SHALA Interpretation Workshop

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SHALA Interpretation Workshop

• Helping you understand yoursurvey results to
  create a personalized wellness plan
• Stanford Health Improvement Program
• Joyce Hanna, MA, MSAssociate Director

January 2008
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SHALA

• Stanford Health and Lifestyle Assessment
• Online survey that assesses health behaviors,
  biometrics, and readiness for making a lifestyle
  change
• Respondents immediately get 5 tailored health
  education reports
• Purpose is to educate and motivate individuals to
  improve their health

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How is SHALA Unique?

• Emphasis is on quality of life and health
  improvement
• Based on behavioral science research
• Focus is on controllable risk factors (i.e.,
  lifestyle)
• Assesses readiness for change

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Two-Fold Goal For Today

• Understand your current health profile and take
  next steps

• Motivate you to
• improve your lifestyle
• reduce risk for disease
• improve quality of life

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Agenda

• Lifestyle Health
• Behavior Change
• Next Steps
• Concluding Remarks Questions

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Importance of Lifestyle

• Five controllable lifestyle choices causeover
  50 of deaths in the US1

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Importance of Lifestyle
PhysicalInactivity
Unhealthy Eating
Tobacco
80 of heart disease 80 of diabetes 40 of
cancers 33 of all deaths
1 Center for Prevention and Health Services,
December 2006. 2 US DHHS, 2003.
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Importance of Lifestyle
PhysicalInactivity
Unhealthy Eating
Tobacco
75B
33B
76B
2 US DHHS, 2003.
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The function of protecting and developing health
must rank even above that of restoring it when it
is impaired. Hippocrates, Father of Medicine
(ca. 460 BC ca. 370 BC)
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Guidelines for Exercise

• Moderate physical activity
• At least 30 minutes a day, at least five days per
  week
• Can do in at least 3 10-minute bouts

• Vigorous physical activity
• At least 20 minutes per day, 3 days per week

OR
do a combination (in addition to routine
activities of daily living) to maintain health
and reduce risk for chronic disease
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Guidelines for Exercise

• Moderate physical activity
• Walking a 15 minute mile swimming biking
  jogging
• A 5-6 on a 10-point scale of perceived exertion
• Can still carry on a conversation

• Vigorous physical activity
• At least 20 minutes per day, 3 days per week

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Guidelines for Exercise

• Moderate physical activity
• At least 30 minutes a day, at least five days per
  week
• Can do it in three10-minute bouts

• Vigorous physical activity
• Running, hiking
• Causes rapid breathing/ breaking into a sweat
• A 7-8 on a 10-point scale of perceived exertion

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Guidelines for Exercise

• Additional Recommendations
• To lose weight or maintain weight loss
• 60-90 minutes of physical activity a day, five
  days a week, may be necessary
• Include strength training exercises twice a week
• 8-12 repetitions of each exercise

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A Healthy Diet

• is a plant-based diet with minimally processed
  foods.

Includes high fiber whole grains
Is full of vegetables and fruit
Includes healthy protein sources
Is low in saturated fats and trans fats
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Body Mass Index (BMI)
BMI kg/m2

• High BMI increases risk for
• Coronary heart disease, Hypertension, Stroke
• Diabetes
• Some cancers (e.g., breast, endometrial, colon)
• Osteoarthritis
• Sleep apnea and respiratory problems

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Central Obesity

• Associated withhigher risk of coronary disease
• Is defined as a waist size
• Greater than 35 inches in women
• Greater than 40 inches in men

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Tobacco Use

• If you are smoker, quitting is the singlemost
  important thing you can do for yourhealth and
  for those around you.
• Tobacco use increases risk of
• Heart disease
• Certain cancers (e.g., lung, mouth, gum, pharynx,
  larynx, esophagus)
• Emphysema
• Asthma
• Pneumonia/Influenza
• Environmental Tobacco Smoke(ETS, also known as
  secondhand smoke) has similar health risks

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Stress

• Stress is also known as the flight or fight
  response
• Occasional stress is part of normal life, but
  chronic stress can cause health problems
• Its important to develop and practice stress
  management techniques that are effective for you
• Stress management can improve your ability to
  make other lifestyle changes (e.g., physical
  activity, healthy eating, weight loss)

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The Effects of Stress
Hair
Brain
Muscles
Mouth
Heart
Lungs
Digestive tract
Reproductive Organs
Skin
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Stress Management

• Relaxation techniques (e.g., breathing,
  meditation/prayer)
• Regular physical activity
• Recreation, such as listening to music, dancing
• Effective time management
• Cognitive re-framing
• Journaling
• Reducing perfectionism
• Managing your day-to-day experiences

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Alcohol Consumption

• Moderate drinking may reduce risk of
• death from coronary disease
• stroke
• diabetes

• Excessive drinking increases risk of
• brain atrophy
• cirrhosis of the liver
• certain cancers (e.g., pancreas, mouth, pharynx,
  larynx, esophagus, liver, breast)
• addiction/abuse
• accidents
• relationship problems

• But moderate drinking may increase risk of
• breast cancer (especially among women already at
  risk)
• difficulty with a weight loss attempt

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Agenda

• Lifestyle Health
• Behavior Change
• Next Steps
• Concluding Remarks Questions

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Behavior Change

• A healthy lifestyle is within your reach
• The key to achieving a healthier lifestyle is
  self-management of lifestyle choices
• Personalized Wellness Plan
• SHALA is your tool

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Personalized Wellness Plan

• Know your current levelof behavior
• Form holistic perception of your health
• Assess your readiness for change
• Self-efficacy
• Motivation
• Locus of control
• Perceived threat
• Outcome expectancy
• Perceived barriers
• Perceived social support
• Health value
• Knowledge

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Personalized Wellness Plan

• Gather information
• Build a support network
• Sign a commitment contract
• Set an appropriate long-term goal
• Realistic
• Sustainable
• Set appropriate short-term goals
• Just beyond your current level of behavior
• Behavioral
• Measurable

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Personalized Wellness Plan

• Anticipate and deal with obstacles
• Manage stress
• Self-monitor
• Keep yourself motivated
• Deal with ambivalence
• Cultivate a positive inner voice
• Be a mentor/opinion leader
• Re-evaluate your action plan

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Taking Control of Your Health
Wellness/Primary Prevention
Clinical Risk Factor Mgmt
Disease Mgmt
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Patterns of Age and Vitality
AN EXTRA 35 YRS OF VITALITY
Frailty
AN EXTRA 40 YRS OF LIFE
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Agenda

• Lifestyle Health
• Behavior Change
• Next Steps
• Concluding Remarks Questions

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Create Your Wellness Plan

• You will receive a worksheet via email
• To create your plan, complete worksheet
• on your own, based on your SHALA results, or
• with the help of a HIP staff person
• health behavior consultation (hbc)
• wellness coaching
• group behavior change programs
• Set your first short-term goal

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Stanford Resources

• This presentation
• http//hip.stanford.edu/
• BeWell_at_Stanford
• http//bewell.stanford.edu
• Stanford Health Improvement Program (HIP)
• http//hip.stanford.edu
• Physical Education, Recreation, and Wellness
• http//www.stanford.edu/dept/pe/
• HELP Center
• http//www.stanford.edu/dept/helpcenter/index.html
  
• Work/Life Office
• http//worklife.stanford.edu/

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BeWell Incentive Program

• Step 3 on the BeWell site
• Free fitness assessment (PERW)
• Two free buddy personal training sessions (PERW)
• Starting in Spring 2008 Many HIP and PERW
  classes for a fee of only 20

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The function of protecting and developing health
must rank even above that of restoring it when it
is impaired. Hippocrates, Father of Medicine
(ca. 460 BC ca. 370 BC)
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Take Action!

• Questions?