1.06 practices that promote wellness

1.06 Understand the fundamentals of wellness

Practices that Practices that

promote wellnesspromote wellness


Practices that promote wellness

1) Good nutritionGood nutrition

2) Physical activity Physical activity

3) Health screenings and Health screenings and examinations examinations

4) Stress management Stress management

2


Good nutritionGood nutrition


Practices that promote wellness 1) Good nutritionGood nutrition

Nutrition relates to food and all Nutrition relates to food and all body processes requiring food.body processes requiring food.

Promotes a healthier body and Promotes a healthier body and mindmind

Aids in:Aids in: resistances to illnessresistances to illness weight managementweight management

4



Functions of good nutritionFunctions of good nutritionProvides heatProvides heatPromotes growthPromotes growthRepairs tissueRepairs tissueRegulates body processesRegulates body processes

5



Food groupsFood groups GrainsGrains FruitsFruits VegetablesVegetables ProteinProtein DairyDairy

6

FruitsFruitsGrainsGrains

ProteinsProteinsVegetablesVegetables

DairyDairy



Food groupsFood groups

GrainsGrains 6-8 oz. per day6-8 oz. per day fiber-rich: % of daily valuefiber-rich: % of daily value

10-19% good10-19% good20% excellent20% excellent

Half of daily intake should be whole Half of daily intake should be whole graingrain

7




FruitsFruits 1 1/2 – 2 cups per day1 1/2 – 2 cups per day

8




VegetablesVegetables 2-3 cups per day2-3 cups per day

9




ProteinProtein 5-7 oz. per day5-7 oz. per day

Ex. 1 oz. of meat = 1 servingEx. 1 oz. of meat = 1 serving

10




DairyDairy 3 servings per day 3 servings per day

Ex. 1 cup of milk = 1 servingEx. 1 cup of milk = 1 serving

11



Other guidelinesOther guidelines:SodiumSodium – less than 2,300 mg of sodium daily (1 tsp)PotassiumPotassium – consume potassium-rich foods

fish meat fruits vegetables

12



Food safety Food safety Clean hands, surfaces and food Clean hands, surfaces and food

productsproducts Separate raw and cooked foodSeparate raw and cooked food Refrigerate food properlyRefrigerate food properly Avoid unpasteurized milk, eggs, Avoid unpasteurized milk, eggs,

and juiceand juice Avoid raw meat and Avoid raw meat and poultrypoultry

13


Physical activity


Practices that promote wellness 2) Physical activityPhysical activity

Regular physical activity increases fitness level

Plays a role in prevention of chronic illness

Helps control abnormal cholesterol, diabetes and obesity

15



How much? 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? Brisk walking, jogging, bicycling Moderate walking for pleasure,

gardening, housework

16



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



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

regular physical activity

18


Health screenings and

examinations


Practices that promote wellness 3) Health screenings and examinationsHealth screenings and examinations

Blood tests cholesterol glucose hemoglobin

Blood pressure Colonoscopy Dental screenings Papanicolaou stain

Mammograms Prostate

examination Vision screening

Complete physical examination to include:

20


Stress management


Practices that promote wellness 4) Stress management Stress management

STRESSSTRESSAny change causes stress

events internal or external forces situations

Change can be good or badStress can be good or bad

22


Practices that promote wellness 4) Stress managementStress 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 vision4. There is a burst of energy

23



After the challenge is met 1. Opposite reactions occur 2. Body systems return to normal 3. Fatigue follows Repeated stress reactions cause

disease

24



Stress Related Disorders Allergies Depression Digestive disorders Headaches Heart disease High blood pressure Muscle tension

25



Avoid stressAvoid stress

Alter stressAlter stress

Accept stressAccept stress

Adapt to stressAdapt to stress

26



– Avoid stressAvoid 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



– Alter stressAlter 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



– Accept stressAccept 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



– Adapt to stressAdapt to stress Try to view a situation from all angles Look at the “big picture” Adjust your standards Focus on the positive

30



-Make time for fun and relaxationMake 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



-Adopt a healthy lifestyleAdopt a healthy lifestyle• Exercise regularly• Eat a healthy diet• Reduce caffeine and sugar• Avoid alcohol, cigarettes, and drugs• Get enough sleep

32



1) Good nutritionGood nutrition

2) Physical activityPhysical activity

3) Health screenings and Health screenings and examinations examinations

4) Stress management Stress management

33

1.06 practices that promote wellness

Education

Transcript of 1.06 practices that promote wellness