Wellness A Holistic Approach for Circuit Riders

1. Wellness A Holistic Approach for Circuit Riders Danny Lanteigne CRTP

2. Wellness • What is wellness? • Webster’s dictionary defines it as the quality or state of being in good health especially as an actively sought goal, lifestyles that promote wellness.

3. Wellness • What is a holistic approach? • Webster’s dictionary defines the word as relating to or concerned with wholes or with complete systems rather than with the analysis of, treatment of, or dissection into parts, holistic medicine attempts to treat both the mind and the body. Holistic ecology views humans and the environment as a single system.

4. Wellness • In Canada, many First Nations, Inuit and Métis people highly value traditional knowledge that teaches alternative medicine practices, healthy eating, and traditional ways of using natural resources. The philosophical foundation of traditional knowledge revolves around a holistic model that recognizes the intimate interconnectedness between the person, the food they eat, their environment, health and healing, and the impact of lifestyle choices. This framework is essential when addressing First Nations health towards improving the health and quality of life for Aboriginal people.

5. Wellness Issues circuit riders face?

6. Wellness Ergonomics • Webster’s dictionary defines this word as an applied science concerned with designing and arranging things people use so that the people and things interact most efficiently and safely —called also biotechnology, human engineering, human factors.

7. Wellness • Essentially what I am talking about is your body posture while preforming tasks, and in this case specifically driving.

8. Wellness Wallets?

9. Wellness Wallets? • Back pain or Sciatica is one of the most familiar complaints and disorder that affect 70-80% of people worldwide at some time once in their lives. It is the pain in the back that commences and continues from the hip and buttocks to all the way along the leg which comes in many forms with more or less severe lower, middle or upper to low back pain.

10. Wellness Posture • Many drivers do not position themselves correctly in their cars and therefore seriously lack control and comfort while driving. A good driving position can actually help preventing accidents, improve safety should an accident occur, and improve driving comfort. To adjust to the proper seating position, use the following tips. • https://www.youtube.com/watch?v=qbz8ClZjQqs

11. Wellness Sleep • We spend up to one-third of our lives asleep.

12. Wellness • Stages of sleep • Stage 1 is light sleep where you drift in and out of sleep and can be awakened easily. In this stage, the eyes move slowly and muscle activity slows. During this stage, many people experience sudden muscle contractions preceded by a sensation of falling. • stage 2, eye movement stops and brain waves become slower with only an occasional burst of rapid brain waves

13. Wellness • Stages of sleep • When a person enters stage 3, extremely slow brain waves called delta waves are interspersed with smaller, faster waves. • In stage 4, the brain produces delta waves almost exclusively. Stages 3 and 4 are referred to as deep sleep or delta sleep, and it is very difficult to wake someone from them. In deep sleep, there is no eye movement or muscle activity. This is when some children experience bedwetting, sleepwalking or night terrors. In 2008 the sleep profession in the US eliminated the use of stage 4. Stages 3 and 4 are now considered stage 3.

14. Wellness • Stages of sleep • In the REM period, breathing becomes more rapid, irregular and shallow, eyes jerk rapidly and limb muscles are temporarily paralyzed. Brain waves during this stage increases to levels experienced when a person is awake. Also, heart rate increases, blood pressure rises, males develop erections and the body loses some of the ability to regulate its temperature. This is the time when most dreams occur, and, if awoken during REM sleep, a person can remember the dreams. Most people experience three to five intervals of REM sleep each night. • Infants spend almost 50% of their time in REM sleep. Adults spend nearly half of sleep time in stage 2, about 20% in REM and the other 30% is divided between the other three stages. Older adults spend progressively less time in REM sleep.

15. Wellness • How much sleep do we need? Ask yourself these following questions… • Are you productive, healthy and happy on seven hours of sleep? Or does it take you nine hours of quality ZZZs to get you into high gear? • Do you have health issues such as being overweight? Are you at risk for any disease? • Are you experiencing sleep problems? • Do you depend on caffeine to get you through the day? • Do you feel sleepy while driving? • Adults (26-64): Sleep range did not change and remains 7-9 hours.

16. Wellness • Sleep tips… • Stick to a sleep schedule, even on weekends. • Practice a relaxing bedtime ritual. • Exercise daily. • Evaluate your bedroom to ensure ideal temperature, sound and light. • Sleep on a comfortable mattress and pillow • Beware of hidden sleep stealers, alcohol and caffeine • Turn off electronics before bed.

17. Wellness • Activity • Patch Adams once quoted “Your body is made for activity, it craves movement.”

18. Wellness • Activity • Adults need at least 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (e.x. brisk walking) every week (20 minutes a day)and muscle-stretching on a 2 or more days a week that will work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

19. Wellness • Nutrition • Food comes essentially in three forms, fat, carbohydrates and protein.

20. Wellness • Fat • There are four main types of fats that make up the fat in food:    Healthy fats (unsaturates): • Monounsaturated fats/Monounsaturates • Polyunsaturated fats/Polyunsaturates • Omega-3 fat • Omega-6 fat Unhealthy fats: • Saturated fats • Trans fats • The different fats behave differently in our bodies, and the impact does vary on our risk for certain diseases.

21. Wellness • Healthy Fats • Type of FatMajor Food Sources • Monounsaturated Fat / Monounsaturates Olive, canola and peanut oils, avocados, non-hydrogenated margarines, nuts and seeds • Polyunsaturated Fat / Polyunsaturates • Omega-6 Fat • Omega 3 Fat   • Safflower, sesame, sunflower and corn oils, non-hydrogenated margarines, nuts and seeds • Fattier fish, canola and soybean oils, flax seed, omega-3 eggs, walnuts

22. Wellness Saturated Fat / Saturates • Trans Fats • In many prepared foods made with hydrogenated oils, as well as fatty meats, full-fat dairy products, butter, lard, coconut oil, palm oil, palm kernel oil and cocoa butter • In all foods made with shortening or partially hydrogenated vegetable oil, and many snack foods, fast foods and ready-prepared foods

23. Wellness • Carbohydrates • carbohydrates (say: kar-bo-HI-draytz). Most foods contain carbohydrates, which the body breaks down into simple sugars — the major source of energy for the body. • Two Types of Carbohydrates • There are two major types of carbohydrates (or carbs) in foods: simple and complex.

24. Wellness • Simple carbohydrates: These are also called simple sugars. Simple sugars are found in refined sugars, like the white sugar you'd find in a sugar bowl. If you have a lollipop, you're eating simple carbs. But you'll also find simple sugars in more nutritious foods, such as fruit and milk. It's better to get your simple sugars from food like fruit and milk. Why? Because sugar isn't added to these foods and they also contain vitamins, fiber, and important nutrients like calcium. A lollipop has lots of added sugar and doesn't contain important nutrients.

25. Wellness • Complex carbohydrates: These are also called starches. Starches include grain products, such as bread, crackers, pasta, and rice. As with simple sugars, some complex carbohydrate foods are better choices than others. Refined (say: ree-FIND) grains, such as white flour and white rice, have been processed, which removes nutrients and fiber. But unrefined grains still contain these vitamins and minerals. Unrefined grains also are rich in fiber, which helps your digestive system work well. Fiber helps you feel full, so you are less likely to overeat these foods. That explains why a bowl of oatmeal fills you up better than sugary candy with the same amount of calories as the oatmeal. • So which type of carbs should you eat? Both can be part of a healthy diet.

26. Wellness • Protein • Proteins are macronutrients that support the growth and maintenance of body tissues. • A growing body of research suggests that eating more protein, in the form of lean meat, poultry, fish, eggs, legumes, nuts and low-fat dairy food, can safely promote weight loss and reduce your risk of heart disease.

27. Wellness • Know your numbers… • BMI • Blood pressure • Blood sugar • Cholesterol • Heart rate

28. Wellness • BMI (Body Mass Index) • http://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/images/phoneicon.gif

29. Wellness • Blood Pressure • Often wonder what the top and the bottom blood pressure numbers mean? Doctors call them systolic (the top number) and diastolic (the bottom number) blood pressure. • Knowing both your systolic and diastolic blood pressure numbers is important and could save your life.

30. Wellness • Blood Pressure • A normal systolic blood pressure is below 120. • A normal diastolic blood pressure number is less than 80. • An elevated number in either category isconsidered to be hypertension, or high blood pressure.

31. Wellness • Blood Sugar • The blood sugar concentration or blood glucose level is the amount of glucose (sugar) present in the blood of a human or animal. • The mean normal blood glucose level in humans is about 5.5 mmol/L (100 mg/dL);[

32. Wellness • Blood Sugar • If blood sugar levels remain too high the body suppresses appetite over the short term. Long-term hyperglycemia causes many of the long-term health problems including heart disease, eye, kidney, and nerve damage. • If blood sugar levels drop too low, a potentially fatal condition called hypoglycemia develops. Symptoms may include lethargy impaired mental functioning; irritability; shaking, twitching, weakness in arm and leg muscles; pale complexion; sweating; paranoid or aggressive mentality and loss of consciousness.

33. Wellness • Heart Rate • Heart rate, also known as pulse, is the number of times a person's heart beats per minute.  A normal heart rate depends on the individual, age, body size, heart conditions, whether the person is sitting or moving, medication use and even air temperature. Even emotions can have an impact on heart rate. • A normal resting heart rate for adults ranges from 60 to 100 beats a minute.

34. Wellness • Total Cholesterol • LDL (low-density lipoprotein cholesterol, also called “bad” cholesterol. • HDL (high-density lipoprotein cholesterol, also called "good" cholesterol). • Total chlorine is = to free chlorine + combined chlorine.

35. Wellness • 11 Tips to Cut Your Cholesterol Fast • 1. Set a target 8.Drink green • 2. Consider medication 9.Eat nuts • 3. Get moving 10.Switch spreads • 4.Avoid saturated fats 11.Dont smoke! • 5.Eat more fiber • 6.Go fish • 7. Dink up

36. Wellness Questions?