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Healthy Living

Healthy Living. Dereje Sahle Ayo Ethiopian Pastors Annual Conference Las Vegas, Nevada July 11, 2012. Discovering A Healthy Lifestyle. Health: is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. Wellness includes being:

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Healthy Living

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  1. Healthy Living DerejeSahleAyo Ethiopian Pastors Annual Conference Las Vegas, Nevada July 11, 2012

  2. Discovering A Healthy Lifestyle

  3. Health: is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. • Wellness includes being: mentally fit physically robust spiritually vital socially comfortable

  4. Health Living … how do we get there?

  5. Decisions • We are what we choose • “by the choices and acts of our lives, we create the person that we are.” Kenneth Patton • Some of the decisions we make could change the direction of our life • May not be big but mostly small choices that over time take us far off of our intended goals • “Decisions are easy when values are clear” Roy Disney

  6. Our ability to choose is a gift from God Gen. 2: 15-17 Deut: 30: 15 • God wants us to make healthy choices • God has made us the stewards of our own body • God’s prescription for living is the right choice

  7. Your health and well-being are a journey • Journeys of a thousand miles begins with the first step • The first step on your health journey is choice • Healthy choices make healthy people • When are making choices, we are taking responsibility and exerting a degree of control • Example: Yale’s study on GERD

  8. Rest • God exemplified when he rested at the 7th day • It was an intentional day that he ordained to send a message to us how essential rest is • He did not run out of things to create • Replaces weariness, exhaustion & fatigue with peace, energy & hope

  9. Sleep • During Slow wave (deep) sleep, our body releases growth hormone • Stimulates growth & repair of damaged tissue • Stimulates formation of white blood cells (part of the immune system) • Rest and recovery balances out stress

  10. Consequences of sleep deprivation • Declined cognitive • Decrement in performing tasks that require sustained attention • Deficient in memory and decision-making capacity • Sleep deprivation may result in a mental status that resembles depression or anxiety, with patients reporting poor mood, irritability, low energy, decreased libido, poor judgment, and other signs of psychologic dysfunction. • These symptoms often disappear when normal sleep is restored.

  11. Consequences of sleep deprivation • Decrease immune function: example, complete sleep deprivation of rats for several weeks results in death • Increases Mortality: A recent observational study reported that men who slept less than six hours had a risk for mortality that was four times greater than the risk for mortality among normal sleepers

  12. Consequences of sleep deprivation • Poor Quality of life: • both at work and at home, mainly due to lack of energy • Falling asleep at home may cause resentment and marital discord

  13. Consequences of sleep deprivation • Sleep restriction, when compared to sleep extension, was associated with a decrease in serum leptin (an anorexigenic hormone), an increase in serum ghrelin (an orexigenic hormone), and increased hunger and appetite (in particular for calorie-dense foods with high carbohydrate content).

  14. Consequences of sleep deprivation • Cardiovascular Risks: • a shorter duration of sleep was associated with a greater likelihood of developing hypertension, even after adjusting for possible confounders • a longer sleep duration was associated with a significantly reduced incidence of coronary artery calcification

  15. Other ways of rest • Relaxing massage • Skin is the largest organ in the body • Releases pain-countering endorphins and immune system stimulating hormone • Premature infants grew and developed reflexes with cognitive advantages when massaged several times a day • Couples encouraged • Moms backrub or foot massage children

  16. The Nemo Syndrome-A fish story • Fish in aquarium keep dying until someone figured out the problem/solution • Not getting any darkness for sleep • Aquarium light was turned off every night and Nemo lived • Watch an over-stimulated world of beepers, cell phones, TVs, radios, CDs,iPods …..

  17. The rest zone • Get 8 hrs sleep at night • Develop a regular sleep pattern • Quit time with God every morning • Pause at lunch to pray • One day week off to celebrate love- a weekly sabbatical to refresh your song • “Finish each day before you begin the next, and interpose a solid wall of sleep between the two” Ralph Emerson

  18. Take a vacation • Our bodies need several days to unwind from the stress of everyday life • Then several days after that for true rest to occur

  19. Laugh • Cheerful heart is good medicine • Lowers BP, muscles relax & the brain releases endorphins that make us feel better

  20. Exercise • A planned, structured, repetitive and purposeful physical activity • World wide prevalence of physical inactivity • Physical fitness includes: cardiopulmonary endurance, muscular endurance, strength and flexibility, balance, body composition and reaction time • CP endurance relates to the ability of circulatory and respiratory systems to supply oxygen during sustained physical activity

  21. Prolonged sedentary time is associated with increased risks of DM, heart disease, & mortality

  22. Benefits of exercise • Reduce Mortality • Reduce cardiovascular diseases • Decrease VLDL (bad cholesterol) & increase HDL (good cholesterol) • Beneficial effect on BP • May reduce risks of stroke • Diabetes • Improves blood sugar control, insulin sensitivity & may prevent development in high risk individuals

  23. Benefits of exercise • Cancer prevention: • Modest prevention against breast, colon, prostate, and pancreatic ca • Prevent bone loss: wt bearing exercise • Reduce risk of dementia and cognitive decline

  24. Benefits of exercise • Reduce Obesity ( over weight ) • Preventing and treating obesity leads to a significant health benefits over a lifetime • Compared to diet alone, diet coupled with exercise leads to: • a greater reduction in body fat • Enhanced preservation of body lean mass

  25. Pastor Rick WarrenBorn again to a healthier living • Inspired to lose weight in November 10, 2010 • As he baptized 800 people in water in one day • “I thought it wasn’t spiritual that we are all overweight. Then I thought I’m overweight I am a terrible example to our people.” • He couldn’t expect church members to be at a healthy weight if he wasn’t.

  26. Daniel’s plan • Consumes fewer carbs • Cooking healthier recipes • Drinking more water • Getting more sleep • Started working out

  27. Daniel’s plan • Replacing after-service snacks with healthier options • Encouraging healthier church meals/potlucks • Launch exercise classes and running clubs • Walk and worship program – walk together and pray at the end of the exercise • Since January 2011, more 250,000 lbs lost

  28. Daniel’s plan • http://bcove.me/98zwkvp0

  29. Nutrition • You are what you eat, that includes your mental well being • Desire to honor God by the way we treat our bodies • Food affects mood, and mood can influence which food one chooses • Depression (low Serotonin ), the brain triggers for carbohydrates capable of restoring the serotonin to normal

  30. Nutrition • Healthy diet is the best weapon to fight diseases • Improves the chances for feeling good and staying healthy • Healthy foods are the fuel our bodies use to make new cells and create the energy we need to thrive and fight disease • >90% Americans fail to consistently eat heart healthy diet, hence high risk for heart disease, stroke, DM & obesity

  31. Heart healthy diet ?? • Low in : • Saturated fat • Trans fat • Cholesterol • Sodium • Added sugars • High in: • Whole grain fiber (1 ounce /day) • Lean protein (fish 2x/wk) • Variety of colorful fruits and vegetables (4-5 cups/day)

  32. Nutrition • Other dietary measures • Nuts, Legumes and seeds • “ water is the only drink of a wise man” • “Those who think they have no time for healthy eating will sooner or later have time for illness.” Edward Stanley • “ To eat is necessity, but to eat intelligently is an art” La Rochefoucauld

  33. Summary • Change is always difficult but choose to lead healthy and productive life • “Decisions are easy when values are clear” Roy Disney • Develop a regular sleep pattern • Rest weekly • Regular exercise can improve overall attitude and health • “A body in motion tends to stay in motion, and a body at rest tends to stay at rest.” Sir Isaac Newton • Honor God by the way you treat your bodies • “When you eat or drink or do anything else, always do it to honor God.” 1 Cori 10:31

  34. We desire to honor God by the way we treat our bodies • When you eat or drink or do anything else, always do it to honor God. 1 Cori 10:31

  35. Thank you and God Bless you!

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