Transcript Unit 5 Behaviors for Success Chapter 12 Lifestyle

Unit 5
Behaviors for Success
Chapter 12
Lifestyle Management
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
Habits and Health
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Change not always easy
Be patient with self
Set reasonable goals
Focus on positive
Track progress
Plan rewards
Diet and Nutrition
• Diet
– Type of foods individual habitually eats
• Nutrition
– Process of obtaining food necessary for health
and growth
Diet and Nutrition
• Nutrients
– Substances body uses to grow and function
– Good diet provides all necessary nutrients
Diet and Nutrition
• Essential nutrients
– Proteins
– Carbohydrates
– Fats
– Vitamins
– Minerals
– Water
Question
• Which of the following classes of nutrients
provides the body with immediate energy?
A. Proteins
B. Fats
C. Carbohydrates
Answer
• C. Carbohydrates
• Carbohydrates
– Provide immediate energy
• Proteins
– Build and maintain body structures
• Fats
– Provide concentrated form of energy
Question
• Which of the following vitamins plays an
important role in preventing infection?
A. Vitamin A
B. Vitamin B12
C. Vitamin C
Answer
• A. Vitamin A
• Vitamin A
– Helps prevent infection
Question
• Which of the following vitamins does the
body need so it can absorb calcium?
A. Vitamin B6
B. Vitamin C
C. Vitamin D
Answer
• C. Vitamin D
• Vitamin D
– Enables body to absorb calcium
Diet and Nutrition
• Fiber
– Food content that cannot be fully digested
– Helps maintain healthy bowel
• Calories
– Measure of potential energy food can provide
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)
Diet and Nutrition
• Cholesterol
– Fatty substance that can clog arteries
– Major source is trans fats
Question
• What is the daily adequate intake level of
sodium recommended for most adults?
• A. 1000 mg.
• B. 1500 mg.
• C. 2000 mg.
Answer
• B. 1500 mg.
Choose My Plate
• Eating guidelines developed by U.S.
Department of Agriculture
• Individuals determine amounts they should
eat
– choosemyplate.gov
Choose My Plate
• Major food groups on plate icon:
– Vegetables
– Grains
– Proteins
– Fruits
– Dairy
Types of Diets
• Low-salt
– Helps reduce blood pressure
• Low-fat
– Helps prevent accumulation of fat in arteries
Types of Diets
• Vegetarianism
– Plant-based only (vegan)
• No animal-based foods
– Lacto-vegetarian
• Plant-based plus milk products
Types of Diets
• Vegetarianism
– Lacto-ovo vegetarian
• Plant-based plus eggs and dairy products
– Flexitarian
• Includes small amounts of animal products
Types of Diets
• DASH diet
– Eating plan endorsed by National Heart, Lung,
and Blood Institute
– Reduces fats and sodium (salt)
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
Question
• True or False:
– It is impossible to get enough protein when
following a total plant-based diet.
Answer
• False
• Several plant-based protein sources
– E.g., soy products, dried beans, nuts
Food Labels
• Provide information about nutrients
• But can be confusing
• “Natural” may not be healthy
Organic Foods
• Organic
– Methods used for growing and processing foods
• Use natural fertilizers
– Rather than chemical
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Use birds and traps to catch insects
Hand weed
Give animals organic feed
Do not give animals drugs or growth hormones
Question
• True or False:
– Organic foods tend to be more expensive than
traditionally grown foods.
Answer
• True
• Organic foods are more expensive to grow
– Therefore cost more for consumer
Healthy Eating Habits
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Eat moderate amounts
Look for nutritional value
Avoid excessive salt and sugar
Eat adequate fiber
Avoid fast food and junk food
Drink sufficient water
Question
• True or False:
– Water makes up more than half of the average
adult’s body.
Answer
• True
• Water makes up 55% to 65% of average
adult’s body
– Percent even higher for older adults
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
Question
• True or False:
– Overweight children tend to become overweight
adults.
Answer
• True
• Overweight children tend to have weight
problems when adults
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
Weight and Health Problems
• Conditions related to overweight and
obesity
– High blood pressure
– Type 2 diabetes
– Heart disease
– Stroke
Weight and Health Problems
• Conditions related to overweight and
obesity:
– Osteoarthritis
– Sleep apnea
– Certain cancers
– Depression
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
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
Question
• What is the main reason why increasing
muscle mass helps with weight control?
A. Individuals with more muscle tend to exercise
more
B. Muscle tissue requires more calories to
support itself than fat tissue
C. The exercise used to produce muscle tissue
burns calories
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
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
Eating Disorders
• Binge eating
– Compulsive eating of large amounts of food
Physical Activity
• Health benefits
– Promotes feelings of well-being
• Endorphins
– Relieves stress
– Improves sleep
– Increases energy
Physical Activity
• Health benefits
– Reduces symptoms of arthritis
– Helps prevent lower back pain, heart disease,
and osteoporosis
Question
• Which of the following conditions refers to
the loss of bone density?
A. Osteoporosis
B. Osteoarthritis
C. Osteomalacia
Answer
• A. Osteoporosis
• Osteoporosis
– Condition in which bones lose density
• Become more likely to fracture
Physical Activity
• Recommended amounts of exercise:
– Adults
• 30 minutes at least 5 days per week
– Children and teens
• 60 minutes per day
Physical Activity
• Aerobic exercise
– Forces heart muscle to work
• Increases strength
• Target heart rate for healthy person: 220 minus the
individual’s age
Sleep
• Adequate amounts necessary for body to
recuperate
– Provides energy and increases productivity
– Mental recuperation takes place during last
hours of sleep
– 6 to 9 hours for most adults
Sleep
• Improving sleep
– Avoid caffeine
– Avoid stressful activities before bedtime
– Increase personal efficiency to make more time
for sleep
– Engage in physical activity
– Develop bedtime routine
Question
• True or False:
– Vigorous physical activity just before bedtime
can help promote sleep.
Answer
• False
• Vigorous activity just before bedtime can
interfere with sleep
– Avoid
Preventive Measures
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Routine health checkups
Periodic screening for risks
Regular visits to dentist
Early treatment of illness
Immunizations
Question
• True or False:
– Gum infections can spread to other parts of the
body.
Answer
• True
• Dental infections can spread to other parts
of body
– Including heart
Stress in Modern Life
• Stress
– Body’s reaction when it responds to danger
• Real or imagined
• Physical changes
– Increased heart rate
– Elevated blood pressure
Stress in Modern Life
• Physical changes
– Raised blood sugar
– Dilation of blood vessels and pupils of eyes
• Some evidence exists linking stress and
certain illnesses
– Stress over time may weaken immune system
Stress in Modern Life
• Stressors
– External
• Factors beyond individual’s control
– Internal
• Self-generated
• Under individual’s control
Health Care Work Stressors
• Stress in the workplace
– Interaction with patients
– Must remain calm
– Must constantly be attentive
– Need to perform tasks accurately
– Work under time constraints
– React to changing conditions
Question
• True or False
• Stress is always negative and should be
avoided whenever possible.
Answer
• False
• Stress can be a positive reaction, as in an
emergency when quick thinking and action
are necessary.
Dealing with Stress
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Set priorities
Use time management strategies
Practice muscle relaxation techniques
Try meditation
– Clearing mind of thoughts
• Develop positive attitude
Minimizing Health Risks
• Smoking
– Contributes to nearly half a million deaths
annually
– Nicotine
• Physically addictive
Minimizing Health Risks
• Smoking
– Methods for quitting
• Support groups
• Hypnosis
• Medications, skin patches, or gum
Question
• The main reason that smokers have
difficulty quitting is that
A. they enjoy smoking
B. they lack will power
C. Nicotine is physically addicting which
makes smoking difficult to quit
Minimizing Health Risks
• Substance abuse
– Growing problem among health care
professionals
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Easy access to medications
Stressful job conditions
Desire to self-medicate
Perceived ability to improve work performance
Ability to call in prescriptions
Minimizing Health Risks
• Consequences of substance abuse:
– Blackouts
– Memory loss
– Inability to perform
– Unethical behavior
• E.g., stealing drugs from patients
– Loss of job and career
– Prison
Minimizing Health Risks
• Occupational hazards
– Use proper body mechanics to avoid injury
– Protect self against infection
– Practice environmental safety
– Use computer safely
Minimizing Health Risks
• Practice safe sex
• Take precautions against:
– HIV
– Genital herpes
– Other sexually transmitted diseases
Minimizing Health Risks
• Burnout
– Physical and emotional exhaustion
– Work-related
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Negative feelings about work
Increased absences from work
Physical symptoms
Committing errors
Minimizing Health Risks
• Burnout
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Long hours
Difficult work conditions
Inadequate emotional support
Emotional involvement with patients
No time for recreational activities
Question
• If Jan thinks she may be suffering burnout,
which action is likely to be the most helpful?
• A. Make time each day to spend walking
her dog.
• B. Tell her supervisor she needs time off.
• C. Have a glass of wine at the end of her
workday.
Answer
• A. Spending time in physical activity and
sharing it with a pet would likely be the
most helpful.
Helping Patients Develop Healthy
Lifestyles
• Serve as role model
• Provide patient education
• Share information about healthy habits