Health Talk on Wellness

1. Health Talk onWellness Dr. M. A. Fatimilehin Manager, NNPC Lagos Medical Services

2. Outline • Introduction • Wellness vs Healing • Healthy Lifestyle (HLS) • Elements of Healthy Living • Diet – food and eating • Air • Water • Light (sunlight) • Regular Physical exercise • Avoidance of toxins • Good mental attitude • Good rest/ Work-life balance • Stress management • Regular Medical Check-up • Conclusion

3. Introduction According to the WHO expert committee on health (1950), health is defined as a state of physical, mental and social wellbeing; and not merely the absence of disease. • Types of Health include: • Curative Health • Preventive Health • Promotive Health • Rehabilitative Health

4. Wellness vs Healing • Wellness is a multi-dimensional process of becoming aware of and practicing healthy choices to create a more successful and balanced lifestyle.  • Charles Corbin • God’s will is that we should be IN HEALTH rather than seekHEALING …3 John 2 • Many people spend most of their lifetime chasing wealth; then they suddenly realize they have to spend the rest of their life chasing health • Unknown Quote

5. Healthy Lifestyle (HLS) • Will lead to Wellness • Is a choice everyone has to make • Is a battle that requires self discipline to win • Before 40 your body will support you; but after 40 you will need to support your body • How healthy you live beyond 40 will be determined by the the level of Healthy Lifestyle you adopt • Of all factors that determine health – age, environment, sex, gene (inheritance), work exposure, etc…the ones under your control are those you determine by a Healthy Lifestyle

6. 9 Elements of Healthy Living • Diet – food and eating • Air • Water • Light (sunlight) • Regular Physical exercise • Avoidance of toxins • Good mental attitude • Good rest/ Work-life balance • Stress management • Suggest others • Now let’s take them one after the other

7. Diet – food and eating • You need not just to eat well, but also to eat right • Nutrition is the process by which a person receives and uses the materials necessary for the maintenance and growth of body cells, • synthesis of enzymes and hormones, and production of energy. • It maintains one’s ability to resist infection, capacity for reproduction, and a sense of wellbeing.

8. Diet – food and eating • There are three main abnormalities: • Undernutrition: when a diet is inadequate in quantity – either because it is not available or the person chose not to eat enough • Malnutrition: when a diet is inadequate in quality – amount may be enough but the essential nutrients are missing due to poor selection or not affordable. • Overnutrition: when a diet contains excessive amounts of calories and fat; at the same time, the diet may be deficient in protein and minerals.

9. Diet – food and eating • There are two extremes of eating habits namely Anorexia Nervosa(extreme weight loss due to aversion to food) • and Bulimia (bingelike overeating or unconcontrolled rapid ingestion of large quantities of food whitin a short period). • The six food groups (nutrients) necessary for cell function and growth are carbohydrates, protein, fat, minerals, vitamins and water. • Each group has peculiar functions.

10. Diet – food and eating • Apart from breast milk for a newborn, there is no food that contains all the nutrients necessary for good nutrition, • so people must vary what they eat to achieve a balance. • Eating well and eating right can only be achieved if you develop some win-win strategies for every situation you might find yourself. • The following tips may assist you.

11. Diet – food and eating • Use the food pyramid guide • Remember your age • Fondle with fibre • Avoid sweets • Avoid night foods • Beware of restaurants and fast foods • Look at the labels on canned foods • Beware of holidays and special occasions

12. Air • In form of ventilation • Both at home and in the office • Ventilation is critical to home comfort • We require clean, filtered air in our work and living environments for healthy living. • Unclean air can affect your health and also affect your physical environment. • An effective ventilation system will ensure air quality in your home or business is clean and free of the contaminants that produce unclean air.

13. Air • Health effects from indoor air pollutants include: • ALLERGIES AND ASTHMA • Most sufferers of these ailments are aware that dust mites are one of the main triggers in aggravating asthma symptoms. • MOULD • Living with mould can cause significant health problems. When mould reproduces it creates spores that are carried in the air which we inhale and can cause asthma in people genetically predisposed to respiratory illness. • VOLATILE ORGANIC COMPOUNDS (VOC) • VOCs are airborne pollutants contaminating the air inside our living environments. The widespread use of chemicals in manufacturing building components and furniture products are a prime source of airborne pollutants.

14. Air • HEALTH BENEFITS OF FRESH AIR • Fresh air is good for digestion. • Improves your blood pressure and heart rate. • It makes you happier. • Strengthens your immune system. • Fresh air cleans your lungs. • You will have more energy and sharper mind. Enjoy time outdoors and get the maximum out of the health benefits of fresh air So endeavour to create some GREEN AREAS around your home, it engenders fresh air!

15. Water • As frequently and as plenty as possible • But minimum of eight (8) glasses everyday • Water is your body's principal chemical component and makes up about 60 percent of your body weight. • Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. • Lack of water can lead to dehydration

16. Water Benefits • Drinking Water Helps Maintain the Balance of Body Fluids • The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. • Water Can Help Control Calories. • For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn't have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help. • Water Helps Energize Muscles. • Cells that don't maintain their balance of fluids and electrolytes shrivel, which can result in muscle fatigue. "When muscle cells don't have adequate fluids, they don't work as well and performance can suffer,"

17. Water Benefits • Water Helps Keep Skin Looking Good. • Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don't expect over-hydration to erase wrinkles or fine lines, says Atlanta dermatologist Kenneth Ellner, MD. • Water Helps Your Kidneys. • Body fluids transport waste products in and out of cells. The main toxin in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine,"Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate," • Water Helps Maintain Normal Bowel Function. • Adequate hydration keeps things flowing along your gastrointestinal tract and prevents constipation. When you don't get enough fluid, the colon pulls water from stools to maintain hydration -- and the result is constipation.

18. Light (Sunlight) • Sunlight may help prevent cancer. • It’s not just plants that metabolize sunlight. Humans do too. Through a complex process, our bodies turn sunlight into life-giving vitamin D • Immunity: Serotonin, Melatonin, and Daylight • As diurnal creatures, we humans are programmed to be outdoors while the sun is shining and home in bed at night. This is why melatonin is produced during the dark hours and stops upon optic exposure to daylight. This pineal hormone is a key pacesetter for many of the body’s circadian rhythms. It also plays an important role in countering infection, inflammation, cancer, and auto-immunity • Sunlight is beneficial for Alzheimer’s patients. • Clinical research has shown that exposure to full-spectrum light throughout the day coupled with darkness at night can help improve some aspects of Alzheimer’s disease—reducing agitation, increasing sleep efficiency, decreasing nighttime wakefulness, and decreasing nighttime activity in these patients. • Sunlight helps heal psoriasis. • Exposure to sunlight is extremely beneficial for individuals with psoriasis. In one study, an outdoor four-week sunbathing therapy was shown to promote significant clearance of psoriatic symptoms in 84 percent of subjects

19. Sunlight Benefits • Sunlight can ease mild depression. • There has been a lot of research on the link between sunlight and mood. One solid study found that sunlight actually increases levels of a natural antidepressant in the brain. On sunny days, the brain produces more of the mood-lifting chemical serotonin than on darker days • Sunlight contributes to bone health in older adults. • It is well known that vitamin D stimulates the absorption of bone-strengthening calcium. The process of vitamin D manufacture begins when sunlight changes the 7-dehydrocholesterol in the skin into vitamin D3. Emerging research is showing a direct correlation between both bone density and blood levels of vitamin D3 • Sunlight can improve sleep quality. • When sunlight hits your eyes, your optic nerve sends a message to the gland in the brain that produces melatonin (a hormone that helps you sleep); the gland decreases its secretions of melatonin until the sun goes down again. In other words, exposure to sunlight during the day increases the natural production of melatonin at night. Low levels of melatonin production are linked to poor sleep quality, especially in older adults

20. Light (Bad Effects) • Bad-because of global warming/Depleting ozone layer • There’s no getting around the fact that sunlight is hard on your skin. • Age gets blamed for wrinkles and rough, dry skin. But the real culprit is a combination of age and sun that dermatologists call photoaging. • The short UVB wavelengths that cause sunburn can also damage DNA and suppress the skin’s immune system. • The longer, more penetrating UVA wavelengths may create highly reactive oxygen molecules capable of damaging skin cell membranes and the DNA inside.

21. Regular Physical Exercise • Physical activity is defined as any bodily movement produced by skeletal muscles that requires energy expenditure, generating heat. • It usually makes the heart to beat faster, makes you breath faster and also produces sweat • Inadequate Physical inactivity has been identified as the fourth leading risk factor for global mortality causing an estimated 3.2 million deaths globally

22. Regular Physical Exercises • Physical exercise is the performance of some activity in order to develop or maintain physical fitness and overall health. • Frequent and regular physical exercise is an important component in the prevention of some diseases such as heart disease, cardiovascular disease, Type 2 diabetes and obesity

23. Exercise Isotonic exercise • Must be practicable • Regular • Last about 30 minutes a day • Must induce sweating. Examples Jogging, Swimming, Cycling etc Isometric exercises increase the blood pressure

24. Benefits of Physical Exercise • The benefits of exercise extend far beyond weight management. • Research shows that regular physical activity can help reduce your risk for several diseases and health conditions and improve your overall quality of life. • Regular physical activity can help protect you from some significant health problems

25. Exercise Benefits • The health benefits of regular exercise and physical activity are hard to ignore, regardless of your age, sex or physical ability: • Exercise controls weight • Exercise combats health conditions and diseases • Exercise improves mood • Exercise boosts energy • Exercise promotes better sleep • Exercise puts the spark back into your sex life • Exercise can be fun

26. Good walking Techniques • Strike with heels first • Swing your arms • Stretch your spine • Contract your stomach • Keep a brisk pace • Ensure you breath freely • Speed up and slow down

27. The NNPC Walk-4-Life Experience • To lose weight the healthy way, you must include daily physical activity in your diet plan. • After all, weight loss is achieved by burning more calories than you take in from food. • To burn more calories, add a daily walk and some light strength training 2-3 days each week. • But remember, although you can get away with only 30 minutes of moderate physical activity each day for overall health, try working up to 60 minutes or more per day to not only lose weight but "keep it off!"

28. Regular Physical Exercise • “Those who think they have no time for bodily exercise will sooner or later have to find time for illness.” -Edward Stanley • “Your body is the baggage you must carry through life. The more excess baggage, the shorter the trip.” -Arnold H. Glasgow

29. Avoidance of Toxins • AVOID TOXINS !!! • Reduce • Coffee • Alcohol • But please avoid Tobacco • For obvious reasons

30. More Steps to Wellness • GOOD MENTAL ATTITUDE • Laughter is good medicine • Forgiveness is not just a virtue, it is about your health • Giving help to those in need can be a health booster • Avoiding greed is health boosting • GOOD REST • If you do not plan for rest, it will not come • Take time out for holiday if you can

31. Health benefits of smiling

32. Work-Life Balance • The art prioritizing between work and ambition on one hand • And • Leisure and family on the other

33. Work Life Balance Leisure& Family Work & Ambition

34. Work Life Balance Cont’d • You have a pivotal role to play in your wellness e.g.: • Weight – you can determine yr wt • Nutrition – you can decide when/what you eat • Exercise – you may choose not to exercise • Stress management – you can choose your reactions • YOU HAVE UNLIMITED CHOICES NOW, BUT WHEN YOU’RE SICK YOU’VE GOT NO MORE REAL OPTIONS

35. The Triangular Relationship OF Work & Health WORK ILLNESS WELLNESS

36. Work Life Balance Cont’d • For proper work life balance individual should • Practice preventive maintenance • Learn to say NO. • Set proper priorities • Avoid negative people • Use time wisely • Delegate duties • View problems as challenges • Take ownership of your health • Rest properly and plan for vacation • Believe in yourself • Be positive • Exercise breathing exercise

37. Work Life Balance Cont’d • In conclusion individuals, most especially executives should be able to reduce their stress by involving themselves in the following; • Reading, listening to music, watching a play or drama, doing something new, stop a bad habit, plant flowers, and smell the flowers….just keep a hobby. • They should also find support, find a vent partner, be optimistic, • Put safety first, do things in moderation; • Be conscious of their daily appearance; • Strive for excellence, not perfection; • Avoid stretching your limits, endeavour to enjoy art and music; • Maintain their weight; • Practice grace;

38. Do You Find Time to Unwind?

39. Work Life Balance Cont’d • ACHIEVEMENT OR • FULFILMENT ???!!!

41. How about Stress Management? • An unknown author once said," It is useless telling the river to stop; it is better you learn how to swim down stream” • For workers everywhere, the troubled economy and the rising incidence of "Layoffs" and "budget cuts" have become bywords in the workplace, and the result is increased fear, uncertainty, and higher levels of stress. • Walk- Life Balance is a effective way of managing stress

42. Regular Medical Check-up • Medical Screening can detect medical conditions at an early stage before symptoms present while treatment is more effective than for later detection. • In the best of cases lives are saved • Prevention is better (and many times cheaper) than cure • Determining presence of ill-health as part of primary prevention strategy so as to institute measure that will prevent worsening of condition.

43. Regular Medical Check-up • Promoting good health among employees – by encouraging immunizations which most people neglect in our own environment. • Determining an individual’s intrinsic factors and addressing these factors through health education and lifestyle modification. • In the event that an employee’s baseline health renders him unsuitable for job which he is doing, the OH physician consider his suitability for another brand of job within the same establishment

44. Final Words • Find time to rest. • Find time to laugh • Find time to eat well • Find time for fun. • Find time to exercise • Find time to pray • Find time to give and to forgive • Fine time to help someone/ your community • Find time to ………… • But give less time to sorrow/grief/bitterness & regrets • THESE THINGS WILL REQUIRE MAKING CHANGES

45. Know your Numbers: • Blood pressure: • 130/80mmHg or less • Blood sugar: • 6.0 mmol/L (110 mg%) • Serum cholesterol: • 6.4 mmol/L (150 mg%) • Body Mass Index (BMI): • 18-25 Kg/m 2

46. Conclusion • Three things are most important: • Eat well and eat right • Exercise regularly • Adopt Other Healthy lifestyle Programmes/Activities • Studies show a generally high level of awareness of need for Healthy Lifestyle & Wellness but regrettably low level of practice • Do yourself a favour, start now, and be serious about it. • Do your part and GOD will do the rest.

47. Thank you for your attention Delay may be dangerous. Make your decision NOW!!!