Practices to Promote Wellness

1. 1.06 Understand the
fundamentals of wellness
PPrraaccttiicceess tthhaatt
pprroommoottee wweellllnneessss

2. Practices that promote wellness
1) GGoooodd nnuuttrriittiioonn
2) PPhhyyssiiccaall aaccttiivviittyy
3) HHeeaalltthh ssccrreeeenniinnggss aanndd
eexxaammiinnaattiioonnss
4) SSttrreessss mmaannaaggeemmeenntt
1.06 Understand the fundamentals
of wellness
2

3. Practices that
promote wellness
GGoooodd nnuuttrriittiioonn

4. Practices that promote wellness
1) GGoooodd nnuuttrriittiioonn
 NNuuttrriittiioonn rreellaatteess ttoo ffoooodd aanndd aallll
bbooddyy pprroocceesssseess rreeqquuiirriinngg ffoooodd..
 PPrroommootteess aa hheeaalltthhiieerr bbooddyy aanndd
mmiinndd
 AAiiddss iinn::
rreessiissttaanncceess ttoo iillllnneessss
wweeiigghhtt mmaannaaggeemmeenntt
1.06 Understand the fundamentals
of wellness
4

5. Practices that promote wellness
1) GGoooodd nnuuttrriittiioonn
FFuunnccttiioonnss ooff ggoooodd nnuuttrriittiioonn
PPrroovviiddeess hheeaatt
PPrroommootteess ggrroowwtthh
RReeppaaiirrss ttiissssuuee
RReegguullaatteess bbooddyy pprroocceesssseess
1.06 Understand the fundamentals
of wellness
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6. Practices that promote wellness
1) GGoooodd nnuuttrriittiioonn
1.06 Understand the fundamentals
of wellness
 FFoooodd ggrroouuppss
 GGrraaiinnss
 FFrruuiittss
 VVeeggeettaabblleess
 PPrrootteeiinn
 DDaaiirryy
6
FFrruuiittss
GGrraaiinnss
PPrrootteeiinnss
VVeeggeettaabblleess
DDaaiirryy

7. Practices that promote wellness
1) GGoooodd nnuuttrriittiioonn
FFoooodd ggrroouuppss
1.06 Understand the fundamentals
of wellness
GGrraaiinnss
 66--88 oozz.. ppeerr ddaayy
 ffiibbeerr--rriicchh:: %% ooff ddaaiillyy vvaalluuee
1100--1199%% ggoooodd
2200%% eexxcceelllleenntt
HHaallff ooff ddaaiillyy iinnttaakkee sshhoouulldd bbee wwhhoollee
ggrraaiinn
7

8. Practices that promote wellness
1) GGoooodd nnuuttrriittiioonn
FFoooodd ggrroouuppss
1.06 Understand the fundamentals
of wellness
FFrruuiittss
 11 11//22 –– 22 ccuuppss ppeerr ddaayy
8

9. Practices that promote wellness
1) GGoooodd nnuuttrriittiioonn
FFoooodd ggrroouuppss
VVeeggeettaabblleess
 22--33 ccuuppss ppeerr ddaayy
1.06 Understand the fundamentals
of wellness
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10. Practices that promote wellness
1) GGoooodd nnuuttrriittiioonn
FFoooodd ggrroouuppss
1.06 Understand the fundamentals
of wellness
PPrrootteeiinn
 55--77 oozz.. ppeerr ddaayy
 EExx.. 11 oozz.. ooff mmeeaatt == 11 sseerrvviinngg
10

11. Practices that promote wellness
1) GGoooodd nnuuttrriittiioonn
FFoooodd ggrroouuppss
1.06 Understand the fundamentals
of wellness
DDaaiirryy
 33 sseerrvviinnggss ppeerr ddaayy
 EExx.. 11 ccuupp ooff mmiillkk == 11 sseerrvviinngg
11

12. Practices that promote wellness
1) GGoooodd nnuuttrriittiioonn
OOtthheerr gguuiiddeelliinneess:
SSooddiiuumm – less than 2,300 mg of
sodium daily (1 tsp)
PPoottaassssiiuumm – consume
potassium-rich foods
1.06 Understand the fundamentals
of wellness
 fish
meat
 fruits
 vegetables
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13. Practices that promote wellness
1) GGoooodd nnuuttrriittiioonn
FFoooodd ssaaffeettyy
CClleeaann hhaannddss, ssuurrffaacceess aanndd ffoooodd
pprroodduuccttss
SSeeppaarraattee rraaww aanndd ccooookkeedd ffoooodd
RReeffrriiggeerraattee ffoooodd pprrooppeerrllyy
AAvvooiidd uunnppaasstteeuurriizzeedd mmiillkk, eeggggss,
aanndd jjuuiiccee
AAvvooiidd rraaww mmeeaatt aanndd
ppoouullttrryy
1.06 Understand the fundamentals
of wellness
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14. Practices that
promote wellness
Physical activity

15. Practices that promote wellness
2) PPhhyyssiiccaall aaccttiivviittyy
 Regular physical activity increases
fitness level
 Plays a role in prevention of chronic
illness
 Helps control abnormal
cholesterol, diabetes and
obesity
1.06 Understand the fundamentals
of wellness
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16. Practices that promote wellness
2) PPhhyyssiiccaall aaccttiivviittyy
How much?
 At least 30 minutes most days of the
week at 50-85% of maximum heart rate.
 Can be done in 10-15 minute sessions
1.06 Understand the fundamentals
of wellness
What type?
 Brisk walking, jogging, bicycling
 Moderate walking for pleasure,
gardening, housework
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17. Practices that promote wellness
2) PPhhyyssiiccaall aaccttiivviittyy
What risk factors are reduced?
 High blood pressure
 Diabetes
 Obesity
 High levels of triglycerides
 Low levels of HDL
 Reduces colon cancer
 Lowers risk of stroke
1.06 Understand the fundamentals
of wellness
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18. Practices that promote wellness
2) PPhhyyssiiccaall aaccttiivviittyy
Other benefits of physical activity?
 Builds healthy bones, muscles and joints
 Help psychologically
 Illness is prevented or improved through
regular physical activity
1.06 Understand the fundamentals
of wellness
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19. Practices that
promote wellness
Health screenings
and
examinations

20. Practices that promote wellness
3) Health ssccrreeeenniinnggss aanndd eexxaammiinnaattiioonnss
Complete physical examination to include:
1.06 Understand the fundamentals
of wellness
 Blood tests
 cholesterol
 glucose
 hemoglobin
 Blood pressure
 Colonoscopy
 Dental screenings
 Papanicolaou stain
 Mammograms
 Prostate
examination
 Vision screening
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21. Practices that
promote wellness
Stress management

22. Practices that promote wellness
4) SSttrreessss mmaannaaggeemmeenntt
SSTTRREESSSS
Any change causes stress
 events
 internal or external forces
 situations
Change can be good or bad
Stress can be good or bad
1.06 Understand the fundamentals
of wellness
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23. Practices that promote wellness
4) SSttrreessss mmaannaaggeemmeenntt
 Body’s reaction to stress
 “fight or flight”
1. Blood pressure, heart rate,
respirations increase
2. Adrenaline is released which dilates
blood vessels to heart and brain
3. Pupils dilate to improve vision
4. There is a burst of energy
1.06 Understand the fundamentals
of wellness
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24. Practices that promote wellness
4) SSttrreessss mmaannaaggeemmeenntt
 After the challenge is met
1. Opposite reactions occur
2. Body systems return to normal
3. Fatigue follows
 Repeated stress reactions cause
disease
1.06 Understand the fundamentals
of wellness
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25. Practices that promote wellness
4) SSttrreessss mmaannaaggeemmeenntt
Stress Related Disorders
 Allergies
 Depression
 Digestive disorders
 Headaches
 Heart disease
 High blood pressure
 Muscle tension
1.06 Understand the fundamentals
of wellness
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26. Practices that promote wellness
4) SSttrreessss mmaannaaggeemmeenntt
 AAvvooiidd ssttrreessss
 AAlltteerr ssttrreessss
 AAcccceepptt ssttrreessss
 AAddaapptt ttoo ssttrreessss
1.06 Understand the fundamentals
of wellness
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27. Practices that promote wellness
4) SSttrreessss mmaannaaggeemmeenntt
– AAvvooiidd ssttrreessss
 Use the Serenity Prayer
 Learn to say “no”
 Avoid negative people
 Exercise
 Eat healthy foods
 Avoid hot-button topics
 Keep a short “to-do” list and eliminate
things that can be done later
1.06 Understand the fundamentals
of wellness
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28. Practices that promote wellness
4) SSttrreessss mmaannaaggeemmeenntt
– AAlltteerr ssttrreessss
 Express feelings in a respectful way
 Be assertive and honest
 Compromise when necessary
 Use time wisely
 Plan ahead
 Get things done on schedule
1.06 Understand the fundamentals
of wellness
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29. Practices that promote wellness
4) SSttrreessss mmaannaaggeemmeenntt
– AAcccceepptt ssttrreessss
 Accept the things you can not change
 Look for the bright side of a situation
 Share your feelings with
1.06 Understand the fundamentals
of wellness
 Family
 Friends
 Therapist
 Learn to forgive
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30. Practices that promote wellness
4) SSttrreessss mmaannaaggeemmeenntt
– AAddaapptt ttoo ssttrreessss
 Try to view a situation from all angles
 Look at the “big picture”
 Adjust your standards
 Focus on the positive
1.06 Understand the fundamentals
of wellness
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31. Practices that promote wellness
4) SSttrreessss mmaannaaggeemmeenntt
-MMaakkee ttiimmee ffoorr ffuunn aanndd rreellaaxxaattiioonn
 Go for a walk
 Call a good friend
 Write a journal
 Play with a pet
 Curl up with a good book
 Listen to music
 Watch a comedy
 Sweat out tension with a good workout
1.06 Understand the fundamentals
of wellness
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32. Practices that promote wellness
4) SSttrreessss mmaannaaggeemmeenntt
-AAddoopptt aa hheeaalltthhyy lliiffeessttyyllee
• Exercise regularly
• Eat a healthy diet
• Reduce caffeine and sugar
• Avoid alcohol, cigarettes, and drugs
• Get enough sleep
1.06 Understand the fundamentals
of wellness
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33. Practices that promote wellness
1) GGoooodd nnuuttrriittiioonn
2) PPhhyyssiiccaall aaccttiivviittyy
3) HHeeaalltthh ssccrreeeenniinnggss aanndd
eexxaammiinnaattiioonnss
4) SSttrreessss mmaannaaggeemmeenntt
1.06 Understand the fundamentals
of wellness
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