Role of Lifestyle for Good Health

1. ROLE OF LIFE STYLE FOR GOOD HEALTH Dr. Archana Thombare YASHADA

2. Good Nutrition is the foundation of good health. Balanced Diet Regualr and Proper Exercises Peace of Mind Diet and Health

3. Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.

4. Diet contains Proteins Carbohydrates Fats Vitamins Mineral and Water Key Elements of Health

5. Diet and Health Management Dr. Archana Thombar YASHADA

6. Food Pyramid

7. Food Pyramid for Vegetarian

8. उदरभरण नोहे जाणिजे यज्ञकर्म… • संस्कार • काय आणि कसे खावे • कधी खावे पृथ्वी, आप, तेज, वायू, आकाश या पंचमहाभूतांचा आहारामधील समावेश पृथ्वी तत्त्व – गंध , वास आप तत्त्व – पाणी – परिस्थितीनुसार, मागणीनुसार तेज तत्त्व – दिसणे – अन्नाचे स्वरुप (पहले आखोसे खाया जाता है !) वायू तत्त्व – स्पर्श -अन्नाचा स्पर्श आणि ते खाताना घडणारा इतरांचा स्पर्श आकाश तत्त्व – म्हणजे आवाज

9. Myth

10. Reality: these people are the rare exceptions

11. Reality: death is inevitable but it does not need to be slow, painful or premature

13. VIT. D Maintain adequate level of calcium and prosperous Sources : Vegetable – only mushroom Fruits – NONE Meat and EggsManufactured by the body after being expose to sunshine 10-15 Min of good sunshine (before 10 am ) 3 times weekly is adequate

14. Calcium / कॅलशियम • To maintain the functions of bone and bone growth/ • For muscle contraction / • For caring messages through nerves / • If you dont get enough Ca+ from the food you eat your body automatically takes the calcium needed, from your bones. Therefore, bones will become weak and break easily. • Sources : • Fruits – most fruits contains some Ca+ - blackberries, black currents, dates, grape frutis, orange, Pomegranate • Vegetables - Amaranth leaves, sprouts, celery, broccoli, frechbeans, turnip • Nuts – Almond, Amaranth, Pista, Oat

15. alcohol intake Individuals who take more than 3 units of alcohol per day should reduce alcohol consumption 2 days a week holiday 1 unit = 1/3 -1/2 pint of beer or lager, 50-100 ml wine, 25 ml spirits Use measuring glass at home too

16. physical activity Should be strongly encouraged At least 30 minutes of moderate physical activity (e.g. brisk walking) a day, through leisure time, daily tasks and work-related physical activity Using stairs, parking away, housework, gardening, dancing

17. Important tips – starting your day • Stand up and stretch your arms above your head! ‘hug your best friend’ • Wrap your arms around your body and turn as far as you can to the left, then to the right • Exercise regularly to keep the abdominal muscles strong to help support the spine

18. 20-20-20 Rule • Every 20 Minutes - • Take a 20 second break • Look 20 feet away • Stretch/exercise during those 20 seconds

19. Take a break! • Eye breaks - Every 15 minutes • Micro-breaks - Typing Break. During a micro-break • (< 2minutes) you can briefly stretch, stand up, move around, or do a different work task e.g. make a phone call). A micro-break isn't necessarily a break from work, but it's a break from the use of a particular set of muscles that's doing most of the work (e.g. the finger flexors if you're doing a lot of typing).

20. Take a break! • Rest breaks -every 30 to 60 min, brief, stand up, move around and do something else. Go and get a drink of water, tea, coffee or whatever. This allows you to rest and exercise different muscles and you'll feel less tired. • Exercise breaks- there are many stretching and gentle exercises that you can do to help relieve muscle fatigue. You should do these every 1-2 hours.

21. To Prevent forward Head Posture due to constant Sitting Work

22. Workstation Exercises (to be done at least once an hour) • Deep Breathing:  Breathe in slowly through the nose. Hold for 2 Seconds, then exhale through the mouth.  Repeat several times • Head and Neck:  Turn head slowly from one side to the other, holding each turn for 3 seconds. Repeat several times

23. Back:  Start with the arms bent, hands near chest area and push elbows back. Hold for 5 seconds, then relax. Repeat several times. You can also raise arms in the same fashion, this time close to the shoulders, to work out the upper back.

24. Shoulders:Roll shoulders slowly in a circular fashion, while trying to make the circle as big as possible. Take about 5 seconds to complete one circle. Repeat several times. 

25. Wrists:Hold your hands out in front of you. Slowly raise and lower your hands to stretch the muscles in the forearm. Repeat several times.

26. Fingers and Hands: Make a tight fist. Hold for a second. Then spread your fingers apart as far as you can. Hold for 5 seconds, then relax. Repeat several times. 

27. Tendon Gliding Exercises

28. Practice Wellness at Work and Home ! Exercise Relaxation Nutrition Spirit Mind Body

29. Exercises Burnt Calories • Swimming/ पोहणे 400 • Step Climbing/ पाय-याचढणे 240 • Brisk Walking / झपझपचालणे 225 • Gardening / बागकाम 170 • Running on flat surface10 km / hour 400 • Cycling 8km/hour 175 • 14km/hour 300

31. We are shaped by our thoughts, we become what we think. When the mind is pure, joy follows like a shadow, that never leaves. Gautam Buddha.

32. thank you for your patient hearing

33. Thank you