1.06 Understand the fundamentals of wellness. Wellness Optimal health with a balance in physical, mental, and social health Contributes to the prevention

1.06 Understand the fundamentals of wellness

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Wellness

Optimal health with a balance in physical, mental, and social health

Contributes to the prevention of disease

Improves the quality of life

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Elements of Wellness

Elements of Wellness

Physical

Emotional

MentalSocial

Spiritual

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Elements of Wellness Physical Wellness

Diet

Physical activity

Health screenings

and examinations

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Elements of Wellness Emotional Wellness

Adjust to life’s changes

Be optimistic

Cope with stress

Enjoy life

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Elements of Wellness Mental Wellness

Continue lifelong learning (i.e. staying “up to date”)

Learn from life experiences

Use creativity to solve problems

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Elements of Wellness Social Wellness

Affection

Communication (i.e.

talking with a counselor or

therapist)

Honesty

Interaction with others

Loyalty 7


Elements of Wellness Spiritual Wellness

Believe in a higher authority

Practice religious beliefs

Values, ethics, and morals give meaning to life

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Practices that promote wellness

1) Good nutrition

2) Physical activity

3) Health screenings and examinations

4) Stress management

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Practices that promote wellness 1) Good nutrition

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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Food groups

Grains 6-8 oz. per day fiber-rich: % of daily value

10-19% good20% excellent

Half of daily intake should be whole grain

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Food groups

Fruits 1 1/2 – 2 cups per day (not just one

piece a day)

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Food groups

Vegetables 2-3 cups per day

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Food groups

Protein 5-7 oz. per day

Ex. 1 oz. of meat = 1 serving

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Food groups

Dairy 3 servings per day

Ex. 1 cup of milk = 1 serving

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Other guidelines: Sodium – less than 2,300 mg of

sodium daily (1 tsp) Potassium – consume potassium-rich foods

fish meat fruits vegetables

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Limit f

ats, oils,

sugars, and soft

drinks



Food safety Clean hands, surfaces and food

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

and juiceAvoid raw meat and poultry

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Practices that promote wellness 2) Physical activity

Regular physical activity increases fitness level

Plays a role in prevention of chronic illness

Helps control abnormal cholesterol, diabetes and obesity

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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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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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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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Practices that promote wellness 3) 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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Practices that promote wellness 4) 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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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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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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Stress Related Disorders Allergies Depression Digestive disorders (i.e. heartburn)

Headaches Heart disease High blood pressure Muscle tension

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Avoid stress

Alter stress

Accept stress

Adapt to stress

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– Avoid stress 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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– 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 Use a planner to keep track of due dates

and appointments

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– 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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– 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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-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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-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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Risk factors that affect wellness


Risk factors that affect wellness1) Self destructive behavior

Drug, alcohol, and tobacco abuse

Irresponsible sexual behavior

Physical inactivity

Unhealthy eating habits

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Risk factors that affect wellness2) Environment

Exposure to lead (i.e. leaded gasoline and

lead paint in old buildings)

Exposure to carcinogens

Sanitation (i.e. water supply after storms)

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Risk factors that affect wellness3) Genetics

Birth defects

Family history

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(i.e. Down’s Syndrome, Spina Bifida)

(i.e. Cancer, HTN, Diabetes)


Risk factors that affect wellness

_Self destructive _behavior _ _ _ _

Environment _Genetics_ _ _

Effects on Wellness

_Drug,________ alcohol, and____tobacco abuse__

_birth defects__________ ________________________family history__________

Exposure to lead, and___ carcinogens___________Sanitation_______________

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Complementary and

Alternative Medicine (CAM)Health Practices


Complementary Health Practices

Combines alternative health practices and conventional medical practices Chiropractic Herbal remedies Massage therapy Relaxation techniques

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Alternative Health Practices

Any healing that is outside the realm of conventional medicine

Not proven to be consistently effective

Often opposed to conventional medicine

Often have an historical or cultural basis

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Complementary/Alternative Health Practices

Chiropractic Manipulation (aligning) of the spine,

other joints, and soft tissues Based on a theory of vertebral

subluxation (lost its normal position) Treatment also includes:

Exercise Health and lifestyle counseling

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Herbal remedies Traditional or folk medicine practice

based on the use of plants and their extracts

Most commonly used CAM except prayer

Standardization of purity and dosage is not mandated in the U. S.

Aloe Vera

Thyme

MarjoramRosemaryOregano

Violet

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Massage therapy Manipulation of superficial layers of tissue

to enhance function and promote relaxation Involves acting on and manipulating the

body with: Pressure Tension Motion Vibration

Use based on client demand perceived effectiveness

Over 80 different modalities

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Some insu

rance

companies

will co

ver month

ly

massages a

s a fo

rm of

relaxatio

n and stre

ss

management – “sp

a

treatm

ents”



Relaxation technique Any process that helps a person to

relax Formal and passive exercises Movement-based exercises Combination of exercise methods

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Many complementary/alternative health practices Practiced for centuries Enhance traditional medicine May or may not have proven scientific

data May or may not have AMA support

Effectiveness Safety

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Documents

1.06 Understand the fundamentals of wellness. Wellness Optimal health with a balance in physical, mental, and social health Contributes to the prevention