SSD HEALTH + WELLNESS:HEALTH 101

FORSTUDENTS + FRIENDS

WHO ARE WE?▪FREE CLINIC @ DROP-IN

▪TUESDAYS FROM 1-4 PM▪AGES 11-20: DROP-IN▪AGES 21-24: APPOINTMENT ONLY▪CALL TO SCHEDULE: (314)952-8689

WHAT IS HEALTH?▪What does it mean to be healthy?▪DEFINIT IONS:

▪ Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmary (W.H.O., 1948)

▪ Health is physical, mental, emotional, social, + spiritual

▪Not only about illness but wellness

WHAT DOES HEALTHY MEAN TO YOU?

▪What does healthy look like?▪Does thin mean healthy?▪Does muscular mean strong?

WHAT ARE SOME THINGS THAT HEALTHY PEOPLE DO?

WHAT DO YOU THINK?

“12 HABITS OF HIGHLY HEALTHY PEOPLE”

▪Created by Mayo Clinic▪Looked at a group of healthy people to see what they had in common▪Found 12 habits

“12 HABITS” CONT’D

1. Physical Activity2. Forgiveness3. Portion Sizes4. Preventative Health Care Testing

5. Adequate Sleep6. Try Something New

7. Strength + Flexibility8. Laugh9. Friends + Family10. Address Addictive Behaviors11. Quiet Your Mind12. Gratitude

HABIT #1: PHYSICAL ACTIVITY▪ Anything that makes your muscles work harder than usual

▪ BENEFITS: Improves circulation, keeps weight under control, boosts energy level, helps you sleep, helps manage stress...

▪ REDUCES YOUR RISK FOR obesity, high blood pressure, type 2 diabetes… things that lead to disease later in life

▪ At least 60 minutes a day, 2 ½ a week▪ EXAMPLES: Brisk walking, running, bike riding, jumping rope, dancing, playing basketball and other sports…

HABIT #3: PORTION SIZES

▪HEARD OF PORTION DISTORTION?▪Portion VS. Serving Size▪Portion= The amount of food that you choose to eat▪Serving= A measured amount of food or drink

TRUE OR FALSE

Portion sizes have increased over the last 50 years

HABIT #4: PREVENTATIVE HEALTH CARE TESTING

▪EXAMPLES: Annual well-visits; Dental check-ups; Vaccines; BMI and blood pressure screenings…

▪RECOMMENDATION: A full check-up once a year▪WHY GO SEE A DOCTOR?

▪To get advice▪To check your height, weight, blood pressure, vision, hearing, etc.

▪To catch problems early, when they’re easier to treat

HABIT #5: ADEQUATE SLEEP▪Sleep helps keep your body + mind healthy▪Allows the body to heal itself and the mind to process the events of the day

▪Plays an important role in memory, mood, motivation, judgement…

▪HOW MUCH DO YOU NEED?▪Ages 14-17: 8 TO 10 hours▪Ages 18-25: 7 TO 9 hours

HABIT #6: TRY SOMETHING NEW

▪We spend our days doing things we’ve done hundred or thousands of time before

▪BENEFITS: Help you overcome fear, help you get to know yourself better, and make you more creative

▪Do something you normally do, but in a different way

HABIT #9: FRIENDS + FAMILY▪Good friends are good for your health▪BENEFITS: Increases your sense of belonging + purpose; Boosts happiness + reduces stress; encourages you to change or avoid unhealthy habits

▪ Helps you cope with trauma▪Quality counts more than quantity

HABIT #11: QUIET YOUR MIND▪MINDFULLNESS= living in the moment▪Too much time thinking can be draining▪Mindfulness exercises can help reduce stress, improve mood, and lead to more positive thinking

▪EXAMPLES: Pay attention; Re-examine familiar objects; Focus on your breathing; Engage your senses

HABIT #12: GRATITUDE▪ DEFINIT ION: A sense of wonder, appreciation, + thankfulness

▪ BENEFITS: Better physical + mental health, increases happiness reduces depression

▪ Grateful people are more likely to take care of their health, and have few aches and pains, + sleep better

▪ Reduces toxic emotions like envy, frustration, + regret

▪ Think about 1 thing you are grateful for before you fall asleep every night

HEALTHY EATING

WHY DO WE EAT FOOD?

▪Food as fuel▪Food gives you the energy you need to work, play, rest, and sleep

▪What are some other reasons we eat food?

HEALTHY EATING T IPS• Include foods from all food groups•Fruits, vegetables, grains, dairy, and proteins

•Make half your plate fruits and vegetables•Make half of your grains whole grains•Don’t forget dairy•When it comes to protein, switch it up

HOW WE COOK OUR FOOD MATTERS•What are some healthy ways to cook food?•Baking, grilling, roasting, and steaming

•Less healthy ways?• Frying

•Cook with vegetable oil instead of butter

HOW WE COOK OUR FOOD CONT’D

▪Add herbs, spices, or other natural flavorings▪Fresh or dried herbs▪Vinegar▪Lemon

▪Everything in moderation

HOT SAUCE VS. RANCH

WHAT WE PUT ON OUR FOOD MATTERS

▪What are healthy sauces/seasonings?▪Less healthy?▪Be careful things can be low in calories but high in sodium

HEALTHY LIFESTYLE CHOICES

TIPS FOR A HEALTHY LIFE▪Add a fruit or vegetable to one meal▪Keep an eye on portion size▪Drink more water + less soda▪Less “Screen Time”▪No Smoking Cigarettes!

▪Smoking slows the flow of blood to important organs like the heart, lungs, + kidneys

TIPS FOR HEALTHY LIVING: STAY ACTIVE▪Aim for a healthy weight▪Work up a sweat

▪Get 2 ½ hours of moderate physical activity a week

▪Do the activity for at least 10 minutes at a time, and spread it throughout the week

▪Doesn’t require a gym membership

TAKE AWAY▪Change doesn’t happen overnight▪The choices we make now impact us later▪Start small▪Never too early or too late to start

THANK YOU!