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Healthy Body Healthy Mind

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Healthy Body Healthy Mind

  1. 1. Healthy Body Healthy Mind Workshop
  2. 2. Workshop Objectives Define health and discuss key elements Discuss Importance of health as it relates to improving physical and mental well-being Discuss how to improve health through Moderate exercise Balanced diet Improving self-esteem and body image Provide resources for assistance
  3. 3. What is health? What are your ideas about what it means? Where did you develop those ideas?
  4. 4. Health Defined According to the World Health Organization, health is defined as a state of physical, mental and social well-being and not merely the absence of disease or infirmity
  5. 5. Why is Good Health Important? Healthy behaviors reduce your risk of physical and mental disorders, such as: -Heart disease -Diabetes -Stroke -Cancer -Anxiety -Body Image Issues -Depression -Eating Disorders ………to name a few
  6. 6. Body Image Interview  I conducted an interview of healthy women concerning the own body image perceptions  In general, these women portrayed reasonable positive attitudes about their body image.  There seemed to be a slight tendency to want to be just a little more in shape  I believe this is common trend in our society that no matter how lean or “in shape” you are it’s as if you’re never fully satisfied  This mindset can become obsessive in some people and lead to disordered eating and obsessive exercise behaviors
  7. 7. Key Elements of Health The most important thing to remember about health is that it is continuum of progress throughout your entire life Health is about striving for improvement, NOT for perfection Health is about creating balance in your life and your activities
  8. 8. Physical Health
  9. 9. Ways to Improve Physical Health Get Moving! Engage in regular, yet moderate physical activity Try different activities to find what you enjoy the most Strive for a total of 60 total minutes most days of the week, can do in increments Every little bit counts!
  10. 10. Suggestions for Activities  Dog-walking  Hiking  Snowshoeing  Contact sports  Walk instead of take the bus  Take the stairs  Park far away & walk  Jogging  Skiing/snowboarding  Skateboarding  House-cleaning  Yard work  Yoga  Weight-training  Martial arts  Gym equipment  Dancing  Running  Swimming  Biking
  11. 11. Ways to Improve Physical Health
  12. 12. Ways to Improve Physical Health Improve Your Diet Strive to eat more real & homemade food Reduce consumption of sugar, salt and processed foods Increase consumption of fruits and veggies Learn to cook….it’s a life skill worth learning! Offer to cook a meal for your parents/family once a week
  13. 13. How to Improve Physical Health At www.choosemyplate.gov you can customize daily meal plans and guidelines for yourself  It’s free and easy to use It helps you understand how much food is right for your body and your activity level Basic Meal Guidelines:
  14. 14. Principles of Mindful Eating Learn to sense physical cues for hunger and use them as a guide for beginning and stopping eating Learn to observe when you are engaging in emotional eating Be a non-judgmental observer of your eating habits Learn to savor and appreciate what you eat Visit www.tcme.org for more information
  15. 15. Mental Health
  16. 16. Ways to Improve Mental Health Self-esteem is your overall sense of self-worth bases on your internal beliefs of self Improving your self esteem is one of the most important protective factors for reducing your risks of Depression Anxiety Body image issues Eating disorders
  17. 17. Ways to Improve Self- esteem Having a positive self-esteem, a sense of self-confidence, and a high level of self-efficacy takes effort Developing these traits is a lifetime journey of self-discovery and self- analysis
  18. 18. Ways to Improve Self- esteem Cultivate skills, talents, and hobbies. These increase your self-discipline as well Focus on positive thoughts of self. Challenge pessimistic thoughts that occur Increase your connection to others. One way to do this is through volunteerism Learn from your mistakes instead of
  19. 19. Ways to Improve Self- esteem Do not internalize the criticism of others. Their opinion of you does NOT define you Celebrate every personal victory, no matter how small it may seem Appreciate yourself for exactly who you are right now Engage in activities that encourage a mind- body connection, such as yoga, meditation or Tai Chi (or other martial art forms)
  20. 20. Ways to Improve Self- esteem  Set realistic goals, both small and large, to work towards and be patient with your progress and know that you may have set-backs  Surround yourself with positive people who will support good mental health habits and will not perpetuate abusive or overly critical behaviors  Do NOT strive for perfection, it will only serve to make you unhappy. Realize that you are human and will make mistakes! It is how we learn and grow !
  21. 21. Ways to Improve Body Image Having a positive body image is part of having a positive self-esteem Media often depicts the “average” person as overly thin and physically flawless Realize that these images are often air- brushed to produce a flawlessness that is unobtainable. Engage in exercise to improve health, not as means to produce a flawless figure
  22. 22. Ways to Improve Body Image Acknowledge that media often engages in objectification of both men and women to sell products or increase rating Limit your exposure to sources of media that encourage this mindset, such as certain television shows commercials, glamour and diet magazines, and music videos Learn to examine media with a critical eye to see what message is being portrayed
  23. 23. Workshop Summary Cultivation of positive health habits increases you sense of physical and mental well-being These things also improve your self-esteem and self-confidence These are protective factors that reduce your risk of certain physical and mental disorders Remember to strive for improvement and an overall balanced lifestyle, not for perfection
  24. 24. Website References and Resources www.health.gov for info about healthy living www.who.int for info about health living www.choosemyplate.govfor info about nutrition www.tcme.org for info about mindful eating www.yoga basics.com for info about yoga www.learningmeditation.com for info about meditation
  25. 25. Article References Haines, J, Neumark-Sztainer. (2006). Prevention of obesity and eating disorders: a consideration of shared risk factors. Health Education Research, 21(6), 770-782. Mann, M., Hosman, C. M. H. Schaalma, H., de Vries, N. K. (2004). Self- esteem in a broad-spectrum approach for mental health. Health Education Research, 19(4), 357-372. Reel, J., Halowich, J. (2010). “Do’s and Don’ts” for eating disorder and obesity prevention in community settings. Utah’s Health: An Annual Review, 58-61. Rosen, D. S. (2010). Clinic report-identification and management of eating disorders in children and adolescents. American Academy of Pediatrics ,126(6), 1240-1254 Steiner-Adair, C., Sjostrom, L, Franko, D. L., Pai, S., Tucker, R., Becker, A. E., Herzog, D. B. (2002). Primary prevention of risk factors for eating disorders in adolescent girls: learning from practice. Wiley Periodicals, Inc., 2002, 401-411.

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