1. Health Talk on Wellness
Dr. M. A. Fatimilehin
Manager, NNPC Lagos Medical Services

2. Outline Introduction Wellness vs Healing Healthy Lifestyle (HLS)
Elements of Healthy Living
Diet – food and eating
Air
Water
Light (sunlight)
Regular Physical exercise
Avoidance of toxins
Good mental attitude
Good rest/ Work-life balance
Stress management
Regular Medical Check-up
Conclusion

3. Introduction
According to the WHO expert committee on health (1950), health is defined as a state of physical, mental and social wellbeing; and not merely the absence of disease.
Types of Health include:
Curative Health
Preventive Health
Promotive Health
Rehabilitative Health

4. Wellness vs Healing
Wellness is a multi-dimensional process of becoming aware of and practicing healthy choices to create a more successful and balanced lifestyle. 
Charles Corbin
God’s will is that we should be IN HEALTH rather than seek HEALING …3 John 2
Many people spend most of their lifetime chasing wealth; then they suddenly realize they have to spend the rest of their life chasing health
Unknown Quote

5. Healthy Lifestyle (HLS)
Will lead to Wellness
Is a choice everyone has to make
Is a battle that requires self discipline to win
Before 40 your body will support you; but after 40 you will need to support your body
How healthy you live beyond 40 will be determined by the the level of Healthy Lifestyle you adopt
Of all factors that determine health – age, environment, sex, gene (inheritance), work exposure, etc…the ones under your control are those you determine by a Healthy Lifestyle

6. 9 Elements of Healthy Living
Diet – food and eating
Air
Water
Light (sunlight)
Regular Physical exercise
Avoidance of toxins
Good mental attitude
Good rest/ Work-life balance
Stress management
Suggest others
Now let’s take them one after the other

7. Diet – food and eating
You need not just to eat well, but also to eat right
Nutrition is the process by which a person receives and uses the materials necessary for the maintenance and growth of body cells,
synthesis of enzymes and hormones, and production of energy.
It maintains one’s ability to resist infection, capacity for reproduction, and a sense of wellbeing.

8. Diet – food and eating There are three main abnormalities:
Undernutrition: when a diet is inadequate in quantity – either because it is not available or the person chose not to eat enough
Malnutrition: when a diet is inadequate in quality – amount may be enough but the essential nutrients are missing due to poor selection or not affordable.
Overnutrition: when a diet contains excessive amounts of calories and fat; at the same time, the diet may be deficient in protein and minerals.

9. Diet – food and eating
There are two extremes of eating habits namely Anorexia Nervosa(extreme weight loss due to aversion to food)
and Bulimia (bingelike overeating or unconcontrolled rapid ingestion of large quantities of food whitin a short period).
The six food groups (nutrients) necessary for cell function and growth are carbohydrates, protein, fat, minerals, vitamins and water.
Each group has peculiar functions.

10. Diet – food and eating
Apart from breast milk for a newborn, there is no food that contains all the nutrients necessary for good nutrition,
so people must vary what they eat to achieve a balance.
Eating well and eating right can only be achieved if you develop some win-win strategies for every situation you might find yourself.
The following tips may assist you.

11. Diet – food and eating Use the food pyramid guide Remember your age
Fondle with fibre
Avoid sweets
Avoid night foods
Beware of restaurants and fast foods
Look at the labels on canned foods
Beware of holidays and special occasions

12. Air In form of ventilation Both at home and in the office
Ventilation is critical to home comfort
We require clean, filtered air in our work and living environments for healthy living.
Unclean air can affect your health and also affect your physical environment.
An effective ventilation system will ensure air quality in your home or business is clean and free of the contaminants that produce unclean air.

13. Air Health effects from indoor air pollutants include:
ALLERGIES AND ASTHMA
Most sufferers of these ailments are aware that dust mites are one of the main triggers in aggravating asthma symptoms.
MOULD
Living with mould can cause significant health problems. When mould reproduces it creates spores that are carried in the air which we inhale and can cause asthma in people genetically predisposed to respiratory illness.
VOLATILE ORGANIC COMPOUNDS (VOC)
VOCs are airborne pollutants contaminating the air inside our living environments. The widespread use of chemicals in manufacturing building components and furniture products are a prime source of airborne pollutants.

14. Air HEALTH BENEFITS OF FRESH AIR Fresh air is good for digestion.
Improves your blood pressure and heart rate.
It makes you happier.
Strengthens your immune system.
Fresh air cleans your lungs.
You will have more energy and sharper mind.
Enjoy time outdoors and get the maximum out of the health benefits of fresh air
So endeavour to create some GREEN AREAS around your home, it engenders fresh air!

15. Water As frequently and as plenty as possible
But minimum of eight (8) glasses everyday
Water is your body's principal chemical component and makes up about 60 percent of your body weight.
Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.
Lack of water can lead to dehydration

16. Water Benefits
Drinking Water Helps Maintain the Balance of Body Fluids
The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.
Water Can Help Control Calories.
For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn't have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.
Water Helps Energize Muscles.
Cells that don't maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. "When muscle cells don't have adequate fluids, they don't work as well and performance can suffer,"

17. Water Benefits Water Helps Keep Skin Looking Good.
Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don't expect over-hydration to erase wrinkles or fine lines, says Atlanta dermatologist Kenneth Ellner, MD.
Water Helps Your Kidneys.
Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine,"Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate,"
Water Helps Maintain Normal Bowel Function.
Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don't get enough fluid, the colon pulls water from stools to maintain hydration -- and the result is constipation.

18. Light (Sunlight) Sunlight may help prevent cancer.
It’s not just plants that metabolize sunlight. Humans do too. Through a complex process, our bodies turn sunlight into life-giving vitamin D
Immunity: Serotonin, Melatonin, and Daylight
As diurnal creatures, we humans are programmed to be outdoors while the sun is shining and home in bed at night. This is why melatonin is produced during the dark hours and stops upon optic exposure to daylight. This pineal hormone is a key pacesetter for many of the body’s circadian rhythms. It also plays an important role in countering infection, inflammation, cancer, and auto-immunity
Sunlight is beneficial for Alzheimer’s patients.
Clinical research has shown that exposure to full-spectrum light throughout the day coupled with darkness at night can help improve some aspects of Alzheimer’s disease—reducing agitation, increasing sleep efficiency, decreasing nighttime wakefulness, and decreasing nighttime activity in these patients.
Sunlight helps heal psoriasis.
Exposure to sunlight is extremely beneficial for individuals with psoriasis. In one study, an outdoor four-week sunbathing therapy was shown to promote significant clearance of psoriatic symptoms in 84 percent of subjects

19. Sunlight Benefits Sunlight can ease mild depression.
There has been a lot of research on the link between sunlight and mood. One solid study found that sunlight actually increases levels of a natural antidepressant in the brain. On sunny days, the brain produces more of the mood-lifting chemical serotonin than on darker days
Sunlight contributes to bone health in older adults.
It is well known that vitamin D stimulates the absorption of bone-strengthening calcium. The process of vitamin D manufacture begins when sunlight changes the 7-dehydrocholesterol in the skin into vitamin D3. Emerging research is showing a direct correlation between both bone density and blood levels of vitamin D3
Sunlight can improve sleep quality.
When sunlight hits your eyes, your optic nerve sends a message to the gland in the brain that produces melatonin (a hormone that helps you sleep); the gland decreases its secretions of melatonin until the sun goes down again. In other words, exposure to sunlight during the day increases the natural production of melatonin at night. Low levels of melatonin production are linked to poor sleep quality, especially in older adults

20. Light (Bad Effects)
Bad-because of global warming/Depleting ozone layer
There’s no getting around the fact that sunlight is hard on your skin.
Age gets blamed for wrinkles and rough, dry skin. But the real culprit is a combination of age and sun that dermatologists call photoaging.
The short UVB wavelengths that cause sunburn can also damage DNA and suppress the skin’s immune system.
The longer, more penetrating UVA wavelengths may create highly reactive oxygen molecules capable of damaging skin cell membranes and the DNA inside.

21. Regular Physical Exercise
Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure, generating heat.
It usually makes the heart to beat faster, makes you breath faster and also produces sweat
Inadequate Physical inactivity has been identified as the fourth leading risk factor for global mortality causing an estimated 3.2 million deaths globally

22. Regular Physical Exercises
Physical exercise is the performance of some activity in order to develop or maintain physical fitness and overall health.
Frequent and regular physical exercise is an important component in the prevention of some diseases such as heart disease, cardiovascular disease, Type 2 diabetes and obesity

23. Exercise Isotonic exercise Must be practicable Regular
Last about 30 minutes a day
Must induce sweating.
Examples
Jogging, Swimming, Cycling etc
Isometric exercises increase
the blood pressure

24. Benefits of Physical Exercise
The benefits of exercise extend far beyond weight management.
Research shows that regular physical activity can help reduce your risk for several diseases and health conditions and improve your overall quality of life.
Regular physical activity can help protect you from some significant health problems

25. Exercise Benefits
The health benefits of regular exercise and physical activity are hard to ignore, regardless of your age, sex or physical ability:
Exercise controls weight
Exercise combats health conditions and diseases
Exercise improves mood
Exercise boosts energy
Exercise promotes better sleep
Exercise puts the spark back into your sex life
Exercise can be fun

26. Good walking Techniques
Strike with heels first
Swing your arms
Stretch your spine
Contract your stomach
Keep a brisk pace
Ensure you breath freely
Speed up and slow down

27. The NNPC Walk-4-Life Experience
To lose weight the healthy way, you must include daily physical activity in your diet plan.
After all, weight loss is achieved by burning more calories than you take in from food.
To burn more calories, add a daily walk and some light strength training 2-3 days each week.
But remember, although you can get away with only 30 minutes of moderate physical activity each day for overall health, try working up to 60 minutes or more per day to not only lose weight but "keep it off!"

28. Regular Physical Exercise
“Those who think they have no time for bodily exercise will sooner or later have to find time for illness.”
-Edward Stanley
“Your body is the baggage you must carry through life. The more excess baggage, the shorter the trip.” Arnold H. Glasgow

29. Avoidance of Toxins AVOID TOXINS !!! Reduce For obvious reasons Coffee
Alcohol
But please avoid Tobacco
For obvious reasons

30. More Steps to Wellness GOOD MENTAL ATTITUDE GOOD REST
Laughter is good medicine
Forgiveness is not just a virtue, it is about your health
Giving help to those in need can be a health booster
Avoiding greed is health boosting
GOOD REST
If you do not plan for rest, it will not come
Take time out for holiday if you can

31. Health benefits of smiling

32. Work-Life Balance
The art prioritizing between work and ambition on one hand
And
Leisure and family on the other

33. Work Life Balance
Leisure & Family
Work & Ambition
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34. Work Life Balance Cont’d
You have a pivotal role to play in your wellness e.g.:
Weight – you can determine yr wt
Nutrition – you can decide when/what you eat
Exercise – you may choose not to exercise
Stress management – you can choose your reactions
YOU HAVE UNLIMITED CHOICES NOW, BUT WHEN YOU’RE SICK YOU’VE GOT NO MORE REAL OPTIONS
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35. The Triangular Relationship OF Work & Health
ILLNESS
WELLNESS
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36. Work Life Balance Cont’d
For proper work life balance individual should
Practice preventive maintenance
Learn to say NO.
Set proper priorities
Avoid negative people
Use time wisely
Delegate duties
View problems as challenges
Take ownership of your health
Rest properly and plan for vacation
Believe in yourself
Be positive
Exercise breathing exercise
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37. Work Life Balance Cont’d
In conclusion individuals, most especially executives should be able to reduce their stress by involving themselves in the following;
Reading, listening to music, watching a play or drama, doing something new, stop a bad habit, plant flowers, and smell the flowers….just keep a hobby.
They should also find support, find a vent partner, be optimistic,
Put safety first, do things in moderation;
Be conscious of their daily appearance;
Strive for excellence, not perfection;
Avoid stretching your limits, endeavour to enjoy art and music;
Maintain their weight;
Practice grace;
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38. Do You Find Time to Unwind?
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39. Work Life Balance Cont’d
ACHIEVEMENT OR
FULFILMENT ???!!!
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41. How about Stress Management?
An unknown author once said," It is useless telling the river to stop; it is better you learn how to swim down stream”
For workers everywhere, the troubled economy and the rising incidence of "Layoffs" and "budget cuts" have become bywords in the workplace, and the result is increased fear, uncertainty, and higher levels of stress.
Walk- Life Balance is a effective way of managing stress

42. Regular Medical Check-up
Medical Screening can detect medical conditions at an early stage before symptoms present while treatment is more effective than for later detection.
In the best of cases lives are saved
Prevention is better (and many times cheaper) than cure
Determining presence of ill-health as part of primary prevention strategy so as to institute measure that will prevent worsening of condition.

43. Regular Medical Check-up
Promoting good health among employees – by encouraging immunizations which most people neglect in our own environment.
Determining an individual’s intrinsic factors and addressing these factors through health education and lifestyle modification.
In the event that an employee’s baseline health renders him unsuitable for job which he is doing, the OH physician consider his suitability for another brand of job within the same establishment

44. Final Words Find time to rest. Find time to laugh
Find time to eat well
Find time for fun.
Find time to exercise
Find time to pray
Find time to give and to forgive
Fine time to help someone/ your community
Find time to …………
But give less time to sorrow/grief/bitterness & regrets
THESE THINGS WILL REQUIRE MAKING CHANGES
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45. Know your Numbers: Blood pressure: Blood sugar: Serum cholesterol:
130/80mmHg or less
Blood sugar:
6.0 mmol/L (110 mg%)
Serum cholesterol:
6.4 mmol/L (150 mg%)
Body Mass Index (BMI):
18-25 Kg/m 2

46. Conclusion Three things are most important: Eat well and eat right
Exercise regularly
Adopt Other Healthy lifestyle Programmes/Activities
Studies show a generally high level of awareness of need for Healthy Lifestyle & Wellness but regrettably low level of practice
Do yourself a favour, start now, and be serious about it.
Do your part and GOD will do the rest.

47. Thank you for your attention
Delay may be dangerous.
Make your decision NOW!!!
Thank you for your attention…Thank you for your attention……Thank you for your attention…. Thank you for your attention.