1.06 Understand the fundamentals of wellness

Practices that promote wellness

1.06 Understand the fundamentals of wellness

Practices that promote wellness

1) Good nutrition

2) Physical activity

3) Health screenings and examinations

4) Stress management

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1.06 Understand the fundamentals of wellness

1) Good nutrition

relates to food and all body processes requiring food.

Promotes a healthier body and mind

Aids in:resistances to illnessweight management

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1.06 Understand the fundamentals of wellness

Functions of Good nutrition

Provides heat Promotes growth Repairs tissue Regulates body processes

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1.06 Understand the fundamentals of wellness

Food Groups

Grains Fruits Vegetables Protein Dairy

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FruitsGrains

ProteinsVegetables

Dairy

1.06 Understand the fundamentals of wellness

Grains

Half of daily intake should be whole grain 6-8 oz. per day fiber-rich: % of daily value

10-19% good20% excellent

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1.06 Understand the fundamentals of wellness

Fruits

1 1/2 – 2 cups per day

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1.06 Understand the fundamentals of wellness

Vegetables

2-3 cups per day

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1.06 Understand the fundamentals of wellness

Protein

5-7 oz. per day 1 oz. of meat = 1 serving

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1.06 Understand the fundamentals of wellness

Dairy

3 servings per day Ex. 1 cup of milk = 1 serving

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1.06 Understand the fundamentals of wellness

Other Guidelines

Sodium – less than 2,300 mg of sodium daily (1 tsp)

Potassium – consume K rich foods fish meat fruits vegetables

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1.06 Understand the fundamentals of wellness

Food SafetyClean hands, surfaces and food

productsSeparate raw and cooked foodRefrigerate food properlyAvoid unpasteurized milk, eggs,

and juiceAvoid raw meat and poultry

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1.06 Understand the fundamentals of wellness

Physical activity

Regular PT increases fitness level Plays a role in prevention of chronic

illness – helps BM Helps control abnormal

cholesterol, diabetes and obesity

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1.06 Understand the fundamentals of wellness

Practices that promote wellness 2) Physical activity

How much? At least 30 minutes most days of the

week at 50-85% of maximum heart rate. Can be done in 10-15 minute sessions

What type? Brisk walking, jogging, bicycling Moderate walking for pleasure,

gardening, housework

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1.06 Understand the fundamentals of wellness

Practices that promote wellness 2) Physical activity

What risk factors are reduced? High blood pressure Diabetes Obesity High levels of triglycerides Low levels of HDL Reduces colon cancer Lowers risk of stroke

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1.06 Understand the fundamentals of wellness

Physical activity

Other benefits of physical activity? Builds healthy bones, muscles and joints Help psychologically Illness is prevented or improved through

regular physical activity

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1.06 Understand the fundamentals of wellness

Health screenings and examinations

Blood tests cholesterol glucose hemoglobin

Blood pressure Colonoscopy Dental screenings Papanicolaou stain

Mammograms Prostate

examination Vision screening

Complete physical examination to include:

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1.06 Understand the fundamentals of wellness

Stress management

STRESS Any change causes stress

events internal or external forces situations

Change can be good or bad Stress can be good or bad

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1.06 Understand the fundamentals of wellness

Stress management

Body’s reaction to stress“fight or flight”

1. Blood pressure, heart rate, respirations increase

2. Adrenaline is released which dilates blood vessels to heart and brain

3. Pupils dilate to improve vision4. There is a burst of energy

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1.06 Understand the fundamentals of wellness

Stress management

After the challenge is met 1. Opposite reactions occur 2. Body systems return to normal 3. Fatigue follows Repeated stress reactions cause

disease

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1.06 Understand the fundamentals of wellness

Stress management

Stress Related Disorders Allergies Depression Digestive disorders Headaches Heart disease High blood pressure Muscle tension

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1.06 Understand the fundamentals of wellness

Stress management

Avoid stress

Alter stress

Accept stress

Adapt to stress

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1.06 Understand the fundamentals of wellness

Avoid stress

–Use the Serenity Prayer Learn to say “no” Avoid negative people Exercise Eat healthy foods Avoid hot-button topics Keep a short “to-do” list and eliminate

things that can be done later

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1.06 Understand the fundamentals of wellness

Alter stress

Express feelings in a respectful way Be assertive and honest Compromise when necessary Use time wisely

Plan ahead Get things done on schedule

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1.06 Understand the fundamentals of wellness

Accept stress

–Accept the things you can not change Look for the bright side of a situation Share your feelings with

Family Friends Therapist

Learn to forgive

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1.06 Understand the fundamentals of wellness

Practices that promote wellness 4) Stress management

– Adapt to stress Try to view a situation from all angles Look at the “big picture” Adjust your standards Focus on the positive

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1.06 Understand the fundamentals of wellness

Practices that promote wellness 4) Stress management

-Make time for fun and relaxation Go for a walk Call a good friend Write a journal Play with a pet Curl up with a good book Listen to music Watch a comedy Sweat out tension with a good workout

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1.06 Understand the fundamentals of wellness

Adopt a healthy lifestyle

-Exercise regularly• Eat a healthy diet• Reduce caffeine and sugar• Avoid alcohol, cigarettes, and drugs• Get enough sleep

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