Chapter 4 Your Body and Wellness

1. Chapter 4Your Body and Wellness HOLISTIC HEALTH versus TRADITIONAL MEDICINE • Traditional medicine focuses on identifying symptoms of illness and curing disease • Holistic health focuses on all facets of human functioning • The holistic approach assumes the unity of body and mind.

2. What Is Wellness? Is this true? • Good health has traditionally been viewed as freedom from disease; thus, if you were not sick, you were considered healthy. • While the absence of illness is one part of being healthy, it doesn't indicate whether you are at an optimal level of physical and psychological health.

3. What Is Wellness? • Your overall state of health is closely associated with your lifestyle choices, and includes such health essentials as; • good nutrition, proper weight control, exercise, stress management, and controlling risk factors such as smoking, alcohol and drug use.

4. What Is Wellness? • Research shows that Americans who take care of themselves and manage their lifestyles are healthier, more productive, have fewer absences from work, and make fewer demands for medical services. • The “secret” is not in medical care, but consistent self‑care in which you adopt habits and behaviors that promote better health and an improved quality of life.

5. What Is Wellness? • Wellness is not the mere absence of disease. • It is a proactive, preventive approach designed to achieve optimum levels of functioning. • A wellness oriented lifestyle also involves the recognition that you have physical, social, psychological, and spiritual needs, with each dimension being necessary for optimal levels of functioning.

6. Society’s Emphasis on Health • We are a health care society • We need to be a disease prevention society (focus on wellness) • Definition of wellness: • A process that will lead to optimal functioning • Wellness behaviors are observable

7. Traditional Model Primary Goal: Identify and correct problems Dominant Message: Be responsible; have regular check-ups Wellness Model Primary Goal: Risk reduction and health promotion Dominant Message: Reduce risks; you are responsible for your quality of life Traditional VS WellnessApproaches To Health Care

8. Traditional Model Change Method: Treatment of health problems Change Agent: Health care providers Wellness Model Change Method: Information, education, and lifestyle change Change Agent: You; seek appropriate health care providers for treatment Traditional VS WellnessApproaches To Health Care

9. Traditional Model Target: Health problems Duration of Intervention: Until the problem is corrected Wellness Model Target: Lifestyle changes Duration of Intervention: Part of daily lifestyle Traditional VS WellnessApproaches To Health Care

10. Components of Health Social Health Physical Health Intellectual Health Occupational Health Emotional Health Spiritual Health Balance these and you will have a good state of health

11. Wellness Dimensions • Social • Intellectual • Occupational • Emotional • Spiritual • Physical • Environmental • Financial Balance these for optimal wellness

13. Wellness Dimensions Social • This emphasizes the interdependence with others, making friends and having meaningful relationships. • Happier, satisfying and stable relationships with others. Physical • This measures both how one maintains cardiovascular fitness and strength, and behaviors that help one to prevent or detect early illnesses. • Also measures the degree to which one chooses foods which are nourishing and balanced. • Exercise, nutrition and safety encourage not only freedom from illness but also feelings of vitality, energy and enthusiasm.

14. Wellness Dimensions Intellectual • This measures the degree that one engages in creative, stimulating mental activities. • An intellectually well person uses the resources available to expand his/her knowledge to improve skills. • Benefits include improved job performance, better problem solving, more knowledge and a better chance at being successful in life. Occupational • This measures the satisfaction gained from one's work and the degree to which one is enriched by the work. • The satisfaction gained is related to individual attitudes about work, a sense of direction and goals, and a feeling of achievement.

15. Wellness Dimensions Emotional • This measures the degree of awareness and the acceptance that one has of one's feelings. • This includes the extent to which one feels positive about one's self and life. • It includes the realistic assessment of one's limitations, and the capacity to cope with stress. Spiritual • This measures one's ongoing involvement in seeking meaning and purpose in human existence. • It includes a deep appreciation for the depth and expanse of life and natural forces that exist in the universe.

16. Personal Wellness • Wellness, a positive approach to life and health, maximizes the individual's potential. • It involves the “whole” person - physically, emotionally, and on a psychological basis. • A personal wellness lifestyle is associated with good physical health, emotional stability, improved personal relationships, as well as increased career satisfaction.

17. REDS — A Formula For Wellness • Developing sound habits pertaining to eating, exercising, sleeping, and cultivating our spirituality are basic to any wellness program • R = Rest allows our physical body to regenerate itself • E = Exercise can prolong and enhance life • D = Diet is a major factor that affects our long-term health • S = Spirituality is a pathway to developing meaning in life

18. Physical Fitness • The capacity to adapt and respond favorably to physical effort. • The ability to engage in daily living activities without undue fatigue. • Activity must be regular to maintain fitness levels Benefits of Being Physically Fit • Lowers risk of chronic diseases and illness (CAD, cancer, strokes) • Decreases mortality rate from chronic diseases • Improves QUALITY of life • Improves posture and appearance • Regulates and improves all body functions • Hypertrophy (size, strength, power) • Develops greater lean body mass • Increases size and strength of the heart, Increases vascular system, Increases blood volume • Lowers resting heart rate • Extends LONGEVITYReverses the aging process Chronological age vs. functional ageMotivates positive lifestyle changesHelps control weightReduces anxiety / stress • Lowers blood pressureHelps prevent Type II DiabetesHelps sleeping patternsPrevents chronic back pain

19. Hypo-kinetic Diseases • Diseases that result from sedentary lifestyle • Coronary Artery Disease • Hypertension • Obesity • Osteoporosis • Maturity Onset Diabetes • Ulcers • Low Back Pain • Stress

20. Hypokinetic Diseases Pose a Real Threat To Our Life • Hypo-kinetic diseases are the result of lifestyle choices. • Lifestyle choices account for 53% of the deaths in our nation

21. CLASS ASSIGNMENT • Copy the Wheel of Wellness Exercise from the Website. • Break up in groups of 6 / share • Friends and Family--quality time spent with friends & family • Thoughts/ Feelings - emotional expression • Fun and Relaxation--your leisure time activities and meditation/mindfulness • Job and Career - your educational/ employment path • Love and Romance - personal relationships with significant other(s) • Health and Wellness--taking care of your physical body • Spiritual and Personal Growth--your spiritual relationship/ self actualization • Finances-- Sources of income/ weekly-monthly budget

23. PHYSICAL WELLNESS

24. Your Body Image • A healthy body and a positive body image allows you to do what you want physically • Your view of your body has much to do with choices in other areas of your life • Early decisions you have made about your body will likely affect you now • Weight is related to body image for many people • Individuals, including children, may develop an eating disorder if they have an unhealthy body image. • Both young women and men can develop eating disorders

25. The World Sleep SurveyTake the survey and bring your results to class • http://www.worldsleepsurvey.com/

26. Suggestions for Getting Better Sleep • Go to bed and get up at about the same time every Sticking to a schedule helps reinforce your body's sleep-wake cycle and can help you fall asleep better at night. • Don't eat or drink large amounts before bedtime. Eat a light dinner about two hours before sleeping. Also, limit how much you drink before bed. • Avoid nicotine, caffeine and alcohol in the evening. These are stimulants that can keep you awake. Although alcohol is often believed to be a sedative, it disrupts STAGE 4 - DEEP SLEEP • Exercise regularly. Regular physical activity, especially aerobic exercise, can help you fall asleep faster and make your sleep more restful. Don't exercise within three hours of your bedtime, however. Exercising right before bed may make getting to sleep more difficult. • Make your bedroom cool, dark, quiet and comfortable. Create a room that's ideal for sleeping. • Sleep primarily at night. Daytime naps may steal hours from nighttime slumber.

27. Choose a comfortable mattress and pillow. Make sure you have a bed that's comfortable. If you share your bed, make sure there's enough room for two. Children and pets are often disruptive, so you may need to set limits on how often they sleep in bed with you. • Start a relaxing bedtime routine. Do the same things each night to tell your body it's time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music. Relaxing activities done with lowered lights can help ease the transition between wakefulness and sleepiness. • Go to bed when you're tired and turn out the lights. If you don't fall asleep within 15 to 20 minutes, get up and do something else. Go back to bed when you're tired. Don't agonize over falling asleep. The stress will only prevent sleep. For further info, check the following link: http://www.sleepfoundation.org/site/c.huIXKjM0IxF/b.2417141/k.2E30/The_National_Sleep_Foundation.htm

28. Tips For Teens • Organize your life for sleep: Make sleep a priority. Decide what you need to change to get enough sleep to stay healthy, happy, and smart! • A quick pick-me-up: Naps can help pick you up and make you work more efficiently, if you plan them right. Naps that are too long or too close to bedtime can interfere with your regular sleep. • Create the right space: Make your room a sleep haven. Keep it cool, quiet and dark. If you need to, get eyeshades or blackout curtains. Let in bright light in the morning to signal your body to wake up. • You can’t fake wake: No pills, vitamins or drinks can replace good sleep. Consuming caffeine close to bedtime can hurt your sleep, so avoid coffee, tea, soda/pop and chocolate late in the day so you can get to sleep at night. Nicotine and alcohol will also interfere with your sleep. • Drowsy driving is as dangerous as drunk driving: When you are sleep deprived, you are as impaired as driving with a blood alcohol content of .08%, which is illegal for drivers in many states. Drowsy driving causes over 100,000 crashes each year. Recognize sleep deprivation and call someone else for a ride. Only sleep can save you!