health and wellness chapter 2. health and wellness to be considered healthy, a person must also be...
TRANSCRIPT
Health and Wellness
Chapter 2
Health and Wellness
To be considered healthy, a person must also be considered well
Wellness is the state of well-being or total health
Three main components to wellness Physical health Mental health Social health
Physical Health
Individuals need to pay attention to their physical well-being
They have to pay attention to signs their bodies show when they are not in good health Sore throat, coughing, headaches, fatigue
They have to make decisions about exercise, rest, and eating healthy
The more people understand their bodies, the better they can care for themselves
Cont.
Part of physical health is nutrition It is very important to eat a balanced meal everyday Good nutrition helps prevent infections and colds (lots of citrus
fruits for Vitamin C) Pregnant women need folic acid to prevent neural tube defects Everyone needs to consume more calcium to prevent
osteoporosis (porous, brittle bones) Decrease salt intake to prevent high blood pressure There is a decrease in calorie needs as individuals get older but
still need a lot of nutrients Eat lots of whole grains, fruits, and vegetables to increase fiber Vegetarians need to make sure they are getting enough
proteins since they don’t eat meat
Cont.
Exercise is another component of physical health
Teens need 30 minutes of physical activity daily
Exercise helps: Give more strength and endurance Makes teens more alert Helps release built up tension Make people look and feel better
Cont.
Getting enough sleep is also important for good physical health
Getting enough sleep allows the body to repair itself after a strenuous day
Sleep also makes people look and feel better Need about 8 hours of sleep Lack of sleep can lead to lack of
concentration and decrease in physical health
Cont.
Good hygiene is also important for good physical health
This includes: Regular baths and showers Using deodorant Brushing and flossing teeth everyday Clean hair, nails, and hands
Cont.
Substance Abuse also affects physical well-being
People should say “no” to alcohol, tobacco products, and other drugs
Once a person starts using them, it is difficult to stop
Tobacco is directly linked to cancer, stroke, emphysema, and heart disease Cigarette smoking is the most common
preventable death in the US
Cont.
Alcohol interferes with the bodies ability to control muscles and mental judgment
Alcohol poisoning can cause vomiting, unconsciousness, and death
Alcohol is involved in ¼ of all fatal automobile deaths
Cont.
Other substances includes over-the-counter medication, prescription drugs, and illegal drugs
All drugs affect a person socially, emotionally, physically, and mentally
It also affects those close to them Many can cause addictions
Cont.
Things to consider: Only take medications prescribed by a doctor
to you and follow the directions Choose friends who have decided to be drug
free Avoid people that would sell or give you drugs
It is illegal to posses or buy drugs Prepare yourself for situations that may
pressure you to try drugs Say “no” and leave the situation
Cont.
There are treatment centers, support groups, and counselors that can help individuals break the cycle of abuse
Abstinence, abstaining from drugs, is the best way to avoid problems
Safety
Everyday teenagers engage in activities that endanger their lives
Examples: 98% do not wear helmets when riding a bicycle 66% do not wear seat belts 17% stay out over night without parental permission 14% stay out over night in an at-risk location
Bus station, stranger’s house Car
* From text book
Cont.
Ways to stay safe: Be prepared – less likely to get hurt if you
know the potential risks Resist pressures – don’t be afraid to make
your own decisions Stay alert – accidents happen when you don’t
pay attention Stay within your limits – be realistic about your
physical condition
Cont.
Accidents Leading cause of death among teenagers
Wear protective gear when biking or skating Never swim alone
Automobile accidents are near the top Wear your seat belt Follow traffic laws Practice defensive driving
Cont.
Crime and violence 9,000 teenagers a year killed in violent acts Most were not involved in the act; at wrong
place at the wrong time Ways to protect oneself:
Don’t walk alone at night Choose a well traveled and well lit area Know where you’re going Walk with confidence Keep valuables out of sight Never hitchhike or pick up hitchhikers
Cont.
Always beware of what is going on around you Ways to be safe at home:
Lock all doors and windows Do not open the door to strangers Never give personal information over the phone
or internet
Mental Health
People who feel good about themselves and can cope with the demands of everyday life
Can express emotions in positive and constructive ways
Ways to improve mental health: Maintain a positive outlook Focus on strengths and abilities Treat mistakes as learning experiences Accept things about you that you can not change Develop positive ways to handle your emotions Accept others as they are Be considerate of others feelings
Cont.
Stress is your body’s response to demands being put on you
Everyone has stress The way stress is handled affects a person’s
well-being What are examples of how people handle
stress?
Social Health
“no man is an island”
What do you think this means?
Cont.
Social health is made up of two components 1st is who you have contact with- family,
friends, and neighbors Having a good support network helps to
provide a healthy social being 2nd is your role in society – working in the
community Working to make your community better helps
to improve social well being
Balancing Your Life
Helping to balance out your life will help keep you healthy
Here are some steps: Make yourself a priority – have some personal time Choose your time wisely – manage your time wisely Use “downtime” to refresh yourself Enjoy yourself when you do make time Learn to say no – don’t do too many things at once
Food in Your Life
Chapter 12-2
Food Fills Many Needs
Food provides many of the daily nutrients needed for our bodies to function everyday
Food helps to meet our basic physical, social, and emotional needs and helps to keep us healthy
Physical Needs
People need nourishment from food to live The food we consume provides energy for
our bodies to function What you eat and drink helps your heart to
function, your temperature to remain in a normal range, fight infections, and heal wounds
A body will physically signal a person when it is needing food This is called hunger
Emotional Needs
Sometimes we eat when we are not hungry Food can make a person feel secure and
happy, and can comfort them in bad times Allowing emotions to control a person’s need
for food may not always be good It can create health problems over time
Social Needs
People often combine eating with social events
Lunch time, dinner time, and holidays allow people to get together, eat, and enjoy each other’s company
Food also helps to maintain several holiday traditions Turkey= Thanksgiving Cake= Birthday
Influences on Food Choices
Social Influences The region you live in, your cultural, ethnic,
and religious background, family, friends, and the media all influence our food choices
People are influenced by the foods available to them
Certain foods are associated with certain regions
Seafood, BBQ, New England Clam Chowder
Social Influences Cont.
Since the United States has so many cultures in one area, many different types of food are available
Cont.
Religious customs also influence food choices
Some forbid eating certain foods like pork Some require eating certain foods like lamb
on Easter Some require eating with your right hand only
Cont.
Family One of the greatest influences on your food
choices Help to develop a person’s eating habits Family budget also influences what families
eat Tips for mealtimes:
Try and eat at least one meal together a day Set aside a place to sit together Create a pleasant atmosphere Talk about school and work
Cont.
Friends Can introduce you to new foods Can encourage you to try different foods
Media Magazines and television Makes suggestions on what types of food to
eat and how to prepare it Ads make food look appetizing and appealing
Personal Influences
Dietary Guidelines for Americans (page 302) MyPyramid Lifestyle
Your way of life Examples: going to school, playing sports,
working, hanging out with friends, staying at home
All of these affect our food choices
Cont.
Personal Taste Some people like new food, others don’t Some like fish, spicy foods, or raw foods,
others don’t Some may be vegetarians
Physical Changes or medical conditions When you are growing, you tend to eat more May have a food allergy High blood pressure, diabetes, osteoporosis,
and cancer affect food choices
Eating Habits
Everyday eating patterns are a person’s eating habits
Most habits are established at a very young age
Are difficult to change, but a person can change them
Cont.
Best way of knowing your eating habits is to analyze them
Keep a food diary Write what you ate, precisely When you ate it What else you were doing when you were
eating
Cont.
Then, review the food log and you can see how frequently you eat, what you eat most often, and what you are doing when you eat
This will help a person to see what their eating habits are like
Taking a look at your eating habits now will help a person make better decisions about food that will have lasting affects on their body
Fitness and Weight Management
Chapter 12-4
Benefits of Fitness
Fitness is the ability to meet the demands of day-to-day life
Includes healthy eating habits and exercise Gives the strength to handle mental stress
and emotional demands Helps a person to relax better Promotes high self-esteem
Achieving Fitness
Good nutrition + regular exercise = fitness
Fitness and Exercise
Three types of exercise Strengthening exercises
Help build strong muscles Measured by the amount of work your muscles
can do at one time Help prevent muscle activities during physical
activity Examples: weightlifting, push-ups, and sit-ups
Cont.
Aerobic Exercises: Sustained, rhythmic exercises that improve
the efficiency of your heart and lungs Increase oxygen intake in your body Help improve circulation Reduces body fat, increases lean tissue Controls body weight Examples: walking, running, bicycling, and
swimming Done 3 days a week at 20 minutes at a time
Cont.
Stretching Exercises: Promotes flexibility Helps prevent muscle pulls Examples: stretches targeted at specific
muscle groups
Healthy Body Weight
Eating well and exercising keeps a person fit Healthy weights vary from person to person
Your height- taller people weigh more Your age-adults weigh more than teens (generally) Your gender- males generally weigh more than girls Your bone structure- larger body frames weigh more Your body build- muscular people tend to weigh more
Cont.
Physician or health care provider is the best person to decide what a healthy weight is
Charts can be misleading Do NOT compare your weight to those of
models, athletes, or famous people Need to accept your body the way it is
Overweight or Underweight
Overweight individuals weight 15-20% more than the recommended amount
Obese people weigh more than 20% the recommended weight Obese people have too much fat
Obesity puts their body at risk for heart disease, high blood pressure, and certain cancers
Cont.
Underweight people weigh at least 15% less than the healthy recommended weight
Higher risk of infection Lower health in general Malnutrition Thin people are not necessarily healthy
people
Question
Compare your body to those in your immediate and extended family. What similarities do you notice? Are these inherited characteristics, or might they have some other cause?
Basal Metabolism
Minimum amount of energy required to maintain the automatic functions of your body
This include: breathing, blood circulation, maintenance of body temperature, and cell repair and growth
Account for over half of energy used each day
Differs from person to person
Cont.
People with a “fast” metabolism have high metabolic rates Can eat a lot and their bodies burn it quickly
People with a “slow” metabolism have low metabolic rates Gain weight easily and must watch what they
eat
Cont.
Exercise increases a person’s metabolism Muscles require more energy for
maintenance than body fat; therefore, people with large amounts of muscle burn energy faster
Drastically lowering food intake will slow down your metabolism Weight loss will not occur
Exercise and Food
Exercise and food intake directly affects a person’s weight
If you generally take in fewer calories than your body burns, over time you will lose weight
If you generally take in more calories than your body burns, over time you will gain weight
If you take in the same amount of calories that you burn, you will maintain the same weight
Weight Management
The healthiest choice to develop a new exercise and eating habits is to consult a physician
Modifying old habits can be difficult When planning on gaining or losing weight, it
is always best to consult a physician
Exercise
If losing weight is needed, vigorous exercise will help
It will also increase basal metabolism for up to 12 hours after
If gaining weight is needed, exercise is still needed
Exercise stimulates a person’s appetite Exercising alone is never enough for gaining
or losing weight
Losing Weight
To lose weight, a person has to consume less calories than their bodies use up
Be sure to get a minimum number of servings from the food guide pyramid
Choose low-fat, low calorie foods that are nutrient dense Vegetables, fruits, beans, lean meat, poultry,
fish, low-fat dairy products Limit the amount of potato chips, soft drinks,
and ice cream
Cont.
Fad diets – diet’s popular for a short period of time
Offer quick and easy weight loss They don’t work; don’t teach proper, healthy
habits Healthiest to lose 1-2 pounds a week Takes 3500 extra calories to gain a pound
Gaining Weight
Weight should be gained slowly Foods should be low in fat and nutrient dense Consult a physician first Tips on healthy ways to gain weight:
Plan meals around foods you like Try to eat more frequently Eat from all food groups
Eating Disorders
Extreme eating behaviors that can lead to serious health problems and even in death
Two types: Bulimia Nervosa and Anorexia Nervosa
Bulimia Nervosa Moments of overeating (binging) and then
purging (throwing up) Damaging to their health; teeth, throat,
stomach, heart
Cont.
Anorexia Nervosa Starving oneself Excessive exercise Distorted self-image
Need to seek help from a medical professional
Need continued support from family and friends
Healthful Food Choices
Chapter 12-2
Meal Patterns
Daily routines for eating Not only does what you eat affect your health
but also how often you eat Skipping meals is not healthy Meal patterns vary from family to family Not one is better than another
Breakfast
One of the most important meals of the day
Without carbohydrates in the system in the morning, the body starts to burn protein Protein should be used
to build and repair tissues, not energy
Cont.
A good breakfast helps to energize and restore nutrients
You don’t always have to eat traditional breakfast foods Try yogurt with fruit, peanut butter on toast, or
an english muffin pizza
Lunch
Since a body has burned up all of the energy from breakfast, lunch is very important
Do not skip lunch or just have a candy bar
Lunch should be the largest meal of the day
Great food ideas include a sandwich, soup, or salad
Dinner
In the US, dinner is the largest meal; this is not the best way to eat
The importance of dinner is to fill in the gaps of nutrients not gotten during the day
Snacks
Since teens are still growing, their bodies need more nutrients than 3 meals can provide
Snacking is a great way to get those nutrients Snacks should be low in calories and nutrient
dense
Cont.
Tips: Eat in between meals, not right before a meal Choose snacks from the five major food
groups Avoid candy, chips, and potato chips Choose: fruit (bananas, melons, etc.), celery
sticks, whole-grain bread with peanut butter, raw vegetables and dip, plain popcorn, unsalted nuts, granola or sunflower seeds, or a slice of pizza with vegetable toppings
Nutrients
Chapter 12-1
Nutrients
There are six groups of nutrients needed to function everyday
They include: carbohydrates, vitamins, minerals, fats, protein, and water
Nutrients are chemical substances from food that our bodies use to function
Carbohydrates
Largest energy source Come from simple sugars, fiber, and complex
carbohydrates Simple sugars are found in milk, candy, fruits, and
cookies Complex carbohydrates come from bread, pasta,
rice, cereals, and other starchy substances Fiber can not be digested but provides roughage that
stimulates the normal activity of your intestines.
Proteins
Found in every cell of the body Includes cholesterol Made up of amino acids (20 all together) Use protein to produce enzymes and
hormones, helps maintain its chemical balance and build antibodies to fight infections
Also helps to repair and maintain body tissues
Fats
Concentrated source of energy Insulate the body from shock and
temperature changes Protects the internal organs from injury Helps the body use certain vitamins
Minerals
Inorganic substances needed for building tissues and regulating body functions
Aid in the functioning of muscles and nerves Essential part of bones, teeth, and red blood
cells Includes: calcium, phosphorus, fluorine,
iodine, iron, sodium, and zinc
Vitamins
Are organic substance needed in small amounts for normal growth maintenance of good health
Regulate body processes Help nutrients work together Include: Vitamin A, Vitamin E, Vitamin K,
Vitamin D, Vitamin C, Thiamin, Niacin, Riboflavin, and Vitamin B12
Water
Over half of the body’s weight is water Is a basic part of blood and tissue fluid Aids digestion and regulates body
temperature Helps transport nutrients A person should drink 6-8 glasses a day