-Practicing good nutrition habits to promote wellness will provide heat, promote growth, strengthen tissues, and regulate body processes.
-Physical activities can increase fitness levels and can help control functions of the body such as cholesterol levels.
-Having frequent examinations can help prevent obtaining chronic illnesses or diseases
-Managing stress(whether good or bad) is important to maintain your well being. One's blood pressure and heart rate can increase when releasing a burst of energy. This can cause opposite reactions to occur, as well as fatigue. He or she should take steps to avoid stress build up by saying no, exercising, avoiding negative people & intense topics, keep healthy eating habits, and keep a list.
¡6-8 oz. per day
¡fiber-rich: % of daily value
lHalf of daily intake should be whole grain
¡1 1/2 – 2 cups per day
¡2-3 cups per day
¡5-7 oz. per day
lEx. 1 oz. of meat = 1 serving
¡3 servings per day
lEx. 1 cup of milk = 1 serving
-Sodium – less than 2,300 mg of sodium daily (1 tsp)
-Potassium – consume
lClean hands, surfaces and food products
lSeparate raw and cooked food
lRefrigerate food properly
lAvoid unpasteurized milk, eggs, and juice
lAvoid raw meat and
lAt least 30 minutes most days of the week at 50-85% of maximum heart rate.
lCan be done in 10-15 minute sessions
lBrisk walking, jogging, bicycling
lModerate walking for pleasure, gardening, housework
Risk Factors of Wellness
The risk factors that affect wellness include: Self destructive behavior, the environment, and genetics.
Self destructive behavior such as:
-irresponsible sexual behavior
- physical inactivity
-unhealthy eating habits
Environmental factors might include exposure to certain chemicals and materials. Sanitation issues in the environment can also affect wellness.
Genetics play a major part the results of wellness when birth defects and family history is included.
Understanding the Elements of Wellness
-Consider your environmental, physical,mental, and emotional states in order to maintain your well being.
-Keep your morals, values and ethics in mind
-Learn from life experiences
-Use creativity to solve problems
-Keep an open mind
-Be honest and affectionate when interacting with others
Complementary health practices
Combining alternative health practices and conventional medical practices promote well ness by using chiropractic services, herbal remedies, massage therapy, and relaxation techniques.
-Any healing outside of traditional medicines can be effective
-Have a cultural basis
-Chiropractic- exercising and lifestyle counseling that will manipulate the spine, joints, and soft tissues
-Herbal remedies are based on extracts from plants
-Massage therapy aims to promote relaxation by using tension, pressure, motion, and vibration