Staying Healthy

I. What is healthy?

II. Whole person concept

III. Diet

IV. Exercise

V. Attempting to change

VI. Body image

I. What is healthy? Do you consider yourself to be healthy? Health is dependent upon:

Personal lifestyle choices Genetics Environmental conditions Technological development of your country Gender, ethnicity, cultural issues Age-specific risks Potential for accidents

A. Life expectancy Life  expectancy: 77.6 years (U.S. woman) http://www.cdc.gov/nchs/fastats/lifexpec.htm

B. Leading Causes of Death… All women

Heart Disease 365,953 Cancer 267,009 Stroke 102,892 Chronic lower respiratory di

seases 62,005

Diabetes 37,699 Influenza and pneumonia

36,655 Alzheimer's disease 35,120 Accidents 34,083 Kidney disease 19,440 Septicemia 17,687 

African American women Heart Disease 40,783 Cancer 29,128 Stroke 11,195 Diabetes 7,250 Kidney disease 3,837 Accidents 3,746 Chronic lower respiratory di

seases 3,369

Septicemia 3,341 Influenza and pneumonia

3,075 HIV 2,448

From Health, United States 2002, Centers for Disease Control and Prevention, National Center for Health Statistics

Leading causes of death cont. Asian American/Pacific

Islander and Native Hawaiian women Cancer 4,356 Heart Disease 3,926 Stroke 1,733 Accidents 621 Diabetes 556 Influenza and pneumonia

528 Chronic lower respiratory di

seases 411

Kidney disease 273 Hypertension 179 Septicemia 170 

Hispanic American/Latina women Causes Deaths Heart Disease 12,253 Cancer 10,022 Stroke 3,322 Diabetes 2,821 Accidents 2,134 Influenza and pneumonia

1,322 Chronic lower respiratory

diseases 1,238 Perinatal conditions 951 Chronic liver disease and

cirrhosis 875 Kidney disease 841

Health Assessment

II. Whole person concept When examining your lifestyle, it is important

to look at the “whole” picture of your health Mind, Body & Spirit (psyche, soma, spirit)

Emotional, attitudinal & mental state Physical status Philosophy about living for yourself and living with others

Factors that influence your status as a whole person: Endogenous – event that occur within you Exogenous – external events

Six dimensions of wellness Physical – willingness to take time each week to pursue activities

that increase physical flexibility and endurance Emotional – awareness and acceptance of a wide range of

feelings for oneself and others Social – willingness to actively participate in and contribute to

efforts that promote the common welfare of one’s community Occupational – personal satisfaction and enrichment one

experiences through work Intellectual – self-directed behavior that includes continuous

acquisition, development, creative application and articulation of critical thinking

Spiritual – willingness to seek meaning and purpose in human existence, to question everything and to appreciate the intangibles that cannot be explained or understood readily

III. Diet

A. YOU ARE WHAT YOU EAT… The body as a “machine”, metabolizing food

for energy & cellular components Energy – the Calorie (C) amount of heat required

to raise the temperature of a kilogram of water from 14.5 ºC to 15.5 ºC

1 gm of carbohydrate = 4 calories 1 gm of protein = 4 calories 1 gm of fat = 9 calories

B. New food pyramid http://www.mypyramid.gov/ Eat whole foods (not processed) Eat local, seasonal organic foods if possible A “healthy diet” is one that:

1) Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;

2) Includes lean meats, poultry, fish, beans, eggs, and nuts; and

3) Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.

C. Vitamins & Minerals

13 essential vitamins (table 17-1) Water soluble Fat soluble

17 essential minerals (table 17-2)

D. How to read the food label

http://www.cfsan.fda.gov/~dms/foodlab.html

IV. Exercise – our bodies in motion Even light to moderate activity several times per week can help reduce the risk of cardiovascular disease

Men more likely to engage in leisure-time, moderate, or regular (5x week) physical activity, WHY?

“we are what we repeatedly do” - Aristotle 3 major kinds of physical activity:

Cardio training Strength training Flexibility training

Adults should strive to meet either of the following physical activity  recommendations.     •     Adults should engage in moderate-intensity physical activities for at  least 30 minutes on 5 or more days of the week.OR    •     Adults should engage in vigorous-intensity physical activity 3 or more  days per week for 20 or more minutes per occasion

http://www.cdc.gov/nccdphp/dnpa/physical/index.htm

V. Attempting to changeA. Learning and Behavior1) Positive reinforcer – rewarding

if your behavior is followed by something perceived by you as rewarding then you will be more likely to repeat that behavior

2) Negative reinforcer – removal of something uncomfortable if your behavior is followed by the removal of something

uncomfortable to you, then the likelihood that you will repeat that behavior increases

3) Punishment – presentation of something uncomfortable When your behavior is followed by punishment, the

likelihood of that behavior being repeated by you decreases

Resistance to change…

There may be interfering beliefs or values that hold you back

Motives may contribute to your resistance

B. Planning your lifestyle change Take a Personal inventory Have a Positive attitude Create a Plan of action

1) Assess your behavior

2) Set specific & realistic goals

3) Formulate intervention strategies

4) Evaluate your progress

One theory of behavior change Before you attempt any change, it is important to do a

"motivation check". Make 2 lists – list #1 benefits of the current behavior; list #2 the

benefits that you anticipate from the proposed change. Identify cues that trigger unwanted behaviors & also identify

barriers to your change - situations, people, or emotions that will make your change difficult.

Unfreezing to refreezing theory1) Unfreezing – becoming ready to consider change through an

attitude shift2) Problem diagnosis – understanding why current behavior exists

& expected positive outcome from behavior change3) Goal setting – (short & long term)4) Refreezing – when a new behavior becomes integrated,

routine, ongoing and stabilized

V. Body Image How do you feel about yourself? How do you

see yourself?