1 06 Understand the fundamentals of wellness Practices

1. 06 Understand the fundamentals of wellness Practices that promote wellness

Practices that promote wellness 1) Good nutrition 2) Physical activity 3) Health screenings and examinations 4) Stress management 1. 06 Understand the fundamentals of wellness 2

Practices that promote wellness Good nutrition

Practices that promote wellness 1) Good nutrition ¡ Nutrition relates to food and all body processes requiring food. ¡ Promotes a healthier body and mind ¡ Aids in: resistances to illness l weight management l 1. 06 Understand the fundamentals of wellness 4

Practices that promote wellness 1) Good nutrition Functions of good nutrition ¡ Provides heat ¡ Promotes growth ¡ Repairs tissue ¡ Regulates body processes 1. 06 Understand the fundamentals of wellness 5

Practices that promote wellness 1) Good nutrition ¡ Food groups l l l Grains Fruits Vegetables Protein Dairy Fruits Vegetables 1. 06 Understand the fundamentals of wellness Dairy Grains Proteins 6

Practices that promote wellness 1) Good nutrition Food groups l Grains ¡ 6 -8 oz. per day ¡ fiber-rich: % of daily value l 10 -19% good l 20% excellent l Half of daily intake should be whole grain 1. 06 Understand the fundamentals of wellness 7

Practices that promote wellness 1) Good nutrition Food groups l Fruits ¡ 1 1/2 – 2 cups per day 1. 06 Understand the fundamentals of wellness 8

Practices that promote wellness 1) Good nutrition Food groups l Vegetables ¡ 2 -3 cups per day 1. 06 Understand the fundamentals of wellness 9

Practices that promote wellness 1) Good nutrition Food groups l Protein ¡ 5 -7 l oz. per day Ex. 1 oz. of meat = 1 serving 1. 06 Understand the fundamentals of wellness 10

Practices that promote wellness 1) Good nutrition Food groups l Dairy ¡ 3 servings per day l Ex. 1 cup of milk = 1 serving 1. 06 Understand the fundamentals of wellness 11

Practices that promote wellness 1) Good nutrition Other guidelines: guidelines ¡ Sodium – less than 2, 300 mg of sodium daily (1 tsp) ¡ Potassium – consume potassium-rich foods l l fish meat fruits vegetables 1. 06 Understand the fundamentals of wellness 12

Practices that promote wellness 1) Good nutrition Food safety l Clean hands, surfaces and food products l Separate raw and cooked food l Refrigerate food properly l Avoid unpasteurized milk, eggs, and juice l Avoid raw meat and l poultry 1. 06 Understand the fundamentals of wellness 13

Practices that promote wellness Physical activity

Practices that promote wellness 2) Physical activity ¡ ¡ ¡ Regular physical activity increases fitness level Plays a role in prevention of chronic illness Helps control abnormal cholesterol, diabetes and obesity 1. 06 Understand the fundamentals of wellness 15

Practices that promote wellness 2) Physical activity How much? l l At least 30 minutes most days of the week at 50 -85% of maximum heart rate. Can be done in 10 -15 minute sessions What type? l l Brisk walking, jogging, bicycling Moderate walking for pleasure, gardening, housework 1. 06 Understand the fundamentals of wellness 16

Practices that promote wellness 2) Physical activity What risk factors are reduced? l l l l High blood pressure Diabetes Obesity High levels of triglycerides Low levels of HDL Reduces colon cancer Lowers risk of stroke 1. 06 Understand the fundamentals of wellness 17

Practices that promote wellness 2) Physical activity Other benefits of physical activity? l l l Builds healthy bones, muscles and joints Help psychologically Illness is prevented or improved through regular physical activity 1. 06 Understand the fundamentals of wellness 18

Practices that promote wellness Health screenings and examinations

Practices that promote wellness 3) Health screenings and examinations Complete physical examination to include: ¡ Blood tests l l l ¡ ¡ cholesterol glucose hemoglobin Blood pressure Colonoscopy Dental screenings Papanicolaou stain ¡ ¡ ¡ Mammograms Prostate examination Vision screening 1. 06 Understand the fundamentals of wellness 20

Practices that promote wellness Stress management

Practices that promote wellness 4) Stress management STRESS ¡ Any change causes stress l l l events internal or external forces situations Change can be good or bad ¡ Stress can be good or bad ¡ 1. 06 Understand the fundamentals of wellness 22

Practices that promote wellness 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 1. 06 Understand the fundamentals of wellness 23

Practices that promote wellness 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 ¡ 1. 06 Understand the fundamentals of wellness 24

Practices that promote wellness 4) Stress management Stress Related Disorders ¡ Allergies ¡ Depression ¡ Digestive disorders ¡ Headaches ¡ Heart disease ¡ High blood pressure ¡ Muscle tension 1. 06 Understand the fundamentals of wellness 25

Practices that promote wellness 4) Stress management ¡ Avoid stress ¡ Alter stress ¡ Accept stress ¡ Adapt to stress 1. 06 Understand the fundamentals of wellness 26

Practices that promote wellness 4) Stress management – Avoid stress l l l l 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 1. 06 Understand the fundamentals of wellness 27

Practices that promote wellness 4) Stress management – Alter stress l l Express feelings in a respectful way Be assertive and honest Compromise when necessary Use time wisely Plan ahead ¡ Get things done on schedule ¡ 1. 06 Understand the fundamentals of wellness 28

Practices that promote wellness 4) Stress management – Accept stress l l l Accept the things you can not change Look for the bright side of a situation Share your feelings with Family ¡ Friends ¡ Therapist ¡ l Learn to forgive 1. 06 Understand the fundamentals of wellness 29

Practices that promote wellness 4) Stress management – Adapt to stress l l Try to view a situation from all angles Look at the “big picture” Adjust your standards Focus on the positive 1. 06 Understand the fundamentals of wellness 30

Practices that promote wellness 4) Stress management -Make time for fun and relaxation l l l l 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 1. 06 Understand the fundamentals of wellness 31

Practices that promote wellness 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 1. 06 Understand the fundamentals of wellness 32

Practices that promote wellness 1) Good nutrition 2) Physical activity 3) Health screenings and examinations 4) Stress management 1. 06 Understand the fundamentals of wellness 33