week 6 wellness concept
TRANSCRIPT
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FYE1010
FRIDAY 5:40pm to
9:00pm
Lecturer: Martin J.K
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THE WELLNESSCONCEPT
Wellness is not just the opposite ofsickness.
It is a comprehensive, deliberate strategyfor living a full and happy life.
Nowadays, health maintenanceorganizations (HMOs) are promoting a
proactive approach through planned,holistic programs of wellness and fitness
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Food for thought
College life is not conducive to eating well. If youcommute, have a family, job, communityresponsibilities, you may rely of fast foods orprepackaged meals full of fat, starch and preservatives.
Because you are what you eat, do a body check:
How do you feel?
How do you look?
Are you overweight or underweight? Do you feel dizzy, fatigued or run down?
Are you prone to indigestion or frequent headaches?
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Suggested Solutions
If you really want to look better, feel better, thinkbetter, here are some solutions:
Cut down on sugar and salt
They expose you to weight gain and depression,while excess salt is detrimental to people whohave a history of heart or blood pressure
Avoid red meat
They clog your arteries with the wrong kind ofcholesterol. White meat (fish and poultry) are agood source of protein and have less fat.
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Suggested Solutions Contd
Maintain a balanced diet
Every day, try to eat a piece of a fruit; somegreen vegetables; some proteins; some high-
fiber bread or cereal; some cheese; milk; and atiny bit of fat or oil (preferably free ofcholesterol)
Avoid food from vending machinesMost of it is high in salt, sugar, fat, caffeine,
preservatives, and additives.
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Suggested Solutions Contd
Eat a substantial breakfast and avoid eatingafter supper
The reason is simple, we burn a lot of caloriesduring the day, and very few while sleeping.
Be selective in what you eat
Choose healthy foods and skip sweets andstarches. Remember those chips (fries)alwaysend up in your hips
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Suggested Solutions Contd
Be careful at parties
Alcohol is major cause of weight gain. At theparty, the salted snacks and beer arent really free;
you always pay for them later. Manage the munchies
Its okay to graze (eat when you feel hungry), aslong as it adds up to a balanced diet over 24hrs
Drinks lots of water throughout the day
It helps to flush your system
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Getting Sleep
Most people need 7-9 hours of a sleep tofunction at their peak. We often find we needless sleep when we are on vacation because we
experience less stress. If you are able to dealsuccessfully with stress by the day, you willget along with less sleep at night.
If you are extremely busy, and sleep feels likeleisure, make sure you take brief 10-15 minutenaps.
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Getting Sleep
If you are having trouble getting sleep at night, itmay be because your body is full of stimulants-caffeine, nicotine, or natures own stress-induced
drug epinephrine, commonly known asadrenaline.
As with diet and exercise, your body will let youknow if you are not getting enough sleep. Your
concentration span is reduced, you becomeforgetful, easily distracted, confused and irritable.All the unfavorable conditions for learning
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Getting into and staying in shape
The mind and body work best when theywork in harmony with each other. The basictypes of physical fitness programs are:
1) Cardiovascular fitness
Acquired through aerobic activity. Continuedaerobic exercise produces endorphins, thatcause feelings of elation and profound well-being
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Sexual Health
The mind and bodywork best when theywork in harmony
with each other. Thebasic types ofphysical fitness
programs are:
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Physical Fitness contd
2) Muscle Strength
Your lifestyle will dictate just how strong youneed to be. But even if you dont need great
physical strength, body building is a wonderfulway to lower stress and build self-esteem.
3) Muscle Endurance
Results from repeated exercise with lighterweights, creating a tough rather than bulky body.Endurance is considered more important thanstrength.
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Physical Fitness contd
You should regularly exercise to improve heartfunctions, lower blood pressure and cholesterol, helpmanage diabetes, control weight and prevent
depression, colon cancer, stroke and back injury. Recommendation for adults: 30 to 60 minutes, 4 to 6
times
Consult your physician (or gym instructor) to comeup with an exercise plan or program that is mostsuitable for you DONT SAY YOU DONT HAVETIME!! YOU DO.
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Physical Fitness contd
4) Body Composition
The ideal is to decrease body fat (acquiredthrough adjustments to your diet) andincrease lean body mass (acquired throughstrenuous exercise).
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What is a Healthy Lifestyle?A healthy lifestyle is a way of life where one
consciously makes an effort to improve and maintainones health as well as feel good about oneself
(wellness).Physical Health
The major areas to consider in relation to physical health are:
Diet, exercise, weight, drug use and sexual health.1) Diet (Nutrition)
A balanced diet is an essential part of your life. Itincludes all the categories of food.
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Eat a rainbow
Red- Red Cherries (Fight diabetes & increases insulin)
Orange- Sweet potatoes (good for eyes & bones)Purple- Grapes (Lower heart disease)
Green- Leafy vegetables ( Low in cholesterol)
Limit or cut out intake of:
Junk food (of which the primary ingredient is potato)
Salt (sodium)
Animal fats
Foods that increase your cholesterol
Very sugary foods and beverages
Foods containing hydrogenated vegetable oil (trans fat)
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IMPROVING & MAINTAINING YOURHEALTH
- As you grow older, start taking supplements(vitamins, minerals).
-Eat fruits, nuts (almonds), milk, cereals andbran. They increase brain power.
- Have regular medical check-ups.
- Drink lots of water to flush your system- Get enough sleep (experts recommend 7 to 8
hours daily)
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IMPROVING & MAINTAINING YOUR
HEALTH
Include in the diet foods that have anti-canceractivity such as green leafy vegetables, tomato,cabbage, ginger, citrus and dried fruits and milk.
Eat to live and not live to eat. Try to eat less in orderto live longer.
Turmeric powder, which contains curcumin, hasantioxidant and anti-inflammatory properties. Whensmeared on bandages, it helps to heal wounds.Regular intake of this substance has shown lowerrates of cancers, Alzeihmersdisease and Parkinsons
disease
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2) Weight
Weight determines your health and life as awhole. Being overweight or underweight isunhealthy.
People with low weight experience: memoryloss, no menstrual flow, joint pains, depressionand anemia
Excess body fat leads to type 2 diabetes, highblood pressure, high cholesterol , various typesof cancer, stroke, heart diseases, gout etc.
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BMIHealth professionals use Body Mass Index(BMI) body weight relative to height toclassify a persons weight. The range is as
follows:
18.5 25 : healthy range
25 30 : overweight
30 or more : obese
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4) Drug Use
Drugs can be detrimental to health if misused.
If you do drink, drink in moderation.
If you smoke, quit smoking. If you dont,DONT START.
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Drug Use
Raised bloodpressure
Stroke
AlcoholicCardiomyopathy
Coronary heartdisease
High risk ofinfertility
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Tobacco smoke increases risk ofatherosclerosis
Smokers are 2 times more at the risk of heartattack than nonsmokers (and are more likelyto die from it)
Smoking is the biggest risk factor for suddencardiac death.
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Sexual Health
With the rise of STDs,HIV/AIDS, it isextremely important to
be cautious if sexuallyactive.
Be faithful and loyal toone partner
Weigh the benefits/sideeffects of thecontraceptive you opt
to use
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Regular Medical Check-ups
Regular check-ups and screening can helpdetect early signs of disease or malfunctioningorgans. Some of these may include: breast
examination, cancer screening, eye-tests,blood tests and urine tests among other tests.
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Getting Sleep
If you are having trouble getting sleep at night, it maybe because your body is full of stimulants-caffeine,nicotine, or natures own stress-induced drug
epinephrine, commonly known as adrenaline. As with diet and exercise, your body will let you
know if you are not getting enough sleep. Yourconcentration span is reduced, you become forgetful,
easily distracted, confused and irritable. All theunfavorable conditions for learning
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Mental and Emotional Health
How do you feel right now?
ANGRY? TIRED? DEPRESSED? HAPPY?
If you are emotionally healthy, you are able tocontrol your thoughts, feelings and behaviors.
You need to be in control of yourself becauseyou will constantly face stressful, frustratingand depressing situations in life.
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1) Anger
You may not know what causes your anger,
how much you are holding inside and how toexpress it.
You need to devise a way of managing it. Talk
to your physician or counselor.
Holding on to anger is like grasping a hot coal
with the intent of throwing it at someone else;you are the one who gets burned. Buddha
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How can you help yourself
Learn to express your feelings in appropriateways
Think before you act
Strike a balance in life. Take time out forthings you enjoy
Take care of your physical health
Notice your emotions and reactions and try tounderstand them.
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The 90/10 Principle
10% of life is made up of what happens to you. 90% oflife is decided by how you react.
What does this mean? We really have no control over
10% of what happens to us. We cannot stop the car from breaking down. The
plane will be late arriving, which throws our wholeschedule off. A driver may cut us off in traffic.
We have no control over this 10%. The other 90% isdifferent. You determine the other 90%.
How? .By your reaction.
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2) Stress
How are you affected by stress?
Stress produces stress hormones which helpyour body to respond to extreme need. Butwhen too many hormones are produced for a
long period of time, it wears down your bodycausing all sorts of health problems.
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16 Stress Busters:
Eliminate the word problem & replace itwith vocabulary
Get organized-prioritize your work
Do it now- break difficult tasks into smallerones and do the first one immediately
Say No without feeling guilty
Compromise- dont be rigid
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Stress Busters:
Dont take on other peoples problem
Fake it- Pretending to be cool, clam &collected often makes you look that way, butplease use this technique in moderation. Smileand laugh
Wait. A problem is not a problem until it its a
problem.
Meditate
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Stress Busters:
Focus on physical fitness
Have a schedule for relaxation to create abalance. Reward yourself
Visualize- have good thoughts as theyeliminate stress. Watch your thoughts, theyaffect your actions; watch your actions, they
affect your character; watch your character, itbecomes your destiny
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Stress Busters:
Put your troubles in perspective- compareyour challenge to more difficult challengesothers face: IDPs, disease, war
Get outside yourself- Notice others who seemstressed out. Give them a hug & tell them youcan relate. Listen without giving advice. Be
concerned with issues bigger than you- chaircommittees
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Stress Busters:
Talk it over- when you verbalize yourconcerns, you begin to identify the cause ofstress. A problem shared is a problem half
solvedGet help
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Conclusion
You should take an active role to keep yourself
healthy both physically, mentally andemotionally.
Take care of your body like you take care ofyour other valuable belongings.
HAVE A HEALTHY FUTURE!!!!