2. Stress :-
Stress results from a mismatch between the
demands and pressures on the person, on
the one hand, and their knowledge and
abilities, on the other.
It challenges their ability to cope with work.
This includes not only situations where the
pressures of work exceed the worker’s ability
to cope but also where the worker’s
knowledge and abilities are not sufficiently
utilized and that is a problem for them.
- WHO
06/10/12 Dr Ram Bahadur 2
3. WHAT IS STRESS?
Stress is the body's natural response to
pressure of any kind.
Stress is a reaction of the body and mind to
change.
Stress can be caused by something as simple
as breaking a fingernail or by something as
serious as losing a finger.
The threat, event or change are commonly
called stressors. Stressors can be internal
(thoughts, beliefs, attitudes or external
(loss, tragedy, change).
06/10/12 Dr Ram Bahadur 3
4. Stressors :-
Stressors can be minor, like
misplacing your keys.
Stressors also can be major.
Examples of major stressors
include the death of a family
member or friend, loss of a job,
or a relationship breakup.
06/10/12 Dr Ram Bahadur 4
5. PHYSIOLOGICAL CHANGES DURING STRESS
HPA – HYPHOTUALANUS, PITUTARY GLAND AND ADREMAL GLAND
06/10/12 Dr Ram Bahadur 5
6. o When a person begins to experience stressful events
or perceive which is stressful - physiological changes
take place in the body.
o HPA Axis undergoes activation. The Hypothalamus in
the brain stimulates pituitary gland to release Adeno
Certico Trophic hormone in the blood which in turn
stimulates the adrenal gland to release stress
hormones [SH] such as Adrenaline and Cartisol.
o Thus, SH prepares the body for fight or flight by
diverting energy and blood away
1. from those areas where it is less necessary
(such as digestive track or the skin)
2. those areas where it is more needed (such as
heart and leg muscles).
06/10/12 Dr Ram Bahadur
6
7. Fast Facts
At least 50% of all visits to a doctor
are stress-related,
06/10/12 Dr Ram Bahadur 7
9. What happens when you’re
stressed out?
Want to be alone
Fight with spouse and children
Day dream
Bite nails
Have trouble sleeping
Cry easily
Lose interest in office work and home
Can’t concentrate
06/10/12 Dr Ram Bahadur 9
12. 1- ALARM STAGE
As you begin to experience a stressful
event or perceive something to be
stressful psychological changes occur in
your body. This experience or perception
disrupts your body’s normal balance and
immediately your body begins to respond
to the stressor(s) as effectively as
possible.
06/10/12 Dr Ram Bahadur 12
13. EXAMPLES
Cardiac - increased heart rate
Respiratory - increased respiration
Skin - decreased temperature
Hormonal - increased stimulation of
adrenal genes which produce an adrenal
rush.
06/10/12 Dr Ram Bahadur 13
14. 2- RESISTANCE STAGE
During this stage your body tries to cope
or adapt to the stressors by beginning a
process of repairing any damage the
stressor has caused. Your friends, family
or co-workers may notice changes in you
before you do so it is important to examine
their feedback to make sure you do not
reach overload.
06/10/12 Dr Ram Bahadur 14
15. EXAMPLES
Behavior indicators include: lack of
enthusiasm for family, school, work or life
in general, withdrawal, change in eating
habits, insomnia, hypersomnia, anger,
fatigue.
Cognitive [involving conscious intellectual activity as
thinking, reasoning, or remembering] Indicators
include: poor problem solving, confusion,
nightmares, hyper-vigilance.
06/10/12 Dr Ram Bahadur 15
16. RESISTANCE STAGE
MORE EXAMPLES
Emotional indicators include:
tearfulness
fear
anxiety
panic
guilt
agitation
depression
overwhelmed. Dr Ram Bahadur
06/10/12 16
17. 3- EXHAUSTION STAGE
During this stage the stressor is not being
managed effectively and the body and
mind are not able to repair the damage.
06/10/12 Dr Ram Bahadur 17
18. What Are Some Negative Effects
of Stress?
High stress over a long time has been
linked to high blood pressure, heart
disease, and ulcers.
The emotional effects of stress may
also show up as depression, anger, and
feeling that you are out of control.
06/10/12 Dr Ram Bahadur 18
19. What Are Some Warning Signs to Look For?
Sleep Disorders Muscle aches
(Insomnia, Indigestion or ulcers
Oversleeping, Early Hypertension
morning Backaches
(especially lower back Excessive perspiration
pain) Fatigue or loss of
Clenching the jaws or energy
grinding the teeth. Appetite change
Constipation Increase in accidents.
Diarrhea and colitis Coronary heart
Skin rashes diseases.
06/10/12 Dr Ram Bahadur 19
20. 4- Burnout
Burnout can be defined as:
– exhaustion of physical or emotional
strength usually as a result of prolonged
stress or frustration
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21. Symptoms of Burnout
1. Appearance of anxiety, depression &/or overconfidence
2. Chronic exhaustion
3. Cynical and detached
4. Excessive use of alcohol/other drugs
5. Feeling physically sick on a regular basis with
headaches, colds, stomach problems, etc.
6. Increasingly ineffective at work (distressed behaviors)
Leads to:
1. isolation
2. avoidance
3. interpersonal conflicts
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22. Stress Relieving
Technique
A)- Quick Stress Reduction
Technique ( 6 nos )
B) Self Care Technique
(10 nos)
06/10/12 Dr Ram Bahadur 22
23. A)- Quick Stress Reduction Technique
1. Humour:- Humour is one of the
greatest and quickest device for reducing
stress. It works because laughter produces
helpful chemicals in the brain. It also gets
your brain thinking and working in a
different way . It distracts you from having
a stressed mind set. Distraction is a simple
effective de-stressor. It diffuses the stressful
feeling.
06/10/12 Dr Ram Bahadur 23
24. 2. Brisk Walk & Self Talk:-
Go for a short quick brisk walk
outside. Change your environment.
Breathe in some fresh air & smell the
atmosphere. This stimulate your
senses with new things. On the way
out keep talking to yourself.
06/10/12 Dr Ram Bahadur 24
25. 3. Rehydrate (Drink water):-
Most of us fail to drink enough water-
(that’s water-not Tea, Coffee, Coke
etc.) All of your organs including
your brain, are strongly dependent on
water to function properly. If your
body starve, you will get stressed
physically and mentally. If your pee
color is yellow that means you are not
taking enough water.
06/10/12 Dr Ram Bahadur 25
26. 4. Catnap or powernap:-
Take a quick nap. It is nature’s way
of recharging and re-energizing. A
quick 10-30 minutes sleep is very
helpful to reduce stress.
06/10/12 Dr Ram Bahadur 26
27. 5. Make a Cuppa:-
Any tea will do, but a flavored cup
of tea is even better. Experiment
with different natural flavoring
using herbs, spices and fruits like
fresh mint, ginger, orange, lime etc.
06/10/12 Dr Ram Bahadur 27
28. 6. Crying:-
Crying-Weeping proper tears- has
a powerful helpful effect on stress
level. Shedding a few tears can be a
very good thing . It benefits you,
give it a try. You might be surprise.
06/10/12 Dr Ram Bahadur 28
29. Ten Self Care Techniques
Mind Body
Spirit Emotion
06/10/12 Dr Ram Bahadur 29
30. 1. TO RELAX.
Throughout the day, take "mini-breaks".
Sit down and get comfortable.
Slowly take in a deep breath; hold it;
and then exhale very slowly.
At the same time, let your shoulder
muscles droop, smile, and say
something positive like,
"I am r-e-l-a-x-e-d."
Be sure to get sufficient rest at night.
06/10/12 Dr Ram Bahadur 30
31. 2. PRACTICE ACCEPTANCE
Many people get distressed over things
they won't let themselves accept.
Often, these are things that can't be
changed, for example someone else's
feelings or beliefs.
If something unjust bothers you, that is
different.
If you act in a responsible way, the
chances are you will manage that
stress effectively. Bahadur
06/10/12 Dr Ram 31
32. 3. TALK RATIONALLY TO YOURSELF.
Ask yourself what real impact the stressful situation will
have on you in a day or in a week, and see if you can
let the negative thoughts go. Think through whether the
situation is your problem or the other person's.
If it is yours, approach it calmly and firmly. If it is the
other person's, there is not much you can do about it.
Watch out for perfectionism -- set realistic and
attainable goals. Remember: everyone makes errors
Be careful of procrastination -- practice breaking tasks
into smaller units to make it manageable, and practice
prioritizing to get things done.
06/10/12 Dr Ram Bahadur 32
33. 4. GET ORGANIZED.
Develop a realistic schedule of daily
activities that includes time for work,
sleep, relationships, and recreation.
Use a daily "thing to do " list.
Improve your physical surroundings by
cleaning your house and straightening
up your office.
Use your time and energy efficiently.
06/10/12 Dr Ram Bahadur 33
34. 5. EXERCISE.
Physical activity has always provided
relief from stress.
It accumulates very quickly. We need to
develop a regular exercise program to
reduce the effects of stress before it
becomes distress.
Try aerobics, walking, jogging, dancing,
or swimming.
06/10/12 Dr Ram Bahadur 34
35. 6. REDUCE TIME URGENCY.
Allow plenty of time to get things done.
Plan your schedule ahead of time.
Recognize that you can only do so
much in a given period.
Practice the notion of "pace, not race".
06/10/12 Dr Ram Bahadur 35
36. 7. DISARM YOURSELF.
Every situation in life does not require you to
be competitive.
Adjust your approach to an event according
to its demands.
You don't have to raise your voice in a simple
discussion.
Playing tennis with a friend does not have to
be an Olympic trial.
Leave behind you your "weapons" of
shouting, having the last word, putting
someone else down, and blaming.
06/10/12 Dr Ram Bahadur 36
37. 8. QUIET TIME.
Balance your family, social, and work
demands with special time slots.
Hobbies are good antidotes for daily
pressures.
Unwind by taking a quiet stroll, soaking
in a hot bath, watching a sunset, or
listening to music.
06/10/12 Dr Ram Bahadur 37
38. 9. WATCH YOUR HABITS.
Eat sensibly -- a balanced diet will provide all
the necessary energy you will need during the
day.
Avoid nonprescription drugs and avoid
alcohol use -- you need to be mentally and
physically alert to deal with stress.
Be mindful of the effects of excessive caffeine
and sugar on nervousness.
Put out the cigarettes -- they restrict blood
circulation and affect the stress response.
06/10/12 Dr Ram Bahadur 38
39. 10. TALK TO FRIENDS.
Friends can be good medicine.
Daily doses of conversation, regular
social engagements, and occasional
sharing of deep feelings and thoughts
can reduce stress quite nicely.
06/10/12 Dr Ram Bahadur 39
42. Regular aerobic exercise brings
remarkable changes to your
– body,
– metabolism,
– heart, and
– spirits.
It can
– relax,
– provide stimulation and calm,
– counter depression, and
– dissipate stress
06/10/12 Dr Ram Bahadur 42
43. Factors
Chemical
Exercise reduces levels of the body’s stress
hormones, such as adrenaline and cortisol.
It also stimulates the production of endorphins,
chemicals in the brain that are the body’s
natural painkillers and mood elevators.
Endorphins are responsible for the “runner’s
high” and for the feelings of relaxation and
optimism that accompany many hard workouts.
06/10/12 Dr Ram Bahadur 43
44. Adding relaxation to rest
Stressed muscles are tight, tense muscles.
By learning to relax muscles, you will be able
to use your body to dissipate stress.
Progressive Muscle Relaxation [PMR]
focuses sequentially on the major muscle
groups. Tighten each muscle and maintain
the contraction 20 seconds before slowly
releasing it. As the muscle relaxes,
concentrate on the release of tension and the
sensation of relaxation. Start with your facial
muscles, then work down the body.
06/10/12 Dr Ram Bahadur 44
45. Progressive Muscle Relaxation
Forehead: Wrinkle your forehead and
arch your eyebrows. Hold; then relax.
06/10/12 Dr Ram Bahadur 45
46. PMR
Eyes: Close your eyes tightly. Hold;
then relax.
06/10/12 Dr Ram Bahadur 46
47. PMR
Nose: Wrinkle your nose and
flare your nostrils. Hold;
then relax.
06/10/12 Dr Ram Bahadur 47
48. PMR
Tongue: Push your tongue firmly
against the roof of your mouth. Hold;
then relax.
06/10/12 Dr Ram Bahadur 48
49. PMR
Face: Grimace. Hold;
then relax.
06/10/12 Dr Ram Bahadur 49
50. PMR
Jaws: Clench your jaws tightly. Hold;
then relax.
06/10/12 Dr Ram Bahadur 50
51. PMR
Neck: Tense your neck by pulling your
chin down to your chest. Hold; then
relax.
06/10/12 Dr Ram Bahadur 51
52. PMR
Back: Arch your back. Hold; then relax.
06/10/12 Dr Ram Bahadur 52
53. PMR
Chest: Breathe in as deeply as you
can. Hold; then relax.
06/10/12 Dr Ram Bahadur 53
55. PMR [Continued]
Buttocks and thighs: Tense your buttocks and
thigh muscles. Hold; then relax.
Arms: Tense your biceps. Hold; then relax.
Forearms and hands: Tense your arms and
clench your fists. Hold; then relax.
Calves: Press your feet down. Hold; then relax.
Ankles and feet: Pull your toes up. Hold; then
relax.
The entire routine should take 12 to 15 minutes. Practice it
twice daily, and experience some relief of stress in
about two weeks.
06/10/12 Dr Ram Bahadur 55
57. Stress & Yoga
When you do Yoga,
– Muscles are stretched, Tendons are pulled and
Joints are lubricated
– Your cardio Pulmonary system are geared up to
produce more needed energy & over all improves
circulation
Yoga is the natural alternative to many
antidepressant drugs.
If you are suffering from mood disorder it acts
as a balancer.
06/10/12 Dr Ram Bahadur 57
58. Yoga
POSE ASANA BENEFITS
VAJRASAN
(Adamantine Pose)
• Body becomes strong and
•Fold the legs and sit on
firm, especially the toes,
them, let the arms rest on
knees, thighs and legs.
the knees with the spine
Relieves the pain of the
erect.
calves and knees.
•Vajra is the name of a •Good for those who are
nerve which is directly prone to excessive sleep.
connected with the
• Improves the digestion.
digestive process.
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59. Yoga
POSE ASANA BENEFITS
PADAHASTASAN
(Foot Hand Pose)
Stand with feet together, •Makes the shoulders
arms extended upwards strong, waist slim and
and the whole body chest broad.
stretched upwards. •Reduces weight.
Bring the arms forward •Increases height.
and down to touch the
ground in front of the
feet or to hold the
ankles. Head should
come as close to the
knees as possible. Body
from hips to feet should
remain absolutely
straight.
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60. Yoga
POSE ASANA BENEFITS
TRIKONASAN • Reduces the fat
(Triangular Pose) deposits around the
Keeping the legs spread hips and makes the
as far apart as possible body well proportioned.
and with one arm bent • Relieves pain in the
like and arc as in the ribs and back.
ardhchakrasan bend in • Helps remove skin
the opposite direction eruptions.
with the other arm • Helps increase height.
touching the foot on that
side.
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61. Yoga
POSE ASANA BENEFITS
MATSYASAN • Effective for ailments
(Fish Pose) of the throat.
Sit in padmasan and • Useful for diabetic
then lie on the back. patients.
Bend the head • Cure for aching knees
backwards, raise the and back.
shoulder from the • Removes constipation,
ground keeping the legs relieves asthama and
in contact with the other respiratory
ground. disorders.
A special feature of this
asan is that it is possible
to float on water in this
pose without drowning.
06/10/12 Dr Ram Bahadur 61
62. Yoga
POSE ASANA BENEFITS
SARVANGASAN
(Shoulder Stand) •Improves blood
Holding the back with circulation.
the hands, raise the •Strengthens the lungs
whole trunk up, trying to and the heart and
benefits the thyroid.
balance and rest the •Strengthens the hair
whole body on the roots and helps prevent
shoulders. hair-fall.
•Helps remove bad
odours from the body.
•
06/10/12 Dr Ram Bahadur 62
63. Yoga
POSE ASANA BENEFITS
HALASAN Useful in hernia, diabetes,
(Plough Pose) piles and pain in the
While lying down, raise abdomen.
the legs up and bend Makes spine and legs
them over the head to flexible.
touch the ground. Use
the arms and hands for
support.
06/10/12 Dr Ram Bahadur 63
64. Yoga
POSE ASANA BENEFITS
SALABHASAN
(Locust Pose) •Helps make the waist
While lying face down slender and the chest
on your stomach, broad.
straighten the chin and •Relieves constipation
place it on the ground. and stimulates digestion.
Keep the arms along the •Strengthens the heart
side of the body with the and lungs.
feet together, toes •Relieves sciatica pain.
pointing back. Keeping
the feet together, raise
them up from the
ground.
06/10/12 Dr Ram Bahadur 64
65. Yoga
POSE ASANA BENEFITS
BHUJANGASAN
(Cobra Pose)
Keep the arms along Relieves constipation and
side of the body with indigestion.
the feet together. Makes the waist slim and
Raise the head and chest broad.
the chest up to the Helps in regulating
navel from the ground. menstrual disorders as
Note: Not suitable for well as liver and kidney
hernia patients! disorders.
Relieves back-aches.
06/10/12 Dr Ram Bahadur 65
66. Yoga
POSE ASANA BENEFITS
NAUKASAN
(Boat Pose)
Bring the arms together •Relieves constipation
with the hands folded and strengthens the
and stretch them out in digestive system.
the front. Also raise the •Helps tone the abdomen.
legs simultaneously. •Useful for lung diseases.
•Useful for strengthening
the shoulders, neck, back
and legs.
06/10/12 Dr Ram Bahadur 66
67. Yoga
POSE ASANA BENEFITS
CHAKRASAN • Gives flexibility to the
(Arch Pose) spine thus preventing
The arms should be premature stiffening
folded backwards and thus delaying the onset
the palms placed below of the aging process.
the shoulders. The • Regulates the blood
knees should be bent circulation.
and heels brought close • Relieves the pain of
to the hips. Make an feet, ankles, back and
arch by raising the truck shoulders.
from the middle.
06/10/12 Dr Ram Bahadur 67
68. Yoga
POSE ASANA BENEFITS
DHANURASAN • Makes the body supple
(Bow Pose) and resilient.
• Improves blood
Lie on your stomach circulation.
facing down. Bend the • Helps reduce waistline
legs at the knees and and buttocks.
grasp the ankles and • Body becomes radiant.
arch the back and legs • Improves eyesight.
so as to make a bow. • Strengthens the arms,
shoulders, neck, spine,
legs, knees and thighs.
Note: Not suitable for • Relieves disorders of
persons with high blood the abdomen.
pressure or heart ailments!
06/10/12 Dr Ram Bahadur 68
69. Yoga
POSE ASANA BENEFITS
USTRASAN • Reduces constipation
(Camel Pose) and stimulates gastric
Kneel down with your secretions.
back straight. Bend • Removes ache or colic
backwards and try to of the abdomen.
grasp your heels with • Strengthens the thighs,
your hands while looking back and toes.
behind. • Reduces inflamation of
the spine.
• Helps augment the
blood supply to the
brain.
• An excellent
prophylactic if
practiced daily.
06/10/12 Dr Ram Bahadur 69
70. Yoga
POSE ASANA BENEFITS
PASCHIM • Improves blood circulation.
• Skin diseases are cured.
UTTAANASAN • Waist becomes supple.
• Body odours are removed
(Head Knee Forward and pleasant aroma is
Bend) generated.
• Reduces the adipose tissue
Spread the legs in front of the abdomen.
of you; grasp the big • Strengthens the calves, back,
toes the hands, the the lumbar region and the
nerves of the head.
head touching the knees • Relieves sciatica pain, and
and the elbow touching abdomen disorders.
the ground. • Improves the appetite.
06/10/12 Dr Ram Bahadur 70
71. Nutrition- Dietary Guidelines
Carbohydrates: bread, cereal, rice, pasta, grains
Proteins: beans, nuts, beef, pork, fish, chicken, eggs, milk, etc.
Fats: divided into -
Saturated: associated with increasing blood cholesterol levels
and heart disease-- found in animal fat, coconut oil, palm oil, and
cocoa butter
Unsaturated: does not effect blood cholesterol, e.g. Sun Flower,
Cornola, Sufola, Peanut Oil.
Vitamins: divided into:
– Fat-soluble (A, D, E, and K)- requires fat to make it usable by
the cells
– Water-soluble (B group and C)- requires water, not fat , to
make it usable by the cells
Minerals: i.e. calcium, iron, zinc, etc.
Water
06/10/12 Dr Ram Bahadur 71
72. 06/10/12 Dr Ram Bahadur
Daily requirement of calories 1500-2000 72
73. Eat healthy to stay healthy
Have a balanced diet
– 55% Carbohydrate
– 25% Protein
– 20% Fat
– Nuts, fruits, vegetables and whole grains can each reduce
risk of C.V.D. by 15% to 45%
Should we eliminate fat completely ?
– Brain recognizes fat as the only nutrition
– Vitamin A, D and K require Fat
– Fat are required for quality sperm production
Cooking Media
– Liquid fats are better than solid
– 15 ml / per head per day
– Mixed and match oils
– Occasional ghee is permissible
06/10/12 Dr Ram Bahadur 73
74. Sesame Olive Oil Mustard Oil
Soybean Cooking Media
Sun Flower
Corn Canola
With Olive oil coronary artillery disease is least
Latest trend is to rotate the media every 2/3 months
06/10/12 Dr Ram Bahadur
74
75. Eat healthy to stay healthy
Avoid too much of salt to give longer life to
your heart.
Do not overeat, have small meals 5-6 times a
day at a fixed interval. This will help in
keeping you a check on your weight. Eat
slowly do not rush through your meals.
06/10/12 Dr Ram Bahadur 75
76. Eat healthy to stay healthy
Eat more fresh vegetable,
especially, green and
leafy, e.g. cabbage,
cauliflower and broccoli
to lower the risk of lung,
stomach and other
cancers. Recommended
½ serving per day.
06/10/12 Dr Ram Bahadur 76
77. Eat healthy to stay healthy
Spinach and mustard greens
contain lutein and zeaxanthin
phyto chemicals that may
protect your eyes as you get
older (Macular degeneration a
leading cause of blindness).
Recommended 5-6 serving per
week.
06/10/12 Dr Ram Bahadur 77
78. Eat healthy to stay healthy
•Tomatoes contain lycopene
• prevents prostate, lung
and stomach cancer
• lowers the risk of heart
disease.
• Other sources of lycopene are
apricots, water melon and
papaya.
• Recommended 5-6 serving
per week.
06/10/12 Dr Ram Bahadur 78
79. Add more high fiber food in diet …
06/10/12 Dr Ram Bahadur 79
80. FIBER RICH FOODS
Fiber Content of Foods
Food Amount Fiber (gram)
Apple 1 medium 3
Apple juice 1 cup 0
Apricot 3 dried 4.5
Artichoke 1 6
Asparagus 2 spears 1
Avocado 1/2 medium 2
Banana 1 medium 2.4
Barley, raw 40 g 5
Barley, cooked 1 cup, 180 g 6.5
Beans, Black-eyed, cooked 100 g 6.5
Beans. Green, cooked 1 cup 2
Beans, Mung, cooked 100 g 6.5
Beans, Soya, cooked 100 g 7.5
Beet Root, canned 100 g 4
Bitter Melon
06/10/12
100 g Ram Bahadur
Dr 2 80
81. Bread- Chapati 100 g 3
Bread- Naan 60 g 1.5
Broccoli, raw 100 g 4
Cabbage 40 g 2
Cantaloupe 1 cup 1
Carrot, raw 70 g 2
Cereal- All Bran 45 g 13
Cereal- Oat Bran 22 g 3.5
Chick Peas, dried, boiled 180 g 20.5
Cucumber, sliced 1/2 cup <1
Figs, dried 75 g 10.5
Flour- Barley 100 g 10
Flour- Besan (Chickpea) 100 g 11
Flour- Soya, low fat 100 g 15.5
Flour- Wholemeal 100 g 11
06/10/12
Flour- Wheat, plain (Maida) 100 g Dr Ram Bahadur 4 81
82. FIBER RICH FOODS
Grapes 1/2 cup <1
Kiwi fruit 1 medium 5
Guava, 100 g 5.5
Lemon 1 2.5
Lettuce 1 cup 1
Mango, peeled 150 g 2.5
Nashi Pear, unpeeled 130 g 4.5
Nuts- Almonds, raw 4 numbers 1.5
Nuts- Cashew, raw 75 g 4.5
Orange 1 medium 3
Peach 1 medium 2
Onion 1 large 0.6
Pear with skin 1 medium 4
Peas (cooked) 1 cup 6
06/10/12
Pistachios 1 oz Ram Bahadur
Dr
3 82
83. FIBER RICH FOODS
Popcorn (air popped) 3.5 cup 4.5
Potato, baked with skin 1 medium 4
Raspberries 1 cup 8
Rice 1 cup 1.6
Strawberries 1 cup 4
Spinach (raw) 1 cup 1
Spinach (cooked) 1 cup 4
Sunflower Seeds 1 ounce 4
Tomato 1 medium 2
Whole wheat bread
06/10/12 Dr1Ram Bahadur
slice 1.3 83
84. Eat healthy to stay healthy
To lower your cholesterol try one or more
cloves a day chopped or crushed.
Tea alone is found to be rich in anti-oxidants
and flavonoids is associated with a reduced risk
of C.V.D. but with the additional of milk
beneficial effects of tea are neutralized.
Drinking coffee does not increase the risk of
heart diseases but consumption of large
amounts of unfiltered coffee increases total
cholesterol level.
06/10/12 Dr Ram Bahadur 84
85. SOYA BEAN AND SOYA PRODUCTS
It is the perfect health food for Indians soya
bean offers a balanced diet and keeps life
threatening ailments away
Prevents heart disease
Prevents cancer : specially breast and prostate
Fights osteoporosis
Reduces diabetes
Soya is available in forms such as oil ,flour ,tofu
, sauces, nuts and beverages
06/10/12 Dr Ram Bahadur 85
86. Eat healthy to stay healthy
Vitamin A, C, E, B6, B12, selenium,
and Folic acid not only protect your
body against Cancer but also act as
anti oxidant and boost your immunity
system.
06/10/12 Dr Ram Bahadur 86
87. Vitamin/Mineral- sources Significance
A Mango, carrots, tomato juice, A fat soluble vitamin which
sweet potatoes, pumpkin, beef fights free radicals and
liver boosts immune response.
C Spinach, tomato juice, One of the most essential
mango, orange, grapefruit juice, water soluble anti-oxidant. It
strawberries reacts with and inactivates
free radicals in plasma and
extra cellular fluid
E Polyunsaturated plant oils, The most effective lipid
wheat germ, sunflower seeds, soluble antioxidant. It acts
sweet potatoes, cod as a free radical scavenger.
Selenium Seafood, meats, grain Helps in activating a natural
anti-oxidant enzyme of body.
B6 Bananas, watermelons, Lowers levels of plasma
tomato juice, spinach, homo cysteiene. Helps in
potatoes, white rice, chicken reducing the clogging of the
breast arteries.
B12 Meats, poultry, fish, milk,
eggs, shellfish
Folic acid Tomato juice, green Bahadur
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88. Importance of Calcium
If we look at peak bone mass in women -- the time
our bones are strongest -- we peak at about age 35.
After this age, we start to lose bone. At
menopause, if we do not intervene, this loss
accelerates significantly.
Bone strength comes from calcium, and we need
about 1000 mg a day.
The richest sources of calcium are dairy products.
Low fat products are just as good as full fat for your
calcium intake (and better for your heart!).
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89. Summary: Take Home Points
1. You are valuable! Self-care is the
foundation to vitality and remaining
professional.
2. Stress happens: Look for and anticipate
stress.
3. Take action immediately to manage energy,
reduce stress and avoid burnout.
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90. To Conclude…
Take advantage of the valuable
resources available inside or outside of
your workplace – bottom line is get help!
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91. Peace Of Mind
Once Buddha was travelling with a
few of his followers. While they were
passing a lake, Buddha told one of
his disciples, "I am thirsty. Do get me
some water from the lake."
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92. The disciple walked up to the lake. At
that moment, a bullock cart started
crossing through the lake.
As a result, the water became very
muddy and turbid.
The disciple thought, "How can I give
this muddy water to Buddha to
drink?"
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93. So he came back and told Buddha,
"The water in there is very muddy. I
don't think it is fit to drink.“
After about half an hour, again
Buddha asked the same disciple to go
back to the lake.
The disciple went back, and found
that the water was still muddy. He
returned and informed Buddha about
the same.
After sometime, again Buddha asked
the same disciple to go back. 93
06/10/12 Dr Ram Bahadur
94. This time, the disciple found the mud had settled
down, and the water was clean and clear. So he
collected some water in a pot and brought it.
Buddha looked at the water, and then he looked
up at the disciple and said," See what you did to
make the water clean. You let it be, and the mud
settled down on its own -- and you have clear
water.
Your mind is like that too ! When it is disturbed,
just let it be. Give it a little time. It will settle down
on its own. You don't have to put in any effort to
calm it down. It will happen. It is effortless.“
Having 'Peace of Mind' is not a
strenuous job; it is an effortless
process!
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