Week 6 Wellness Concept

7/28/2019 Week 6 Wellness Concept

1/37

FYE1010

FRIDAY 5:40pm to

9:00pm

Lecturer: Martin J.K


2/37

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


3/37

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?


4/37

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.


5/37

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.


6/37


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


7/37


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


8/37

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.


9/37

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


10/37

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


11/37

Sexual Health

The mind and bodywork best when theywork in harmony

with each other. Thebasic types ofphysical fitness

programs are:


12/37

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.


13/37


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.


14/37


4) Body Composition

The ideal is to decrease body fat (acquiredthrough adjustments to your diet) andincrease lean body mass (acquired throughstrenuous exercise).


15/37

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.


16/37

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)


17/37

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)


18/37

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


19/37

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.


20/37

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


21/37

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.
http://www.notobacco.org/photos/large/photo07.gif


22/37

Drug Use

Raised bloodpressure

Stroke

AlcoholicCardiomyopathy

Coronary heartdisease

High risk ofinfertility
http://www.notobacco.org/photos/large/photo07.gif


23/37

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.


24/37

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
http://images.google.co.ke/imgres?imgurl=http://www.stampoutstigma.ie/images/homepagelogo.jpg&imgrefurl=http://www.irishblogs.ie/similar-to/june-15th-irish-aids-day/&h=327&w=438&sz=33&hl=en&start=256&um=1&tbnid=8JL86QjIWvZdRM:&tbnh=95&tbnw=127&prev=/images%3Fq%3DPictures%2Babout%2BHIV/AIDS%26start%3D240%26ndsp%3D20%26svnum%3D10%26um%3D1%26hl%3Den%26sa%3DNhttp://images.google.co.ke/imgres?imgurl=http://www.ucc.ie/ga/SIN/Welfare/Campaigns/WorldAidsDay06/image,26026,ga.jpg&imgrefurl=http://www.ucc.ie/ga/SIN/Welfare/Campaigns/WorldAidsDay06/&h=268&w=250&sz=9&hl=en&start=71&um=1&tbnid=dHFQ5fZ1t7hmWM:&tbnh=113&tbnw=105&prev=/images%3Fq%3DPictures%2Babout%2BHIV/AIDS%26start%3D60%26ndsp%3D20%26svnum%3D10%26um%3D1%26hl%3Den%26sa%3DN


25/37

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.


26/37

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


27/37

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.


28/37

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


29/37

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.


30/37

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.


31/37

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.


32/37

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
http://images.google.co.ke/imgres?imgurl=http://www.rd.com/images/content/2007/0703/slideSmile/slideSmile03_baby.jpg&imgrefurl=http://www.rd.com/content/best-smile-winner/&h=383&w=383&sz=37&hl=en&start=196&um=1&tbnid=TC592ai1aqby5M:&tbnh=123&tbnw=123&prev=/images%3Fq%3Dpictures%2Bon%2Bsmile%26start%3D180%26ndsp%3D20%26svnum%3D10%26um%3D1%26hl%3Den%26sa%3DN


33/37

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


34/37

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


35/37

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


36/37

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


37/37

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!!!!

Week 6 Wellness Concept

Documents

Transcript of Week 6 Wellness Concept