HEALTH MAINTENANCE

Recommended Health Screenings Cancer: Breast, Testicular, Cervical, Skin Heart Disease: Blood pressure, Cholesterol

Forms of Alternative Medicine Therapeutic Touch Yoga, Meditation, Reiki, Tai Chi Hypnosis Herbs Massage Acupuncture

Benefits of Alternative Medicine Increased circulation Relaxation, Stress reduction Decreased Blood pressure, pulse rate and breathing rate Pain reduction

7 Main Components of Good Nutrition Proteins, Carbohydrates, Fats Vitamins and Minerals Fiber Water

Caloric Content per Gram Protein – 4 Carbohydrate – 4 Fat - 9

Functions of Nutrients Protein – Build and Repair Complete – 9 essential amino acids Incomplete – some essential amino acids plus non-essential ones Carbohydrate – Immediate Energy Fat – Stored Energy and Vitamins

Fat and Cholesterol Saturated Fat – Solid at room temperature; Tend to clog arteries Unsaturated – Liquid or Soft at room temperature; “Good” Fat LDL – Bad cholesterol HDL – Good cholesterol

Water About 65% of body mass Need 6-8 glasses per day Helps maintain electrolyte balance Needed for chemical reactions Aids digestion and waste removal

Water Imbalance Dehydration – Too little water Symptoms: Dry mouth, poor tugor Edema – Too much water Symptoms: Body – pitting Lungs – rales

Common Diet Therapies Allergies – avoid allergen (wheat, milk, eggs and chocolate are common) Anemia – increase iron, Vit B 12 Cancer – increase calories and vitamins A, C, D, & E for tissue repair Diabetes -–reduce blood sugar Heart Disease – reduce cholesterol, calories and fat

Stress Benefit – motivation to do best Consequences – increased risk of: Colds/infection, heart disease, diabetes, high blood pressure, ulcers, allergies, asthma, cancer and autoimmune disorders

Stress Reduction Exercise regularly Eat properly (avoid caffeine) Get enough sleep Set realistic goals Seek help when needed

Heart Disease Risk Factors Cannot be changed: heredity, male, increasing age Can be changed: smoking, high BP and cholesterol, physical inactivity Contributing factors: diabetes, obesity, stress

Stroke Risk Factors Age – incidence doubles every 10 years past age 55 Gender – male and women who smoke or take oral contraceptives Race – African decent Diabetes, Prior stroke, Heredity