Transcript 1.06 Understand the fundamentals of wellness

1.06 Understand the
fundamentals of wellness
Complementary
and
Alternative Medicine (CAM)
Health Practices
Complementary Health Practices
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Combines alternative health
practices and conventional medical
practices
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Chiropractic
Herbal remedies
Massage therapy
Relaxation techniques
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Alternative Health Practices
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Any healing that is outside the
realm of conventional medicine
Not proven to be consistently
effective
Often opposed to conventional
medicine
Often have an historical or cultural
basis
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Complementary/Alternative
Health Practices
Chiropractic
 Manipulation of the spine, other
joints, and soft tissues
 Based on a theory of vertebral
subluxation (lost its normal position)
 Treatment also includes:
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Exercise
Health and lifestyle counseling
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Complementary/Alternative
Health Practices
Violet
Oregano
Aloe Vera
Herbal remedies
 Traditional or folk medicine practice
based on the use of plants and their
extracts
 Most commonly used CAM except
prayer
 Standardization of purity and dosage
is not mandated
in the U. S.
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Marjoram
Rosemary
5
Thyme
Complementary/Alternative
Health Practices
Massage therapy
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Manipulation of superficial layers of tissue
to enhance function and promote relaxation
Involves acting on and manipulating the
body with:
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Use based on
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Pressure
Tension
Motion
Vibration
client demand
perceived effectiveness
Over 80 different modalities
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Complementary/Alternative
Health Practices
Relaxation technique
 Any process that helps a person to
relax
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Formal and passive exercises
Movement-based exercises
Combination of exercise methods
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Complementary/Alternative
Health Practices
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Many complementary/alternative
health practices
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Practiced for centuries
Enhance traditional medicine
May or may not have proven scientific
data
May or may not have AMA support
Effectiveness
 Safety

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1.06 Complementary
and
Alternative Medicine (CAM)
Health Practices
1.06 Understand the
fundamentals of wellness
Wellness
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Optimal health with a balance in
physical, mental, and social health
Contributes to the prevention of
disease
Improves the quality of life
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Elements of Wellness
Physical
Spiritual
Emotional
Elements
of
Wellness
Social
Mental
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Elements of Wellness
Physical Wellness
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Diet
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Physical activity
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Health screenings and
examinations
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Elements of Wellness
Emotional Wellness
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Adjust to life’s changes
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Be optimistic
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Cope with stress
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Enjoy life
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Elements of Wellness
Mental Wellness
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Continue lifelong
learning
Learn from life
experiences
Use creativity to solve
problems
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Elements of Wellness
Social Wellness
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Affection
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Communication
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Honesty
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Interaction with
others
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Loyalty
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Elements of Wellness
Spiritual Wellness
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Believe in a higher
authority
Practice religious beliefs
Values, ethics, and
morals give meaning to
life
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Elements of Wellness
Physical
Spiritual
Emotional
Elements
of
Wellness
Social
Mental
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1.06 Understand the
fundamentals of wellness
Practices that
promote wellness
Practices that promote wellness
1) Good nutrition
2) Physical activity
3) Health screenings and
examinations
4) Stress management
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Practices that
promote wellness
Good nutrition
Practices that promote wellness
1) Good nutrition
Nutrition relates to food and all
body processes requiring food.
 Promotes a healthier body and
mind
 Aids in:
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resistances to illness
 weight management
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Practices that promote wellness
1) Good nutrition
Functions of good nutrition
 Provides heat
 Promotes growth
 Repairs tissue
 Regulates body processes
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Practices that promote wellness
1) Good nutrition
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Food groups
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Grains
Fruits
Vegetables
Protein
Dairy
Fruits
Vegetables
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Dairy
Grains
Proteins
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Practices that promote wellness
1) Good nutrition
Food groups
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Grains
 6-8
oz. per day
 fiber-rich: % of daily value
 10-19% good
 20% excellent
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Half of daily intake should be whole
grain
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Practices that promote wellness
1) Good nutrition
Food groups
 Fruits
1
1/2 – 2 cups per day
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Practices that promote wellness
1) Good nutrition
Food groups
 Vegetables
 2-3
cups per day
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Practices that promote wellness
1) Good nutrition
Food groups
 Protein
 5-7
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oz. per day
Ex. 1 oz. of meat = 1 serving
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Practices that promote wellness
1) Good nutrition
Food groups
 Dairy
3
servings per day
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Ex. 1 cup of milk = 1 serving
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Practices that promote wellness
1) Good nutrition
Other guidelines:
 Sodium – less than 2,300 mg of
sodium daily (1 tsp)
 Potassium – consume
potassium-rich foods
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fish
meat
fruits
vegetables
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Practices that promote wellness
1) Good nutrition
Food safety
 Clean hands, surfaces and food
products
 Separate raw and cooked food
 Refrigerate food properly
 Avoid unpasteurized milk, eggs,
and juice
 Avoid raw meat and
 poultry
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Practices that
promote wellness
Physical activity
Practices that promote wellness
2) Physical activity
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Regular physical activity increases
fitness level
Plays a role in prevention of chronic
illness
Helps control abnormal
cholesterol, diabetes and
obesity
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Practices that promote wellness
2) Physical activity
How much?
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At least 30 minutes most days of the
week at 50-85% of maximum heart rate.
Can be done in 10-15 minute sessions
What type?
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Brisk walking, jogging, bicycling
Moderate walking for pleasure,
gardening, housework
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Practices that promote wellness
2) Physical activity
What risk factors are reduced?
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High blood pressure
Diabetes
Obesity
High levels of triglycerides
Low levels of HDL
Reduces colon cancer
Lowers risk of stroke
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Practices that promote wellness
2) Physical activity
Other benefits of physical activity?
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Builds healthy bones, muscles and joints
Help psychologically
Illness is prevented or improved through
regular physical activity
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Practices that
promote wellness
Health screenings
and
examinations
Practices that promote wellness
3) Health screenings and examinations
Complete physical examination to include:
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Blood tests
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cholesterol
glucose
hemoglobin
Blood pressure
Colonoscopy
Dental screenings
Papanicolaou stain
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Mammograms
Prostate
examination
Vision screening
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Practices that
promote wellness
Stress management
Practices that promote wellness
4) Stress management
STRESS
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Any change causes stress
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events
internal or external forces
situations
Change can be good or bad
Stress can be good or bad
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Practices that promote wellness
4) Stress management
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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
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Practices that promote wellness
4) Stress management
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After the challenge is met
1. Opposite reactions occur
2. Body systems return to normal
3. Fatigue follows
Repeated stress reactions cause
disease
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Practices that promote wellness
4) Stress management
Stress Related Disorders
 Allergies
 Depression
 Digestive disorders
 Headaches
 Heart disease
 High blood pressure
 Muscle tension
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Practices that promote wellness
4) Stress management
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Avoid stress
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Alter stress
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Accept stress
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Adapt to stress
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Practices that promote wellness
4) Stress management
– Avoid stress
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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
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Practices that promote wellness
4) Stress management
– Alter stress
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Express feelings in a respectful way
Be assertive and honest
Compromise when necessary
Use time wisely
Plan ahead
 Get things done on schedule
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Practices that promote wellness
4) Stress management
– Accept stress
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Accept the things you can not change
Look for the bright side of a situation
Share your feelings with
Family
 Friends
 Therapist
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Learn to forgive
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Practices that promote wellness
4) Stress management
– Adapt to stress
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Try to view a situation from all angles
Look at the “big picture”
Adjust your standards
Focus on the positive
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Practices that promote wellness
4) Stress management
-Make time for fun and relaxation
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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
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Practices that promote wellness
4) Stress management
-Adopt a healthy lifestyle
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Exercise regularly
Eat a healthy diet
Reduce caffeine and sugar
Avoid alcohol, cigarettes, and drugs
Get enough sleep
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Practices that promote wellness
1) Good nutrition
2) Physical activity
3) Health screenings and
examinations
4) Stress management
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1.06 Understand the
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Risk factors
that affect wellness
Risk factors that affect wellness
1) Self destructive behavior
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Drug, alcohol, and tobacco abuse
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Irresponsible sexual behavior
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Physical inactivity
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Unhealthy eating habits
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Risk factors that affect wellness
2) Environment
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Exposure to lead
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Exposure to carcinogens
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Sanitation
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Risk factors that affect wellness
3) Genetics
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Birth defects
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Family history
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Risk factors that affect wellness
_Self destructive
_behavior _ _ _ _
_Drug,________
alcohol, and____
tobacco abuse__
_birth defects__________
_______________________
_family history__________
Effects on
Wellness
Exposure to lead, and___
carcinogens___________
Sanitation_______________
_Genetics_ _ _
Environment
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