GEL1102 ภาษาอังกฤษ เพื่อการสื่อสารและการ สืบค้น Exercising and Caring for Health

1. GEL1102 ภาษาอังกฤษเพื่อการสื่อสารและการสืบค้นExercising and Caring forHealth AJ.PhanneeRojanabenjakun http://www.teacher.ac.th/phannee_ro/

2. Unit 7 Exercising and Caring forHealth 7.1 I’m on a diet. What can I do? 7.2 You look so tired! What’s wrong? 7.3 Do you exercise very much?

3. I’m on a diet. What can I do?

4. I’m on a diet. What can I do? • Lowering your caloric intake is often part of losing weight, but it can leave you hungry and unsatisfied. • The key to staying on track with your diet and weight loss is to eat foods that leave you feeling full without going over your daily calorie target. In some cases, controlling hunger comes down to learning when you are actually hungry versus when you're bored or eating out of habit. • Controlling your hunger makes it easier to continue your weight-loss long term.

5. I’m on a diet. What can I do? Step 1 • Track your food consumption to identify the times when you tend to get hungry the most. • Look for triggers that cause you to overeat or consume a lot of calories, such as long gaps between eating. • Focus on correcting those problems to keep your hunger under control.

6. I’m on a diet. What can I do? Step 2 • Eat a nutritious breakfast with protein, dairy or whole grains to satisfy your hunger as soon as you wake up. Breakfast helps you avoid snacking to fend off (avoid) hunger later in the morning, when you might make less-healthy snacking choices. Step 3 • Fill half of your lunch and dinner plates with vegetables to help you get full while limiting your calories. • Cut back on your meat portions, MayoClinic.com suggests.

7. I’m on a diet. What can I do? Step 4 • Plan nutritious snacks between your meals that will fill you up without packing lots of calories. • Ideas include fruit, vegetables, whole grains, beans or low-fat dairy foods. • Eating snacks between meals keeps your hunger from overwhelming you and causing you to binge.(more activities) Step 5 • Portion out your snacks and meals head of time instead of eating directly out of the package. This decreases the chances of overeating.

8. I’m on a diet. What can I do? Step 4 • Plan nutritious snacks between your meals that will fill you up without packing lots of calories. • Ideas include fruit, vegetables, whole grains, beans or low-fat dairy foods. • Eating snacks between meals keeps your hunger from overwhelming you and causing you to binge.(more activities)

9. I’m on a diet. What can I do? Step 5 • Portion out your snacks and meals head of time instead of eating directly out of the package. This decreases the chances of overeating.

10. I’m on a diet. What can I do? Step 6 • Eat all meals and snacks slowly while focusing on your hunger. • Stop eating when you begin feeling satisfied even if you aren't finished with your food. Step 7 • Eat more fiber and protein during the day because of their hunger-satisfying qualities. • These foods keep you feeling full for longer so you are less likely to snack shortly after eating.

11. I’m on a diet. What can I do? Step 8 • Drink water throughout the day to keep your body hydrated and feeling full. • Avoid beverages with lots of calories that will take away from your daily calorie limit.

12. Why Do I Look So Tired? A number of factors can cause you to look tired, from a lack of iron to common allergies. The natural process of aging also causes skin to sag (weaken) and droop, especially around the eye area. by JESSICA TAYLOR  Last Updated: Aug 16, 2013

13. Why Do I Look So Tired? The solution to your may be as simple as dilemma (crisis) an antihistamineor a little more red meat in your diet, though you'll have to consult a doctor to discover the reason behind your tired appearance. by JESSICA TAYLOR  Last Updated: Aug 16, 2013

14. CommonCauses • Commonly, "a combination of heredity (generation) and genetics" causes tired-looking eyes, dark circles or bags under the eyes, states Diane Berson, assistant professor of dermatology at Cornell University's Weill Medical College in Manhattan, NY. Dark eye circles are often the result of excess pigmentation (color)in the skin, which affects all races, especially African-Americans, Southern Italians and Southeast Asians. Sun exposure, fatigue (tried) and binge(more activities) drinking can also exacerbate (wrose) dark eye circles.

15. Sleep Disorders • Looking well rested has to do with not just the amount of sleep you get, but the amount of quality sleep you get, says Help Guide. • If you have insomnia, you obviously look tired due to sleep deprivation, though other chronic sleep disorders may also interrupt your sleep cycle and cause you to wake frequently throughout the night. • Sleep apnea causes people to stop breathing in their sleep, and these gaps in breathing can occur as often as 30 or more times an hour. These episodes cause a person to wake briefly, often choking or gasping. Narcolepsy, restless legs syndrome and periodic limb movement disorder may also cause a lack of quality sleep.

16. Sleep Disorders • Looking well rested has to do with not just the amount of sleep you get, but the amount of quality sleep you get, says . • If you have insomnia, you obviously look tired due to sleep deprivation (sleepless), though other chronic sleep disorders may also interrupt your sleep cycle and cause you to wake frequently throughout the night.

17. Warning • If you look tired, this could signal that your body is trying to tell you something. • According to Columbia University Health Services, thyroid and kidney problems can cause a tired appearance due to fluid retention or lymph malabsorption (problem on digest). • Sleep apnea (no breath) can also become life threatening if left untreated. Don't ignore your body's symptoms and signals.

18. Solution • See a doctor to ensure that your tired appearance doesn't signal a larger problem. A doctor can perform a few simple blood tests to rule out anemia, thyroid problems and other issues. • Your doctor can also check you for allergies and evaluate your sleeping habits. 

19. Prevention 7 Reasons You're Tired All The Time Ever ask yourself "why am I so tired?" Here's what to look out for. ByJULIE EVANS

20. Anemia 1. Anemia The fatigue caused by anemia is the result of a lack of red blood cells, which bring oxygen from your lungs to your tissues and cells. You may feel weak and short of breath.

21. 2. Thyroid Disease When your thyroid hormones are out of whack, even everyday activities will wipe you out. The thyroid gland, about the size of the knot on a man's tie, is found in the front of the neck and produces hormones that control your metabolism. Too much thyroid hormone (hyperthyroidism), and metabolism speeds up. Too little (hypothyroidism), and metabolism slows down.

22. 3. Diabetes • More than a million people are diagnosed with type 2 diabetes every year, but many more may not even know they have it. • Sugar, also called glucose, is the fuel that keeps your body going. And that means trouble for people with type 2 diabetes who can't use glucose properly, causing it to build up in the blood. • Without enough energy to keep the body running smoothly, people with diabetes often notice fatigue as one of the first warning signs, say Johns Hopkins researchers.

23. 4. Depression 4. Depression More than "the blues," depression is a major illness that affects the way we sleep, eat, and feel about ourselves and others. Without treatment, the symptoms of depression may last for weeks, months, or even years. 

24. 5. Rheumatoid Arthritis This autoimmune disease is not always easy to diagnose early, but there are some subtle clues to look for. Rheumatoid arthritis happens when your immune system turns against itself and attacks healthy joint tissue, sometimes resulting in irreversible damage to bone and cartilage.

25. 6. Chronic Fatigue This baffling condition causes a strong fatigue that comes on quickly. People who suffer from CFS feel too tired to carry on with their normal activities and are easily exhausted with little exertion.

26. 7. Sleep Apnea You could have this sleep-disrupting problem if you wake up feeling tired no matter how much rest you think you got. Sleep apnea is a disorder characterized by brief interruptions of breathing during sleep. In the most common type, obstructive sleep apnea, your upper airway actually closes or collapses for a few seconds, which, in turn, alerts your brain to wake you up to begin breathing again. Someone with obstructive sleep apnea may stop breathing dozens or even hundreds of times a night

27. Do you exercise very much?

28. “Physical activity is something you do. Physical fitness is something you acquire, a characteristic or an attribute one can achieve by being physically active. And exercise is structured and tends to have fitness as its goal"Anonymous

29. Spectrum of Physical Activity and Health Physically Fit Physically disabled Physically Active LaPorte RE: Am J Epidemiol. 1984 Oct;120(4):507-17

30. Common Reasons Not To Exercise • I don’t have the time • I don’t like to sweat • I’ll look silly • It hurts • I don’t know what to do • It’s not important

31. Do you know? • 13.5 million people have coronary heart disease. • 1.5 million people suffer from a heart attack in a given year. • 250,000 people suffer from hip fractures each year. • Over 60 million people (a third of the population) are overweight. • 50 million people have high blood pressure. (WHO, 2003)

32. Do you know that …… • Childhood obesity has reached epidemic proportions in most part of the world • Children are eating more and exercising less. • Time spent watching television or using computers • This lack coupled with poor dietary habits has led to significant increases in the number of children with Type II diabetes and predisposition to hypertension, coronary artery disease and others

33. All of these can be Prevented by Regular Physical Activity !!!

34. What Can Exercise do for You? • Reduce the risk of the three leading causes of death: Heart Disease, stroke, and cancer • Control or prevent development of Disease • Enhance Mental Abilities • Improve Sleeping Habits and Increase Energy Levels • Lift Depression and Help Manage Stress • Control Weight, improving self-image, appearance and health

35. Opportunities for Physical Activity • At work • For transport • In domestic duties • In leisure time The majority of people do very little or no physical activity in any of these domains

36. Getting Started….Setting Goals • What will motivate you? • Think about your reasons for exercising • Are your goals important enough to keep you motivated long-term? • Think short-term and long-term • How will you benefit from your fitness plan day-to-day? • In 1 year? In 5 years? In 10 years?

37. Fitness Equipment / Safety Fitness Equipment / Safety • Buy Appropriate SHOES • Wear Comfortable Clothing • TOO HOT! TOO COLD! • Run and Walk with a Friend More fun, safer, with a physical and mental support system • Night Time: stay to the well lit areas • Select activities that are fun ……….. To YOU!

38. Get Moving! • Components of an exercise program • Aerobic Activity • Strength Training • Flexibility Training Use an exercise log to help you plan and keep track of your exercise program WHO 2002

39. Outdoor Activities Walking Jogging/running Bicycling Swimming Basketball Soccer Jumping Rope Indoor Activities Treadmill machine Stair climbing machine Stationary bike Rowing machine Aerobics, boxing... Types of Aerobic Exercise

40. How Much and How Hard? Frequency: 3-5 days per week • Aerobic exercise: a minimum if 3 days a week are necessary to reach most exercise goals and minimize health benefits • Strength training: a minimum of 2 days per week • Flexibility training: a minimum of 3-5 days per week • Duration • Aerobic: 20-60 minutes of continuous aerobic activity • Strength: 1-3 sets of 8-12 repetitions • Stretching: Stretch all muscle groups and hold positions for 10-30 seconds

41. “The first wealth is health."