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MORE THAN 3 MILLION AMERICAN MEDICAL ASSOCIATION BOOKS SOLD

From America's most trusted source for medical advice--a comprehensive guide to preventing illness and promoting wellness

If you're one of the millions of people who have decided to take more direct control of their health by focusing on illness prevention and self-care, the American Medical Association Complete Guide to Prevention and Wellness is the resource you need. This authoritative guide provides valuable information to help you prevent disease and stay healthy throughout your life. It lays out the foundations of good health and shows you the basic steps you can take to reduce your health risks and prevent major illnesses such as heart disease, stroke, type 2 diabetes, high blood pressure, and some forms of cancer. You will learn how to avoid these and other common afflictions by making lifestyle changes and understanding what your body needs to stay fit and healthy.

Filled with leading-edge information, this indispensable reference also describes key risk-reducing measures, from eating a healthy diet and being more physically active to reducing stress, getting a good night's sleep, and having all the recommended screening tests. You will find the most effective techniques for avoiding food-borne illnesses, and you'll learn how to minimize specific risks for children, adolescents, women, and men.

Comprehensive in scope, easy to navigate, and filled with clear, helpful information and illustrations, the American Medical Association Complete Guide to Prevention and Wellness is the essential health resource for every age and stage of life.

Sujets

Santé et bien-être

Santé du quotidien

Vie de famille

Relations familiales

Famille

Fitness

Health

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Publié par	Turner Publishing Company
Date de parution	01 octobre 2008
Nombre de lectures	0
EAN13	9781620458891
Langue	English
Poids de l'ouvrage	2 Mo

Informations légales : prix de location à la page 0,1750€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

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American Medical Association
COMPLETE GUIDE TO PREVENTION AND WELLNESS
American Medical Association
COMPLETE GUIDE TO PREVENTION AND WELLNESS

What You Need to Know about Preventing Illness, Staying Healthy, and Living Longer

John Wiley Sons, Inc.
This book is printed on acid-free paper.
Copyright 2008 by the American Medical Association. All rights reserved
Published by John Wiley Sons, Inc., Hoboken, New Jersey Published simultaneously in Canada
Credits: CDC/Public Health Image Library: 146; National Cancer Institute: 127 (left); National Eye Institute, National Institutes of Health: 415 and 416; bar graph adapted from material in the 2006 Monitoring the Future Survey, National Institute on Drug Abuse: 468; Public Health Image Library: 127 (right); Food Pyramid courtesy of the US Department of Agriculture: 22; all other illustrations American Medical Association.
No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without either the prior written permission of the Publisher, or authorization through payment of the appropriate per-copy fee to the Copyright Clearance Center, 222 Rosewood Drive, Danvers, MA 01923, (978) 750-8400, fax (978) 646-8600, or on the web at www.copyright.com . Requests to the Publisher for permission should be addressed to the Permissions Department, John Wiley Sons, Inc., III River Street, Hoboken, NJ 07030, (201) 748-6011, fax (201) 748-6008, or online at http://www.wiley.com/go/permissions .
The recommendations and information in this book are appropriate in most cases and current as of the date of publication; however, they are not a substitute for a medical diagnosis by a physician. For specific information about a health condition that you or a family member may have, the AMA recommends that you consult a physician. The names of organizations, products, and alternative therapies appearing in the book are given for informational purposes only. Their inclusion does not imply AMA endorsement-nor does the omission of any organization, product, or alternative therapy indicate AMA disapproval.
The information contained in this book is not intended to serve as a replacement for professional medical advice. Any use of the information in this book is at the reader s discretion. The author and the publisher specifically disclaim any and all liability arising directly or indirectly from the use or application of any information contained in this book. A health care professional should be consulted regarding your specific situation.
For general information about our other products and services, please contact our Customer Care Department within the United States at (800) 762-2974, outside the United States at (317) 572-3993 or fax (317)572-4002.
Library of Congress Cataloging-in-Publication Data:
American Medical Association complete guide to prevention and wellness : what you need to know about preventing illness, staying healthy, and living longer.
p. cm.
Includes bibliographical references and index.
ISBN 978-0-470-25130-0 (cloth)
1. Health. 2. Medicine, Preventive. 3. Medicine, Popular. I. American Medical Association.
II. Title: Complete guide to prevention and wellness.
RA776.A435 2008
613-dc22
2008032221
Printed in the United States of America
10 9 8 7 6 5 4 3 2 1
Michael D. Maves, M.D., M.B.A.
Executive Vice President, Chief Executive Officer
Bernard L. Hengesbaugh
Chief Operations Officer
Robert A. Musacchio, Ph.D.
Senior Vice President, Publishing and Business Services
Mary Lou White
Executive Director, Editorial and Operations
MEDICAL EDITORS
Donald M. Lloyd-Jones, M.D., Sc.M.
Cardiology, Cardiovascular Epidemiology, and Preventive Medicine
Kathleen M. McKibbin, M.D.
Internal Medicine
EDITORIAL STAFF
Donna Kotulak
Managing Editor/Writer
Pam Brick
Writer
Mary Ann Albanese
Art Editor
CONSULTANTS
Arthur B. Elster, M.D.
Pediatric and Adolescent Medicine
Margaret E. Gadon, M.D., M.P.H.
Internal Medicine, Public Health, Community Health
Liana S. Lianov, M.D., M.P.H.
Public Health and Preventive Medicine
Suzen M. Moeller, M.S., Ph.D.
Nutritional Epidemiology
Janet Williams, M.A.
Tobacco Control Policy Development
Richard A. Yoast, M.A., Ph.D.
Alcohol and Tobacco Policy and Interventions
BOOK PRODUCER
Mel Parker
Mel Parker Books, LLC
CONTENTS
Part One THE BASICS OF PREVENTION AND WELLNESS
1 Nutrition, Prevention, and Wellness
2 Live Younger Longer with Exercise
3 Weight, Prevention, and Wellness
4 Stress, Rest, and Relaxation
5 Reducing Your Health Risks
6 Health Care to Keep You Well
Part Two PREVENTING HEALTH PROBLEMS
7 Preventing Heart Attacks and Strokes
8 Avoiding Type 2 Diabetes
9 Preventing Cancer
10 Preventing Infections
11 Keeping Your Bones and Joints Healthy
12 Keeping Your Digestive System Healthy
13 Keeping Your Urinary Tract Healthy
14 Controlling Allergies
15 Keeping Your Lungs Healthy
16 Heading Off Headaches
17 Keeping Your Ears, Nose, and Throat Healthy
18 Keeping Your Eyes Healthy
19 Reducing Dementia Risks
20 Keeping Your Mouth, Teeth, and Gums Healthy
Part Three PREVENTION AND WELLNESS THROUGHOUT LIFE
21 Keeping Your Children Healthy
22 Adolescents and Wellness
23 Women s Reproductive Health and Wellness
24 Men s Reproductive Health and Wellness
25 Preventing Premature Aging

Index
PART ONE
The Basics of Prevention and Wellness
1
NUTRITION, PREVENTION, AND WELLNESS
OF ALL THE STEPS YOU CAN TAKE to stay healthy and prevent disease, eating a nutritious diet is probably the most important. Healthy eating can help you maintain a proper weight and lower your risk for many of the most common chronic diseases such as heart disease and cancer. By contrast, poor nutrition, combined with physical inactivity and obesity, is a major health problem in the United States. This poor nutrition, or undernourishment, is not caused by lack of food. Food is widely available in this country, but the least expensive, easiest-to-find foods-fast food and high-fat, sugary, or salt-laden snack foods-tend to be the least nutritious.
Building a healthy diet
The food you eat is made up of three main nutrients: carbohydrates, protein, and fat. Carbohydrates are the body s main source of fuel and should make up 50 to 60 percent of your diet. Make sure the bulk of your carbohydrates come from whole grains. Healthy fat should make up no more than 30 percent of total daily calories, with protein providing the remainder. Use these elements like building blocks to construct a nutritious diet.
Carbohydrates
Simple and complex sugars, starches, and fiber from plant foods are the main components of carbohydrates. Carbs come in two types: simple and complex. Simple carbs are sugars, including the sugar found in fruit (fructose), the milk sugar lactose, and the white sugar in your sugar bowl (sucrose). Simple carbs taste sweet and are easy to digest. However, because they are so easily digestible, they can cause a sudden rise in blood sugar (glucose) levels-something a person with diabetes (or prediabetes) has to avoid.
Foods made from simple carbohydrates or starches, such as white bread, white rice, or white pasta, have been highly refined. This means that the fiber-rich outer bran and the nourishing inner germ of the grain have been removed, leaving only the vitamin-and-mineral-poor inside of the seed. This starchy leftover is digested quickly and speeds to the bloodstream, where it can sharply elevate blood sugar. For this reason, doctors tell people who already have elevated blood sugar levels to limit their intake of foods containing simple sugars.
Complex carbs, on the other hand, get absorbed into the bloodstream slowly. Because foods containing complex carbs-such as whole-grain breads, brown rice, cooked dried beans, and vegetables-take a longer time to digest, they don t reach the bloodstream all at once. Another benefit: these foods contain a lot more vitamins, minerals, and other nutrients than simple carbs.
FIBER
Fiber is a type of carbohydrate that is found in the cell walls of plants. Dietary fiber has been found to help reduce the risk for type 2 diabetes (see chapter 8 )-one of the fastest-growing chronic diseases in the United States. Foods that contain a lot of fiber can help make the body s cells more sensitive to insulin, the hormone that enables the cells to use the sugar glucose, which they need to produce energy. (In people with type 2 diabetes, the body s cells are highly resistant to insulin, causing glucose to build up in the bloodstream.) In this way, high-fiber foods can help regulate blood sugar levels.
Fiber-rich foods can also help reduce the levels of artery-clogging LDL cholesterol (see page 199 ) in the blood, thus reducing the risk for heart disease, the nation s No. 1 killer among both women and men. Fiber-containing foods make you feel full, so they can help you keep your weight down. Fiber also helps keep the intestinal tract functioning well and reduces constipation. It also reduces the risk for diverticulosis (a condition in which small pouches develop in the walls of the large intestine; see page 342 ). The pouches can become inflamed, causing diverticulitis.

Getting more fiber

When adding fiber to your diet, start slowly and add fiber gradually, to avoid bloating and gas. Drink plenty of water when you start eating more fiber-rich foods or you could become constipated.
Fiber comes in two forms: soluble and insoluble. Soluble fiber can help control blood sugar levels and improve blood cholesterol. Insoluble fiber softens and bulks up stool to allow it to pass more easily through the intestines. Good sources of soluble fiber include cereal grains (such as barley, oatmeal, and oat bran), fruit (including