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    Add as Friend Health and Wellness : What everyone should know

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    1 : Health and Wellness: What everyone should know Pat Duncan
    2 : Health and Wellness Physical Fitness Nutrition Sleep Stress
    3 : Physical Fitness Fitness Problems Obesity Healthy Choices Physical Activity Quiz
    4 : Fitness Problems Obesity has reached epidemic proportions In the last 10 years: Obesity rates increased by over 60% for adults Nationally, 61% of adults overweight or obese
    5 : Type II Diabetes Most common type of diabetes Hyperglycemia or Hypoglycemia What the body does: Body doesn’t produce enough insulin Cells ignore insulin Insulin is necessary for body to use sugar Sugar is basic fuel for cells in body Insulin take sugars from blood into the cells
    6 : Diabetes Symptoms Frequent urination Increased fatigue Excessive thirst Irritability Extreme hunger Blurry vision Unusual weight loss If you have 1 or more symptoms, you should see your doctor or the health center
    7 : Type 2 Diabetes Adults Increased by 49% Young People 10 years ago,virtually unknown Today, accounts for almost 50% of new cases
    8 : Obesity Since 1980, % of overweight children has nearly doubled % of overweight adolescents has tripled Almost 9 million young Americans or 15% of all children are overweight
    9 : Healthy Choices Avoiding Risky Behavior Behavior Changes Physical Activity
    10 : Alcohol Misuse and abuse continues to be problem Supplies calories but few nutrients Effects can be devastating: Adverse health consequences Liver Damage, plus others Domestic abuse Drinking and Driving Flunking out of school
    11 : Tobacco Most preventable cause of Death & Disease {more than 440,000 deaths (1995-1999)} Smoking can cause: Chronic lung disease Coronary heart disease Stroke Cancer of: Lung Larynx Esophagus Mouth Bladder Cervix Kidneys Pancreas
    12 : Second Hand Smoke Results Annually for Non Smokers exposed to second hand smoke: Estimated 3,000 Lung Cancer Deaths >35,000 Coronary Heart Disease Deaths Environmental Tobacco smoke contains at least 250 chemicals known to be toxic or cause cancer.
    13 : Behavioral Changes Hand washing Fundamental factor in preventing spread of infections Bicycle Helmets Reduces head injury risk by 85% Seat Belt Use Saves over 10,000 lives every year in America
    14 : Physical Activity and Weight Physical activity helps weight loss when combined with calorie reduction Regular activity helps prevent obesity Regular activity reduces risks of: Heart disease, helps control cholesterol levels, slows bone loss, lowers risks of certain cancers, and helps reduce anxiety and depression.
    15 : Physical Activity 40% Adults in America don’t participate in any leisure-time physical activity Less than 1/3 adults exercise at least 30 minutes most days You don’t need special skills to be physically active
    16 : Physical Activity Started slowly, then increased intensity Activities can be split into several periods (10 minutes of exercise, 3 times a day) Select activities you enjoy Incorporate them into daily life Get support from friends and family Commit to it. Make it a priority
    17 : Physical Activities Washing a car Washing windows Gardening Raking leaves Walking Shoveling snow Walking stairs Weight lifting Volleyball Touch football Basketball Bicycling Dancing Swimming Running Aerobics
    18 : Assessing Your Risk Body Mass Index (BMI) Waist circumference Risk factors for diseases associated with Obesity
    19 : Body Mass Index Reliable indicator of total body fat which relates to risks of disease and death Limits Overestimates body fat athletes Underestimates body fat on older people Not good for pregnant women
    20 : Body Mass Index Underweight Below 18.5 Normal 18.5-24.9 Overweight 25.0-29.9 Obesity 30.0 and above BMI calculator can be found at:
    21 : Waist Circumference Risks for developing heart disease and other disease increase: Men’s waist circumference over 40 inches Women’s circumference over 35 inches
    22 : Other Risk Factors Besides being overweight, factors to consider: High blood pressure (Hypertension) High LDL-cholesterol (Bad cholesterol) Low HDL-cholesterol (Good cholesterol) Family history of premature heart disease Physical inactivity Cigarette smoking
    23 : Assessment Need to lose weight: 30+ BMI Overweight BMI + 2 or more risk factors (Even small weight loss will help) Need to prevent further weight gain: Overweight BMI, Not high waist measurement, and less than 2 risk factors
    24 : Body Fat Analysis If you want your body fat analyzed Contact PSU HHPR Dept Exercise Physiology lab at 235-4665 Set up appointment for testing Free of charge
    25 : Quiz What is aerobic exercise? Any activity that uses large muscle groups, can be maintained continuously, and is rhythmic in nature. It is a type of exercise that overloads the heart and lungs and causes them to work harder than at rest.
    26 : Health Benefits of Exercise Reduces risk of: Premature death Heart Disease High Blood pressure Colon Cancer High Cholesterol Breast Cancer Diabetes Reduces anxiety Reduces body weight Depression Improves psychological well-being Enhanced work, recreation, and sports performance
    27 : Benefits of Aerobic Exercise Increased VO2max Reduce body fat and improve weight Lower resting blood pressure Lower heart rate Increase cardiac output Increase stroke volume Increase blood volume Reduced workload on the heart
    28 : Benefits of Strength training Increased muscular strength Increased strength in tendons & ligaments Reduces body fat Positive change in blood cholesterol Improved blood pressure Improved strength and balance in older adults
    29 : Health and Wellness Physical Fitness Nutrition Sleep Stress
    30 : Nutrition Quiz Larger portions tend to make us eat more. True. We’ve grown used to eating portions way bigger than we need. Large portions, known as portion distortion is one of many reasons given for our increasing incidents of obesity.
    31 : Nutrition Quiz 2. The Body’s fuel comes from Protein, Fat, and Carbohydrates? True. All 3 nutrients provide calories which is what your body uses for energy.
    32 : Nutrition Quiz 3. An average bakery bagel is 2 servings of grain foods. False. Bagels have “exploded”. The average bagel is now about 5 ounces and equal to about 5 servings of grain food.
    33 : Nutrition Quiz When you are young, you can pretty much eat whatever you want. False. Good nutrition and good health habits should start early. What you eat now can have some impact on your long term health.
    34 : Nutrition Quiz Eating breakfast can help control late night cravings. True. Research suggests that breakfast eaters tend to weigh less and have better balance to their day. College students should try to eat real food instead of “junk” if they are up late.
    35 : Understanding Nutrients Carbohydrates Small units of sugars linked together All provide 4 calories per gram 2 Types Simple (less sugars linked together) Tastes sweet Complex (more sugars linked together) Starches found in bread, pasta, potatoes, cereals
    36 : Proteins Made up of building blocks or amino acids 11 amino acids body can produce 9 amino acids body can’t produce All provide 4 calories per gram
    37 : Fats Dietary fat is part of healthy diet Saturated and Unsaturated All provide 9 calories per gram
    38 : Vitamins and Minerals Small Powerful nutrients Best obtained through food Do not provide calories for energy
    39 : Energy Balance Maintain weight: calories = energy output Lose weight: use more energy than take in Gain weight: More calories than you use Difference: 1 12oz soda = 30 min of brisk walking most days or about 150 calories of energy 150 Calories of energy = 5 lbs in 6 months
    40 : Energy Balance Reducing calorie intake by 150 calories along with moderate exercise could double weight loss to: 10 lbs in 6 months 20 lbs in 1 year
    41 : Balancing intake 1 Sm chocolate chip cookie (50 calories) = 10 min briskly walking Large gourmet cookie vs. sm cookie = 40 min raking leaves 1 hr walking (20min/mile) = 1 jelly donut Fast food combo meal (double cheese, extra lg fries, 24 oz soft drink = running 2 1/2 hours at 10 min/mile pace
    42 : Eating tips ¾ Plate rule – Make grains, legumes, fruits and vegetables 75% of your meal. Make meat and dairy other 25%. Choose most brightly colored fruits & vegetables Eat fish or seafood once a week Drink more tea Chinese food-drain off extra sauce (most fat located here)
    43 : Eating Tips Avoid drinking meal at coffee shop Typical grande mocha = 400-600 calories Be wary of low-fat versions Not always a big bargain Always drink lots of water Choose pizza wisely Vegetable toppings Less meat and cheese
    44 : Eating Tips Eat slowly Ask for sauces, gravy, and salad dressing on the side Use low-calorie or fat free dressings Limit alcohol If portions large, take some home Avoid Jumbo, giant, deluxe, biggie, and super sized items
    45 : Fast Food America has been called “Fast Food Nation” Everyday, 1 in 4 American eat it Eating out is “cheapest” option Not many nutritious options Too much salt, fat, or sugar Larger than normal portions
    46 : Healthy Fast Food Grilled chicken Grilled fish Whole wheat rolls Fruit Fruit and yogurt Baked potato Single hamburger Low fat deli sandwich on wheat bread or Pita bread Wraps on whole wheat Fat free milk Water Salad with dressing on side
    47 : Unhealthy choices Chicken nuggets Croissant breakfast sandwiches Fried Fish Fried Chicken Large or Jumbo size fries Onion rings Double and triple patty burgers
    48 : Comparison Meal #1 McDonald’s ¼ pounder w/cheese, lg fries, 16 oz soda 1,166 calories 51 g fat 95 mg cholesterol 1,450 mg sodium Meal #2 McDonald’s hamburger, sm fries, 16 oz diet soda or water 481 calories 19 g fat 30 mg cholesterol 665m mg sodium
    49 : Health and Wellness Physical Fitness Nutrition Sleep Stress
    50 : Sleep Facts As group, 18 to 24 yr olds suffer more from impaired performance due to lack of sleep Young people require between 8 and 10 hours of sleep a night Fatigue involved in 1 of 6 fatal road accidents Insufficient sleep can cause hormone linked to obesity
    51 : More Sleep Facts Average adult requires 8-8.5 hrs sleep Average adult obtains < 7 hrs Falling asleep in < 5 min = sleep deprived Should take 10-15 minutes to fall asleep REM sleep occurs for about 2 hrs in bursts Dreaming happens during REM sleep Usually begins about 90 min after falling asleep
    52 : Sleep Patterns 2 Main types of sleep patterns REM – Rapid Eye Movement Happens only in short bursts NREM – Non Rapid Eye Movement All other stages of sleep Circadian cycle- natural sleep cycle of your individual body
    53 : Tips to improve sleep Avoid stress 2-3 hours before sleeping Exercise – finish 30-60 before sleeping Stick to a ritual Make room dark, cool, and quiet Be careful with caffeine drinks Quit smoking Take a nap if sleep deprived
    54 : Changing sleep schedule 15% consider themselves morning people 20% consider themselves night people Remainder are indifferent or mid-range Use chronotherapy Shifting sleeping hours by 30-45 min per day Will eventually change sleep habits
    55 : Epworth Sleepiness Scale How likely are you to fall asleep in the following situations? 0=Never dose 1=Slight chance 2=Moderate chance 3=High chance Sitting & Reading Watching TV Sitting inactive in public place (theater) Passenger for hour w/out break Lying down to rest in afternoon Sitting & talking to someone Sitting after lunch-No alcohol In car, stopped a few minutes for traffic
    56 : Epworth Scale A score <8=Normal sleep function A score 8-10=Mild sleepiness A score 11-15=Moderate sleepiness A score 16-20=Severe sleepiness A score 21-24=Excessive sleepiness
    57 : Health and Wellness Physical Fitness Nutrition Sleep Stress
    58 : Stress “Wear and tear” our bodies experience as we adjust to our continually changing environment It has physical and emotional effects Can be either positive or negative
    59 : Stress Positive Influence Can help compel you to action Adds anticipation Adds excitement to life
    60 : Stress Negative Influences Distrust Rejection Anger Depression Anxiety
    61 : Stress Goal: Not to eliminate stress from your life, but to learn how to manage it and how to use it to your advantage. Find the optimal level of stress which will MOTIVATE you, but not OVERWHELM you
    62 : Optimal Stress for Me No single level of stress is good for everyone Some people need constant change Some people need stability (Everyone is different)
    63 : Managing Stress Become aware of your stressors and your emotional and physical reactions Notice your stress (Don’t ignore it) Determine what events distress you Determine how your body responds to the stress.
    64 : Managing Stress Recognize what you can change Can you change/avoid/eliminate stressors? Can you reduce their intensity? Can you shorten exposure to stressors? (Take a break, leave the physical premises) Can you devote time and energy to make changes? (Goal setting, time management)
    65 : Managing Stress Reduce intensity of your emotional reactions to stress Stress triggered by perception of danger Are you expecting to please everyone? Do you feel you must always prevail? Work on adopting more moderate views Stress is something you can cope with Not something that overpowers you
    66 : Managing Stress Learn to moderate your physical reactions to stress Slow, deep breathing will bring HR and breathing back to normal Relaxation techniques can reduce muscle tension Biofeedback Music Yoga Progressive Muscular Relaxation
    67 : Managing Stress Build your physical reserves Exercise cardio fitness 3-4 times week Moderate prolonged exercise best Eat well balanced nutritious meals Maintain ideal weight Avoid nicotine, excessive caffeine Take breaks during work Get enough sleep
    68 : Managing Stress Maintain your emotional reserves Develop some mutually supportive friendships/relationships Pursue realistic goals that are meaningful to you Expect frustrations, failures, and sorrows Be a friend to yourself
    69 : Stress If stress becomes too overwhelming, contact: Talk to your counselor Talk to a teacher Talk to a friend Talk to someone
    70 : Health and Wellness: What everyone should know Pat Duncan Labette Talent Search 620-820-1035

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