1.06 Understand the fundamentals of wellness. Practices that promote wellness

Transcription

1 1.06 Understand the fundamentals Practices that promote wellness

2 1) Good nutrition 2) Physical activity 3) Health screenings and examinations 4) Stress management 2

3 Practices that promote wellness Good nutrition

4 1) Good nutrition Nutrition relates to food and all body processes requiring food. Promotes a healthier body and mind Aids in: resistances to illness weight management 4

5 1) Good nutrition Functions of good nutrition Provides heat Promotes growth Repairs tissue Regulates body processes 5

6 1) Good nutrition Food groups Grains Fruits Vegetables Protein Fruits Grains Dairy Dairy Vegetables Proteins 6

7 1) Good nutrition Food groups Grains 6-8 oz. per day fiber-rich: % of daily value 10-19% good 20% excellent Half of daily intake should be whole grain 7

8 1) Good nutrition Food groups Fruits 1 1/2 2 cups per day 8

9 1) Good nutrition Food groups Vegetables 2-3 cups per day 9

10 1) Good nutrition Food groups Protein 5-7 oz. per day Ex. 1 oz. of meat = 1 serving 10

11 1) Good nutrition Food groups Dairy 3 servings per day Ex. 1 cup of milk = 1 serving 11

12 1) Good nutrition Other guidelines: Sodium less than 2,300 mg of sodium daily (1 tsp) Potassium consume potassium-rich foods fish meat fruits vegetables 12

13 1) Good nutrition Food safety Clean hands, surfaces and food products Separate raw and cooked food Refrigerate food properly Avoid unpasteurized milk, eggs, and juice Avoid raw meat and poultry 13

14 Practices that promote wellness Physical activity

15 2) Physical activity Regular physical activity increases fitness level Plays a role in prevention of chronic illness Helps control abnormal cholesterol, diabetes and obesity 15

16 2) Physical activity How much? At least 30 minutes most days of the week at 50-85% of maximum heart rate. Can be done in minute sessions What type? Brisk walking, jogging, bicycling Moderate walking for pleasure, gardening, housework 16

17 2) Physical activity What risk factors are reduced? High blood pressure Diabetes Obesity High levels of triglycerides Low levels of HDL Reduces colon cancer Lowers risk of stroke 17

18 2) Physical activity Other benefits of physical activity? Builds healthy bones, muscles and joints Help psychologically Illness is prevented or improved through regular physical activity 18

19 Practices that promote wellness Health screenings and examinations

20 3) Health screenings and examinations Complete physical examination to include: Blood tests cholesterol glucose hemoglobin Blood pressure Colonoscopy Dental screenings Papanicolaou stain Mammograms Prostate examination Vision screening 20

21 Practices that promote wellness Stress management

22 4) Stress management STRESS Any change causes stress events internal or external forces situations Change can be good or bad Stress can be good or bad 22

23 4) Stress management Body s reaction to stress fight or flight 1. Blood pressure, heart rate, respirations increase 2. Adrenaline is released which dilates blood vessels to heart and brain 3. Pupils dilate to improve vision 4. There is a burst of energy 23

24 4) Stress management After the challenge is met 1. Opposite reactions occur 2. Body systems return to normal 3. Fatigue follows Repeated stress reactions cause disease 24

25 4) Stress management Stress Related Disorders Allergies Depression Digestive disorders Headaches Heart disease High blood pressure Muscle tension 25

26 4) Stress management Avoid stress Alter stress Accept stress Adapt to stress 26

27 4) Stress management Avoid stress Use the Serenity Prayer Learn to say no Avoid negative people Exercise Eat healthy foods Avoid hot-button topics Keep a short to-do list and eliminate things that can be done later 27

28 4) Stress management Alter stress Express feelings in a respectful way Be assertive and honest Compromise when necessary Use time wisely Plan ahead Get things done on schedule 28

29 4) Stress management Accept stress Accept the things you can not change Look for the bright side of a situation Share your feelings with Family Friends Therapist Learn to forgive 29

30 4) Stress management Adapt to stress Try to view a situation from all angles Look at the big picture Adjust your standards Focus on the positive 30

31 4) Stress management -Make time for fun and relaxation Go for a walk Call a good friend Write a journal Play with a pet Curl up with a good book Listen to music Watch a comedy Sweat out tension with a good workout 31

32 4) Stress management -Adopt a healthy lifestyle Exercise regularly Eat a healthy diet Reduce caffeine and sugar Avoid alcohol, cigarettes, and drugs Get enough sleep 32

33 1) Good nutrition 2) Physical activity 3) Health screenings and examinations 4) Stress management 33