Lifestyle Management

$Healthy Lifestyle$

Wellness largely under personal control
Personal habits influence incidence of heart disease, cancer, chronic lower \n respiratory diseases, and stroke
Importance of personal responsibility
Practicing good health habits especially important for health care workers

$Habits and Health$

Change not always easy
Be patient with self
Set reasonable goals
Focus on positive
Track progress
Plan rewards

$Diet and Nutrition$

Diet
- Type of foods individual habitually eats
Nutrition
- Process of obtaining food necessary for health and growth
Nutrients
- Substances body uses to grow and function
- Good diet provides all necessary nutrients

$Essential Nutrients$

Proteins

Contains amino acids that are necessary for both building and maintaining the structural components of the body.
1. Carbohydrates

provide body with immediate energy.
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1. Fats

provide the most concentrated forms of energy for the body.
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1. Vitamins

essential in very small quantities for growth, health, and life
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1. Minerals

must be supplied to the body in very small quantities in order for it to function properly
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1. Water

essential for life

$Diet and Nutrition$

Fiber
- Food content that cannot be fully digested
- Helps maintain healthy bowel
Calories
- Measure of potential energy food can provide
- Proteins: 4 per gram
- Carbohydrates: 4 per gram
- Fats: 9 per gram

$Types of Carbohydrates$

Blamed for weight gain
Exist in health foods
- Fruits, vegetable, whole grains
Unhealthy carbohydrates
- High in calories, low in nutrients
- Refined grains
- Foods with added sugar

$Added Sugars$

Considered worst ingredient in many American diets
Add calories, but not needed nutrients
Increase levels of fat in bloodstream (triglycerides)

$Types of Fats$

Healthy fats
- Fatty fish, olive oil, nuts, seeds
Less healthy fats
- Certain meats, cream, butter, cheese
- Ok if not eaten in excess

$Cholesterol$

Produced by the liver, needed for body functions
In excess can clog arteries
Major source is trans fats

$Types of Cholesterol$

Low-density lipoprotein (L D L)
- Contributes to plaque in arteries (If high is bad)
High-density lipoprotein (H D L)
- Believed to carry cholesterol away from arteries and back to the liver

$Trans Fats$

Hydrogenated oils
- Should be avoided
- Raise low-density lipoprotein (L D L) and lower high-density lipoprotein (H D L)
- Many manufacturers have stopped using it in food production

$Sodium$

Adds flavor to foods
Body needs in certain amounts
Excessive sodium contributes to high blood pressure
American Heart Association recommendations
- 2300 mg (1 t.) maximum per day
- 1500 mg ideal

$Processed Foods$

Foods packaged in boxes, cans, or bags
- Many are high in sodium and/or trans fats
- Ultraprocessed food generally not healthy
- Some are healthy
- Bagged salads, frozen vegetables

$Food Labels$

Provide information about nutrients
But can be confusing
Natural” may not be healthy

$Organic Foods$

Organic
- Methods used for growing and processing foods
- Use natural fertilizers
- Use birds and traps to catch insects
- Hand weed
- Give animals organic feed
- Do not give animals drugs or growth hormones
- More expensive to grow

$Organic versus Non-Organic Foods$

Studies are inconclusive
- Some research finds organic foods higher in nutritional value
- Other research finds no difference
- Recent study showed higher antioxidant levels in organic foods
- Antioxidants reduce damage to body caused by oxygen

$Healthy Eating$

U.S. Department of Agriculture develops dietary guidelines
- Variety of vegetables
- Whole fruits
- Whole grains
- Low-fat dairy
- Variety of protein foods
- Some oils

$Choose My Plate$

Intended to help people; apply dietary guidelines
Shows recommended proportions of foods
- choosemyplate.gov

$Mediterranean Diet$

Recommended by some health care organizations
May reduce health risks
- Inflammation
- Heart disease
- Stroke
- Alzheimer’s
Emphasizes fruits and vegetables
Substitutes olive oil for saturated fats
Substitutes herbs and spices for salt
Small portions of nuts
Very little red meat
Fish or shellfish at least twice a week

$Healthy Weight$

Contributes to wellness and prevention of disease
Estimated that 70% of Americans are overweight
- Possibly 40% have obesity
- Increasing number of children are overweight or obese

$Potential Consequences of Excess Body Weight$

Examples
- High blood pressure
- Type 2 diabetes
- Heart disease
- Stroke
- Some cancers

$Causes of Prevalence of Overweight Americans$

Examples
- Inexpensive, high calorie foods available
- Limited access to fresh foods
- Sedentary lifestyles
- Lack of safe places for physical activity
- Hormone problems
- Genetics

$Body Mass Index (B M I)$

Widely used to determine if person is overweight
Measures relationship of height to weight
Not always best indicator of healthy body weight
- Muscles weigh more than fat
- Individual with “health weight” may have more fat than muscle

$B M I Ranges$

Ideal
- B M I of 18.5 to 24.9
Overweight
- B M I of 25.0 to 29.9
Obese
- B M I of 30.0 or higher

$Weight-Loss Diets$

Many available
- Some contradict each other
- Difficult to determine what is best
Experts recommend including all necessary nutrients

$Vegetarian Diets$

Growing research shows plant-based diets are healthier than meat-based \n diets
May prevent common conditions
- Heart disease
- Cancer
- Diabetes

$Types of Vegetarian Diets$

Vegan
- Only plant-based
- No animal-based foods or products from animals, such as milk and eggs
Lacto-vegetarian
- Plant-based plus milk products
Lacto-ovo vegetarian \n • Plant-based plus eggs and dairy products
Flexitarian
- Mostly plant-based
- Includes small amounts of various animal products

$Eating Disorders$

Anorexia nervosa
- Distorted belief that one is overweight
- Can be life-threatening
Bulimia
- Compulsive eating of large amounts followed by vomiting or using laxatives
Binge eating
- Compulsive eating of large amounts of food

$Benefits of Physical Activity$

Promotes feelings of well-being
- Endorphins
Relieves stress
Improves sleep
Increases energy
Reduces symptoms of arthritis
- Helps prevent
- Lower back pain
- Heart disease
- Osteoporosis
- Certain types of cancer
Reduces symptoms of arthritis

$Aerobic Exercise$

Increases heart strength
- Forces heart muscle to work
- Maximum heart rate during exercise for healthy person: 220 minus the individual’s age

$Exercise$

Recommended amounts of exercise:
- Adults
- 30 minutes at least 5 days per week
- Children and teens
- 60 minutes per day
- Incorporate physical activity into everyday life

$Sleep$

Adequate amounts necessary for body to recuperate
- Provides energy and increases productivity
- Mental recuperation takes place during last hours of sleep
- 6 to 9 hours recommended for most adults

$Improving Sleep$

Avoid caffeine
Avoid stressful activities before bedtime
Increase personal efficiency to make more time for sleep
Engage in physical activity (during day, not just before bedtime)
Develop bedtime routine

$Preventive Measures$

Routine health checkups
Periodic screening for risks
Regular visits to dentist
Early treatment of illness
Immunizations

$Stress in Modern Life$

Body’s reaction when it responds to danger
- Body cannot distinguish between real and imagined
- Same reactions to mental and physical stress
Initiates fight or flight response
Can be positive when reactions needed in emergencies

$Physical Reactions to Stress$

Increased heart rate
Increased rate of breathing
Elevated blood pressure
Raised blood sugar level
Dilated blood vessels
Dilated pupils of the eyes

$Effects of Stress$

Continual stress can wear the body out
Some evidence links stress and certain illnesses
- Stress over time may weaken immune system

$Stressors$

Causes of stress
External
- Factors beyond individual’s control
Internal
- Self-generated
- Under individual’s control