1. 1.06 Understand the fundamentals of wellness Practices that promote wellness

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

3. 1.06 Understand the fundamentals of wellness Good nutrition 1) Good nutrition relates to food and all body processes requiring food. relates to food and all body processes requiring food. Promotes a healthier body and mind Promotes a healthier body and mind Aids in: Aids in: resistances to illness resistances to illness weight management weight management 3

4. 1.06 Understand the fundamentals of wellness Good nutrition Functions of Good nutrition Provides heat Provides heat Promotes growth Promotes growth Repairs tissue Repairs tissue Regulates body processes Regulates body processes 4

5. 1.06 Understand the fundamentals of wellness Food Groups Grains Grains Fruits Fruits Vegetables Vegetables Protein Protein Dairy Dairy 5 Fruits Grains Proteins Vegetables Dairy

6. 1.06 Understand the fundamentals of wellness Grains Half of daily intake should be whole grain Half of daily intake should be whole grain 6-8 oz. per day 6-8 oz. per day fiber-rich: % of daily value fiber-rich: % of daily value 10-19% good 10-19% good 20% excellent 20% excellent 6

7. 1.06 Understand the fundamentals of wellness Fruits 1 1/2 – 2 cups per day 1 1/2 – 2 cups per day 7

8. 1.06 Understand the fundamentals of wellness Vegetables 2-3 cups per day 2-3 cups per day 8

9. 1.06 Understand the fundamentals of wellness Protein 5-7 oz. per day 5-7 oz. per day 1 oz. of meat = 1 serving 1 oz. of meat = 1 serving 9

10. 1.06 Understand the fundamentals of wellness Dairy 3 servings per day 3 servings per day Ex. 1 cup of milk = 1 serving Ex. 1 cup of milk = 1 serving 10

11. 1.06 Understand the fundamentals of wellness Other Guidelines Sodium Sodium – less than 2,300 mg of sodium daily (1 tsp) Potassium Potassium – consume K rich foods fish meat fruits vegetables 11

12. 1.06 Understand the fundamentals of wellness Food Safety Clean hands, surfaces and food products Clean hands, surfaces and food products Separate raw and cooked food Separate raw and cooked food Refrigerate food properly Refrigerate food properly Avoid unpasteurized milk, eggs, and juice Avoid unpasteurized milk, eggs, and juice Avoid raw meat and poultry Avoid raw meat and poultry 12

13. 1.06 Understand the fundamentals of wellness Physical activity Regular PT increases fitness level Plays a role in prevention of chronic illness – helps BM Helps control abnormal cholesterol, diabetes and obesity 13

14. 1.06 Understand the fundamentals of wellness Physical activity 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 14

15. 1.06 Understand the fundamentals of wellness Physical activity Practices that promote wellness 2) Physical 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 15

16. 1.06 Understand the fundamentals of wellness Physical activity Physical activity Other benefits of physical activity? Builds healthy bones, muscles and joints Help psychologically Illness is prevented or improved through regular physical activity 16

17. 1.06 Understand the fundamentals of wellness Health 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: 17

18. 1.06 Understand the fundamentals of wellness Stress management STRESS Any change causes stress events internal or external forces situations Change can be good or bad Stress can be good or bad 18

19. 1.06 Understand the fundamentals of wellness Stress management Bodys 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 19

20. 1.06 Understand the fundamentals of wellness 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 20

21. 1.06 Understand the fundamentals of wellness Stress management Stress Related Disorders Allergies Depression Digestive disorders Headaches Heart disease High blood pressure Muscle tension 21

22. 1.06 Understand the fundamentals of wellness Stress management Stress management Avoid stress Avoid stress Alter stress Alter stress Accept stress Accept stress Adapt to stress Adapt to stress 22

23. 1.06 Understand the fundamentals of wellness Avoid 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 23

24. 1.06 Understand the fundamentals of wellness 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 24

25. 1.06 Understand the fundamentals of wellness 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 25

26. 1.06 Understand the fundamentals of wellness Stress management Practices that promote wellness 4) Stress management Adapt to stress – Adapt to stress Try to view a situation from all angles Look at the big picture Adjust your standards Focus on the positive 26

27. 1.06 Understand the fundamentals of wellness Stress management Practices that promote wellness 4) Stress management Make time for fun and relaxation -Make 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 27

28. 1.06 Understand the fundamentals of wellness Adopt a healthy lifestyle -Exercise regularly Eat a healthy diet Reduce caffeine and sugar Avoid alcohol, cigarettes, and drugs Get enough sleep 28