1.06 Understand the fundamentals of wellness

Wellness  Optimal health with a balance in physical, mental, and social health  Contributes to the prevention of disease  Improves the quality of life 2

1.06 Understand the fundamentals of wellness Elements of Wellness Elements of Wellness PhysicalEmotionalMentalSocialSpiritual 3

1.06 Understand the fundamentals of wellness Elements of Wellness Physical Wellness  Diet  Physical activity  Health screenings and examinations 4

1.06 Understand the fundamentals of wellness Elements of Wellness Emotional Wellness  Adjust to life’s changes  Be optimistic  Cope with stress  Enjoy life 5

1.06 Understand the fundamentals of wellness Elements of Wellness Mental Wellness  Continue lifelong learning (i.e. staying “up to date”)  Learn from life experiences  Use creativity to solve problems 6

1.06 Understand the fundamentals of wellness Elements of Wellness Social Wellness  Affection  Communication (i.e. talking with a counselor or therapist)  Honesty  Interaction with others  Loyalty 7

1.06 Understand the fundamentals of wellness Elements of Wellness Spiritual Wellness  Believe in a higher authority  Practice religious beliefs  Values, ethics, and morals give meaning to life 8

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 9

1.06 Understand the fundamentals of wellness Good nutrition Practices that promote wellness 1) Good nutrition  Nutrition relates to food and all body processes requiring food.  Promotes a healthier body and mind  Aids in: resistances to illness resistances to illness weight management weight management 10

1.06 Understand the fundamentals of wellness Good nutrition Practices that promote wellness 1) Good nutrition Food groups Grains Grains  6-8 oz. per day  fiber-rich: % of daily value 10-19% good 10-19% good 20% excellent 20% excellent Half of daily intake should be whole grain Half of daily intake should be whole grain 11

1.06 Understand the fundamentals of wellness Good nutrition Practices that promote wellness 1) Good nutrition Food groups Fruits Fruits  1 1/2 – 2 cups per day (not just one piece a day) 12

1.06 Understand the fundamentals of wellness Good nutrition Practices that promote wellness 1) Good nutrition Food groups Vegetables Vegetables  2-3 cups per day 13

1.06 Understand the fundamentals of wellness Good nutrition Practices that promote wellness 1) Good nutrition Food groups Protein Protein  5-7 oz. per day Ex. 1 oz. of meat = 1 serving Ex. 1 oz. of meat = 1 serving 14

1.06 Understand the fundamentals of wellness Good nutrition Practices that promote wellness 1) Good nutrition Food groups Dairy Dairy  3 servings per day Ex. 1 cup of milk = 1 serving Ex. 1 cup of milk = 1 serving 15

1.06 Understand the fundamentals of wellness Good nutrition Practices that promote wellness 1) Good nutrition Other guidelines Other guidelines:  Sodium  Sodium – less than 2,300 mg of sodium daily (1 tsp)  Potassium  Potassium – consume potassium-rich foods fish meat fruits vegetables 16 Limit fats, oils, sugars, and soft drinks

1.06 Understand the fundamentals of wellness Good nutrition Practices that promote wellness 1) Good nutrition 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 Avoid raw meat and poultry poultry 17

1.06 Understand the fundamentals of wellness Physical activity 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 18

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 minute sessions What type? Brisk walking, jogging, bicycling Moderate walking for pleasure, gardening, housework 19

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 20

1.06 Understand the fundamentals of wellness Physical activity 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 21

1.06 Understand the fundamentals of wellness Health screenings and examinations Practices that promote wellness 3) 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: 22

1.06 Understand the fundamentals of wellness Stress management Practices that promote wellness 4) 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 23

1.06 Understand the fundamentals of wellness Stress management 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 24

1.06 Understand the fundamentals of wellness Stress management 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 25

1.06 Understand the fundamentals of wellness Stress management Practices that promote wellness 4) Stress management Stress Related Disorders  Allergies  Depression  Digestive disorders (i.e. heartburn)  Headaches  Heart disease  High blood pressure  Muscle tension 26

1.06 Understand the fundamentals of wellness Stress management Practices that promote wellness 4) Stress management  Avoid stress  Alter stress  Accept stress  Adapt to stress 27

1.06 Understand the fundamentals of wellness Stress management Practices that promote wellness 4) Stress management Avoid stress – Avoid stress 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 28

1.06 Understand the fundamentals of wellness Stress management Practices that promote wellness 4) Stress management Alter stress – 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  Use a planner to keep track of due dates and appointments 29

1.06 Understand the fundamentals of wellness Stress management Practices that promote wellness 4) Stress management Accept stress – 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 30

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 31

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 32

1.06 Understand the fundamentals of wellness Stress management Practices that promote wellness 4) Stress management Adopt a healthy lifestyle -Adopt a healthy lifestyle Exercise regularly Eat a healthy diet Reduce caffeine and sugar Avoid alcohol, cigarettes, and drugs Get enough sleep 33

1.06 Understand the fundamentals of wellness Risk factors that affect wellness

1.06 Understand the fundamentals of wellness Risk factors that affect wellness 1) Self destructive behavior  Drug, alcohol, and tobacco abuse  Irresponsible sexual behavior  Physical inactivity  Unhealthy eating habits 35

1.06 Understand the fundamentals of wellness Risk factors that affect wellness 2) Environment  Exposure to lead (i.e. leaded gasoline and lead paint in old buildings)  Exposure to carcinogens  Sanitation (i.e. water supply after storms) 36

1.06 Understand the fundamentals of wellness Risk factors that affect wellness 3) Genetics  Birth defects  Family history 37 (i.e. Down’s Syndrome, Spina Bifida) (i.e. Cancer, HTN, Diabetes)

1.06 Understand the fundamentals of wellness Risk factors that affect wellness _Self destructive _behavior _ _ _ _ Environment_Genetics_ _ _ Effects on Wellness _ Drug,________ alcohol, and____ tobacco abuse__ _ birth defects__________ _______________________ _ family history __________ Exposure to lead, and___ carcinogens___________ Sanitation _ ______________ 38

1.06 Understand the fundamentals of wellness Complementaryand Alternative Medicine (CAM) Health Practices

1.06 Understand the fundamentals of wellness Complementary Health Practices  Combines alternative health practices and conventional medical practices Chiropractic Herbal remedies Massage therapy Relaxation techniques 40

1.06 Understand the fundamentals of wellness Alternative Health Practices  Any healing that is outside the realm of conventional medicine  Not proven to be consistently effective  Often opposed to conventional medicine  Often have an historical or cultural basis 41

1.06 Understand the fundamentals of wellness Complementary/Alternative Health Practices Chiropractic  Manipulation (aligning) of the spine, other joints, and soft tissues  Based on a theory of vertebral subluxation (lost its normal position)  Treatment also includes: Exercise Health and lifestyle counseling 42

1.06 Understand the fundamentals of wellness Complementary/Alternative Health Practices Herbal remedies  Traditional or folk medicine practice based on the use of plants and their extracts  Most commonly used CAM except prayer  Standardization of purity and dosage is not mandated in the U. S. Aloe Vera Thyme Marjoram Rosemary Oregano Violet 43

1.06 Understand the fundamentals of wellness Complementary/Alternative Health Practices Massage therapy  Manipulation of superficial layers of tissue to enhance function and promote relaxation  Involves acting on and manipulating the body with: Pressure Tension Motion Vibration  Use based on client demand perceived effectiveness  Over 80 different modalities 44 S o m e i n s u r a n c e c o m p a n i e s w i l l c o v e r m o n t h l y m a s s a g e s a s a f o r m o f r e l a x a t i o n a n d s t r e s s m a n a g e m e n t – “ s p a t r e a t m e n t s ”

1.06 Understand the fundamentals of wellness Complementary/Alternative Health Practices Relaxation technique  Any process that helps a person to relax Formal and passive exercises Movement-based exercises Combination of exercise methods 45

1.06 Understand the fundamentals of wellness Complementary/Alternative Health Practices  Many complementary/alternative health practices Practiced for centuries Enhance traditional medicine May or may not have proven scientific data May or may not have AMA support  Effectiveness  Safety 46