Lifestyle Factors Influence Mortality Rates

Lessening the Risks of Heart Disease, Stroke, Cancer, Type 2 Diabetes, & Alzheimer's Simultaneously

Through Diet & Exercise

Evelyn Smith

M. S. in Library Science, University of North Texas (2012)

When researching how to prevent Alzheimer's Disease and Mild Cognitive Impairment, even the most casual Web surfers will keep running across references to heart disease and stroke, which left this researcher wondering just what are the leading causes of death in the United States, and what risk factors do they share in common. The Centers for Disease Control and Prevention notes that seven of the leading causes of death—heart disease, cancer, chronic lower respiratory diseases, stroke, Alzheimer's, type 2 diabetes, and nephritis— may reflect unhealthy life style choices while influenza and pneumonia may be prevented by vaccination, and suicide often is the result of a chemical balance that regular aerobic exercise and a healthy diet might help put right.

Thus, two and a half to three hours of brisk aerobic exercise weekly (or 30-minutes daily), following a Mediterranean diet, low in fat and high in fiber, and featuring lots of fresh fruit and dark green leafy vegetables, maintaining a healthy weight, not smoking, getting enough sleep, and drinking only in moderation will all contribute to a long, healthy life. Preventing skin cancer also means staying out of the midday sun, using a sunscreen, and not using sunlamps and tanning beds while safe sex and a commitment to a monogamous relationship also lessen the risk of developing ovarian cancer. Managing stress also helps prevent Alzheimer's and depression, which sometimes results in suicide. Moreover, smoking is a risk factor in heart disease, cancer, chronic respiratory disease, stroke, and pneumonia while heavy drinking correlates with heart disease, some cancers, stroke, and suicide. To underline how important life style is in preventing disease, these types of risk factors appear in boldface, and diet and exercise risks appear in red.

A healthy lifestyle includes both diet and daily aerobic exercise.

Numerous studies also bear witness to the influence of lifestyle on chronic diseases in middle-aged and older adults:

Gunnell, A. S., Knuiman, M. S., and Divitini, M. L., et al. (2014, November). Leisure time physical activity and long-term cardiovascular and cancer outcomes: The Busselton Health Survey. European Journal of Epidemiology, 29(11),851-7. doi: 10.1007/s10654-014-9963-7. [Abstract only]. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/25354993

This study correlated self-reported physical activity levels of 150 minutes or more a week (that's 30 minutes of moderate aerobic exercise five days a week) with a 21 percent decreased risk for all-causes of mortality and a 22 percent decreased risk for fatal/non-fatal cardiovascular events in middle to late-aged adults.

Knoops, K. T., deGroot, L. C., and Kromhout, D., et al. (2004, September 22). Mediterranean diet, lifestyle factors, and 10-year mortality in elderly European men and women: The Hale Project. JAMA [Journal of the American Medical Association], 292(2), 1433-9. [Abstract only]. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/15383513

In a ten-year longitudinal study that followed 1,507 healthy men and 832 women at baseline aged 70 to 90 years in 11 European countries, those who followed a Mediterranean diet, drank alcohol only in moderation, aerobically exercised daily, and didn't smoke had a 50 percent lower risk of all-cause mortality.

Prinelli, F., Yannakoulia, M., and Anastasiou,C. A., et al. (2015, March). Mediterranean diet and other lifestyle factors in relation to 20-year all-cause mortality: A cohort study in an Italian population. The British Journal of of Nutrition, 9: 1-9. [Abstract only]. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/25746109

In a 20-year study begun in 1991 that follow 974 Italians aged 40 to 74, those who most faithfully adhered to a Mediterranean diet, didn't smoke, and remained physically active were the least likely to die.

Stamatakis, E., Hamer, M., and Dunstan, D. W. (2011, January 18).  Screen-based entertainment time, all-cause mortality and cardiovascular events: Population-based study with ongoing mortality and hospital events followup. Journal of the American College of Cardiology, 57(3), 292-9. doi: 10.1016/j.jacc.2010.05.065.  [Free text]. Retrieved from

http://www.ncbi.nlm.nih.gov/pubmed/21232666

In a study 4,512 Scottish couch potatoes aged 35 and older (of whom 1,945 were men) that controlled for such variables as age, gender, ethnicity, obesity, smoking, social class, long-standing illness, marital status, diabetes, and hypertension, found an approximately 25 percent association between TV viewing time and cardiovascular events as explained collectively by C-reactive protein, body mass index, and high-density lipoprotein cholesterol. The more time the participants spent in “recreational sitting” (less than two hours a day, from two to four hours a day, and up to more than four hours daily), the more likely they were to suffer from cardiovascular disease. Conversely, they could have lessened their risk of a heart attack or stroke by taking part in moderate and/or vigorous aerobic exercise.

Study identifies top six factors prediction heart attack risk. (2015, March 12). Mercola.com. Retrieved from http://articles.mercola.com/sites/articles/archive/2015/03/12/6-factors-predicting-heart-attack-risk.aspx?e_cid=20150312Z1_DNL_NB_art_1&utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20150312Z1_DNL_NB&et_cid=DM69517&et_rid=872700331#_edn3

A longitudinal study recently published in the Journal of the American College of Cardiology observed female nurses starting at age 37 for two decades and found that women could lower their risk of heart disease by 92 percent by following six healthy lifestyle habits:

• Maintaining a healthy diet;

• Keeping a normal Body Mass Index;

• Consistently exercising for 2.5 hours weekly;

• Watching seven or fewer hours of TV weekly;

• Not smoking;

• Limiting alcohol intake to one drink or less daily.

      (Mercola, 2015, March 12, para. 4-6)

Stress and intense anger also greatly increase the changes of a heart attack, but yoga, meditation, mindfulness training and Emotional Freedom techniques can reduce stress by balancing the sympathetic and parasympathetic nervous systems (Mercola, 2015, March 12, para. 21-22).

See:

Basic steps to your emotional freedom. (2015). Mercola.com. Retrieved from http://eft.mercola.com/

Emotional Freedom Training (EFT) or tapping is a psychological acupressure technique that claims to alleviate negative emotions, lessen food cravings, relieve or get rid of pain, and help the individual carry out goals.

Holze, Britta K., Carmody, James, and Nangel, Mark, et al. (2011, January 30). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43. doi: http://dx.doi.org/10.1016/j.pscychresns.2010.08.006.

[Abstract only]. Retrieved from http://www.psyn-journal.com/article/S0925-4927(10)00288-X/abstract

Mindfulness-Based Stress Reduction (MBSR) after an eight-week regime increased gray matter concentrations in the left hippocampus as well as increasing gray matter in the posterior cingulate cortex, the temporo-parietal junction, and the cerebellum compared with controls

Surveying all these diseases should move readers to resolve not only to follow a Mediterranean-style diet, but also to get on the treadmill or take a brisk walk for 30 minutes daily for six days a week. In the process of looking up information on mortality rates and the life factors associated with them, I have also undertaken a self-improvement regime during Lent that began with 30 minutes daily on my elliptical machine during the first two weeks, and this week I have increased my time to 45 minutes each day since for maximum fat loss, one needs to complete 40 to 60 minutes of continuous aerobic exercise (Cardiovascular exercise, 2012, para. 4-5). This is on top of the weight-training exercises that I have performed daily for the last few years. I can already tell that I have more energy three weeks into this regime as I discover that vanity isn't the only reason to loss weight. Not only do I want my years in my life, but more life in my years.

See:

Cardiovascular exercise and weight loss. (2012). Superskinnyme. Retrived from http://www.superskinnyme.com/cardiovascular-exercise.html

____________

Leading causes of death. (2015, February 6). Centers for Disease Control and Prevention. Retrieved from http://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm

Number of Deaths for Leading Causes of Death

1. Heart disease: 611,105
2. Cancer: 584,881
3. Chronic lower respiratory diseases: 149,205
4. Accidents (unintentional injuries): 130,557
5. Stroke (cerebrovascular diseases): 128,978
6. Alzheimer's disease: 84,767
7. Diabetes: 75,578
8. Influenza and Pneumonia: 56,979 Yes, regular exercise is a preventive measure!
9. Nephritis, nephrotic syndrome, and nephrosis: 47,112
10. Intentional self-harm (suicide): 41,149

1) Heart Disease Prevention

• Maintain a heart-healthy diet low in saturated fat and cholesterol with plenty of fruits and vegetables (CDC, 2013, # 2). Follow the Dietary Approaches to Stop Hypertension diet (DASH) guidelines (http://dashdiet.org/dash_diet_weight_loss_solution.asp ). This basically means adhering to a Mediterranean diet, featuring fiber to ten servings of fruits and vegetables daily, whole grains, and broiled, grilled, or baked fatty fish like tuna, salmon, and mackerel. Limit and avoid saturated fats (red meat, dairy products, and coconut and palm oil) and transfats (deep-fried fast food, bakery products, packaged snack foods, and margarine (Mayo, 2014, February 14, #3).

See:

Gunnars, Chris. (2015). Mediterranean diet 101: A meal plan that can save your life. Authority Nutrition. Retrieved from http://authoritynutrition.com/mediterranean-diet-meal-plan/

Mediterranean diet: A heart-healthy eating plan. (2013, June 14). Healthy Lifestyle: Nutrition and Healthy Eating. Mayo Clinic. Retrieved from http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

Exercise forms the base of the Mediterranean Diet pyramid.

• Slim down: Maintain a healthy weight as determined by Body Mass Index and waist size; women are overweight if their waist line measures over 35 inches, and men are overweight if their waist measures over 40 inches (CDC, 2015, February 6, #2; Mayo, 2014, February 14, #4).

See:

Calculate your Body Mass Index. (n. d.). National Heart, Lung, and Blood Institute. NIH. Retrieved from http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

National ideal weight calculator. (2015). Calculator.net. Retrieved from http://www.calculator.net/ideal-weight-calculator.html

• Exercise regularly, performing at least 2 hours and 30 minutes of aerobic exercise weekly (that 30 minutes at least five days a week (CDC, 2015 February 6, #2, Mayo, 2014, February 14, #2).

• Don't smoke or use tobacco (Mayo, 2014 February 14 #1; CDC, 2015, February 6, # 4).

• Limit alcohol use—women under age 65 shouldn't drink more than one alcohol beverage daily while men under age 65 should limit themselves to no more than two drinks daily (CDC, 2015, February 6, #5; Mayo, 2014, February 6, #3).

• Get enough “quality” sleep (Mayo, 2014, February 6, #5)

• Get regular health screenings for cholesterol (every five years), blood pressure (every two years), and diabetes disease, beginning at age 35 for men and 45 for women. Optimal blood pressure is 120/80 (Mayo, 2014, February 6, #6)

Heart Disease: prevention: What you can do. (2013, May 9). Centers for Disease Control. Centers for Disease Control. Retrieved from http://www.cdc.gov/heartdisease/what_you_can_do.htm

Strategies to prevent heart disease: Diseases and conditions. (2014, February 14). Mayo Clinic.

http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/ART-20046502

2) Cancer Prevention

The National Cancer Institute lists the following risk factors for cancer: 1) smoking and tobacco use, 2) infections (HPV), 3) radiation, 4) immune suppression, 5) poor dietary choices, 6) alcohol use, 7) lack of exercise, and 8) obesity (CPO, 2015, January 30, p. 2).

The Mayo Clinic offers seven tips to avoid cancer:

1. Don't use tobacco.
2. Eat a healthy-diet, featuring fruits and vegetables and limiting high fat foods from animal sources. Don't drink alcohol or drink only in moderation.
3. Maintain a healthy weight while keeping physically active. Get 150 minutes weekly of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise; this averages out to about 30 minutes of moderate aerobic exercise daily.
4. Avoid going out in the sun unprotected, especially between 10 a. m. and 4 p. m., wear sunglasses and broad brimmed hats, cover exposed areas of the skin with dark or bright clothing, use sunscreen, and don't use tanning beds or sunlamps.
5. High-risk adults (sexually-active adults not in a mutually monogamous relationship, intravenous drug users, and health-care workers) should maintain Hepatitis B and Human Papilloma Virus immunizations.
6. Use condoms and avoid promiscuity: Avoid risky behaviors—limit sexual partners, practice safe sex, and don't share needles.
7. Regularly screen for skin, colon, prostate, and breast cancer.

Cancer prevention overview (2015, January 30). National Cancer Institute. Retrieved from http://www.cancer.gov/cancertopics/pdq/prevention/overview/HealthProfessional/page2

Cancer prevention : 7 tips to reduce your risk. (2012, December 12). Healthy Lifestyle: Adult and Health. Mayo Clinic. Retrieved from Nhttp://www.mayoclinic.org/healthy-living/adult-health/in-depth/cancer-prevention/art-20044816

3) Chronic Lower Respiratory Diseases

The cure for respiratory disease is simple:  Don't smoke.

WebMD lists the following risk factors:

1. Smoking tobacco and/or marijuana;
2. Inheriting alpha-antitrypsin deficiency (a rare genetic disorder);
3. Preterm birth that leads to Neonatal Chronic Lung Disease;
4. Asthma: Children of smokers are more likely to develop asthma.
5. Environmental pollution—both indoor and outdoor, including second-hand smoke.

COPD (Chronic Obstructive Pulmonary Disease): What increases your risk. (2014, January 24). WebMD. Retrieved from http://www.webmd.com/lung/copd/tc/chronic-obstructive-pulmonary-disease-copd-what-increases-your-risk

4) Accident Prevention

Pull over to answer your cell phone.

Accident prevention tips. (2015). How Stuff Works. Retrieved from http://home.howstuffworks.com/home-improvement/household-safety/tips/accident-prevention-tips.htm

How Stuff Works offers the following tips on how to avoid accidents around the house:

1. Make sure that stairwells and steps are safe: Make sure handrails extend the full length of a staircase; don't place area and throw rugs at the bottom of a flight of stairs; install abrasive treads on basement stairs; light outside stairs at night or paint them white.
2. Quickly wipe up spilled liquids.
3. Secure rugs with nonskid pads.
4. Keep hot liquids away from the edge of counters or tables.
5. Never keep a loaded gun in the house: lock up firearms and keep them away from children.
6. Install grab bars in bathtubs and showers.
7. Only use step stools with hand rails.
8. Set hot-water heaters blow 120 degrees Fahrenheit (48.8 degrees Celsius).
9. Don't use electric appliances around water.
10. Don't place electric heaters near combustible materials.
11. Rearrange or remove sharp-edged tools from regularly traveled areas in garages and basements.
12. Never remove safety guards from power tools.
13. Don't smoke or spray insecticides near flames or heat sources or flush them down a toilet or drain.

Car accident prevention. (2015). Teen Driver Source. Children's Hospital of Philadelphia. Retrieved from http://www.teendriversource.org/more_pages/page/car_accident_prevention/teen

While Teen Driver Source aims its message at new drivers, even the most experienced drivers would do well to follow these accident prevention tips:

1. Avoid distractions: Don't talk on a cell phone or text while driving; beginning drivers also shouldn't drive with friends during their first year of driving.
2. Don't exceed the speed limit,
3. Travel below the speed limit at night, in bad weather, or in heavy traffic.
4. Be more cautious when driving at night.
5. Buckle up: Always wear a seat belt in both the front and back seat.

5) Stroke Prevention

Obesity, poor diet, and lack of exercise are risk factors for cardiovascular disease.

1. Eating a healthy diet low in saturated and transfats and high in fiber and fruits and vegetables.
2. Maintaining a healthy weight.
3. Getting enough (aerobic) exercise: The Surgeon General recommends two hours and 30 minutes of moderately intensive exercise weekly.
4. Not smoking.
5. Limiting alcohol use since drinking raises blood pressure.

Preventing stroke: Healthy living. (2014, March 17). Centers for Disease Control and Prevention. Retrieved from http://www.cdc.gov/stroke/healthy_living.htm

Stroke prevention. (2014, March 12). Stroke Health Center. WebMD. Retrieved from http://www.webmd.com/stroke/tc/stroke-prevention

WebMD lists the risk factors for stroke before noting how to treat health problems and outlining how to maintain a healthy lifestyle.

Risk Factors:

• Atrial fibrillation

• Smoking

• High blood pressure

• High cholesterol

• Diabetes

• Obesity

• Not exercising on a regular basis

See:

Blood pressure chart: What your reading means (2015 February 15). High Blood Pressure (hypertension). Diseases and Conditions. Mayo Clinic. Retrieved from http://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/blood-pressure/art-20050982

Cholesterol levels chart. (2015, March 11). New Health Guide. Retrieved from http://www.newhealthguide.org/Cholesterol-Levels-Chart.html

Lower cholesterol to reduce heart disease risk. (2015). Cholesterol & Triglycerides Health Center. WebMD. Retrieved from http://www.webmd.com/cholesterol-management/guide/lower-cholesterol-risk

Treating Health Problems:

• Under the guidance of a physician, manage high blood pressure and cholesterol;

• Diabetics should keep their blood sugar level within a target range;

• Take aspirin or blood thinners as recommended by a physician;

• Follow directions exactly when taking medicines.

Adopting a Healthy Lifestyle:

• Don't smoke.

• Drink alcohol in moderation—women should drink no more than one drink daily, and men shouldn't drink any more than two drinks daily.

• Stay a healthy weight.

• Exercise enough to raise the heart rate for 30 minutes daily.

• Keep a heart-healthy diet, high in fiber and fruit and vegetable consumption, low in sodium, saturated and trans fats; eat at least servings of baked, grilled, or broiled Omega 3 fatty acid fish weekly (salmon, mackerel, trout, herring, sardines).

(Stroke Prevention, 2014, March 12, para. 2-4)

6) Alzheimer's Prevention

Thirty minutes of aerobic exercise daily prevents or delays Alzheimer's.

Preventing Alzheimer's Disease: What do we know? (2015, February 13). Alzheimer's Disease Education and Referral Center. National Institute on Aging. Retrieved from http://www.nia.nih.gov/alzheimers/publication/preventing-alzheimers-disease/introduction

Risk Factors:

Age: 65 and older; adults over age 85 are at highest risk.

Genetic abnormalities: Inheriting the apolipoprotein E (APOE) gene.

(Alzheimer's Disease and Referral Center, 2015, February 13, p. 3)

Prevention:

• Exercise aerobically regularly (at least 30 minutes daily five days per week);

• Follow a Mediterranean diet: Eating lots of fruits and dark green leafy vegetables and whole grains and avoiding fats and added sugars, severely limiting servings of red meat;

• Stay cognitively active through social engagement or intellectual stimulation.

8 ways to prevent Alzheimer's Disease. (2015, February 13). Prevention. Retrieved from http://www.prevention.com/health/health-concerns/8-ways-prevent-alzheimers-disease/8-have-strong-social-support

Prevention's staff may have miscounted, but their advice is sound:

1. Better your brain;
2. Eat more fruits and veggies;
3. Reach for the [blueberries] berries;
4. Increase Omega 3 fatty acids (broiled, grilled, or baked fish only);
5. Take folic-acid supplements;
6. Sip smart: Drink a glass of red wine or purple grape juice with the evening meal;
7. Go Mediterranean;
8. Control blood pressure;
9. Strong social support.

See:

Omega-3 in fish: How eating fish helps your heart. (2014, February 7). Diseases and Conditions: Heart Disease. Mayo Clinic. Retrieved from http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/omega-3/art-20045614

Alzheimer's and Dementia Prevention. (n. d.). HelpGuide.org. Retrieved from http://www.helpguide.org/articles/alzheimers-dementia/alzheimers-and-dementia-prevention.htm

Lifestyle choices can protect your brain (Help Guide, n. d., para. 2).

A diet high with lots of fruit, dark green leafy vegetables, and
 two servings of fatty fish weekly  helps prevent Alzheimer's.

The six pillars of a brain-healthy lifestyle:

1. Regular exercise:

• Aim for at least 30 minutes of aerobic exercise five times per week;

• Build muscle to pump your brain;

• Include balance and coordination exercise;

• Stick with it for a month;

• Protect your head.

2. Healthy diet:

• Follow a Mediterranean diet;

• Avoid trans fats and saturated fats;

• Eat a heart healthy diet;

• Get plenty of Omega 3 fats (broiled, grilled, or baked fish only);

• Eat four to six small meal throughout the day rather than three large meals;

• Eat across the rainbow (fruits, berries, and green leafy vegetables);

• Enjoy daily cups of [green] tea.

3. Mental Stimulation:

• Learn something new;

• Practice memorization:

• Enjoy strategy games, puzzles, and riddles;

• Practice the 5 W's: Observe and record who, what, when, where, and why;

• Follow the road less traveled: Vary habits.

4. Quality sleep:

• Establish a regular sleep schedule;

• Older adults who have trouble sleeping should eliminate napping;

• Set the mood: Ban TVs and computers from the bedroom;

• Create a relaxing bedtime ritual;

• Quiet inner chatter.

5. Stress Management:

• Breathe [from the abdomen];

• Schedule deep relaxation activities;

• Nourish inner peace.

6. An active social life:

• Volunteer;

• Join clubs and social groups [and attend worship services];

• Visit community centers;

• Take group classes;

• Use phone and e-mail;

• Connect with social networks like Facebook;

• Get to know neighbors;

• Make a weekly date with friends;

• Get out: Visit movies, parks, and museums [and attend concerts, plays, and sporting events].

7) Diabetes Prevention

Diet and exercise prevents prediabetes from turning into diabetes.

Diabetes is preventable. (n. d.). National Diabetes Educational Program. National Institutes of Health. Retrieved from http://ndep.nih.gov/am-i-at-risk/diabetesispreventable.aspx

What is prediabetes?

Prediabetics can prevent or delay the onset of type 2 diabetes by losing from five to seven percent of their weight, or from 10 to 14 pounds for a 200 pound individual by getting at least 30 minutes of moderate-intensity aerobic exercise five days a week and eating a variety of low fat foods (NDEP, n. d., para. 3).

Diabetes prevention: 5 tips for taking control. (2013, May 29). Diseases and Conditions. Type 2 Diabetes. Mayo Clinic. http://www.mayoclinic.org/diseases-conditions/type-2-diabetes/in-depth/diabetes-prevention/art-20047639?pg=1

Tip 1: Get more physical activity. Exercise can help those at risk lose weight, lower blood pressure, and boost sensitivity to insulin.

Tip 2: Get plenty of fiber. A high-fiber diet improves blood sugar control, lowers the risk of heart diseases, and promotes weight loss by helping eaters fill full.

Tip 3: Go for whole grains.

Tip 4: Lose extra weight: Losing just seven percent of one's initial body weight cuts the risk of diabetes in overweight individuals by almost 60 percent.

Tip 5: Skip fad diets and just make healthier choices.

(Diabetes prevention, 2013, May 29, para. 3-7)

8) Influenza and pneumonia Prevention

Hand washing, regular exercise, and vaccinations prevent colds and flu.

Preventing the flu: Good health habits can help stop germs. (n. d. ). Centers for Disease Control and Prevention. Retrieved from http://www.cdc.gov/flu/protect/habits.htm

“The single best way to prevent seasonal flu is to get vaccinated each year” (Preventing the flu, n. d., para. 1). Otherwise, follow these tips:

• Avoid close contact (with those who are ill);

• Stay home when sick;

• Cover the mouth and noise (when sneezing or blowing one's nose);

• Wash your hands regularly;

• Avoid touching the eyes, nose or mouth;

• Practice other good health habits;

• Disinfect frequently touched surfaces;

• Get enough sleep;

• Exercise regularly;

• Manage stress;

• Drink plenty of fluids;

• Maintain a healthy, balanced diet.

(Preventing the flu, n. d., para. 2-7)

Pneumonia prevention. (2013,March 6).Lung disease and respiratory health. WebMD. Retrieved from http://www.webmd.com/lung/tc/pneumonia-prevention

WebMD lists ways both children and older adults can prevent pneumonia:

• Stop smoking;

• Stay away from family members and acquaintances who have infections that might lead to pneumonia—upper respiratory infections, colds, and influenza as well as the measles and chicken pox (if not vaccinated against the measles or chicken pox or who haven't previously contracted these diseases);

• “Wash your hands often”.

(Pneumonia prevention, 2013, March 6, para. 1)

Vaccination: Children routinely receive a pneumoccal conjugate (PVP) vaccine, but adults over 65, smokers, and those with chronic health conditions also need to a PVP vaccination. Additionally, getting vaccinations against diseases that often lead to pneumonia, such as the measles, chicken pox, or the flu, ultimately prevent pneumonia (Pneumonia prevention, 2013, March 6, para. 2-5).

9) Nephritis (inflammation of the kidneys) Prevention

Obesity and diabetes contribute to kidney disease.

Preventing nephritis/ How to prevent nephritis. (2011, January 19). Simple Remedies. Retrieved from

http://www.simple-remedies.com/home-remedies/nephritis/nephritis-prevention.html

Since streptococcus bacteria triggers nephritis, avoid individuals with strep throat or else try to cure it as soon as possible (Preventing nephritis, 2011, January 19, para. 1). Urinary tract infections and Lupus also may result in nephritis. However, keeping a healthy life style—exercising regularly, maintaining a healthy diet, and getting enough rest as well as drinking plenty of water— will help prevent the inflammation of the kidneys (Preventing nephritis, 2011, January 19, para. 2-4).

10) Suicide Prevention

Reach out and touch someone.

Suicide prevention. (n. d.). Depression and Bipolar Support Alliance. Retrieved from http://www.dbsalliance.org/site/PageServer?pagename=urgent_crisis_suicide_prevention

Understand suicidal thoughts:

Depression and bipolar disorder exhibit the following symptoms:

• Intense Sadness;

• Hopelessness;

• Lethargy;

• Loss of appetite;

• Sleep disruption;

• Decreased ability to perform tasks;

• Loss of interest in pleasurable activities.

(Suicide prevention, n. d., para. 2)

If you are feeling suicidal:

• Don't let embarrassment stand in the way of getting help (Suicide prevention, n. d., para. 5).

What you can do to fight suicidal thoughts:

• Keep a journal;

• Get out with friends and family;

• Avoid drugs and alcohol;

• Learn to recognize the earliest warning signs of a suicidal episode.

(Suicide prevention, n. d., para. 7)

Create a plan for life:

It's important to have a course of action all planned out should suicidal thoughts occur have on hand the following resources:

• Contact information for your psychiatrist, psychologist, psychiatric social worker, or family physician as well as trusted friends and family members;

• A description of any medical problems;

• Health insurance information;

• The telephone number of a local suicide hotline;

• Contact information for a the nearest DBSA support group.

(Suicide prevention, n. d., para. 8)

Recognizing warning signs in others:

• Feelings of despair and hopelessness;

• Taking care of personal affairs;

• Rehearsing suicide;

• Drug or alcohol abuse;

• Beginning to feel better.

(Suicide prevention, n. d., para. 14)

Responding to an emergency situation:

• Take suicidal threats seriously; stay calm, but don't underact;

• Call 911 if necessary, or contact a physician, the police, or a crisis intervention center;

• Express concern;

• Listen attentively;

• Ask direct questions;

• Acknowledge the person's feelings;

• Offer reassurance;

• Remind him/her that there is help and things will get better;

• Don't promise confidentiality;

• Make sure guns, old medicines, and potentially harmful items aren't available.

(Suicide prevention, n. d., para. 15)

What you can do to help someone:

• Express sympathy and concern;

• Talk about suicide;

• Describe specific behaviors and events that trouble you;

• Work with professionals;

• Stress that the person's life is important to you and others;

• Be prepared for anger;

• Always be supportive;

• Take care of yourself.

(Suicide prevention, n. d., para. 16)

Exercise helps relieve stress and depression.

Surveying the leading causes of death emphasizes that a healthy life style leads to a sound mind and body and a better chance of achieving a long physically-fit and wise life.

 ___________

 

The links furnished on this Web page represent the opinions of their authors, so they complement—not substitute—for a physician’s advice.

____________

Exercise Blogs

For additional Web page blogs extolling the benefits of exercise for adults of all ages as well as school children, click on the following URL links:

Smith, Evelyn E. (2013, November 14). Exercising tips: Exercise for better health. McGregor Memorial Public Library Books and Friends. Retrieved from http://evelynelainesmith.blogspot.com/2013/11/exercising-tips.html

------.  Exercise improves cognitive function in older adults: Delaying or preventing dementia. (2014, March 1). STEM Library Science Blog. Retrieved from http://evelynsmithsstemscienceblog.blogspot.com/2015/03/exercise-improves-cognitive-function-in.html

------. (2013, March 31). How to relieve arthritis: A summary of popular websites: Easing arthritis by weight loss, diet, & exercise. STEM Library Science Blog. Retrieved from http://evelynsmithsstemscienceblog.blogspot.com/2013/03/how-to-relieve-arthritis-summary-of.html

------. (2014, July 27). Lifestyle choices determine the risk of Alzheimer's & Mild Cognitive Impairment: Exercising the mind & body prevents Alzheimer's & MCI. STEM Library Science Blog. Retrieved from http://evelynsmithsstemscienceblog.blogspot.com/2014/07/lifestyle-choices-determine-risk-of.html

------. (2013, March 19). Passive range of motion exercises & the prevention of contractures: Using muscles—or losing them—in late stage dementia. STEM Library Science Blog. Retrieved from http://evelynsmithsstemscienceblog.blogspot.com/2013/03/passive-range-of-motion-exercises.html

------. (2013, November 14). Suggestions for living a long healthy life: May you live 100 years. McGregor, Texas, McGinley Memorial Public Library Books and Friends. Retrieved from http://evelynelainesmith.blogspot.com/2013/11/suggestions-for-living-long-healthy-life.html

------. (2014, March 8). Ways to improve your child's grades (3 of 10): Make sure your child participates in aerobic exercise daily: Students who regularly exercise make better grades. McGregor, Texas, McGinley Memorial Public Library Books and Friends. Retrieved from http://evelynelainesmith.blogspot.com/2014/03/ways-to-improve-your-childs-grades-3-of.html