1) Good nutrition
2) Physical activity
3) Health screenings and examinations
4) Stress management
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Practices that promote wellness

Practices that promote wellness
1) Good nutrition
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Nutrition relates to food and all body processes requiring food.
Promotes a healthier body and mind
Aids in:

 resistances to illness weight management
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Practices that promote wellness
1) Good nutrition
Functions of good nutrition

Provides heat

Promotes growth


Repairs tissue
Regulates body processes
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Practices that promote wellness
1) Good nutrition

Food groups

Grains
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Fruits
Vegetables
Protein
Dairy
Fruits
Grains
Dairy
Vegetables
Proteins
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Practices that promote wellness
1) Good nutrition
Food groups


Grains

6-8 oz. per day
 fiber-rich: % of daily value

10-19% good

20% excellent
Half of daily intake should be whole grain
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Practices that promote wellness
1) Good nutrition
Food groups

Fruits

1 1/2 – 2 cups per day
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Practices that promote wellness
1) Good nutrition
Food groups

Vegetables

2-3 cups per day
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Practices that promote wellness
1) Good nutrition
Food groups

Protein

5-7 oz. per day

Ex. 1 oz. of meat = 1 serving
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Practices that promote wellness
1) Good nutrition
Food groups

Dairy

3 servings per day

Ex. 1 cup of milk = 1 serving
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Practices that promote wellness
1) Good nutrition
Other guidelines:


Sodium – less than 2,300 mg of sodium daily (1 tsp)
Potassium – consume potassium-rich foods
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 fish meat fruits vegetables
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Practices that promote wellness
1) Good nutrition
Food safety

Clean hands, surfaces and food products
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Separate raw and cooked food
Refrigerate food properly
Avoid unpasteurized milk, eggs, and juice
Avoid raw meat and poultry
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Practices that promote wellness

Practices that promote wellness
2) Physical 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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Practices that promote wellness
2) Physical 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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Practices that promote wellness
2) Physical activity
What risk factors are reduced?

High blood pressure
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Diabetes
Obesity
High levels of triglycerides
Low levels of HDL
Reduces colon cancer
Lowers risk of stroke
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Practices that promote wellness
2) Physical 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

Practices that promote wellness
3) Health screenings and examinations
Complete physical examination to include:


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Blood tests

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 cholesterol glucose hemoglobin
Blood pressure
Colonoscopy
Dental screenings
Papanicolaou stain

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Mammograms
Prostate examination
Vision screening
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Practices that promote wellness

Practices that promote wellness
4) Stress management
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

Any change causes stress


 events internal or external forces situations
Change can be good or bad
Stress can be good or bad
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Practices that promote wellness
4) Stress 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 vision
4. There is a burst of energy
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Practices that promote wellness
4) Stress 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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Practices that promote wellness
4) Stress management
Stress Related Disorders


Allergies
Depression

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Digestive disorders
Headaches
Heart disease
High blood pressure
Muscle tension
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Practices that promote wellness
4) Stress management

Avoid stress

Alter stress

Accept stress

Adapt to stress
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Practices that promote wellness
4) Stress management
– Avoid stress

Use the Serenity Prayer


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
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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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Practices that promote wellness
4) Stress management
– Alter 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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Practices that promote wellness
4) Stress management
– Accept 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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Practices that promote wellness
4) Stress management
– Adapt 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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Practices that promote wellness
4) Stress management
Make time for fun and relaxation

Go for a walk

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
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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Practices that promote wellness
4) Stress management
Adopt a healthy lifestyle
•
Exercise regularly
•
•
•
•
Eat a healthy diet
Reduce caffeine and sugar
Avoid alcohol, cigarettes, and drugs
Get enough sleep
1.06 Understand the fundamentals of wellness 32

1) Good nutrition
2) Physical activity
3) Health screenings and examinations
4) Stress management
1.06 Understand the fundamentals of wellness 33