Health and Wellness Chapter 2 Health and Wellness

Health and Wellness Chapter 2

Health and Wellness n To be considered healthy, a person must also be considered well n Wellness is the state of well-being or total health n Three main components to wellness Physical health n Mental health n Social health n

Physical Health n Individuals need to pay attention to their physical well-being n They have to pay attention to signs their bodies show when they are not in good health n Sore throat, coughing, headaches, fatigue n They have to make decisions about exercise, rest, and eating healthy n The more people understand their bodies, the better they can care for themselves

Cont. n Part of physical health is nutrition n It is very important to eat a balanced meal everyday n Good nutrition helps prevent infections and colds (lots of citrus n n n fruits for Vitamin C) Pregnant women need folic acid to prevent neural tube defects Everyone needs to consume more calcium to prevent osteoporosis (porous, brittle bones) Decrease salt intake to prevent high blood pressure There is a decrease in calorie needs as individuals get older but still need a lot of nutrients Eat lots of whole grains, fruits, and vegetables to increase fiber Vegetarians need to make sure they are getting enough proteins since they don’t eat meat

Cont. n Exercise is another component of physical health n Teens need 30 minutes of physical activity daily n Exercise helps: Give more strength and endurance n Makes teens more alert n Helps release built up tension n Make people look and feel better n

Cont. n Getting enough sleep is also important for good physical health n Getting enough sleep allows the body to repair itself after a strenuous day n Sleep also makes people look and feel better n Need about 8 hours of sleep n Lack of sleep can lead to lack of concentration and decrease in physical health

Cont. n Good hygiene is also important for good physical health n This includes: Regular baths and showers n Using deodorant n Brushing and flossing teeth everyday n Clean hair, nails, and hands n

Cont. n Substance Abuse also affects physical well- being n People should say “no” to alcohol, tobacco products, and other drugs n Once a person starts using them, it is difficult to stop n Tobacco is directly linked to cancer, stroke, emphysema, and heart disease n Cigarette smoking is the most common preventable death in the US

Cont. n Alcohol interferes with the bodies ability to control muscles and mental judgment n Alcohol poisoning can cause vomiting, unconsciousness, and death n Alcohol is involved in ¼ of all fatal automobile deaths

Cont. n Other substances includes over-the-counter medication, prescription drugs, and illegal drugs n All drugs affect a person socially, emotionally, physically, and mentally n It also affects those close to them n Many can cause addictions

Cont. n Things to consider: n Only take medications prescribed by a doctor to you and follow the directions n Choose friends who have decided to be drug free n Avoid people that would sell or give you drugs n n It is illegal to posses or buy drugs Prepare yourself for situations that may pressure you to try drugs n Say “no” and leave the situation

Cont. n There are treatment centers, support groups, and counselors that can help individuals break the cycle of abuse n Abstinence, abstaining from drugs, is the best way to avoid problems

Safety n Everyday teenagers engage in activities that endanger their lives n Examples: n n 98% do not wear helmets when riding a bicycle 66% do not wear seat belts 17% stay out over night without parental permission 14% stay out over night in an at-risk location n Bus station, stranger’s house n Car n * From text book

Cont. n Ways to stay safe: n Be prepared – less likely to get hurt if you know the potential risks n Resist pressures – don’t be afraid to make your own decisions n Stay alert – accidents happen when you don’t pay attention n Stay within your limits – be realistic about your physical condition

Cont. n Accidents n Leading cause of death among teenagers n n n Wear protective gear when biking or skating Never swim alone Automobile accidents are near the top n n n Wear your seat belt Follow traffic laws Practice defensive driving

Cont. n Crime and violence n 9, 000 teenagers a year killed in violent acts n Most were not involved in the act; at wrong place at the wrong time n Ways to protect oneself: n n n Don’t walk alone at night Choose a well traveled and well lit area Know where you’re going Walk with confidence Keep valuables out of sight Never hitchhike or pick up hitchhikers

Cont. Always beware of what is going on around you n Ways to be safe at home: n n Lock all doors and windows Do not open the door to strangers Never give personal information over the phone or internet

Mental Health n People who feel good about themselves and can cope with the demands of everyday life n Can express emotions in positive and constructive ways n Ways to improve mental health: n n n n Maintain a positive outlook Focus on strengths and abilities Treat mistakes as learning experiences Accept things about you that you can not change Develop positive ways to handle your emotions Accept others as they are Be considerate of others feelings

Cont. n Stress is your body’s response to demands being put on you n Everyone has stress n The way stress is handled affects a person’s well-being n What are examples of how people handle stress?

Social Health n“no man island” n What do you think this means?

Cont. n Social health is made up of two components n 1 st is who you have contact with- family, friends, and neighbors n Having a good support network helps to provide a healthy social being n 2 nd is your role in society – working in the community n Working to make your community better helps to improve social well being

Balancing Your Life n Helping to balance out your life will help keep you healthy n Here are some steps: n n n Make yourself a priority – have some personal time Choose your time wisely – manage your time wisely Use “downtime” to refresh yourself Enjoy yourself when you do make time Learn to say no – don’t do too many things at once

Food in Your Life Chapter 12 -2

Food Fills Many Needs n Food provides many of the daily nutrients needed for our bodies to function everyday n Food helps to meet our basic physical, social, and emotional needs and helps to keep us healthy

Physical Needs n People need nourishment from food to live n The food we consume provides energy for our bodies to function n What you eat and drink helps your heart to function, your temperature to remain in a normal range, fight infections, and heal wounds n A body will physically signal a person when it is needing food n This is called hunger

Emotional Needs n Sometimes we eat when we are not hungry n Food can make a person feel secure and happy, and can comfort them in bad times n Allowing emotions to control a person’s need for food may not always be good n It can create health problems over time

Social Needs n People often combine eating with social events n Lunch time, dinner time, and holidays allow people to get together, eat, and enjoy each other’s company n Food also helps to maintain several holiday traditions Turkey= Thanksgiving n Cake= Birthday n

Influences on Food Choices n Social Influences n The region you live in, your cultural, ethnic, and religious background, family, friends, and the media all influence our food choices n People are influenced by the foods available to them n Certain foods are associated with certain regions n Seafood, BBQ, New England Clam Chowder

Social Influences Cont. n Since the United States has so many cultures in one area, many different types of food are available

Cont. n Religious customs also influence food choices n Some forbid eating certain foods like pork n Some require eating certain foods like lamb on Easter n Some require eating with your right hand only

Cont. n Family n One of the greatest influences on your food choices n Help to develop a person’s eating habits n Family budget also influences what families eat n Tips for mealtimes: n n Try and eat at least one meal together a day Set aside a place to sit together Create a pleasant atmosphere Talk about school and work

Cont. n Friends n Can introduce you to new foods n Can encourage you to try different foods n Media n Magazines and television n Makes suggestions on what types of food to eat and how to prepare it n Ads make food look appetizing and appealing

Personal Influences n Dietary Guidelines for Americans (page 302) n My. Pyramid n Lifestyle n Your way of life n Examples: going to school, playing sports, working, hanging out with friends, staying at home n All of these affect our food choices

Cont. n Personal Taste n Some people like new food, others don’t n Some like fish, spicy foods, or raw foods, others don’t n Some may be vegetarians n Physical Changes or medical conditions n When you are growing, you tend to eat more n May have a food allergy n High blood pressure, diabetes, osteoporosis, and cancer affect food choices

Eating Habits n Everyday eating patterns are a person’s eating habits n Most habits are established at a very young age n Are difficult to change, but a person can change them

Cont. n Best way of knowing your eating habits is to analyze them n Keep a food diary Write what you ate, precisely n When you ate it n What else you were doing when you were eating n

Cont. n Then, review the food log and you can see how frequently you eat, what you eat most often, and what you are doing when you eat n This will help a person to see what their eating habits are like n Taking a look at your eating habits now will help a person make better decisions about food that will have lasting affects on their body

Fitness and Weight Management Chapter 12 -4

Benefits of Fitness n Fitness is the ability to meet the demands of day-to-day life n Includes healthy eating habits and exercise n Gives the strength to handle mental stress and emotional demands n Helps a person to relax better n Promotes high self-esteem

Achieving Fitness n Good nutrition + regular exercise = fitness

Fitness and Exercise n Three types of exercise n Strengthening exercises n n Help build strong muscles Measured by the amount of work your muscles can do at one time Help prevent muscle activities during physical activity Examples: weightlifting, push-ups, and sit-ups

Cont. n Aerobic Exercises: n Sustained, rhythmic exercises that improve the efficiency of your heart and lungs n Increase oxygen intake in your body n Help improve circulation n Reduces body fat, increases lean tissue n Controls body weight n Examples: walking, running, bicycling, and swimming n Done 3 days a week at 20 minutes at a time

Cont. n Stretching Exercises: n Promotes flexibility n Helps prevent muscle pulls n Examples: stretches targeted at specific muscle groups

Healthy Body Weight n Eating well and exercising keeps a person fit n Healthy weights vary from person to person n Your height- taller people weigh more n Your age-adults weigh more than teens (generally) n Your gender- males generally weigh more than girls n Your bone structure- larger body frames weigh more n Your body build- muscular people tend to weigh more

Cont. n Physician or health care provider is the best person to decide what a healthy weight is n Charts can be misleading n Do NOT compare your weight to those of models, athletes, or famous people n Need to accept your body the way it is

Overweight or Underweight n Overweight individuals weight 15 -20% more than the recommended amount n Obese people weigh more than 20% the recommended weight n Obese people have too much fat n Obesity puts their body at risk for heart disease, high blood pressure, and certain cancers

Cont. n Underweight people weigh at least 15% less than the healthy recommended weight n Higher risk of infection n Lower health in general n Malnutrition n Thin people are not necessarily healthy people

Question n Compare your body to those in your immediate and extended family. What similarities do you notice? Are these inherited characteristics, or might they have some other cause?

Basal Metabolism n Minimum amount of energy required to maintain the automatic functions of your body n This include: breathing, blood circulation, maintenance of body temperature, and cell repair and growth n Account for over half of energy used each day n Differs from person to person

Cont. n People with a “fast” metabolism have high metabolic rates n Can eat a lot and their bodies burn it quickly n People with a “slow” metabolism have low metabolic rates n Gain weight easily and must watch what they eat

Cont. n Exercise increases a person’s metabolism n Muscles require more energy for maintenance than body fat; therefore, people with large amounts of muscle burn energy faster n Drastically lowering food intake will slow down your metabolism n Weight loss will not occur

Exercise and Food n Exercise and food intake directly affects a person’s weight n If you generally take in fewer calories than your body burns, over time you will lose weight n If you generally take in more calories than your body burns, over time you will gain weight n If you take in the same amount of calories that you burn, you will maintain the same weight

Weight Management n The healthiest choice to develop a new exercise and eating habits is to consult a physician n Modifying old habits can be difficult n When planning on gaining or losing weight, it is always best to consult a physician

Exercise n If losing weight is needed, vigorous exercise will help n It will also increase basal metabolism for up to 12 hours after n If gaining weight is needed, exercise is still needed n Exercise stimulates a person’s appetite n Exercising alone is never enough for gaining or losing weight

Losing Weight n To lose weight, a person has to consume less calories than their bodies use up n Be sure to get a minimum number of servings from the food guide pyramid n Choose low-fat, low calorie foods that are nutrient dense n Vegetables, fruits, beans, lean meat, poultry, fish, low-fat dairy products n Limit the amount of potato chips, soft drinks, and ice cream

Cont. n Fad diets – diet’s popular for a short period of time n Offer quick and easy weight loss n They don’t work; don’t teach proper, healthy habits n Healthiest to lose 1 -2 pounds a week n Takes 3500 extra calories to gain a pound n

Gaining Weight n Weight should be gained slowly n Foods should be low in fat and nutrient dense n Consult a physician first n Tips on healthy ways to gain weight: n Plan meals around foods you like n Try to eat more frequently n Eat from all food groups

Eating Disorders n Extreme eating behaviors that can lead to serious health problems and even in death n Two types: Bulimia Nervosa and Anorexia Nervosa n Bulimia Nervosa Moments of overeating (binging) and then purging (throwing up) n Damaging to their health; teeth, throat, stomach, heart n

Cont. n Anorexia Nervosa n Starving oneself n Excessive exercise n Distorted self-image n Need to seek help from a medical professional n Need continued support from family and friends

Healthful Food Choices Chapter 12 -2

Meal Patterns n Daily routines for eating n Not only does what you eat affect your health but also how often you eat n Skipping meals is not healthy n Meal patterns vary from family to family n Not one is better than another

Breakfast n One of the most important meals of the day n Without carbohydrates in the system in the morning, the body starts to burn protein n Protein should be used to build and repair tissues, not energy

Cont. n A good breakfast helps to energize and restore nutrients n You don’t always have to eat traditional breakfast foods n Try yogurt with fruit, peanut butter on toast, or an english muffin pizza

Lunch n Since a body has burned up all of the energy from breakfast, lunch is very important n Do not skip lunch or just have a candy bar n Lunch should be the largest meal of the day n Great food ideas include a sandwich, soup, or salad

Dinner n In the US, dinner is the largest meal; this is not the best way to eat n The importance of dinner is to fill in the gaps of nutrients not gotten during the day

Snacks n Since teens are still growing, their bodies need more nutrients than 3 meals can provide n Snacking is a great way to get those nutrients n Snacks should be low in calories and nutrient dense

Cont. n Tips: n Eat in between meals, not right before a meal n Choose snacks from the five major food groups n n Avoid candy, chips, and potato chips Choose: fruit (bananas, melons, etc. ), celery sticks, whole-grain bread with peanut butter, raw vegetables and dip, plain popcorn, unsalted nuts, granola or sunflower seeds, or a slice of pizza with vegetable toppings

Nutrients Chapter 12 -1

Nutrients n There are six groups of nutrients needed to function everyday n They include: carbohydrates, vitamins, minerals, fats, protein, and water n Nutrients are chemical substances from food that our bodies use to function

Carbohydrates n Largest energy source n Come from simple sugars, fiber, and complex carbohydrates n Simple sugars are found in milk, candy, fruits, and cookies n Complex carbohydrates come from bread, pasta, rice, cereals, and other starchy substances n Fiber can not be digested but provides roughage that stimulates the normal activity of your intestines.

Proteins n Found in every cell of the body n Includes cholesterol n Made up of amino acids (20 all together) n Use protein to produce enzymes and hormones, helps maintain its chemical balance and build antibodies to fight infections n Also helps to repair and maintain body tissues

Fats n Concentrated source of energy n Insulate the body from shock and temperature changes n Protects the internal organs from injury n Helps the body use certain vitamins

Minerals n Inorganic substances needed for building tissues and regulating body functions n Aid in the functioning of muscles and nerves n Essential part of bones, teeth, and red blood cells n Includes: calcium, phosphorus, fluorine, iodine, iron, sodium, and zinc

Vitamins n Are organic substance needed in small amounts for normal growth maintenance of good health n Regulate body processes n Help nutrients work together n Include: Vitamin A, Vitamin E, Vitamin K, Vitamin D, Vitamin C, Thiamin, Niacin, Riboflavin, and Vitamin B 12

Water n Over half of the body’s weight is water n Is a basic part of blood and tissue fluid n Aids digestion and regulates body temperature n Helps transport nutrients n A person should drink 6 -8 glasses a day