Personal Wellbeing - Healthy Living Tips_July 2023, a presentation by Dr Leju Benjamin Modi, a South Sudanese medical doctor. Young people face unique challenges in today's fast-paced and complex world. This masterclass offers valuable insights and practical skills tailored to their specific needs. This session intends to help young individuals gain the necessary tools to foster personal wellbeing, manage self-harm tendencies, cope with stress, and address trauma effectively. Investing in their mental health and well-being is crucial for achieving personal growth, resilience, and overall happiness.

1. PERSONALWELLBEING–HEAL
THY
LIVINGTIPS
© DR LEJU BENJAMIN MODI (MBChB)
(FOR EFSS AUDIENCE ON ZOOM)
JUL
Y15, 2023
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2. DISCLAIMER
Theinformation discussedin thispresentation is
strictly for healthawarenessandinformation
purposesto theaudienceandmustnot beusedfor
makingself diagnosisand/orprescriptions!
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3. Who Registered for this Training? – 82!
65
17
69
13
25
38
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2 2 1
0
10
20
30
40
50
60
70
80
M F South
Sudan
Outside
South
Sudan*
E-Mail Facebook WhatsApp Twitter Website Friend
Sex Location Mode of Information about Training
Registered Participants Characterization
• * Outside South
Sudan included
participants from
Uganda, Tanzania,
Kenya, Ethiopia,
Sudan, and Egypt
• Occupation varied
widely – students to
freelancers,
employed,
professionals, etc.
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4. KNOWLEDGECHECK….
1. What is wellbeing?
2. What are someformsof wellbeing you know?
3. Howwould youensureyour personal wellbeing?
4. What medical tests/procedures would youwant to do as
part of your general wellbeing?
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5. OUTLINE
• What is(general)wellbeing?
• Different formsof wellbeing:
✓ Physical wellbeing
✓ Emotional wellbeing
✓ Occupational wellbeing
✓ Social & cultural wellbeing
✓ Intellectual wellbeing
✓ Financial wellbeing
✓ Environmental wellbeing
• Wellness packages
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6. “Health iscreated and lived by people
within the settingsof theireveryday life;
where they learn, work, play, and love.”
(TheOttawa Charter, 1986)
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7. WHA
T IS “WELLBEING”?
• No single definition (bsigroup.com).
• Theconceptof wellbeing reflects that manypopulations, particularly
thosein high income countries, are moving up ‘Maslow’s hierarchy of
needs' (next slide):
• “Human life will never be understood unless its highest aspirations are taken
into account. Growth, self-actualization, the striving toward health, the quest for
identity and autonomy, the yearning for excellence (and other ways of
phrasing the striving “upward”) mustby now be accepted beyond question asa
widespread and perhaps universal human tendency” (Maslow, 1954,
motivation and personality, pp.Xii-xiii)
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9. • “A composite measure of how good an individual feels at the
physical, mental and social levels” (Szalai & Andres, 1981).
• “The subjective state of being healthy, happy, contented,
comfortable, and satisfied with one’s life.” (Waddell & Burton,
2006)
• WHO defines health as “a state of complete physical, mental and
social wellbeing and not merely the absence of disease or
infirmity."
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10. • Well-being hasbeen defined as the combination of feeling good and
functioning well; the experience of positive emotions such as
happiness and contentment as well as the development of one’s
potential, having some control over one’s life, having a sense of
purpose, and experiencing positive relationships (Huppert FA,
2009).
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11. PHYSICALWELLBEING
• Being aware of your body and of what it needs to remain fit and
healthy throughoutyour lifetime.
• Taking care of your physical body so that you are able to carry out
your daily activities aswell aspossible.
• Feeling physically well also has a significant impact on your mental
health.
• Includes paying attention to your diet and physical activity levels. It also
includes monitoring your stress levels, your use of alcohol, tobacco and
drugs.
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12. TIPS FOR PHYSICAL WELL-BEING:
• Build regular physicalactivity (at least 30 minutesof moderate to vigorous
activity, or 3 timesa week for 1hr each) into your daily routine.
• If youare desk-based aim to get up,stretch and movearound regularly
throughoutthe day.
• Planand prepare healthy foods (water, fruits, balanced diet) – next slides
• Be aware of your alcohol consumption and aim to stay below the maximum
recommended number of drinks/units per week (no more than 10 and 4
standard drinks for menand women,respectively) (Australia Government)
• If yousmoke,consider quitting!
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13. What is a Healthy Diet?
• Macronutrients (carbohydrates, proteins, and fats) taken in appropriate
amounts to meet body needs without excesses while providing for
sufficient micronutrients/minerals (vitamins, zinc, iron, copper,
magnesium, potassium, selenium, etc.) and hydration (taking water) to
meet body needs
• The Dietary Approaches to Stop Hypertension (DASH) study discovered
that the DASH-diet – now considered a “healthy/heart-friendly diet” –
should be low in fat and rich in fruits, vegetables, and low-fat dairy,
resulting in lowered blood pressures when compared to the standard
Western Diet, which is low in fruits and vegetables and high in fats and
sodium (Lawrence J. Appel, et al, 1997, NEJM;
https://www.nejm.org/doi/full/10.1056/nejm199704173361601 )
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Nutrient Body Function Sources
Carbohydrates Primary source of energy for the
body
Grains (whole grains best), fruits, root
tubers, etc.
Proteins Body-building Animals (meat, fish, dairy, eggs) and
Plants (soya, nuts, grains, legumes)
Fats (lipids) Primary cell structure;
Source of cell energy
“Good” fats (fish, many plant-derived
oils, nuts, seeds) and “Bad” fats
(animal products, some plant-derived
oils)
Micronutrients Normal growth; body function;
cell integrity
Most whole foods/fruits – pumpkins,
bananas, carrots, green vegetables, etc.
Water 67% of lean body mass/total
body weight; also contains some
micronutrients

15. https://www.facebook.com/diptohealth/photos/a.1285987398223337/2188788091276592/?type=3
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16. EMOTIONALWELLBEING
• According to the WHO, emotional health is "a positive state of wellbeing which
enables an individual to be able to function in society and meet the demands of
everyday life."
• Being aware of thoughts and feelings and how they affect our behaviour. By being
aware of our emotions and how they impact uswe are better able to respond rather
than react to daily challenges and demands.
• Resilience, being able to cope with daily challenges and demands and managing
stressare all part of emotional wellbeing.
• Stress is a normal part of everyday living, we all need somestressto motivate us and
to challenge us. However, when stress becomes chronic or constant it can become a
serious risk to your health and wellbeing. Learning how to manage stress starts with
good self-care and reaching out for support whenyouneed it.
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17. TIPS FOR EMOTIONAL WELL-BEING
• Making an effort to connectwith colleagues, family and friends
• Beingclear about your work role, responsibilities and capabilities
• Askingfor help whenyouneed it through your line manager or other
colleagues and supports
• Recognisingyour signsof stressand prioritising self-care/avoiding the
stress(seewww.Yourmentalhealth.Ie)
• Getting plenty of sleep and allowing time to recharge and relax
outside of work
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18. TIPS FOR EMOTIONAL WELL-BEING (CONT’D)
• Being physically active every day (www.Getirelandactive.Ie)
• Having hobbies and/or pastimes
• Creating opportunities to learn newskills(www.Hseland.Ie)
• Meeting newpeople and having new experiences
• Caring for your physical wellbeing (www.Healthpromotion.Ie)
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19. OCCUPATIONALWELLBEING
• Occupational wellbeing is about feeling sufficiently skilled and capable of
fulfilling yourday to day employmentwith the opportunity for
learning, progressionand growth, ina safe, healthy and supportive work
environment.
• TIPS FOR OCCUPATIONAL WELL-BEING:
• Learn about the supports and benefits available to you.
• Attend induction days, mid-career and pre-retirement seminars
• Stretch often if youare desk-based
• Useyour leave days!
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20. SOCIAL& CULTURAL WELL-BEING
• Your social wellbeing refers to your ability to interact with people around you and to
create connections that support you in your daily life. Having and maintaining
social/community links of support (e.g., relationships, friends, family, colleagues, a
club, a group) are very important for maintaining positive health and wellbeing,
senseof belonging and being valued and cared for.
• This network provides opportunities for sharing, talking, having fun, learning and
getting and giving support.
• Yoursocial wellbeing isalso impacted by your cultural wellbeing. Thisiswhenyou feel
that you are accepted and supported to freely express your individual differences,
whether they relate to your beliefs, values, ethnicity, sexuality, spirituality or sense of
identity.
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21. TIPS FOR YOUR SOCIAL ANDCUL
TURAL WELL-BEING:
• Engaging in social groups to which you belong and aiming to forge new
connections
• Joining or establishing a club, group, organisation, class
(sports/book/music/woodwork/faith-based/arts)
• Participating in staff eventsand activities
• Volunteering in your local community
• Taking up a new hobby or learning a skill that involves meeting other people
• Learning about and sharing with other cultures within your work place and
community
• Signing up for a personal development course
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22. INTELLECTUALWELLBEING
• Intellectual wellbeing is about getting personal and professional fulfilment in
work while still maintaining balance in our lives outside of work. It isalso about
expanding your knowledge and skills and engaging in creative and mentally
stimulating activities.
TIPS FOR YOUR INTELLECTUAL WELL-BEING:
• Accessa range of online learning and professional work hubs
• Seek out and request opportunities to attend continuing professional
development events,suchasmasterclasses,online learning, staff upskilling and
opportunities for newwork experiences.
• Bereceptive to newwaysof looking at things– it canbea 6 ora 9!
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23. FINANCIALWELLBEING
• Is being aware of your money and being able to manage and
plan your finances by balancing, saving and spending
efficiently and within one’s means.
• As an employee, there are many financial benefits and
supports available to you. It is important to understand your
own personal situation and what you might require to have
good financial wellbeing.
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24. TIPS FOR YOUR FINANCIAL WELL-BEING
• Knowyour financial entitlements and responsibilities and the supports
available to you.
• Checkyour payslips and any financial correspondenceyou receive.
• Stay up to date with your tax requirements and entitlements.
• Familiarise yourself with your pension entitlements.
• Avail of financial advice shouldyourequire it.
• Save/invest!
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25. • Your surroundings and how you interact with them impact on your health
and wellbeing, therefore, having a safe and healthy work environment
is essential.
• Being aware of how to reduce risks and hazards and how to access
supports to help youdo soisfundamental to your wellbeing.
TIPSFOR YOUR ENVIRONMENTAL WELL-BEING
• Adhere to health and safety guidelines including hygiene and infection
control measures.
• Be aware of potential risks and hazards in your work environment and
minimisethemasfar aspossible.
ENVIRONMENTAL WELLBEING
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26. Aim to contribute to an overall healthier work environment by consciously
making an effort to protect our wider environmental resources through
sustainable practices:
• Putsustainability asan agenda item at team meetings.
• Usereusable cups,glassesand crockery, and adhere to any governmentban
on purchasing environmentally unfriendly products.
• Turnoff non-essential equipment, lighting and appliances whennot in use.
• Segregatewaste into appropriatewaste streamsand conservewater where
possible.
• Walk or cycle to work if possible to benefit you and the environment.
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27. WELLNESSPACKAGES
• T
o live a healthy life requires one to be aware of disease risk factors,
especially risk factors for chronic diseases suchas diabetes, hypertension, and
cancers.
• Wellness activities are paramount in helping people know if they have risk
factors for chronic diseases; learn how to prevent disease risk factors or help
clients detect chronicdiseasesearly before the onsetof complications.
• Wellness activities include lifestyle modification to reduce risk of disease; as
well as undergoing routine medical checkups to determine disease
risk/presence early.
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28. The following are recommended to be performed as part of wellness
package for all adult ages/sex. T
o be done every 2 – 5 years & 1 – 2
years below &abovetheage of 40 years, respectively.
• Vital signs (respiratory rate, heart
rate, blood pressure) & body mass
index (kg/Height in sq. m)
• General physical examination by a
trained healthcare worker
• Eyecheck(vision, color)
• Complete blood count (CBC)
• Sugarprofile (random; HbA1C)
• Lipid (fat) profile (cholesterol, etc.)
• Renal/kidney function(renal disease)
• Liverfunction(liver disease)
• Urine tests(infections,renal disease)
• Uric acid (gout)
• Infections(hepatitis, syphilis, etc.)
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29. The following are recommended to be performed as part of
wellness package for all sexes aged 40 and above. T
obe done
every1 –2years.
• Thyroidfunctiontests (hormones)
• Tumor(cancer)markers(intestinal,liver cancer)
• Bloodinstool(intestinalcancers, etc.)
• Cardiovasculartests(heart function,blood flow)
• Imaging(ChestX-ray;AbdominalUltrasound)
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30. The following are recommended to be performed as
partofwellnesspackageforthedifferent ages/sexes...
• Cervical cancerscreeningfor females aged 21 – 30 (every 3 – 5 years); >30
years old (every 1 – 2 years)
• Monthly breast self-exam, several days after periods, for females from puberty
onwards.
• Prostatesurface antigen (PSA,for prostate cancer)in malesaged 50+ (every 1
– 2 years)
• HIVcounseling& testing for all the sexually active – asper national guidelines
• Psychiatricreview for all – wheneverdeemed necessary.
• Havea checkup(health record) book – keep all routine wellnesschecks
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33. REFERENCES/ACKNOWLEDGEMENTS
• WHO website
• Yourmentalhealth.Le
• EBClinic, Munuki, Juba
• Huppert FA.Psychological well-being: evidence regarding itscausesand
consequences†. Appl2009;1(2):137–64. Https://doi.Org/10.1111/j.1758-
psychol health well being. 0854.2009.01008.X.
• Mind.org.uk
• Www.Getirelandactive.Ie; Www.Hseland.Ie; Www.Healthpromotion.Ie
• https://www.nejm.org/doi/full/10.1056/nejm199704173361601
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34. COMMENTS/Q&A….??
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