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Staying Healthy
I. What is healthy?
II. Whole person concept
III. Diet
IV. Exercise
V. Attempting to change
VI. Body image
I. What is healthy? Do you consider yourself to be healthy? Health is dependent upon:
Personal lifestyle choices Genetics Environmental conditions Technological development of your country Gender, ethnicity, cultural issues Age-specific risks Potential for accidents
A. Life expectancy Life expectancy: 77.6 years (U.S. woman) http://www.cdc.gov/nchs/fastats/lifexpec.htm
B. Leading Causes of Death… All women
Heart Disease 365,953 Cancer 267,009 Stroke 102,892 Chronic lower respiratory di
seases 62,005
Diabetes 37,699 Influenza and pneumonia
36,655 Alzheimer's disease 35,120 Accidents 34,083 Kidney disease 19,440 Septicemia 17,687
African American women Heart Disease 40,783 Cancer 29,128 Stroke 11,195 Diabetes 7,250 Kidney disease 3,837 Accidents 3,746 Chronic lower respiratory di
seases 3,369
Septicemia 3,341 Influenza and pneumonia
3,075 HIV 2,448
From Health, United States 2002, Centers for Disease Control and Prevention, National Center for Health Statistics
Leading causes of death cont. Asian American/Pacific
Islander and Native Hawaiian women Cancer 4,356 Heart Disease 3,926 Stroke 1,733 Accidents 621 Diabetes 556 Influenza and pneumonia
528 Chronic lower respiratory di
seases 411
Kidney disease 273 Hypertension 179 Septicemia 170
Hispanic American/Latina women Causes Deaths Heart Disease 12,253 Cancer 10,022 Stroke 3,322 Diabetes 2,821 Accidents 2,134 Influenza and pneumonia
1,322 Chronic lower respiratory
diseases 1,238 Perinatal conditions 951 Chronic liver disease and
cirrhosis 875 Kidney disease 841
Health Assessment
II. Whole person concept When examining your lifestyle, it is important
to look at the “whole” picture of your health Mind, Body & Spirit (psyche, soma, spirit)
Emotional, attitudinal & mental state Physical status Philosophy about living for yourself and living with others
Factors that influence your status as a whole person: Endogenous – event that occur within you Exogenous – external events
Six dimensions of wellness Physical – willingness to take time each week to pursue activities
that increase physical flexibility and endurance Emotional – awareness and acceptance of a wide range of
feelings for oneself and others Social – willingness to actively participate in and contribute to
efforts that promote the common welfare of one’s community Occupational – personal satisfaction and enrichment one
experiences through work Intellectual – self-directed behavior that includes continuous
acquisition, development, creative application and articulation of critical thinking
Spiritual – willingness to seek meaning and purpose in human existence, to question everything and to appreciate the intangibles that cannot be explained or understood readily
III. Diet
A. YOU ARE WHAT YOU EAT… The body as a “machine”, metabolizing food
for energy & cellular components Energy – the Calorie (C) amount of heat required
to raise the temperature of a kilogram of water from 14.5 ºC to 15.5 ºC
1 gm of carbohydrate = 4 calories 1 gm of protein = 4 calories 1 gm of fat = 9 calories
B. New food pyramid http://www.mypyramid.gov/ Eat whole foods (not processed) Eat local, seasonal organic foods if possible A “healthy diet” is one that:
1) Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products;
2) Includes lean meats, poultry, fish, beans, eggs, and nuts; and
3) Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
C. Vitamins & Minerals
13 essential vitamins (table 17-1) Water soluble Fat soluble
17 essential minerals (table 17-2)
IV. Exercise – our bodies in motion Even light to moderate activity several times per week can help reduce the risk of cardiovascular disease
Men more likely to engage in leisure-time, moderate, or regular (5x week) physical activity, WHY?
“we are what we repeatedly do” - Aristotle 3 major kinds of physical activity:
Cardio training Strength training Flexibility training
Adults should strive to meet either of the following physical activity recommendations. • Adults should engage in moderate-intensity physical activities for at least 30 minutes on 5 or more days of the week.OR • Adults should engage in vigorous-intensity physical activity 3 or more days per week for 20 or more minutes per occasion
http://www.cdc.gov/nccdphp/dnpa/physical/index.htm
V. Attempting to changeA. Learning and Behavior1) Positive reinforcer – rewarding
if your behavior is followed by something perceived by you as rewarding then you will be more likely to repeat that behavior
2) Negative reinforcer – removal of something uncomfortable if your behavior is followed by the removal of something
uncomfortable to you, then the likelihood that you will repeat that behavior increases
3) Punishment – presentation of something uncomfortable When your behavior is followed by punishment, the
likelihood of that behavior being repeated by you decreases
Resistance to change…
There may be interfering beliefs or values that hold you back
Motives may contribute to your resistance
B. Planning your lifestyle change Take a Personal inventory Have a Positive attitude Create a Plan of action
1) Assess your behavior
2) Set specific & realistic goals
3) Formulate intervention strategies
4) Evaluate your progress
One theory of behavior change Before you attempt any change, it is important to do a
"motivation check". Make 2 lists – list #1 benefits of the current behavior; list #2 the
benefits that you anticipate from the proposed change. Identify cues that trigger unwanted behaviors & also identify
barriers to your change - situations, people, or emotions that will make your change difficult.
Unfreezing to refreezing theory1) Unfreezing – becoming ready to consider change through an
attitude shift2) Problem diagnosis – understanding why current behavior exists
& expected positive outcome from behavior change3) Goal setting – (short & long term)4) Refreezing – when a new behavior becomes integrated,
routine, ongoing and stabilized