Date post: | 27-Jun-2015 |
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1.06 Understand the fundamentals of wellness
Practices that Practices that
promote wellnesspromote wellness
1.06 Understand the fundamentals of wellness
Practices that promote wellness
1) Good nutritionGood nutrition
2) Physical activity Physical activity
3) Health screenings and Health screenings and examinations examinations
4) Stress management Stress management
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Practices that promote wellness
Good nutritionGood nutrition
1.06 Understand the fundamentals of wellness
Practices that promote wellness 1) Good nutritionGood nutrition
Nutrition relates to food and all Nutrition relates to food and all body processes requiring food.body processes requiring food.
Promotes a healthier body and Promotes a healthier body and mindmind
Aids in:Aids in: resistances to illnessresistances to illness weight managementweight management
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 1) Good nutritionGood nutrition
Functions of good nutritionFunctions of good nutritionProvides heatProvides heatPromotes growthPromotes growthRepairs tissueRepairs tissueRegulates body processesRegulates body processes
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 1) Good nutritionGood nutrition
Food groupsFood groups GrainsGrains FruitsFruits VegetablesVegetables ProteinProtein DairyDairy
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FruitsFruitsGrainsGrains
ProteinsProteinsVegetablesVegetables
DairyDairy
1.06 Understand the fundamentals of wellness
Practices that promote wellness 1) Good nutritionGood nutrition
Food groupsFood groups
GrainsGrains 6-8 oz. per day6-8 oz. per day fiber-rich: % of daily valuefiber-rich: % of daily value
10-19% good10-19% good20% excellent20% excellent
Half of daily intake should be whole Half of daily intake should be whole graingrain
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 1) Good nutritionGood nutrition
Food groupsFood groups
FruitsFruits 1 1/2 – 2 cups per day1 1/2 – 2 cups per day
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 1) Good nutritionGood nutrition
Food groupsFood groups
VegetablesVegetables 2-3 cups per day2-3 cups per day
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 1) Good nutritionGood nutrition
Food groupsFood groups
ProteinProtein 5-7 oz. per day5-7 oz. per day
Ex. 1 oz. of meat = 1 servingEx. 1 oz. of meat = 1 serving
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 1) Good nutritionGood nutrition
Food groupsFood groups
DairyDairy 3 servings per day 3 servings per day
Ex. 1 cup of milk = 1 servingEx. 1 cup of milk = 1 serving
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 1) Good nutritionGood nutrition
Other guidelinesOther guidelines:SodiumSodium – less than 2,300 mg of sodium daily (1 tsp)PotassiumPotassium – consume potassium-rich foods
fish meat fruits vegetables
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 1) Good nutritionGood nutrition
Food safety Food safety Clean hands, surfaces and food Clean hands, surfaces and food
productsproducts Separate raw and cooked foodSeparate raw and cooked food Refrigerate food properlyRefrigerate food properly Avoid unpasteurized milk, eggs, Avoid unpasteurized milk, eggs,
and juiceand juice Avoid raw meat and Avoid raw meat and poultrypoultry
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Practices that promote wellness
Physical activity
1.06 Understand the fundamentals of wellness
Practices that promote wellness 2) Physical activityPhysical activity
Regular physical activity increases fitness level
Plays a role in prevention of chronic illness
Helps control abnormal cholesterol, diabetes and obesity
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 2) Physical activityPhysical activity
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
What type? Brisk walking, jogging, bicycling Moderate walking for pleasure,
gardening, housework
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 2) Physical activityPhysical activity
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
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 2) Physical activityPhysical activity
Other benefits of physical activity? Builds healthy bones, muscles and joints Help psychologically Illness is prevented or improved through
regular physical activity
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Practices that promote wellness
Health screenings and
examinations
1.06 Understand the fundamentals of wellness
Practices that promote wellness 3) Health screenings and examinationsHealth screenings and examinations
Blood tests cholesterol glucose hemoglobin
Blood pressure Colonoscopy Dental screenings Papanicolaou stain
Mammograms Prostate
examination Vision screening
Complete physical examination to include:
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Practices that promote wellness
Stress management
1.06 Understand the fundamentals of wellness
Practices that promote wellness 4) Stress management Stress management
STRESSSTRESSAny change causes stress
events internal or external forces situations
Change can be good or badStress can be good or bad
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 4) Stress managementStress management
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 vision4. There is a burst of energy
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 4) Stress managementStress management
After the challenge is met 1. Opposite reactions occur 2. Body systems return to normal 3. Fatigue follows Repeated stress reactions cause
disease
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 4) Stress managementStress management
Stress Related Disorders Allergies Depression Digestive disorders Headaches Heart disease High blood pressure Muscle tension
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 4) Stress managementStress management
Avoid stressAvoid stress
Alter stressAlter stress
Accept stressAccept stress
Adapt to stressAdapt to stress
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 4) Stress managementStress management
– Avoid stressAvoid stress 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
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 4) Stress managementStress management
– Alter stressAlter stress Express feelings in a respectful way Be assertive and honest Compromise when necessary Use time wisely
Plan ahead Get things done on schedule
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 4) Stress managementStress management
– Accept stressAccept stress Accept the things you can not change Look for the bright side of a situation Share your feelings with
Family Friends Therapist
Learn to forgive
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 4) Stress managementStress management
– Adapt to stressAdapt to stress Try to view a situation from all angles Look at the “big picture” Adjust your standards Focus on the positive
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 4) Stress managementStress management
-Make time for fun and relaxationMake time for fun and relaxation 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
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1.06 Understand the fundamentals of wellness
Practices that promote wellness 4) Stress managementStress management
-Adopt a healthy lifestyleAdopt a healthy lifestyle• Exercise regularly• Eat a healthy diet• Reduce caffeine and sugar• Avoid alcohol, cigarettes, and drugs• Get enough sleep
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1.06 Understand the fundamentals of wellness
Practices that promote wellness
1) Good nutritionGood nutrition
2) Physical activityPhysical activity
3) Health screenings and Health screenings and examinations examinations
4) Stress management Stress management
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