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Wellness
And
HealthyLifestyle
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Wellness
The integration of manydifferent components that
expand ones potential tolive (quality of life) and
work effectively and tomake significant
contribution to the society.
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* term used to
describe as the
positive
componentsof health
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Components of Wellness
1. Emotional-Mental Wellness
ability to cope with dailycircumstances and deal with
personal feelings in a positive,optimistic and constructive
manner.
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2. Intellectual Wellness
ability to learn and useinformation to enhance
the quality of dailyliving and optimal
functioning
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3. Physical Wellness
ability to function effectivelyin meeting the demands of
one days work and to usefree time effectively.
It includes physical fitnessand possession of goodmotor skill.
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4. Social Wellness
ability to interact with others
successful and to establishmeaningful relationships that
enhance quality of life for allpeople involved in theinteraction.
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5. Spiritual wellness
ability to establish a
values system and acton the systems of
beliefs
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Quality of Life
A term used to describewellness. An individual withquality of life can enjoyably dothe activities of life with little
or no limitation and canfunction independently.
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Protein
basic building blocks of the body. provides the basic structural
properties of the cell and thesource of enzymes and hormonesin the body.
formed from 20 different aminoacids
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9 essential amino acids mustbe obtained directly from diet.
complete proteins: contains allthe essential amino acids. e.g.,meat, dairy products and fish.
incomplete proteins are beans,nuts and rice.
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Carbohydrates
primary energy food for vigorousmuscular activity.
found in the body form of glucose
and glycogen. forms of carbohydrates includes
lactose (milk sugar), fructose (fruitsugar), and starches.
Table sugar is not equal to blood
sugar!
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Fats
* used as source of energy in the body and iscapable of being stored. It is the carrier ofvitamins A, D, E and K.
2 Kinds:1. Saturated fats-dietary fats that are usually
solid at room temperature and come
primarily from red meats, dairy productsand eggs.
* source of LDL (low density lipo-lipids)
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2. Unsaturated fats
* liquid at room temperature and
come primarily from vegetables
a. Monosaturated
* Decreases LDL w/o decreasingHDL
b. Polysaturated* Decreases LDL but also decreases
HDL
l
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Minerals
group of 22 metallic elementsvital to cell functioning;
minerals are part of enzymes,
hormones and vitamins. Calcium: bone, muscle and
muscle development. Iron: for the blood to carry
adequate oxygen.
Ph h b ild b d h
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Phosphorous: builds bones and teeth
Sodium: regulates the water in the body
Zinc which aids in the healing process Potassium: roper muscle function
Water Medium for transporting
nutrients and hormones
removal of wastes in the body.
Regulates body temperature.
S
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Stress* A mental, emotional, or physical
response to an event or some real orimagined factor in life.
* can result from excitement or fromfrightening and threatening events.
Stressor
* Event or condition that causes stress.1. Eustress-improves and enhances performance and
healthy living.
2. Distress-a harmful and unpleasant stress.
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Physical Activity and
Stress Management Physical activity can provide relief
from stress.
Physical activity is associated with areduced physiological response that
is similar, in many ways to thebodys response to psychosocialstressor.
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* Physical activity can improvemental health.
Exercise can reduce anxiety,
aid in recovery fromdepression
assist in efforts in eliminatingnegative health behaviors.
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Stress, Sleep and
Relaxation* Circadian rhythm
* Stress can be both a cause and aconsequence of impaired sleep.
* One must get adequate sleep.* Average adult needs between 7-8
hours per night.
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Guidelines for Good
Sleep1. Be aware of the effects of the
medications.
2. Avoid tobacco use. Nicotine is astimulant and can interfere sleep.
3. Avoid excess alcohol.
4. Avoid vigorous activity before
bedtime.
5 Sl i l h
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5. Sleep in a room cooler thannormal.
6. Avoid hard-to-digest foods latein the day as well as fatty and
spicy foods.7. Avoid large meals late in the day
or right before bedtime.8. Avoid too much liquid before
bedtime.
9 A d d d
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9. Avoid naps during day.
10. Go to bed and get up at thesame time each day.
11. Do not study, read, orengage in other activities inyour bed.
12. If having sleep a difficulty,do not stay in bed.
h
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Coping with Stress
Coping- a persons constantly changingcognitive and psychological efforts to
manage stressful situations.3 Basic Strategies in Coping with Stress
1. Emotion focused- adapting to stress that in based on
regulating the emotions that cause
or result from stress.
2 A i l f d
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2. Appraisal focused
- adapting to stress based on changing
the perceptions of stress andresources of coping.
3. Problem focused- adapting based on the source of the
stress.
Avoidant coping
- seeking immediate temporary relief
through distraction or self-indulgence.
l h
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Relaxation Techniques
1. Exercise-decreases musculartension
2. Deep breathing
3. Progressive muscle relaxation
4. Biofeedback
5. Therapeutic massage
L f l
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Lifestyle
* Pattern of behavior or ways anindividual typically lives
* includes activities of daily living as
well as some sports and recreationalactivities
Lifestyle physical activity is thefoundation of an active lifestyle
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LIFESTYLE
PHYSICAL ACTIVITY
INACTIVITY
EXERCISE
FOR
FLEXIBILITY
EXERCISE
FOR STRENGTH
AND
MUSCULAR
ENDURANCE
ACTIVE
AEROBIC ACTIVITY
ACTIVE SPORTS
AND
RECREATION
1 t b li i l t (1 MET)
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1 metabolic equivalent (1 MET)-amount of energy expended at rest.
Aerobic Physical Activities- moderate intensity physical activities
- aerobic metabolismAnaerobic Physical Activities
- activities performed at greatintensity
- bodys demand for oxygen exceeds
its abilit to su l it
Lif l Ch
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Lifestyle Change
important to reduce illnessand avoid debilitating
conditions.
age, gender, heredity, socialstatus, current health and fitnesslevel affect health behavior
L di C f D th
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Leading Causes of DeathCurrent 1900
1. Heart Disease Pneumonia
2. Cancer TB
3. Stroke Diarrhea
4. Bronchitis/Emphysema Heart Disease
5. Injuries/Accidents Stroke
6. Diabetes Liver Disease
7. Pneumonia/Flu Injuries
8. Alzheimers Cancer
9. Kidney Disease Senility
10. Se ticemia Di theria
Benefits of Lifestyle Physical Activities
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Benefits of Lifestyle Physical Activities
1. Improves metabolic fitness-includes
normal lipid levels, normal BP, normalblood sugar level and healthy body fatslevel.
2. Promotes cardiovascular fitness.3. Reduces risk of disease and early
deaths.4. Helps to have longer sleep
5. Enhances self esteem and lessen the
incidence of depression and anxiety.
Free time
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Free time
Recreation
- something that you do for amusement orfor fun
Leisure
- time that is free from the demands ofwork.
- more than a free time; it is an attitude.Play
- activity done of ones own free will. It isrim ril in rin i
Time Management
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Time Management
- Effective time management helps to adapt to the
stress of living.
Strategies in Managing Time
1. Know how to spend time2. Set goals and deadlines
3. Prioritize
4. Write it down
5. Include recreational activities in the schedule
6. Make the most of the time
7 A id ti ti