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1.06 practices that promote wellness

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Practices to Promote Wellness

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1.06 practices that promote wellness

  1. 1. 1.06 Understand the fundamentals of wellness PPrraaccttiicceess tthhaatt pprroommoottee wweellllnneessss
  2. 2. Practices that promote wellness 1) GGoooodd nnuuttrriittiioonn 2) PPhhyyssiiccaall aaccttiivviittyy 3) HHeeaalltthh ssccrreeeenniinnggss aanndd eexxaammiinnaattiioonnss 4) SSttrreessss mmaannaaggeemmeenntt 1.06 Understand the fundamentals of wellness 2
  3. 3. Practices that promote wellness GGoooodd nnuuttrriittiioonn
  4. 4. Practices that promote wellness 1) GGoooodd nnuuttrriittiioonn  NNuuttrriittiioonn rreellaatteess ttoo ffoooodd aanndd aallll bbooddyy pprroocceesssseess rreeqquuiirriinngg ffoooodd..  PPrroommootteess aa hheeaalltthhiieerr bbooddyy aanndd mmiinndd  AAiiddss iinn:: rreessiissttaanncceess ttoo iillllnneessss wweeiigghhtt mmaannaaggeemmeenntt 1.06 Understand the fundamentals of wellness 4
  5. 5. Practices that promote wellness 1) GGoooodd nnuuttrriittiioonn FFuunnccttiioonnss ooff ggoooodd nnuuttrriittiioonn PPrroovviiddeess hheeaatt PPrroommootteess ggrroowwtthh RReeppaaiirrss ttiissssuuee RReegguullaatteess bbooddyy pprroocceesssseess 1.06 Understand the fundamentals of wellness 5
  6. 6. Practices that promote wellness 1) GGoooodd nnuuttrriittiioonn 1.06 Understand the fundamentals of wellness  FFoooodd ggrroouuppss  GGrraaiinnss  FFrruuiittss  VVeeggeettaabblleess  PPrrootteeiinn  DDaaiirryy 6 FFrruuiittss GGrraaiinnss PPrrootteeiinnss VVeeggeettaabblleess DDaaiirryy
  7. 7. Practices that promote wellness 1) GGoooodd nnuuttrriittiioonn FFoooodd ggrroouuppss 1.06 Understand the fundamentals of wellness GGrraaiinnss  66--88 oozz.. ppeerr ddaayy  ffiibbeerr--rriicchh:: %% ooff ddaaiillyy vvaalluuee 1100--1199%% ggoooodd 2200%% eexxcceelllleenntt HHaallff ooff ddaaiillyy iinnttaakkee sshhoouulldd bbee wwhhoollee ggrraaiinn 7
  8. 8. Practices that promote wellness 1) GGoooodd nnuuttrriittiioonn FFoooodd ggrroouuppss 1.06 Understand the fundamentals of wellness FFrruuiittss  11 11//22 –– 22 ccuuppss ppeerr ddaayy 8
  9. 9. Practices that promote wellness 1) GGoooodd nnuuttrriittiioonn FFoooodd ggrroouuppss VVeeggeettaabblleess  22--33 ccuuppss ppeerr ddaayy 1.06 Understand the fundamentals of wellness 9
  10. 10. Practices that promote wellness 1) GGoooodd nnuuttrriittiioonn FFoooodd ggrroouuppss 1.06 Understand the fundamentals of wellness PPrrootteeiinn  55--77 oozz.. ppeerr ddaayy  EExx.. 11 oozz.. ooff mmeeaatt == 11 sseerrvviinngg 10
  11. 11. Practices that promote wellness 1) GGoooodd nnuuttrriittiioonn FFoooodd ggrroouuppss 1.06 Understand the fundamentals of wellness DDaaiirryy  33 sseerrvviinnggss ppeerr ddaayy  EExx.. 11 ccuupp ooff mmiillkk == 11 sseerrvviinngg 11
  12. 12. Practices that promote wellness 1) GGoooodd nnuuttrriittiioonn OOtthheerr gguuiiddeelliinneess: SSooddiiuumm – less than 2,300 mg of sodium daily (1 tsp) PPoottaassssiiuumm – consume potassium-rich foods 1.06 Understand the fundamentals of wellness  fish meat  fruits  vegetables 12
  13. 13. Practices that promote wellness 1) GGoooodd nnuuttrriittiioonn FFoooodd ssaaffeettyy CClleeaann hhaannddss, ssuurrffaacceess aanndd ffoooodd pprroodduuccttss SSeeppaarraattee rraaww aanndd ccooookkeedd ffoooodd RReeffrriiggeerraattee ffoooodd pprrooppeerrllyy AAvvooiidd uunnppaasstteeuurriizzeedd mmiillkk, eeggggss, aanndd jjuuiiccee AAvvooiidd rraaww mmeeaatt aanndd ppoouullttrryy 1.06 Understand the fundamentals of wellness 13
  14. 14. Practices that promote wellness Physical activity
  15. 15. Practices that promote wellness 2) PPhhyyssiiccaall aaccttiivviittyy  Regular physical activity increases fitness level  Plays a role in prevention of chronic illness  Helps control abnormal cholesterol, diabetes and obesity 1.06 Understand the fundamentals of wellness 15
  16. 16. Practices that promote wellness 2) PPhhyyssiiccaall aaccttiivviittyy How much?  At least 30 minutes most days of the week at 50-85% of maximum heart rate.  Can be done in 10-15 minute sessions 1.06 Understand the fundamentals of wellness What type?  Brisk walking, jogging, bicycling  Moderate walking for pleasure, gardening, housework 16
  17. 17. Practices that promote wellness 2) PPhhyyssiiccaall aaccttiivviittyy What risk factors are reduced?  High blood pressure  Diabetes  Obesity  High levels of triglycerides  Low levels of HDL  Reduces colon cancer  Lowers risk of stroke 1.06 Understand the fundamentals of wellness 17
  18. 18. Practices that promote wellness 2) PPhhyyssiiccaall aaccttiivviittyy Other benefits of physical activity?  Builds healthy bones, muscles and joints  Help psychologically  Illness is prevented or improved through regular physical activity 1.06 Understand the fundamentals of wellness 18
  19. 19. Practices that promote wellness Health screenings and examinations
  20. 20. Practices that promote wellness 3) Health ssccrreeeenniinnggss aanndd eexxaammiinnaattiioonnss Complete physical examination to include: 1.06 Understand the fundamentals of wellness  Blood tests  cholesterol  glucose  hemoglobin  Blood pressure  Colonoscopy  Dental screenings  Papanicolaou stain  Mammograms  Prostate examination  Vision screening 20
  21. 21. Practices that promote wellness Stress management
  22. 22. Practices that promote wellness 4) SSttrreessss mmaannaaggeemmeenntt SSTTRREESSSS Any change causes stress  events  internal or external forces  situations Change can be good or bad Stress can be good or bad 1.06 Understand the fundamentals of wellness 22
  23. 23. Practices that promote wellness 4) SSttrreessss mmaannaaggeemmeenntt  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 1.06 Understand the fundamentals of wellness 23
  24. 24. Practices that promote wellness 4) SSttrreessss mmaannaaggeemmeenntt  After the challenge is met 1. Opposite reactions occur 2. Body systems return to normal 3. Fatigue follows  Repeated stress reactions cause disease 1.06 Understand the fundamentals of wellness 24
  25. 25. Practices that promote wellness 4) SSttrreessss mmaannaaggeemmeenntt Stress Related Disorders  Allergies  Depression  Digestive disorders  Headaches  Heart disease  High blood pressure  Muscle tension 1.06 Understand the fundamentals of wellness 25
  26. 26. Practices that promote wellness 4) SSttrreessss mmaannaaggeemmeenntt  AAvvooiidd ssttrreessss  AAlltteerr ssttrreessss  AAcccceepptt ssttrreessss  AAddaapptt ttoo ssttrreessss 1.06 Understand the fundamentals of wellness 26
  27. 27. Practices that promote wellness 4) SSttrreessss mmaannaaggeemmeenntt – AAvvooiidd ssttrreessss  Use the Serenity Prayer  Learn to say “no”  Avoid negative people  Exercise  Eat healthy foods  Avoid hot-button topics  Keep a short “to-do” list and eliminate things that can be done later 1.06 Understand the fundamentals of wellness 27
  28. 28. Practices that promote wellness 4) SSttrreessss mmaannaaggeemmeenntt – AAlltteerr ssttrreessss  Express feelings in a respectful way  Be assertive and honest  Compromise when necessary  Use time wisely  Plan ahead  Get things done on schedule 1.06 Understand the fundamentals of wellness 28
  29. 29. Practices that promote wellness 4) SSttrreessss mmaannaaggeemmeenntt – AAcccceepptt ssttrreessss  Accept the things you can not change  Look for the bright side of a situation  Share your feelings with 1.06 Understand the fundamentals of wellness  Family  Friends  Therapist  Learn to forgive 29
  30. 30. Practices that promote wellness 4) SSttrreessss mmaannaaggeemmeenntt – AAddaapptt ttoo ssttrreessss  Try to view a situation from all angles  Look at the “big picture”  Adjust your standards  Focus on the positive 1.06 Understand the fundamentals of wellness 30
  31. 31. Practices that promote wellness 4) SSttrreessss mmaannaaggeemmeenntt -MMaakkee ttiimmee ffoorr ffuunn aanndd rreellaaxxaattiioonn  Go for a walk  Call a good friend  Write a journal  Play with a pet  Curl up with a good book  Listen to music  Watch a comedy  Sweat out tension with a good workout 1.06 Understand the fundamentals of wellness 31
  32. 32. Practices that promote wellness 4) SSttrreessss mmaannaaggeemmeenntt -AAddoopptt aa hheeaalltthhyy lliiffeessttyyllee • Exercise regularly • Eat a healthy diet • Reduce caffeine and sugar • Avoid alcohol, cigarettes, and drugs • Get enough sleep 1.06 Understand the fundamentals of wellness 32
  33. 33. Practices that promote wellness 1) GGoooodd nnuuttrriittiioonn 2) PPhhyyssiiccaall aaccttiivviittyy 3) HHeeaalltthh ssccrreeeenniinnggss aanndd eexxaammiinnaattiioonnss 4) SSttrreessss mmaannaaggeemmeenntt 1.06 Understand the fundamentals of wellness 33

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