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Healthy Lifestyle Management Guide for Wellness

Learn how personal habits influence health, the importance of personal responsibility, and the role of diet and nutrition in maintaining a healthy lifestyle. Tips on setting goals, tracking progress, and practicing good health habits.

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Healthy Lifestyle Management Guide for Wellness

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  1. Unit 5 Behaviors for Success

  2. Chapter 12 Lifestyle Management

  3. Healthy Lifestyle • Wellness largely under personal control • Personal habits influence incidence of heart disease, cancer, chronic lower respiratory diseases, and stroke • Importance of personal responsibility • Practicing good health habits especially important for health care workers

  4. Habits and Health • Change not always easy • Be patient with self • Set reasonable goals • Focus on positive • Track progress • Plan rewards

  5. Diet and Nutrition • Diet • Type of foods individual habitually eats • Nutrition • Process of obtaining food necessary for health and growth

  6. Diet and Nutrition • Nutrients • Substances body uses to grow and function • Good diet provides all necessary nutrients

  7. Diet and Nutrition • Essential nutrients • Proteins • Carbohydrates • Fats • Vitamins • Minerals • Water

  8. Question • Which of the following classes of nutrients provides the body with immediate energy? • Proteins • Fats • Carbohydrates

  9. Answer • C. Carbohydrates • Carbohydrates • Provide immediate energy • Proteins • Build and maintain body structures • Fats • Provide concentrated form of energy

  10. Question • Which of the following vitamins plays an important role in preventing infection? • Vitamin A • Vitamin B12 • Vitamin C

  11. Answer • A. Vitamin A • Vitamin A • Helps prevent infection

  12. Question • Which of the following vitamins does the body need so it can absorb calcium? • Vitamin B6 • Vitamin C • Vitamin D

  13. Answer • C. Vitamin D • Vitamin D • Enables body to absorb calcium

  14. Diet and Nutrition • Fiber • Food content that cannot be fully digested • Helps maintain healthy bowel • Calories • Measure of potential energy food can provide

  15. Diet and Nutrition • Processed foods • Foods packaged in boxes, cans, or bags • Many are high in sodium and/or trans fats • Trans fats (hydrogenated oils) • Raise low-density lipoprotein (LDL) and lower high-density lipoprotein (HDL)

  16. Diet and Nutrition • Cholesterol • Fatty substance that can clog arteries • Major source is trans fats

  17. Question • What is the daily adequate intake level of sodium recommended for most adults? • A. 1000 mg. • B. 1500 mg. • C. 2000 mg.

  18. Answer • B. 1500 mg.

  19. Choose My Plate • Eating guidelines developed by U.S. Department of Agriculture • Individuals determine amounts they should eat • choosemyplate.gov

  20. Choose My Plate • Major food groups on plate icon: • Vegetables • Grains • Proteins • Fruits • Dairy

  21. Types of Diets • Low-salt • Helps reduce blood pressure • Low-fat • Helps prevent accumulation of fat in arteries

  22. Types of Diets • Vegetarianism • Plant-based only (vegan) • No animal-based foods • Lacto-vegetarian • Plant-based plus milk products

  23. Types of Diets • Vegetarianism • Lacto-ovo vegetarian • Plant-based plus eggs and dairy products • Flexitarian • Includes small amounts of animal products

  24. Types of Diets • DASH diet • Eating plan endorsed by National Heart, Lung, and Blood Institute • Reduces fats and sodium (salt)

  25. Types of Diets • Mediterranean diet • Emphasizes fruits and vegetables • Substitutes olive oil for saturated fats • Substitutes herbs and spices for salt • Small portions of nuts • Eat very little red meat • Eat fish or shellfish at least twice a week

  26. Question • True or False: • It is impossible to get enough protein when following a total plant-based diet.

  27. Answer • False • Several plant-based protein sources • E.g., soy products, dried beans, nuts

  28. Food Labels • Provide information about nutrients • But can be confusing • “Natural” may not be healthy

  29. Organic Foods • Organic • Methods used for growing and processing foods • Use natural fertilizers • Rather than chemical • Use birds and traps to catch insects • Hand weed • Give animals organic feed • Do not give animals drugs or growth hormones

  30. Question • True or False: • Organic foods tend to be more expensive than traditionally grown foods.

  31. Answer • True • Organic foods are more expensive to grow • Therefore cost more for consumer

  32. Healthy Eating Habits • Eat moderate amounts • Look for nutritional value • Avoid excessive salt and sugar • Eat adequate fiber • Avoid fast food and junk food • Drink sufficient water

  33. Question • True or False: • Water makes up more than half of the average adult’s body.

  34. Answer • True • Water makes up 55% to 65% of average adult’s body • Percent even higher for older adults

  35. Maintaining Normal Weight • Healthy nutrition and weight contribute to wellness and disease prevention • Majority of Americans overweight or obese • Excess weight can cause discomfort and serious conditions and diseases

  36. Question • True or False: • Overweight children tend to become overweight adults.

  37. Answer • True • Overweight children tend to have weight problems when adults

  38. Maintaining a Normal Weight • Body mass index (BMI) • Method to determine relationship of weight to height • Overweight • BMI of 25.0 to 29.9 • Obese • BMI of 30.0 or higher

  39. Weight and Health Problems • Conditions related to overweight and obesity • High blood pressure • Type 2 diabetes • Heart disease • Stroke

  40. Weight and Health Problems • Conditions related to overweight and obesity: • Osteoarthritis • Sleep apnea • Certain cancers • Depression

  41. Maintaining a Normal Weight • Why Americans are overweight • Increase in amount of food eaten • Availability of inexpensive, high-calorie food • Heavy use of cars and labor-saving devices • Lack of active recreational activities • Increase in time with television, computers, and video games

  42. Weight Loss • Reduce number of calories • Increase amount of exercise • Calories burned • Increase muscle mass • Eliminate stress and emotional triggers • Continue to consume essential nutrients

  43. Question • What is the main reason why increasing muscle mass helps with weight control? • Individuals with more muscle tend to exercise more • Muscle tissue requires more calories to support itself than fat tissue • The exercise used to produce muscle tissue burns calories

  44. Answer • B. Muscle tissue requires more calories to support itself than fat tissue • Muscle tissue burns more calories than fat tissue • Even when at rest

  45. Eating Disorders • Anorexia nervosa • Distorted belief that one is overweight • Can be life-threatening • Bulimia • Compulsive eating of large amounts followed by vomiting or using laxatives

  46. Eating Disorders • Binge eating • Compulsive eating of large amounts of food

  47. Physical Activity • Health benefits • Promotes feelings of well-being • Endorphins • Relieves stress • Improves sleep • Increases energy

  48. Physical Activity • Health benefits • Reduces symptoms of arthritis • Helps prevent lower back pain, heart disease, and osteoporosis

  49. Question • Which of the following conditions refers to the loss of bone density? • Osteoporosis • Osteoarthritis • Osteomalacia

  50. Answer • A. Osteoporosis • Osteoporosis • Condition in which bones lose density • Become more likely to fracture

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