1.06 Understand the fundamentals of wellness

1. 1.06 Understand the fundamentals of wellness Complementary and Alternative Medicine (CAM) Health Practices

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

3. 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 1.06 Understand the fundamentals of wellness

4. Complementary/Alternative Health Practices Chiropractic • Manipulation 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 1.06 Understand the fundamentals of wellness

5. Complementary/Alternative Health Practices Aloe Vera 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. Violet Marjoram 1.06 Understand the fundamentals of wellness Oregano Rosemary Thyme

6. 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 1.06 Understand the fundamentals of wellness

7. 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 1.06 Understand the fundamentals of wellness

8. 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 1.06 Understand the fundamentals of wellness

9. 1.06 Complementary and Alternative Medicine (CAM)Health Practices

10. 1.06 Understand the fundamentals of wellness

11. Wellness • Optimal health with a balance in physical, mental, and social health • Contributes to the prevention of disease • Improves the quality of life 1.06 Understand the fundamentals of wellness

12. Elements of Wellness 1.06 Understand the fundamentals of wellness

13. Elements of WellnessPhysical Wellness • Diet • Physical activity • Health screenings and examinations 1.06 Understand the fundamentals of wellness

14. Elements of WellnessEmotional Wellness • Adjust to life’s changes • Be optimistic • Cope with stress • Enjoy life 1.06 Understand the fundamentals of wellness

15. Elements of WellnessMental Wellness • Continue lifelong learning • Learn from life experiences • Use creativity to solve problems 1.06 Understand the fundamentals of wellness

16. Elements of WellnessSocial Wellness • Affection • Communication • Honesty • Interaction with others • Loyalty 1.06 Understand the fundamentals of wellness

17. Elements of WellnessSpiritual Wellness • Believe in a higher authority • Practice religious beliefs • Values, ethics, and morals give meaning to life 1.06 Understand the fundamentals of wellness

18. Elements of Wellness 1.06 Understand the fundamentals of wellness

19. 1.06 Understand the fundamentals of wellness Practices that promote wellness

20. Practices that promote wellness 1) Good nutrition 2) Physical activity 3) Health screenings and examinations 4) Stress management 1.06 Understand the fundamentals of wellness

21. Practices that promote wellness Good nutrition

22. Practices that promote wellness1) Good nutrition • Nutrition relates to food and all body processes requiring food. • Promotes a healthier body and mind • Aids in: • resistances to illness • weight management 1.06 Understand the fundamentals of wellness

23. Practices that promote wellness1) Good nutrition Functions of good nutrition • Provides heat • Promotes growth • Repairs tissue • Regulates body processes 1.06 Understand the fundamentals of wellness

24. Practices that promote wellness1) Good nutrition • Food groups • Grains • Fruits • Vegetables • Protein • Dairy Dairy Fruits Grains Vegetables Proteins 1.06 Understand the fundamentals of wellness

25. Practices that promote wellness1) Good nutrition Food groups • Grains • 6-8 oz. per day • fiber-rich: % of daily value • 10-19% good • 20% excellent • Half of daily intake should be whole grain 1.06 Understand the fundamentals of wellness

26. Practices that promote wellness1) Good nutrition Food groups • Fruits • 1 1/2 – 2 cups per day 1.06 Understand the fundamentals of wellness

27. Practices that promote wellness1) Good nutrition Food groups • Vegetables • 2-3 cups per day 1.06 Understand the fundamentals of wellness

28. Practices that promote wellness1) Good nutrition Food groups • Protein • 5-7 oz. per day • Ex. 1 oz. of meat = 1 serving 1.06 Understand the fundamentals of wellness

29. Practices that promote wellness1) Good nutrition Food groups • Dairy • 3 servings per day • Ex. 1 cup of milk = 1 serving 1.06 Understand the fundamentals of wellness

30. Practices that promote wellness1) Good nutrition Other guidelines: • Sodium – less than 2,300 mg of sodium daily (1 tsp) • Potassium – consume potassium-rich foods • fish • meat • fruits • vegetables 1.06 Understand the fundamentals of wellness

31. Practices that promote wellness1) Good nutrition Food safety • Clean hands, surfaces and food products • Separate raw and cooked food • Refrigerate food properly • Avoid unpasteurized milk, eggs, and juice • Avoid raw meat and • poultry 1.06 Understand the fundamentals of wellness

32. Practices that promote wellness Physical activity

33. Practices that promote wellness2) Physical activity • Regular physical activity increases fitness level • Plays a role in prevention of chronic illness • Helps control abnormal cholesterol, diabetes and obesity 1.06 Understand the fundamentals of wellness

34. Practices that promote wellness2) Physical activity How much? • At least 30 minutes most days of the week at 50-85% of maximum heart rate. • Can be done in 10-15 minute sessions What type? • Brisk walking, jogging, bicycling • Moderate walking for pleasure, gardening, housework 1.06 Understand the fundamentals of wellness

35. Practices that promote wellness2) 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 1.06 Understand the fundamentals of wellness

36. Practices that promote wellness2) Physical activity Other benefits of physical activity? • Builds healthy bones, muscles and joints • Help psychologically • Illness is prevented or improved through regular physical activity 1.06 Understand the fundamentals of wellness

37. Practices that promote wellness Health screenings and examinations

38. Blood tests cholesterol glucose hemoglobin Blood pressure Colonoscopy Dental screenings Papanicolaou stain Mammograms Prostate examination Vision screening Practices that promote wellness3) Health screenings and examinations Complete physical examination to include: 1.06 Understand the fundamentals of wellness

39. Practices that promote wellness Stress management

40. Practices that promote wellness4) 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 1.06 Understand the fundamentals of wellness

41. Practices that promote wellness4) 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 1.06 Understand the fundamentals of wellness

42. Practices that promote wellness4) 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 1.06 Understand the fundamentals of wellness

43. Practices that promote wellness4) Stress management Stress Related Disorders • Allergies • Depression • Digestive disorders • Headaches • Heart disease • High blood pressure • Muscle tension 1.06 Understand the fundamentals of wellness

44. Practices that promote wellness4) Stress management • Avoid stress • Alter stress • Accept stress • Adapt to stress 1.06 Understand the fundamentals of wellness

45. Practices that promote wellness4) Stress management – Avoid stress • Use the Serenity Prayer • 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 1.06 Understand the fundamentals of wellness

46. Practices that promote wellness4) Stress management – 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 1.06 Understand the fundamentals of wellness

47. Practices that promote wellness4) Stress management – 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 1.06 Understand the fundamentals of wellness

48. Practices that promote wellness4) Stress management – Adapt to stress • Try to view a situation from all angles • Look at the “big picture” • Adjust your standards • Focus on the positive 1.06 Understand the fundamentals of wellness

49. Practices that promote wellness4) Stress management -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 1.06 Understand the fundamentals of wellness

50. Practices that promote wellness4) Stress management -Adopt a healthy lifestyle • Exercise regularly • Eat a healthy diet • Reduce caffeine and sugar • Avoid alcohol, cigarettes, and drugs • Get enough sleep 1.06 Understand the fundamentals of wellness