This document discusses key topics related to health and wellness, including physical fitness, nutrition, sleep, and stress. It provides information on obesity rates and risks, types of diabetes, nutrition fundamentals, exercise benefits, sleep needs, and stress management. Tips are offered for healthy eating, physical activity, improving sleep, and reducing stress. Quizzes cover nutrition, physical fitness, and assessing health risks. Overall, the document aims to educate readers on maintaining wellness through diet, exercise, sufficient rest, and handling stress appropriately.
Urbanization has been linked to a global increase in the prevalence of overweight and obesity among adults and children in all regions of the world. By 2030, the combined effect of a wider availability of high calorie food products and sedentary conditions associated with urban living, could contribute to a 75% increase in the prevalence of overweight and obesity among adults ages 20 years and older worldwide.
In hub cities, such as Accra, Ghana, urban residents have become more vulnerable to unhealthy weight gain due to consumption ofenergy-dense processed foods, late working hours, and greater alcohol consumption. Rising trends in overweight and obesity have also been observed in India in the recent past, mostly in urban areas and among adults. The prevalence of overweight and obesity has been documented to be 28% in urban Delhi, and was higher among females than males. Higher income adults in Indian urban areas also have higher rates ofoverweight and obesity (32.2% among males, 50% among females) than the middle classes (16.2% males, 30.3% females), lower socio-economic groups (7.0% males, 27.8% females), followed by those living in urban slums (1.0% males, 4.0% females). Visit us @http://bit.ly/34vvZPf
Urbanization has been linked to a global increase in the prevalence of overweight and obesity among adults and children in all regions of the world. By 2030, the combined effect of a wider availability of high calorie food products and sedentary conditions associated with urban living, could contribute to a 75% increase in the prevalence of overweight and obesity among adults ages 20 years and older worldwide.
In hub cities, such as Accra, Ghana, urban residents have become more vulnerable to unhealthy weight gain due to consumption ofenergy-dense processed foods, late working hours, and greater alcohol consumption. Rising trends in overweight and obesity have also been observed in India in the recent past, mostly in urban areas and among adults. The prevalence of overweight and obesity has been documented to be 28% in urban Delhi, and was higher among females than males. Higher income adults in Indian urban areas also have higher rates ofoverweight and obesity (32.2% among males, 50% among females) than the middle classes (16.2% males, 30.3% females), lower socio-economic groups (7.0% males, 27.8% females), followed by those living in urban slums (1.0% males, 4.0% females). Visit us @http://bit.ly/34vvZPf
The health belief of an individual is directly related to their health behaviors and health outcomes. Here we explore some of the ways a person can own responsibility for their health through engagement with simple lifestyle recommendations.
Occupational Health & Safety Update: Recent Trends and Developments in the LawNow Dentons
Presented at FMC's Employment and Labour Seminar: Occupational Health and Safety in Vancouver, this presentation addresses the public concern for safety in the workpalce. Also addressed is A-1 Mushroom Substratum Ltd. and H.V. Truong Ltd. case study, problems employers are facing and recent trends in this area.
This will be a short presentation on the Occupational Health and Safety Act as prescribed to the Farming Sector. The emphasis will be an update on the new requirement for employers to provide mandatory supervisor and worker awareness training. It will include highlights of the resources which the Ministry of Labour and Workplace Safety & Prevention Service have to assist employers.
Environmental Hazards - A Few Humanistic SolutionsMuhammad Ashhar
Earth and the total of all surroundings of a living organism is our environment. Moreover, the very condition of environment is the reflection of human and non-human activities. In this era, due to mankind’s undue interference, safe environment is depleting day by day. We propounded a few safety measures against this calamity.
The health belief of an individual is directly related to their health behaviors and health outcomes. Here we explore some of the ways a person can own responsibility for their health through engagement with simple lifestyle recommendations.
Occupational Health & Safety Update: Recent Trends and Developments in the LawNow Dentons
Presented at FMC's Employment and Labour Seminar: Occupational Health and Safety in Vancouver, this presentation addresses the public concern for safety in the workpalce. Also addressed is A-1 Mushroom Substratum Ltd. and H.V. Truong Ltd. case study, problems employers are facing and recent trends in this area.
This will be a short presentation on the Occupational Health and Safety Act as prescribed to the Farming Sector. The emphasis will be an update on the new requirement for employers to provide mandatory supervisor and worker awareness training. It will include highlights of the resources which the Ministry of Labour and Workplace Safety & Prevention Service have to assist employers.
Environmental Hazards - A Few Humanistic SolutionsMuhammad Ashhar
Earth and the total of all surroundings of a living organism is our environment. Moreover, the very condition of environment is the reflection of human and non-human activities. In this era, due to mankind’s undue interference, safe environment is depleting day by day. We propounded a few safety measures against this calamity.
Natural Hazards, Classification and AnalysisPaul Wozney
An introduction to the concept of natural hazards,, a look at some of the ways they are classified and information about criteria used to analyze and compare natural hazards for Global Geography 12 at Charles P. Allen High School.
Via Christi Women's Connection: Six ways to a better youVia Christi Health
Via Christi Clinic physicians Tara Katz, DO and Sara Purdy, DO, share their top 6 list for better health at the August Via Christi Women's Connection luncheon.
Dr. Jonathan Spages is explaining here What are Body Mass Index and all about its facts. Dr. Jonathan Spages received his Doctorate degree at Life University in Marietta, Georgia. He also served as President of the Pierce Results System Club
Belly Fat invites various fatal diseases. So its imp to know why belly fat happened and how can you reduce belly fat effortlessly. See PPT & know whole about the belly fat.
Report Back from SGO 2024: What’s the Latest in Cervical Cancer?bkling
Are you curious about what’s new in cervical cancer research or unsure what the findings mean? Join Dr. Emily Ko, a gynecologic oncologist at Penn Medicine, to learn about the latest updates from the Society of Gynecologic Oncology (SGO) 2024 Annual Meeting on Women’s Cancer. Dr. Ko will discuss what the research presented at the conference means for you and answer your questions about the new developments.
Ethanol (CH3CH2OH), or beverage alcohol, is a two-carbon alcohol
that is rapidly distributed in the body and brain. Ethanol alters many
neurochemical systems and has rewarding and addictive properties. It
is the oldest recreational drug and likely contributes to more morbidity,
mortality, and public health costs than all illicit drugs combined. The
5th edition of the Diagnostic and Statistical Manual of Mental Disorders
(DSM-5) integrates alcohol abuse and alcohol dependence into a single
disorder called alcohol use disorder (AUD), with mild, moderate,
and severe subclassifications (American Psychiatric Association, 2013).
In the DSM-5, all types of substance abuse and dependence have been
combined into a single substance use disorder (SUD) on a continuum
from mild to severe. A diagnosis of AUD requires that at least two of
the 11 DSM-5 behaviors be present within a 12-month period (mild
AUD: 2–3 criteria; moderate AUD: 4–5 criteria; severe AUD: 6–11 criteria).
The four main behavioral effects of AUD are impaired control over
drinking, negative social consequences, risky use, and altered physiological
effects (tolerance, withdrawal). This chapter presents an overview
of the prevalence and harmful consequences of AUD in the U.S.,
the systemic nature of the disease, neurocircuitry and stages of AUD,
comorbidities, fetal alcohol spectrum disorders, genetic risk factors, and
pharmacotherapies for AUD.
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These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Ve...kevinkariuki227
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
Ozempic: Preoperative Management of Patients on GLP-1 Receptor Agonists Saeid Safari
Preoperative Management of Patients on GLP-1 Receptor Agonists like Ozempic and Semiglutide
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MANAGEMENT OF ATRIOVENTRICULAR CONDUCTION BLOCK.pdfJim Jacob Roy
Cardiac conduction defects can occur due to various causes.
Atrioventricular conduction blocks ( AV blocks ) are classified into 3 types.
This document describes the acute management of AV block.
Flu Vaccine Alert in Bangalore Karnatakaaddon Scans
As flu season approaches, health officials in Bangalore, Karnataka, are urging residents to get their flu vaccinations. The seasonal flu, while common, can lead to severe health complications, particularly for vulnerable populations such as young children, the elderly, and those with underlying health conditions.
Dr. Vidisha Kumari, a leading epidemiologist in Bangalore, emphasizes the importance of getting vaccinated. "The flu vaccine is our best defense against the influenza virus. It not only protects individuals but also helps prevent the spread of the virus in our communities," he says.
This year, the flu season is expected to coincide with a potential increase in other respiratory illnesses. The Karnataka Health Department has launched an awareness campaign highlighting the significance of flu vaccinations. They have set up multiple vaccination centers across Bangalore, making it convenient for residents to receive their shots.
To encourage widespread vaccination, the government is also collaborating with local schools, workplaces, and community centers to facilitate vaccination drives. Special attention is being given to ensuring that the vaccine is accessible to all, including marginalized communities who may have limited access to healthcare.
Residents are reminded that the flu vaccine is safe and effective. Common side effects are mild and may include soreness at the injection site, mild fever, or muscle aches. These side effects are generally short-lived and far less severe than the flu itself.
Healthcare providers are also stressing the importance of continuing COVID-19 precautions. Wearing masks, practicing good hand hygiene, and maintaining social distancing are still crucial, especially in crowded places.
Protect yourself and your loved ones by getting vaccinated. Together, we can help keep Bangalore healthy and safe this flu season. For more information on vaccination centers and schedules, residents can visit the Karnataka Health Department’s official website or follow their social media pages.
Stay informed, stay safe, and get your flu shot today!
ARTIFICIAL INTELLIGENCE IN HEALTHCARE.pdfAnujkumaranit
Artificial intelligence (AI) refers to the simulation of human intelligence processes by machines, especially computer systems. It encompasses tasks such as learning, reasoning, problem-solving, perception, and language understanding. AI technologies are revolutionizing various fields, from healthcare to finance, by enabling machines to perform tasks that typically require human intelligence.
New Directions in Targeted Therapeutic Approaches for Older Adults With Mantl...i3 Health
i3 Health is pleased to make the speaker slides from this activity available for use as a non-accredited self-study or teaching resource.
This slide deck presented by Dr. Kami Maddocks, Professor-Clinical in the Division of Hematology and
Associate Division Director for Ambulatory Operations
The Ohio State University Comprehensive Cancer Center, will provide insight into new directions in targeted therapeutic approaches for older adults with mantle cell lymphoma.
STATEMENT OF NEED
Mantle cell lymphoma (MCL) is a rare, aggressive B-cell non-Hodgkin lymphoma (NHL) accounting for 5% to 7% of all lymphomas. Its prognosis ranges from indolent disease that does not require treatment for years to very aggressive disease, which is associated with poor survival (Silkenstedt et al, 2021). Typically, MCL is diagnosed at advanced stage and in older patients who cannot tolerate intensive therapy (NCCN, 2022). Although recent advances have slightly increased remission rates, recurrence and relapse remain very common, leading to a median overall survival between 3 and 6 years (LLS, 2021). Though there are several effective options, progress is still needed towards establishing an accepted frontline approach for MCL (Castellino et al, 2022). Treatment selection and management of MCL are complicated by the heterogeneity of prognosis, advanced age and comorbidities of patients, and lack of an established standard approach for treatment, making it vital that clinicians be familiar with the latest research and advances in this area. In this activity chaired by Michael Wang, MD, Professor in the Department of Lymphoma & Myeloma at MD Anderson Cancer Center, expert faculty will discuss prognostic factors informing treatment, the promising results of recent trials in new therapeutic approaches, and the implications of treatment resistance in therapeutic selection for MCL.
Target Audience
Hematology/oncology fellows, attending faculty, and other health care professionals involved in the treatment of patients with mantle cell lymphoma (MCL).
Learning Objectives
1.) Identify clinical and biological prognostic factors that can guide treatment decision making for older adults with MCL
2.) Evaluate emerging data on targeted therapeutic approaches for treatment-naive and relapsed/refractory MCL and their applicability to older adults
3.) Assess mechanisms of resistance to targeted therapies for MCL and their implications for treatment selection
Anti ulcer drugs and their Advance pharmacology ||
Anti-ulcer drugs are medications used to prevent and treat ulcers in the stomach and upper part of the small intestine (duodenal ulcers). These ulcers are often caused by an imbalance between stomach acid and the mucosal lining, which protects the stomach lining.
||Scope: Overview of various classes of anti-ulcer drugs, their mechanisms of action, indications, side effects, and clinical considerations.
4. Fitness Problems
• Obesity has reached epidemic
proportions
• In the last 10 years:
– Obesity rates increased by over 60%
for adults
– Nationally, 61% of adults overweight
or obese
5. Type II Diabetes
• Most common type of diabetes
• Hyperglycemia or Hypoglycemia
• What the body does:
– Body doesn’t produce enough insulin
– Cells ignore insulin
• Insulin is necessary for body to use sugar
• Sugar is basic fuel for cells in body
• Insulin take sugars from blood into the cells
6. Diabetes Symptoms
• Frequent urinationIncreased fatigue
• Excessive thirst Irritability
• Extreme hunger Blurry vision
• Unusual weight loss
• If you have 1 or more symptoms, you
should see your doctor or the health center
7. Type 2 Diabetes
• Adults
– Increased by
49%
• Young People
– 10 years
ago,virtually
unknown
– Today, accounts
for almost 50%
of new cases
8. Obesity
• Since 1980, % of overweight children
has nearly doubled
• % of overweight adolescents has tripled
• Almost 9 million young Americans or
15% of all children are overweight
10. Alcohol
• Misuse and abuse continues to be
problem
• Supplies calories but few nutrients
• Effects can be devastating:
– Adverse health consequences
• Liver Damage, plus others
– Domestic abuse
– Drinking and Driving
– Flunking out of school
11. Tobacco
Most preventable cause of Death &
Disease
{more than 440,000 deaths (1995-1999)}
• Smoking can
cause:
• Chronic lung
disease
• Coronary heart
disease
• Stroke
• Cancer of:
– Lung
– Larynx
– Esophagus
– Mouth
– Bladder
– Cervix
– Kidneys
– Pancreas
12. Second Hand Smoke
• Results Annually for Non Smokers
exposed to second hand smoke:
– Estimated 3,000 Lung Cancer Deaths
– >35,000 Coronary Heart Disease Deaths
• Environmental Tobacco smoke contains
at least 250 chemicals known to be toxic
or cause cancer.
13. Behavioral Changes
• Hand washing
– Fundamental factor in preventing spread of
infections
• Bicycle Helmets
• Reduces head injury risk by 85%
• Seat Belt Use
• Saves over 10,000 lives every year in America
14. Physical Activity and
Weight
• Physical activity helps weight loss when
combined with calorie reduction
• Regular activity helps prevent obesity
• Regular activity reduces risks of:
– Heart disease, helps control cholesterol
levels, slows bone loss, lowers risks of
certain cancers, and helps reduce anxiety
and depression.
15. Physical Activity
• 40% Adults in America don’t participate
in any leisure-time physical activity
• Less than 1/3 adults exercise at least
30 minutes most days
• You don’t need special skills to be
physically active
16. Physical Activity
• Started slowly, then increased intensity
• Activities can be split into several periods
– (10 minutes of exercise, 3 times a day)
• Select activities you enjoy
• Incorporate them into daily life
• Get support from friends and family
• Commit to it. Make it a priority
18. Assessing Your Risk
• Body Mass Index (BMI)
• Waist circumference
• Risk factors for diseases
associated with Obesity
19. Body Mass Index
• Reliable indicator of total body fat
– which relates to risks of disease and death
• Limits
– Overestimates body fat athletes
– Underestimates body fat on older people
– Not good for pregnant women
20. Body Mass Index
• Underweight Below 18.5
• Normal 18.5-24.9
• Overweight 25.0-29.9
• Obesity 30.0 and above
• BMI calculator can be found at:
• www.balancemindbodysoul.com/bmicalc.html
21. Waist Circumference
• Risks for developing heart disease and
other disease increase:
– Men’s waist circumference over 40 inches
– Women’s circumference over 35 inches
22. Other Risk Factors
• Besides being overweight, factors to
consider:
– High blood pressure (Hypertension)
– High LDL-cholesterol (Bad cholesterol)
– Low HDL-cholesterol (Good cholesterol)
– Family history of premature heart disease
– Physical inactivity
– Cigarette smoking
23. Assessment
• Need to lose weight:
– 30+ BMI
– Overweight BMI + 2 or more risk factors
– (Even small weight loss will help)
• Need to prevent further weight gain:
– Overweight BMI, Not high waist
measurement, and less than 2 risk factors
24. Body Fat Analysis
• If you want your body fat analyzed
– Contact PSU HHPR Dept Exercise
Physiology lab at 235-4665
– Set up appointment for testing
– Free of charge
25. Quiz
• What is aerobic exercise?
– Any activity that uses large muscle groups,
can be maintained continuously, and is
rhythmic in nature. It is a type of exercise
that overloads the heart and lungs and
causes them to work harder than at rest.
26. Health Benefits of
Exercise
• Reduces risk of:
– Premature death Heart Disease
– High Blood pressure Colon Cancer
– High Cholesterol Breast Cancer
– Diabetes Reduces anxiety
– Reduces body weight Depression
– Improves psychological well-being
– Enhanced work, recreation, and sports
performance
27. Benefits of Aerobic
Exercise
• Increased VO2max
• Reduce body fat and improve weight
• Lower resting blood pressure
• Lower heart rate
• Increase cardiac output
• Increase stroke volume
• Increase blood volume
• Reduced workload on the heart
28. Benefits of Strength training
• Increased muscular strength
• Increased strength in tendons &
ligaments
• Reduces body fat
• Positive change in blood cholesterol
• Improved blood pressure
• Improved strength and balance in older
adults
30. Nutrition Quiz
1. Larger portions tend to make us eat
more.
True. We’ve grown used to eating
portions way bigger than we need.
Large portions, known as portion
distortion is one of many reasons
given for our increasing incidents of
obesity.
31. Nutrition Quiz
2. The Body’s fuel comes from Protein,
Fat, and Carbohydrates?
– True. All 3 nutrients provide calories
which is what your body uses for
energy.
32. Nutrition Quiz
3. An average bakery bagel is 2 servings
of grain foods.
False. Bagels have “exploded”. The
average bagel is now about 5
ounces and equal to about 5
servings of grain food.
33. Nutrition Quiz
4. When you are young, you can pretty
much eat whatever you want.
False. Good nutrition and good
health habits should start early. What
you eat now can have some impact on
your long term health.
34. Nutrition Quiz
5. Eating breakfast can help control late
night cravings.
True. Research suggests that breakfast
eaters tend to weigh less and have better
balance to their day. College students
should try to eat real food instead of
“junk” if they are up late.
35. Understanding Nutrients
• Carbohydrates
• Small units of sugars linked together
• All provide 4 calories per gram
– 2 Types
• Simple (less sugars linked together)
– Tastes sweet
• Complex (more sugars linked together)
– Starches found in bread, pasta, potatoes, cereals
36. Proteins
• Made up of building blocks or amino acids
• 11 amino acids body can produce
• 9 amino acids body can’t produce
• All provide 4 calories per gram
37. Fats
• Dietary fat is part of healthy diet
• Saturated and Unsaturated
• All provide 9 calories per gram
38. Vitamins and Minerals
• Small
• Powerful nutrients
• Best obtained through food
• Do not provide calories for energy
39. Energy Balance
• Maintain weight: calories = energy output
• Lose weight: use more energy than take in
• Gain weight: More calories than you use
– Difference:
• 1 12oz soda = 30 min of brisk walking most
days or
about 150 calories of energy
• 150 Calories of energy = 5 lbs in 6 months
40. Energy Balance
• Reducing calorie intake by 150 calories
along with moderate exercise could
double weight loss to:
– 10 lbs in 6 months
– 20 lbs in 1 year
41. Balancing intake
• 1 Sm chocolate chip cookie (50
calories) = 10 min briskly walking
• Large gourmet cookie vs. sm cookie =
40 min raking leaves
• 1 hr walking (20min/mile) = 1 jelly donut
• Fast food combo meal (double cheese,
extra lg fries, 24 oz soft drink = running
2 1/2 hours at 10 min/mile pace
42. Eating tips
• ¾ Plate rule – Make grains, legumes,
fruits and vegetables 75% of your meal.
Make meat and dairy other 25%.
• Choose most brightly colored fruits &
vegetables
• Eat fish or seafood once a week
• Drink more tea
• Chinese food-drain off extra sauce
(most fat located here)
43. Eating Tips
• Avoid drinking meal at coffee shop
– Typical grande mocha = 400-600 calories
• Be wary of low-fat versions
– Not always a big bargain
• Always drink lots of water
• Choose pizza wisely
– Vegetable toppings
– Less meat and cheese
44. Eating Tips
• Eat slowly
• Ask for sauces, gravy, and salad
dressing on the side
• Use low-calorie or fat free dressings
• Limit alcohol
• If portions large, take some home
• Avoid Jumbo, giant, deluxe, biggie, and
super sized items
45. Fast Food
• America has been called “Fast Food
Nation”
– Everyday, 1 in 4 American eat it
• Eating out is “cheapest” option
• Not many nutritious options
– Too much salt, fat, or sugar
– Larger than normal portions
46. Healthy Fast Food
• Grilled chicken
• Grilled fish
• Whole wheat rolls
• Fruit
• Fruit and yogurt
• Baked potato
• Single hamburger
• Low fat deli sandwich
on wheat bread or Pita
bread
• Wraps on whole wheat
• Fat free milk
• Water
• Salad with dressing on
side
47. Unhealthy choices
• Chicken nuggets
• Croissant breakfast sandwiches
• Fried Fish
• Fried Chicken
• Large or Jumbo size fries
• Onion rings
• Double and triple patty burgers
48. Comparison
• Meal #1
• McDonald’s ¼ pounder
w/cheese, lg fries, 16
oz soda
– 1,166 calories
– 51 g fat
– 95 mg cholesterol
– 1,450 mg sodium
• Meal #2
• McDonald’s
hamburger, sm fries,
16 oz diet soda or
water
– 481 calories
– 19 g fat
– 30 mg cholesterol
– 665m mg sodium
50. Sleep Facts
• As group, 18 to 24 yr olds suffer more from
impaired performance due to lack of sleep
• Young people require between 8 and 10
hours of sleep a night
• Fatigue involved in 1 of 6 fatal road
accidents
• Insufficient sleep can cause hormone linked
to obesity
51. More Sleep Facts
• Average adult requires 8-8.5 hrs sleep
• Average adult obtains < 7 hrs
• Falling asleep in < 5 min = sleep deprived
• Should take 10-15 minutes to fall asleep
• REM sleep occurs for about 2 hrs in
bursts
– Dreaming happens during REM sleep
– Usually begins about 90 min after falling
asleep
52. Sleep Patterns
• 2 Main types of sleep patterns
– REM – Rapid Eye Movement
• Happens only in short bursts
– NREM – Non Rapid Eye Movement
• All other stages of sleep
• Circadian cycle- natural sleep cycle
of your individual body
53. Tips to improve sleep
• Avoid stress 2-3 hours before sleeping
• Exercise – finish 30-60 before sleeping
• Stick to a ritual
• Make room dark, cool, and quiet
• Be careful with caffeine drinks
• Quit smoking
• Take a nap if sleep deprived
54. Changing sleep
schedule
• 15% consider themselves morning people
• 20% consider themselves night people
• Remainder are indifferent or mid-range
• Use chronotherapy
– Shifting sleeping hours by 30-45 min per day
– Will eventually change sleep habits
55. Epworth Sleepiness Scale
• How likely are you to
fall asleep in the
following situations?
– 0=Never dose
– 1=Slight chance
– 2=Moderate
chance
– 3=High chance
1. Sitting & Reading
2. Watching TV
3. Sitting inactive in public
place (theater)
4. Passenger for hour w/out
break
5. Lying down to rest in
afternoon
6. Sitting & talking to someone
7. Sitting after lunch-No alcohol
8. In car, stopped a few
minutes for traffic
56. Epworth Scale
• A score <8=Normal sleep function
• A score 8-10=Mild sleepiness
• A score 11-15=Moderate sleepiness
• A score 16-20=Severe sleepiness
• A score 21-24=Excessive sleepiness
58. Stress
• “Wear and tear” our bodies
experience as we adjust to our
continually changing environment
– It has physical and emotional effects
– Can be either positive or negative
61. Stress
• Goal: Not to eliminate stress from
your life, but to learn how to
manage it and how to use it to your
advantage.
–Find the optimal level of stress
which will MOTIVATE you, but not
OVERWHELM you
62. Optimal Stress for Me
• No single level of stress is
good for everyone
–Some people need constant
change
–Some people need stability
(Everyone is different)
63. Managing Stress
• Become aware of your stressors
and your emotional and physical
reactions
– Notice your stress (Don’t ignore it)
– Determine what events distress you
– Determine how your body responds to
the stress.
64. Managing Stress
• Recognize what you can change
– Can you change/avoid/eliminate
stressors?
– Can you reduce their intensity?
– Can you shorten exposure to stressors?
(Take a break, leave the physical premises)
– Can you devote time and energy to make
changes?
(Goal setting, time management)
65. Managing Stress
• Reduce intensity of your
emotional reactions to stress
– Stress triggered by perception of danger
– Are you expecting to please everyone?
– Do you feel you must always prevail?
• Work on adopting more moderate views
– Stress is something you can cope with
– Not something that overpowers you
66. Managing Stress
• Learn to moderate your physical
reactions to stress
– Slow, deep breathing will bring HR and
breathing back to normal
– Relaxation techniques can reduce muscle
tension
• Biofeedback
• Music
• Yoga
• Progressive Muscular Relaxation
67. Managing Stress
• Build your physical reserves
– Exercise cardio fitness 3-4 times
week
• Moderate prolonged exercise best
– Eat well balanced nutritious meals
– Maintain ideal weight
– Avoid nicotine, excessive caffeine
– Take breaks during work
– Get enough sleep
68. Managing Stress
• Maintain your emotional
reserves
– Develop some mutually supportive
friendships/relationships
– Pursue realistic goals that are
meaningful to you
– Expect frustrations, failures, and sorrows
– Be a friend to yourself
69. Stress
• If stress becomes too overwhelming,
contact:
•Talk to your counselor
•Talk to a teacher
•Talk to a friend
•Talk to someone
70. Health and Wellness:
What everyone should know
Pat Duncan
Labette Talent Search
620-820-1035
patd@labette.edu