wellness and healthy lifestyle

7/29/2019 Wellness and Healthy Lifestyle

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Wellness

And

HealthyLifestyle


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Wellness

The integration of manydifferent components that

expand ones potential tolive (quality of life) and

work effectively and tomake significant

contribution to the society.


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* term used to

describe as the

positive

componentsof health


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Components of Wellness

1. Emotional-Mental Wellness

ability to cope with dailycircumstances and deal with

personal feelings in a positive,optimistic and constructive

manner.


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2. Intellectual Wellness

ability to learn and useinformation to enhance

the quality of dailyliving and optimal

functioning


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3. Physical Wellness

ability to function effectivelyin meeting the demands of

one days work and to usefree time effectively.

It includes physical fitnessand possession of goodmotor skill.


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4. Social Wellness

ability to interact with others

successful and to establishmeaningful relationships that

enhance quality of life for allpeople involved in theinteraction.


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5. Spiritual wellness

ability to establish a

values system and acton the systems of

beliefs


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Quality of Life

A term used to describewellness. An individual withquality of life can enjoyably dothe activities of life with little

or no limitation and canfunction independently.


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Protein

basic building blocks of the body. provides the basic structural

properties of the cell and thesource of enzymes and hormonesin the body.

formed from 20 different aminoacids


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9 essential amino acids mustbe obtained directly from diet.

complete proteins: contains allthe essential amino acids. e.g.,meat, dairy products and fish.

incomplete proteins are beans,nuts and rice.


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Carbohydrates

primary energy food for vigorousmuscular activity.

found in the body form of glucose

and glycogen. forms of carbohydrates includes

lactose (milk sugar), fructose (fruitsugar), and starches.

Table sugar is not equal to blood

sugar!


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Fats

* used as source of energy in the body and iscapable of being stored. It is the carrier ofvitamins A, D, E and K.

2 Kinds:1. Saturated fats-dietary fats that are usually

solid at room temperature and come

primarily from red meats, dairy productsand eggs.

* source of LDL (low density lipo-lipids)


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2. Unsaturated fats

* liquid at room temperature and

come primarily from vegetables

a. Monosaturated

* Decreases LDL w/o decreasingHDL

b. Polysaturated* Decreases LDL but also decreases

HDL

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Minerals

group of 22 metallic elementsvital to cell functioning;

minerals are part of enzymes,

hormones and vitamins. Calcium: bone, muscle and

muscle development. Iron: for the blood to carry

adequate oxygen.

Ph h b ild b d h


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Phosphorous: builds bones and teeth

Sodium: regulates the water in the body

Zinc which aids in the healing process Potassium: roper muscle function

Water Medium for transporting

nutrients and hormones

removal of wastes in the body.

Regulates body temperature.

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Stress* A mental, emotional, or physical

response to an event or some real orimagined factor in life.

* can result from excitement or fromfrightening and threatening events.

Stressor

* Event or condition that causes stress.1. Eustress-improves and enhances performance and

healthy living.

2. Distress-a harmful and unpleasant stress.


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Physical Activity and

Stress Management Physical activity can provide relief

from stress.

Physical activity is associated with areduced physiological response that

is similar, in many ways to thebodys response to psychosocialstressor.


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* Physical activity can improvemental health.

Exercise can reduce anxiety,

aid in recovery fromdepression

assist in efforts in eliminatingnegative health behaviors.


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Stress, Sleep and

Relaxation* Circadian rhythm

* Stress can be both a cause and aconsequence of impaired sleep.

* One must get adequate sleep.* Average adult needs between 7-8

hours per night.


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Guidelines for Good

Sleep1. Be aware of the effects of the

medications.

2. Avoid tobacco use. Nicotine is astimulant and can interfere sleep.

3. Avoid excess alcohol.

4. Avoid vigorous activity before

bedtime.

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5. Sleep in a room cooler thannormal.

6. Avoid hard-to-digest foods latein the day as well as fatty and

spicy foods.7. Avoid large meals late in the day

or right before bedtime.8. Avoid too much liquid before

bedtime.

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9. Avoid naps during day.

10. Go to bed and get up at thesame time each day.

11. Do not study, read, orengage in other activities inyour bed.

12. If having sleep a difficulty,do not stay in bed.

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Coping with Stress

Coping- a persons constantly changingcognitive and psychological efforts to

manage stressful situations.3 Basic Strategies in Coping with Stress

1. Emotion focused- adapting to stress that in based on

regulating the emotions that cause

or result from stress.

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2. Appraisal focused

- adapting to stress based on changing

the perceptions of stress andresources of coping.

3. Problem focused- adapting based on the source of the

stress.

Avoidant coping

- seeking immediate temporary relief

through distraction or self-indulgence.

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Relaxation Techniques

1. Exercise-decreases musculartension

2. Deep breathing

3. Progressive muscle relaxation

4. Biofeedback

5. Therapeutic massage

L f l


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Lifestyle

* Pattern of behavior or ways anindividual typically lives

* includes activities of daily living as

well as some sports and recreationalactivities

Lifestyle physical activity is thefoundation of an active lifestyle


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LIFESTYLE

PHYSICAL ACTIVITY

INACTIVITY

EXERCISE

FOR

FLEXIBILITY

EXERCISE

FOR STRENGTH

AND

MUSCULAR

ENDURANCE

ACTIVE

AEROBIC ACTIVITY

ACTIVE SPORTS

AND

RECREATION

1 t b li i l t (1 MET)


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1 metabolic equivalent (1 MET)-amount of energy expended at rest.

Aerobic Physical Activities- moderate intensity physical activities

- aerobic metabolismAnaerobic Physical Activities

- activities performed at greatintensity

- bodys demand for oxygen exceeds

its abilit to su l it

Lif l Ch


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Lifestyle Change

important to reduce illnessand avoid debilitating

conditions.

age, gender, heredity, socialstatus, current health and fitnesslevel affect health behavior

L di C f D th


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Leading Causes of DeathCurrent 1900

1. Heart Disease Pneumonia

2. Cancer TB

3. Stroke Diarrhea

4. Bronchitis/Emphysema Heart Disease

5. Injuries/Accidents Stroke

6. Diabetes Liver Disease

7. Pneumonia/Flu Injuries

8. Alzheimers Cancer

9. Kidney Disease Senility

10. Se ticemia Di theria

Benefits of Lifestyle Physical Activities


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Benefits of Lifestyle Physical Activities

1. Improves metabolic fitness-includes

normal lipid levels, normal BP, normalblood sugar level and healthy body fatslevel.

2. Promotes cardiovascular fitness.3. Reduces risk of disease and early

deaths.4. Helps to have longer sleep

5. Enhances self esteem and lessen the

incidence of depression and anxiety.

Free time


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Free time

Recreation

- something that you do for amusement orfor fun

Leisure

- time that is free from the demands ofwork.

- more than a free time; it is an attitude.Play

- activity done of ones own free will. It isrim ril in rin i

Time Management


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Time Management

- Effective time management helps to adapt to the

stress of living.

Strategies in Managing Time

1. Know how to spend time2. Set goals and deadlines

3. Prioritize

4. Write it down

5. Include recreational activities in the schedule

6. Make the most of the time

7 A id ti ti

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