Healthy behaviors

Elements of wellness



     -Physical activity     

     -Health screening and examinations


-Adjust to life's changes

-Be optimistic

-Cope with stress

-Enjoy life


-Continue life long learning

-learn from life experiences

-use creativity to solve problems





-Interaction with others



-Believe in a higher authority

-Practice religious beliefs

-Values, ethics, and morals give meaning to life

Practices that promote wellness

Good Nutrition

-Nutrition relates to food and all body processes requiring food.

-Promotes a healthier body and mind

-Aids in:

     -resistances to illness

     -weight management

Functions of good nutrition

     -Provides heat

     -Promotes growth

     -Repairs tissue

     -Regulates body processes

Food groups

     -Grains lGrains

           -6-8 oz. per day

          -fiber-rich: % of daily value

          -10-19% good

          -20% excellent

          -Half of daily intake should be whole grain


          -1 1/2 – 2 cups per day


          -2-3 cups per day


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


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

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

-Potassium – consume potassium-rich foods





Avoid raw meat, poultry unpasteurized milk,eggs, juice, and separate raw and cooked food

Physical activity

How much?

     >At least 30 minutes most days of the week at 50-85% of maximum heart rate.

What type?

     >Brisk walking, jogging, bicycling

     >Moderate walking for pleasure, gardening, housework

What risk factors are reduced?

     >High blood pressure



     >High levels of triglycerides

     >Low levels of HDL

     >Reduces colon cancer

     >Lowers risk of stroke

Other benefits of physical activity?

     >Builds healthy bones, muscles and joints

     >Help psychologically

     >Illness is prevented or improved through regular physical activity

Health screenings and examinations

Complete physical examination to include

>Blood tests




>Blood pressure


>Dental screenings

>Papanicolaou stain


>Prostate examination

>Vision screening

Stress Mangament

Any change causes stress


>internal or external forces


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 vision

     4. There is a burst of energy

After the challenge is met

1. Opposite reactions occur

2. Body systems return to normal

3. Fatigue follows

4. Repeated stress reactions cause disease

Stress Related Disorders



>Digestive disorders


>Heart disease

>High blood pressure

>Muscle tension

Avoid stress

>Use the Serenity Prayer

>Learn to say “no”

>Avoid negative people


>Eat healthy foods

>Avoid hot-button topics

>Keep a short “to-do” list and eliminate things that can be done later

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

Accept stress

>Accept the things you can not change

>Look for the bright side of a situation

>Share your feelings with




-Learn to forgive

Adapt to stress

>Try to view a situation from all angles

>Look at the “big picture”

>Adjust your standards

>Focus on the positive

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

Adopt a healthy lifestyle

  • Exercise regularly
  • Eat a healthy diet
  • Reduce caffeine and sugar
  • Avoid alcohol, cigarettes, and drugs
  • Get enough sleep
  • Risk factors that affect wellness

    Self Destructive behavior

    >Drug, alcohol, and tobacco abuse

    >irresponsible sexual behavior

    >Physical inactivity

    >Unhealthy eating habits


    >Exposure to lead

    >Exposure to carcinogens



    >Birth defects

    >Family history

    Complementary and Alternative Medicine (CAM) Health Practices

    Relaxation technique

    >Any process that helps a person to relax

    >Formal and passive exercises

    >Movement-based exercises

    >Combination of exercise methods

    Massage therapy

    >Manipulation of superficial layers of tissue to enhance function and promote relaxation

    >Involves acting on and manipulating the body with:





    >Use based on

         -client demand

         -perceived effectiveness

    >Over 80 different modalities

    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.


    >Manipulation of the spine, other joints, and soft tissues

    >Based on a theory of vertebral subluxation (lost its normal position)

    >Treatment also includes:


    Health and lifestyle counseling

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