healthy body healthy mind

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Healthy Body Healthy Mind Workshop

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Healthy Body Healthy Mind Workshop

Workshop ObjectivesDefine health and discuss key elementsDiscuss Importance of health as it relates

to improving physical and mental well-being

Discuss how to improve health through Moderate exerciseBalanced dietImproving self-esteem and body image

Provide resources for assistance

What is health?What are your ideas about what it means?

Where did you develop those ideas?

Health DefinedAccording to the World Health

Organization, health is defined as a state of physical, mental and social well-being and not merely the absence of disease or infirmity

Why is Good Health Important?

Healthy behaviors reduce your risk of physical and mental disorders, such as:

-Heart disease -Diabetes-Stroke -Cancer-Anxiety -Body Image Issues-Depression -Eating Disorders

………to name a few

Body Image Interview I conducted an interview of healthy women

concerning the own body image perceptions In general, these women portrayed reasonable

positive attitudes about their body image. There seemed to be a slight tendency to want to

be just a little more in shape I believe this is common trend in our society

that no matter how lean or “in shape” you are it’s as if you’re never fully satisfied

This mindset can become obsessive in some people and lead to disordered eating and obsessive exercise behaviors

Key Elements of HealthThe most important thing to remember

about health is that it is continuum of progress throughout your entire life

Health is about striving for improvement, NOT for perfection

Health is about creating balance in your life and your activities

Physical Health

Ways to Improve Physical Health

Get Moving!Engage in regular, yet moderate

physical activityTry different activities to find what

you enjoy the mostStrive for a total of 60 total minutes

most days of the week, can do in increments

Every little bit counts!

Suggestions for Activities

Dog-walking Hiking Snowshoeing Contact sports Walk instead of take

the bus Take the stairs Park far away & walk Jogging Skiing/snowboarding Skateboarding

House-cleaning Yard work Yoga Weight-training Martial arts Gym equipment Dancing Running Swimming Biking

Ways to Improve Physical Health

Ways to Improve Physical Health

Improve Your DietStrive to eat more real & homemade

foodReduce consumption of sugar, salt and

processed foodsIncrease consumption of fruits and

veggiesLearn to cook….it’s a life skill worth

learning!Offer to cook a meal for your

parents/family once a week

How to Improve Physical Health

At www.choosemyplate.gov you can customize daily meal plans and guidelines for yourself It’s free and easy to useIt helps you understand how much food is right for your body and your activity level

Basic Meal Guidelines:

Principles of Mindful Eating

Learn to sense physical cues for hunger and use them as a guide for beginning and stopping eating

Learn to observe when you are engaging in emotional eating

Be a non-judgmental observer of your eating habits

Learn to savor and appreciate what you eat

Visit www.tcme.org for more information

Mental Health

Ways to Improve Mental Health

Self-esteem is your overall sense of self-worth bases on your internal beliefs of self

Improving your self esteem is one of the most important protective factors for reducing your risks ofDepressionAnxietyBody image issuesEating disorders

Ways to Improve Self-esteem

Having a positive self-esteem, a sense of self-confidence, and a high level of self-efficacy takes effort

Developing these traits is a lifetime journey of self-discovery and self-analysis

Ways to Improve Self-esteem

Cultivate skills, talents, and hobbies. These increase your self-discipline as well

Focus on positive thoughts of self. Challenge pessimistic thoughts that occur

Increase your connection to others. One way to do this is through volunteerism

Learn from your mistakes instead of seeing them as personal failures

Ways to Improve Self-esteem

Do not internalize the criticism of others. Their opinion of you does NOT define you

Celebrate every personal victory, no matter how small it may seem

Appreciate yourself for exactly who you are right now

Engage in activities that encourage a mind-body connection, such as yoga, meditation or Tai Chi (or other martial art forms)

Ways to Improve Self-esteem

Set realistic goals, both small and large, to work towards and be patient with your progress and know that you may have set-backs

Surround yourself with positive people who will support good mental health habits and will not perpetuate abusive or overly critical behaviors

Do NOT strive for perfection, it will only serve to make you unhappy. Realize that you are human and will make mistakes! It is how we learn and grow !

Ways to Improve Body Image

Having a positive body image is part of having a positive self-esteem

Media often depicts the “average” person as overly thin and physically flawless

Realize that these images are often air-brushed to produce a flawlessness that is unobtainable.

Engage in exercise to improve health, not as means to produce a flawless figure

Ways to Improve Body Image

Acknowledge that media often engages in objectification of both men and women to sell products or increase rating

Limit your exposure to sources of media that encourage this mindset, such as certain television shows commercials, glamour and diet magazines, and music videos

Learn to examine media with a critical eye to see what message is being portrayed

Workshop SummaryCultivation of positive health habits

increases you sense of physical and mental well-being

These things also improve your self-esteem and self-confidence

These are protective factors that reduce your risk of certain physical and mental disorders

Remember to strive for improvement and an overall balanced lifestyle, not for perfection

Website References and Resources

www.health.gov for info about healthy living

www.who.int for info about health livingwww.choosemyplate.govfor info about

nutritionwww.tcme.org for info about mindful

eatingwww.yoga basics.com for info about

yogawww.learningmeditation.com for info

about meditation

Article ReferencesHaines, J, Neumark-Sztainer. (2006). Prevention of obesity and eating

disorders: a consideration of shared risk factors. Health Education Research, 21(6), 770-782.

Mann, M., Hosman, C. M. H. Schaalma, H., de Vries, N. K. (2004). Self-esteem in a broad-spectrum approach for mental health. Health Education Research, 19(4), 357-372.

Reel, J., Halowich, J. (2010). “Do’s and Don’ts” for eating disorder and obesity prevention in community settings. Utah’s Health: An Annual Review, 58-61.

Rosen, D. S. (2010). Clinic report-identification and management of eating disorders in children and adolescents. American Academy of Pediatrics ,126(6), 1240-1254

Steiner-Adair, C., Sjostrom, L, Franko, D. L., Pai, S., Tucker, R., Becker, A. E., Herzog, D. B. (2002). Primary prevention of risk factors for eating disorders in adolescent girls: learning from practice. Wiley Periodicals, Inc., 2002, 401-411.