HEALTH MAINTENANCE

Recommended Health Screenings

• Cancer: Breast, Testicular, Cervical, Skin

• Heart Disease: Blood pressure, Cholesterol

Forms of Alternative Medicine

• Therapeutic Touch• Yoga, Meditation, Reiki, Tai Chi• Hypnosis• Herbs• Massage• Acupuncture

Benefits of Alternative Medicine

• Increased circulation

• Relaxation, Stress reduction

• Decreased Blood pressure, pulse rate and breathing rate

• Pain reduction

7 Main Components of Good Nutrition

• Proteins, Carbohydrates, Fats

• Vitamins and Minerals

• Fiber

• Water

Caloric Content per Gram

• Protein – 4

• Carbohydrate – 4

• Fat - 9

Functions of Nutrients• Protein – Build and Repair

Complete – 9 essential amino acidsIncomplete – some essential amino acids plus non-essential ones

• Carbohydrate – Immediate Energy• Fat – Stored Energy and Vitamins

Fat and Cholesterol

• Saturated Fat – Solid at room temperature; Tend to clog arteries

• Unsaturated – Liquid or Soft at room temperature; “Good” Fat

• LDL – Bad cholesterol• HDL – Good cholesterol

Water

• About 65% of body mass

• Need 6-8 glasses per day

• Helps maintain electrolyte balance

• Needed for chemical reactions

• Aids digestion and waste removal

Water Imbalance

• Dehydration – Too little water

Symptoms: Dry mouth, poor tugor

• Edema – Too much water

Symptoms: Body – pitting

Lungs – rales

Common Diet Therapies• Allergies – avoid allergen (wheat,

milk, eggs and chocolate are common)

• Anemia – increase iron, Vit B 12

• Cancer – increase calories and vitamins A, C, D, & E for tissue repair

• Diabetes -–reduce blood sugar

• Heart Disease – reduce cholesterol, calories and fat

Stress• Benefit – motivation to do best

• Consequences – increased risk of:

Colds/infection, heart disease, diabetes, high blood pressure, ulcers, allergies, asthma, cancer and autoimmune disorders

Stress Reduction• Exercise regularly

• Eat properly (avoid caffeine)

• Get enough sleep

• Set realistic goals

• Seek help when needed

Heart Disease Risk Factors

• Cannot be changed: heredity, male, increasing age

• Can be changed: smoking, high BP and cholesterol, physical inactivity

• Contributing factors: diabetes, obesity, stress

Stroke Risk Factors• Age – incidence doubles every 10

years past age 55• Gender – male and women who

smoke or take oral contraceptives• Race – African decent• Diabetes, Prior stroke, Heredity