Jacob MathewKeeping Fit In Difficult Time & Managing Stress

1. KEEPING FIT IN DIFFICULT TIMES
&
STRESS MANAGEMENT
Dr. Jacob Mathew MD, DMM, DTCD
Consultant in Marine Medicine, Respiratory & Radio Diagnosis

2. GOOD HEALTH
WHO
“ Health is a state of complete Physical, Mental and
Social wellbeing and not merely absence of Diseases
or Infirmity”

3. GOOD HEALTH
• WELL BALANCED DIET
• EXERCISE
• STRESS MANAGEMENT
• PREVENTIVE CHECKUP
• TREATMENT

4. DIET
Balanced Diet is most essential for Good Health
• Normal Calorie requirement: 1500-1800 Calories
• Most of us consume is 2500-2800
• Input = Output
• BMI: Normal 18.5 24.9
Overweight 25 29.9
Obese 30

5. SIMPLE INSTRUCTIONS
• Eat more fruits and vegetables
• Avoid dressings on salads
• Eat low fat/Fat free dairy products
• Drink plenty of water (2 to 3 Liters)
• Reduces caffeine intake
• Analyze what you eat
(Mono & Poly unsaturated Fats)
• CHO Proteins Fats
60-65% 15-20 % 15%
• Snacking ( 200 Calories)
• Avoid late dinner / binge eating

6. EXERCISE
Common Excuse:
Obesity runs in the family, but actually no one runs in
the family.
FITT Principle:
F = Frequency (4-5 Times a Week)
I = Intensity (THR- 80% of age)
Unstructured
T = Type
Structured Physical Activity
T = Time (20-30-45-60 Min)

7. BENEFITS OF EXERCISE
• Blood Pressure
• HDL, LDL
• DM
• Maintain Strong Bones
• Prevents MI
• Maintain Lean Muscles Tissue
• Reduces Depression & Stress
• Reduces Risk of Cancer

8. MANAGING STRESS
WORK & LIFE STRESS
• Being unhappy in your job
• Heavy workload or too much responsibility
• Poor management, unclear expectations
of your work.
• discrimination or harassment at work
• The death of a loved one & divorce
• Increase in financial obligation
• Emotional problems (depression, anxiety,
anger, grief, guilt, low self-esteem

9. • Muscle aches, stiffness or pain
• Frequent colds or flu
• Dizziness,Fatigue,Headache & Nausea
• Increased HR &High blood pressure
• Sleeping problems
• Indigestion, Constipation
• Sweating ,Trembling/Shaking
• Change in appetite, Anxiety
• Irritability Impatience, Short temper
• Worry,fears,sadness,moodiness
SIGNS AND SYMPTOMS

10. NEGATIVE WAYS TO COPE WITH STRESS
• Over Eating
• Drinking
• Smoking
• Shopping
• Working getting Angry
• Over Controlling
• Blaming
• Yelling
• Isolating And Pulling
Away

11. EFFECTIVE WAYS OF MANAGING STRESS
• Prioritize & Organize
• Balancing work and play
• Relax More Often
• Down time for self care
• Time management
• Letting Go Off Other Worries & Issues.
• Changing your Out Look
• Eat Healthy & sleep well
• Exercising/ Meditation
• Positive Self Talk
• Forgiving & Praying
• Laughing And Using Humor

12. PREVENTIVE CHECK UPs
1. Rs.200/- Rs.500/-
< 40 Years >40 Years
BP, Blood Sugar, CBC +ECG, Total Cholesterol
2. Standard Health Check Up < 40 Years
Executive Health Check Up > 40 Years
3. Hereditary Disease:
a) F/H/O- DM
b) F/H/O- Heart Disease
c) F/H/O- Cancer etc…

13. TREATMENT
• HTN
• Diabetes
• Obesity
• Hyperlipidaemia
• GOUT
• Heart Disease- IHD etc