3 - Physical Health

physical activity

• movement produced by the skeletal muscles resulting in an increase in energy expenditure

physical fitness

• the ability of your body systems to work together efficiently to perform activities of daily living and have energy left over for leisure

exercise

• planned, structured, repetitive, and purposeful to improve or maintenance of one or more components of physical fitness objective

active living

• a way of life in which physical activity is valued and integrated into daily living

how is movement prescribed

• move more - including moderate to vigorous physical activity, but for the first time the guidelines call out that light physical activity, including standing, matter too:

• reduce sedentary time and sleep well

what’s important 

• aerobic exercise: speeds up heart rate and breathing, and increases endurance 

• this is good because burns body fat, lowers blood sugar levels, reduces inflammation, boost mood, balances cholesterol.

• reduces risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression and falls 

what’s important 

• strength training: makes you stronger

• good because weight control, improves balance and posture, and reduces stress and pain in the lower back and joints

what’s important 

• stretching: helps maintain flexibility

• good because decreases risk for muscle cramps and pain, muscle damage, strains, joint pain, and falling.

• easier to get through daily activities like bending down to tie your shoes.

• increases range of motion and risk for injury

what’s important?

• balance: feel steadier on your feet and helps prevent falls

• good because as we get older the systems that help us maintain balance - our vision, our inner ear, and our leg muscles and joints - break down.

• balance training can help prevent and reverse these losses

why is it important?

• sedentary behaviour is partly responsible for at least 25 chronic health conditions:

• heart disease, some cancers, diabetes, mental health, etc.

overtraining 

• a profound loss of fatigue 

• energy loss

• chronic colds, infections, and other illnesses 

• insomnia 

• weight gain

• stamina decline

• for women, a loss of their period (amenorrhea)

• without treatment, overtraining can weaken your immune system and may cause osteoporosis and bone loss in women.

• in extreme cases heart damaged rhythm disorders can occur.

• those with genetic risk factors are especially vulnerable to cardiac problems from overtraining 

nutrition

• there are 6 classes of essential nutrients

• 1) carbohydrates (45-65%)

• 2) proteins (10-35%)

• 3) fats (20-35%)

• 4) vitamins

• 5) minerals

• 6) water

new Canada’s food guide (Jan 2019)

• no more food groups of serving sizes

• eat a variety of healthy foods everyday

• whole grains, protein, and produce foods

• limit sodium, sugar, and saturated fats

• water should be the drink of choice

• cook at home and eat with others

• be mindful of your eating

look at your dishes at home?

• what is a serving size?

• how many servings fit into your glass/bowl?

issue: “portion distortion”

• portion doesn’t equal package

• supersize me culture

• foods are bigger than they used to be

issue: “portion distortion”

• instead:

• pay attention to what you’re eating

• eat slowly

• take seconds of vegetables and salads

• eat at regular intervals

• avoid skipping meals

• buy smaller single serving snacks

• choose lower calorie snacks

• resign from the “clean your plate club”

issue: when the food guide doesn’t work

• allergies

• absorption diseases (celiac)

• culture

• language

• SDOH

alcohol guidelines

• 2011:

• limit of 10 drinks a week for women and 15 a week for men (no more than 2 standard drinks per day)

• Jan 17 2023:

• two standard drinks per week

• (ex: 12 ounces of 5% beer, 5 ounces of wine or 1.5 ounces of 80-proof spirits)

do we get enough sleep?

• adults (19-64) should get 7-9 hours in a row

• seniors, 65+ should get 7-8 hours

• BUT:

• 1 in 4 adults aged 18-34;

• 1 in 3 adults aged 35-64 and 

• 1 in 4 adults aged 65-79 aren’t getting enough sleep 

two reasons for lack of sleep

• lifestyle (shift work, jet lag, irregular sleep schedules, stress, choices)

• sleep disorders (insomnia, sleep apnea, restless leg syndrome, hormone changes, circadian rhythm disorders)

what if we don’t get enough sleep?

• decreased immunity

• impaired brain function

• metabolic and cardiovascular health complications

• increased cortisol production

• increased inflammation throughout body

• stress, anxiety, and depression

rapid eye movement 

• REM - dreaming, body temp, HR, BP, at same levels as being awake

• enhances learning, memory, and emotional health

• sleep disruption causes neurotransmitters and stress hormones level changes, among other things

• impairing thinking and emotional regulation

• mechanism not completely understood 

what happens if we don’t sleep?

• 36.3% of adults who get insufficient sleep report having chronic stress compared to:

• 3.2% of adults who get adequate sleep

• 12.3% of adults who get insufficient sleep report having poor mental health compared to 5.8% of adults who get adequate sleep

sleep and mental health

• sleep problems are both a symptom of and a risk factor for psychiatric disorders

• chronic sleep problems affect 50-80% of the psychiatric population (anxiety, depression, adhd, bi-polar disorder) but 10-18% of the general population

sleep and mental health

• every 90 mins or so, we cycle through deep sleep and REM sleep

• deep sleep - heart rate and breathing slows, muscles relax, body temp drops

• immune system improvement happens in this stage 

what to do about blue light

• use dim red lights for night lights, they have the least power to shift circadian rhythm and suppress melatonin

• avoid looking at bright screens 2 to 3 hours before bed

what to do about blue light

• if you work a night shift or use a lot of electronic devices at night, wear blue-blocking glasses or install an app that filters the blue/green wavelength at night

• expose yourself to lots of bright light during the day, this will boost your ability to sleep at night, and your mood and alertness during the day

blue light 

• blue wave length increases attention, reaction time, and mood

• changes in circadian rhythm vary levels of melatonin and leptin which can lead to higher chances of developing cancer and diabetes

• blue light suppresses secretion of melatonin 

sleep hygiene

• avoid alcohol, caffeine, and nicotine before bed

• no screens in bedroom or 2 hours before sleep

• dark and cool

• maintain a regular bedtime/waketime

• practice relaxation and stress reduction techniques

• reduce noise in the sleeping environment

• exercise regularly

• review medications with your physician/ pharmacist regularly

• only stay in bed 10 mins if you’re awake

• pre-bed rituals (mammies, wash-up, etc)

• hide your clock