Download HEALTH MAINTENANCE

HEALTH
MAINTENANCE
Recommended Health
Screenings
• Cancer: Breast, Testicular,
Cervical, Skin
• Heart Disease: Blood pressure,
Cholesterol
Forms of Alternative
Medicine
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Therapeutic Touch
Yoga, Meditation, Reiki, Tai Chi
Hypnosis
Herbs
Massage
Acupuncture
Benefits of Alternative
Medicine
• Increased circulation
• Relaxation, Stress reduction
• Decreased Blood pressure, pulse
rate and breathing rate
• Pain reduction
7 Main Components of
Good Nutrition
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Proteins, Carbohydrates, Fats
Vitamins and Minerals
Fiber
Water
Caloric Content per
Gram
• Protein – 4
• Carbohydrate – 4
• Fat - 9
Functions of Nutrients
• Protein – Build and Repair
Complete – 9 essential amino acids
Incomplete – some essential amino
acids plus non-essential ones
• Carbohydrate – Immediate Energy
• Fat – Stored Energy and Vitamins
Fat and Cholesterol
• Saturated Fat – Solid at room
temperature; Tend to clog arteries
• Unsaturated – Liquid or Soft at
room temperature; “Good” Fat
• LDL – Bad cholesterol
• HDL – Good cholesterol
Water
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About 65% of body mass
Need 6-8 glasses per day
Helps maintain electrolyte balance
Needed for chemical reactions
Aids digestion and waste removal
Water Imbalance
• Dehydration – Too little water
Symptoms: Dry mouth, poor tugor
• Edema – Too much water
Symptoms: Body – pitting
Lungs – rales
Common Diet Therapies
• Allergies – avoid allergen (wheat,
milk, eggs and chocolate are common)
• Anemia – increase iron, Vit B 12
• Cancer – increase calories and
vitamins A, C, D, & E for tissue repair
• Diabetes -–reduce blood sugar
• Heart Disease – reduce cholesterol,
calories and fat
Stress
• Benefit – motivation to do best
• Consequences – increased risk of:
Colds/infection, heart disease,
diabetes, high blood pressure,
ulcers, allergies, asthma, cancer
and autoimmune disorders
Stress Reduction
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Exercise regularly
Eat properly (avoid caffeine)
Get enough sleep
Set realistic goals
Seek help when needed
Heart Disease Risk
Factors
• Cannot be changed: heredity, male,
increasing age
• Can be changed: smoking, high BP
and cholesterol, physical inactivity
• Contributing factors: diabetes,
obesity, stress
Stroke Risk Factors
• Age – incidence doubles every 10
years past age 55
• Gender – male and women who
smoke or take oral contraceptives
• Race – African decent
• Diabetes, Prior stroke, Heredity