutes a week
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Do vigorously intense cardio 75 minutes a week and Do 8 to 10 strength-training exercises, 8 to 12 repetitions of each exercise twice a week.
www.cdc.gov
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Sarcopenia
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www.strongwomen.com
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Seven Minute Workout
30 seconds on 10 seconds rest
ACSM, Health and Fitness Journal, 2013
Intensity: 8/10
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Schedule It!
Schedule It!
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Nutrition ?
Weight Health
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Feet vs. Mouth
No matter what…your feet cannot
- utrun your mouth!!
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Weight Loss 101
- It’s not what you eat...
it’s when and how you eat!
- Learn difference between appetite and hunger
- Eat when you’re hungry, not when you’re not!
- Slow down…
Your stomach does NOT have taste buds!
www.naturallyslim.com
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Todd’s Fake Book:
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Cut the Crap!!!
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Chad
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Bhutan
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Ecuador
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Tanzania
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Food is Fuel
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What We Need Fat Protein Carbohydrates MACRO Nutrients
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What Else? Vitamins Minerals Water MICRO Nutrients
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Mediterranean Diet
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Studied 74,000 adults over 12 years Improve diet by 20%...lower risk of death by 8%-17% DASH and Mediterranean Diet
Adele was Right!
(No, not that Adele)
NEJM, July 13, 2017
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Super Nutrient?
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Super Nutrient?
21% protein 77% complex carbohydrates 2% fat great fiber
More nutrients per gram than any
- ther food on the planet!
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Drill-down Nutrition
- Remember...Food is fuel
- “Eat food,
not too much, mostly plants”
- “Wholesome food in
sensible combinations”
- Think quality and quantity!
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Two “Essentials”
Omega 3/Fish Oil EPA+DHA >1,000 mg/day Vitamin D >2,000 IU/day
www.3caretherapeutics.com
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Rickets-Vitamin D Deficiency
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Vitamin D Deficiency
can contribute to:
Arthritis Osteoporosis CV Disease Hypertension Depression Alzheimer’s Disease Chronic Pain Diabetes A.M.D. Decreased Immunity Cancer (breast, colon, ovarian, kidney, lung, bladder, pancreatic, prostate, & stomach)
N Eng J Med 357;3, July 19, 2007
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Here’s the problem
- Between 1988-2004 vitamin D levels have
dropped an average of 6 ng/ml
- 77% of U.S. adults and adolescents are
insufficient in vitamin D (<30 ng/ml)
- 90% of Mexican-Americans
- 97% of all non-Hispanic blacks
NHANES data Arch Intern Med, March 23, 2009
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Sunscreen of SPF15 or greater blocks 99% of vitamin D synthesis
N Eng J Med 357;3, July 19, 2007
Baby vs. Bath Water?
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Powerful Statement
- Dr. Edward Giovannucci of Harvard
University suggests that sunlight might prevent 30 deaths for each one caused by skin cancer. “I would challenge anyone to find an area or nutrient or any factor that has such consistent anti-cancer benefits as vitamin D. The data are really quite remarkable.”
J Natl Cancer Inst, 2006; 98:451
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D Recommendations
Serum target: 40-60 ng/ml Minimum oral intake of vitamin D3 at 30 degrees latitude or higher, in general: Adults: 2,000-2,400 IU (NAS NoAEL) Children 1-12 years: 2,000 IU Infants: 1,000 IU
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“The benefit of vitamin D is as clear as the harmful link between smoking and lung cancer.”
- Dr. Cedrick Garland
U.C.S.D. Moores Cancer Center
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A Beautiful Design
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Omega-3 Benefits
Studies have shown beneficial trends with Omega-3 in: Blood Pressure Depression Resting Heart Rate ADD/ADHD Risk of Arrhythmia Vision, dry eyes Sudden Death Periodontal Disease Triglycerides Autoimmune diseases LDL/HDL Cholesterol Fetal Development
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Brain Size and Omega-3
- People in the lowest one quarter for omega-3
levels had significantly lower total brain volume than those in the highest quarter
- They also performed significantly worse on
tests of visual function, executive function, and abstract memory
Neurology, February 27, 2012
We feel that omega-3’s reduce vascular pathology and thus reduce the rate of brain aging.
- Dr. Zaldy S. Tan, UCLA
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Omega 3 Dosage Recommendations
Most experts recommend at least 1,000-2,000 mg EPA+DHA/day from either fish of fish oil supplements Fish EPA+DHA (3 oz) Atlantic Salmon (f) 1825 mg Atlantic Salmon (w) 1564 Rainbow Trout (f) 981 Tilapia 115 Orange Roughy 26
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Telomeres
The caps at the ends of each chromosome which prevent deterioration and fusion.
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Telomeres
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Telomeres
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Telomeres
Telomerase
Maintain Sleep Exercise Diet Positivity Drain Chronic Stress Negative Thoughts Strained Relationships Wrong Neighborhoods
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60 Austin Airport November, 2017
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Harvard Study of Adult Development
- Good relationships keep us happier and
healthier…
– Social connections are really good for us… and that loneliness kills – It’s not the number of relationships but the quality of those relationships that matters – Good relationships don’t just protect our bodies…they also protect our brains PERIOD!
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Practice Gratitude!
www.heart.org
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Start the Day with Gratitude! Today I am fortunate to be alive. I have a precious human life. I am not going to waste it.
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If diamonds were as plentiful as grains of sand they would be worthless. If we lived forever then wasting a day would be trivial. But it’s precisely the fact that we don’t live forever that makes TODAY so valuable. So what are you going to do with your life, TODAY?
- Dr. Richard Deming
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What’s Important? Knowing your sense
- f purpose is worth
up to seven years of extra life expectancy
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A Cleaner Campground
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