Wellness
         by : Tatyana Pulley
            march 30, 2015

Healthy behaviors

Elements of wellness -

1)  Physical

- adjusts to life's changes

- be optimistic

- cope with stress

- enjoy life

2) Mental

- continuing lifelong learning

- learning form life experiencing

- use creativity to solve problems

3) social

- affection

-communication

- honesty

- interaction with others

-loyalty

3) spiritual

- believe in a higher authority

- practice religious beliefs

- values, ethics, and morals give meaning to life

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

Physical Activity

- Regular physical activity increases fitness level

- plays a role in prevention of chronic illness

- abnormal cholesterol, diabetes and obesity

Health Screenings and Examinations

- Blood tests, Blood pressure, colonoscopy, dental screening, papanicolaou strain, mammograms, prostate examinations, vision screening

Stress management

-any changes cause stress

-change can be good or bad

-stress can be good or bad

4)Practices that promote wellness

1) Good nutrition

Food groups

lFruits

¡1 1/2 – 2 cups per day

¡Practices that promote wellness
1) Good nutrition

Food groups

lVegetables

2-3 cups per day

Practices that promote wellness
1) Good nutrition

Food groups

lProtein

¡5-7 oz. per day

lEx. 1 oz. of meat = 1 serving

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¡Practices that promote wellness
1) Good nutrition

Food groups

lDairy

3 servings per day

Ex. 1 cup of milk = 1 serving

Practices that promote wellness
1) Good nutrition

Other guidelines:

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

Potassium – consume

potassium-rich foods

fish

lmeat

lfruits

lvegetables

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¡Practices that promote wellness
1) Good nutrition

Food safety

lClean hands, surfaces and food products

lSeparate raw and cooked food

lRefrigerate food properly

lAvoid unpasteurized milk, eggs, and juice

lAvoid raw meat and

lpoultry

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¡Practices that
promote wellness

Physical activity

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¡Practices that promote wellness
2) Physical activity

¡Regular physical activity increases fitness level

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¡Plays a role in prevention of chronic illness

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¡Helps control abnormal cholesterol, diabetes and obesity

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¡Practices that promote wellness
2) Physical activity

How much?

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

lCan be done in 10-15 minute sessions

What type?

lBrisk walking, jogging, bicycling

lModerate walking for pleasure, gardening, housework

¡Practices that promote wellness
2) Physical activity

What risk factors are reduced?

lHigh blood pressure

lDiabetes

lObesity

lHigh levels of triglycerides

lLow levels of HDL

lReduces colon cancer

lLowers risk of stroke

¡Practices that promote wellness
2) Physical activity

Other benefits of physical activity?

lBuilds healthy bones, muscles and joints

lHelp psychologically

lIllness is prevented or improved through regular physical activity

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¡Practices that
promote wellness

Health screenings

and

examinations

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¡Practices that promote wellness
3) Health screenings and examinations

¡Blood tests

lcholesterol

lglucose

lhemoglobin

¡Blood pressure

¡Colonoscopy

¡Dental screenings

¡Papanicolaou stain

¡Mammograms

¡Prostate examination

¡Vision screening

¡Practices that
promote wellness

¡Stress management

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Practices that promote wellness
4) Stress management

STRESS

¡Any change causes stress

levents

linternal or external forces

lsituations

¡Change can be good or bad

¡Stress can be good or bad

¡

¡Practices that promote wellness
4) 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 vision

4. There is a burst of energy

¡Practices that promote wellness
4) 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

¡Practices that promote wellness
4) Stress management

Stress Related Disorders

¡Allergies

¡Depression

¡Digestive disorders

¡Headaches

¡Heart disease

¡High blood pressure

¡Muscle tension

¡Practices that promote wellness
4) Stress management

¡Avoid stress

¡Alter stress

¡Accept stress

¡Adapt to stress

¡Practices that promote wellness
4) Stress management

– Avoid stress

lUse the Serenity Prayer

lLearn to say “no”

lAvoid negative people

lExercise

lEat healthy foods

lAvoid hot-button topics

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

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¡Practices that promote wellness
4) Stress management

– Alter stress

lExpress feelings in a respectful way

lBe assertive and honest

lCompromise when necessary

lUse time wisely

¡Plan ahead

¡Get things done on schedule

¡Practices that promote wellness
4) Stress management

– Accept stress

lAccept the things you can not change

lLook for the bright side of a situation

lShare your feelings with

¡Family

¡Friends

¡Therapist

lLearn to forgive

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¡Practices that promote wellness
4) Stress management

– Adapt to stress

lTry to view a situation from all angles

lLook at the “big picture”

lAdjust your standards

lFocus on the positive

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¡Practices that promote wellness
4) Stress management

-Make time for fun and relaxation

lGo for a walk

lCall a good friend

lWrite a journal

lPlay with a pet

lCurl up with a good book

lListen to music

lWatch a comedy

lSweat out tension with a good workout

¡Practices that promote wellness
4) Stress management

-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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    ¡Practices that promote wellness

    1) Good nutrition

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    2) Physical activity

    3) Health screenings and examinations

    4) Stress management

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