Download Health and Wellness

Health and Wellness
Chapter 2
Health and Wellness
 To be considered healthy, a person must also
be considered well
 Wellness is the state of well-being or total
health
 Three main components to wellness



Physical health
Mental health
Social health
Physical Health
 Individuals need to pay attention to their
physical well-being
 They have to pay attention to signs their
bodies show when they are not in good
health

Sore throat, coughing, headaches, fatigue
 They have to make decisions about exercise,
rest, and eating healthy
 The more people understand their bodies, the
better they can care for themselves
Cont.
 Part of physical health is nutrition
 It is very important to eat a balanced meal everyday
 Good nutrition helps prevent infections and colds (lots of citrus






fruits for Vitamin C)
Pregnant women need folic acid to prevent neural tube defects
Everyone needs to consume more calcium to prevent
osteoporosis (porous, brittle bones)
Decrease salt intake to prevent high blood pressure
There is a decrease in calorie needs as individuals get older but
still need a lot of nutrients
Eat lots of whole grains, fruits, and vegetables to increase fiber
Vegetarians need to make sure they are getting enough proteins
since they don’t eat meat
Cont.
 Exercise is another component of physical
health
 Teens need 30 minutes of physical activity
daily
 Exercise helps:




Give more strength and endurance
Makes teens more alert
Helps release built up tension
Make people look and feel better
Cont.
 Getting enough sleep is also important for
good physical health
 Getting enough sleep allows the body to
repair itself after a strenuous day
 Sleep also makes people look and feel better
 Need about 8 hours of sleep
 Lack of sleep can lead to lack of
concentration and decrease in physical health
Cont.
 Good hygiene is also important for good
physical health
 This includes:




Regular baths and showers
Using deodorant
Brushing and flossing teeth everyday
Clean hair, nails, and hands
Cont.
 Substance Abuse also affects physical well-
being
 People should say “no” to alcohol, tobacco
products, and other drugs
 Once a person starts using them, it is difficult
to stop
 Tobacco is directly linked to cancer, stroke,
emphysema, and heart disease

Cigarette smoking is the most common
preventable death in the US
Cont.
 Alcohol interferes with the bodies ability to
control muscles and mental judgment
 Alcohol poisoning can cause vomiting,
unconsciousness, and death
 Alcohol is involved in ¼ of all fatal automobile
deaths
Cont.
 Other substances includes over-the-counter
medication, prescription drugs, and illegal
drugs
 All drugs affect a person socially, emotionally,
physically, and mentally
 It also affects those close to them
 Many can cause addictions
Cont.
 Things to consider:



Only take medications prescribed by a doctor
to you and follow the directions
Choose friends who have decided to be drug
free
Avoid people that would sell or give you drugs


It is illegal to posses or buy drugs
Prepare yourself for situations that may
pressure you to try drugs

Say “no” and leave the situation
Cont.
 There are treatment centers, support groups,
and counselors that can help individuals
break the cycle of abuse
 Abstinence, abstaining from drugs, is the best
way to avoid problems
Safety
 Everyday teenagers engage in activities that
endanger their lives
 Examples:




98% do not wear helmets when riding a bicycle
66% do not wear seat belts
17% stay out over night without parental permission
14% stay out over night in an at-risk location
 Bus station, stranger’s house
 Car

* From text book
Cont.
 Ways to stay safe:




Be prepared – less likely to get hurt if you
know the potential risks
Resist pressures – don’t be afraid to make
your own decisions
Stay alert – accidents happen when you don’t
pay attention
Stay within your limits – be realistic about your
physical condition
Cont.
 Accidents

Leading cause of death among teenagers



Wear protective gear when biking or skating
Never swim alone
Automobile accidents are near the top



Wear your seat belt
Follow traffic laws
Practice defensive driving
Cont.
 Crime and violence
 9,000 teenagers a year killed in violent acts
 Most were not involved in the act; at wrong
place at the wrong time
 Ways to protect oneself:






Don’t walk alone at night
Choose a well traveled and well lit area
Know where you’re going
Walk with confidence
Keep valuables out of sight
Never hitchhike or pick up hitchhikers
Cont.


Always beware of what is going on around you
Ways to be safe at home:



Lock all doors and windows
Do not open the door to strangers
Never give personal information over the phone
or internet
Mental Health
 People who feel good about themselves and can
cope with the demands of everyday life
 Can express emotions in positive and constructive
ways
 Ways to improve mental health:







Maintain a positive outlook
Focus on strengths and abilities
Treat mistakes as learning experiences
Accept things about you that you can not change
Develop positive ways to handle your emotions
Accept others as they are
Be considerate of others feelings
Cont.
 Stress is your body’s response to demands
being put on you
 Everyone has stress
 The way stress is handled affects a person’s
well-being
 What are examples of how people handle
stress?
Social Health
“no man is an island”
 What do you think this means?
Cont.
 Social health is made up of two components
 1st is who you have contact with- family,
friends, and neighbors

Having a good support network helps to
provide a healthy social being
 2nd is your role in society – working in the
community

Working to make your community better helps
to improve social well being
Balancing Your Life
 Helping to balance out your life will help keep you
healthy
 Here are some steps:





Make yourself a priority – have some personal time
Choose your time wisely – manage your time wisely
Use “downtime” to refresh yourself
Enjoy yourself when you do make time
Learn to say no – don’t do too many things at once
Food in Your Life
Chapter 12-2
Food Fills Many Needs
 Food provides many of the daily nutrients
needed for our bodies to function everyday
 Food helps to meet our basic physical, social,
and emotional needs and helps to keep us
healthy
Physical Needs
 People need nourishment from food to live
 The food we consume provides energy for
our bodies to function
 What you eat and drink helps your heart to
function, your temperature to remain in a
normal range, fight infections, and heal
wounds
 A body will physically signal a person when it
is needing food

This is called hunger
Emotional Needs
 Sometimes we eat when we are not hungry
 Food can make a person feel secure and
happy, and can comfort them in bad times
 Allowing emotions to control a person’s need
for food may not always be good

It can create health problems over time
Social Needs
 People often combine eating with social
events
 Lunch time, dinner time, and holidays allow
people to get together, eat, and enjoy each
other’s company
 Food also helps to maintain several holiday
traditions


Turkey= Thanksgiving
Cake= Birthday
Influences on Food Choices
 Social Influences



The region you live in, your cultural, ethnic,
and religious background, family, friends, and
the media all influence our food choices
People are influenced by the foods available
to them
Certain foods are associated with certain
regions

Seafood, BBQ, New England Clam Chowder
Social Influences Cont.
 Since the United States
has so many cultures in
one area, many
different types of food
are available
Cont.
 Religious customs also influence food
choices
 Some forbid eating certain foods like pork
 Some require eating certain foods like lamb
on Easter
 Some require eating with your right hand only
Cont.
 Family
 One of the greatest influences on your food
choices
 Help to develop a person’s eating habits
 Family budget also influences what families
eat
 Tips for mealtimes:




Try and eat at least one meal together a day
Set aside a place to sit together
Create a pleasant atmosphere
Talk about school and work
Cont.
 Friends


Can introduce you to new foods
Can encourage you to try different foods
 Media



Magazines and television
Makes suggestions on what types of food to
eat and how to prepare it
Ads make food look appetizing and appealing
Personal Influences
 Dietary Guidelines for Americans (page 302)
 MyPyramid
 Lifestyle



Your way of life
Examples: going to school, playing sports,
working, hanging out with friends, staying at
home
All of these affect our food choices
Cont.
 Personal Taste
 Some people like new food, others don’t
 Some like fish, spicy foods, or raw foods,
others don’t
 Some may be vegetarians
 Physical Changes or medical conditions
 When you are growing, you tend to eat more
 May have a food allergy
 High blood pressure, diabetes, osteoporosis,
and cancer affect food choices
Eating Habits
 Everyday eating patterns are a person’s
eating habits
 Most habits are established at a very young
age
 Are difficult to change, but a person can
change them
Cont.
 Best way of knowing your eating habits is to
analyze them
 Keep a food diary



Write what you ate, precisely
When you ate it
What else you were doing when you were
eating
Cont.
 Then, review the food log and you can see
how frequently you eat, what you eat most
often, and what you are doing when you eat
 This will help a person to see what their
eating habits are like
 Taking a look at your eating habits now will
help a person make better decisions about
food that will have lasting affects on their
body
Fitness and Weight
Management
Chapter 12-4
Benefits of Fitness
 Fitness is the ability to meet the demands of
day-to-day life
 Includes healthy eating habits and exercise
 Gives the strength to handle mental stress
and emotional demands
 Helps a person to relax better
 Promotes high self-esteem
Achieving Fitness
 Good nutrition + regular exercise = fitness
Fitness and Exercise
 Three types of exercise

Strengthening exercises




Help build strong muscles
Measured by the amount of work your muscles
can do at one time
Help prevent muscle activities during physical
activity
Examples: weightlifting, push-ups, and sit-ups
Cont.
 Aerobic Exercises:
 Sustained, rhythmic exercises that improve
the efficiency of your heart and lungs
 Increase oxygen intake in your body
 Help improve circulation
 Reduces body fat, increases lean tissue
 Controls body weight
 Examples: walking, running, bicycling, and
swimming

Done 3 days a week at 20 minutes at a time
Cont.
 Stretching Exercises:



Promotes flexibility
Helps prevent muscle pulls
Examples: stretches targeted at specific
muscle groups
Healthy Body Weight
 Eating well and exercising keeps a person fit
 Healthy weights vary from person to person
 Your height- taller people weigh more
 Your age-adults weigh more than teens (generally)
 Your gender- males generally weigh more than girls
 Your bone structure- larger body frames weigh more
 Your body build- muscular people tend to weigh more
Cont.
 Physician or health care provider is the best
person to decide what a healthy weight is
 Charts can be misleading
 Do NOT compare your weight to those of
models, athletes, or famous people
 Need to accept your body the way it is
Overweight or Underweight
 Overweight individuals weight 15-20% more
than the recommended amount
 Obese people weigh more than 20% the
recommended weight

Obese people have too much fat
 Obesity puts their body at risk for heart
disease, high blood pressure, and certain
cancers
Cont.
 Underweight people weigh at least 15% less
than the healthy recommended weight
 Higher risk of infection
 Lower health in general
 Malnutrition
 Thin people are not necessarily healthy
people
Question
 Compare your body to those in your
immediate and extended family. What
similarities do you notice? Are these inherited
characteristics, or might they have some
other cause?
Basal Metabolism
 Minimum amount of energy required to
maintain the automatic functions of your body
 This include: breathing, blood circulation,
maintenance of body temperature, and cell
repair and growth
 Account for over half of energy used each
day
 Differs from person to person
Cont.
 People with a “fast” metabolism have high
metabolic rates

Can eat a lot and their bodies burn it quickly
 People with a “slow” metabolism have low
metabolic rates

Gain weight easily and must watch what they
eat
Cont.
 Exercise increases a person’s metabolism
 Muscles require more energy for
maintenance than body fat; therefore, people
with large amounts of muscle burn energy
faster
 Drastically lowering food intake will slow
down your metabolism

Weight loss will not occur
Exercise and Food
 Exercise and food intake directly affects a person’s
weight
 If you generally take in fewer calories than your body
burns, over time you will lose weight
 If you generally take in more calories than your body
burns, over time you will gain weight
 If you take in the same amount of calories that you
burn, you will maintain the same weight
Weight Management
 The healthiest choice to develop a new
exercise and eating habits is to consult a
physician
 Modifying old habits can be difficult
 When planning on gaining or losing weight, it
is always best to consult a physician
Exercise
 If losing weight is needed, vigorous exercise
will help
 It will also increase basal metabolism for up
to 12 hours after
 If gaining weight is needed, exercise is still
needed
 Exercise stimulates a person’s appetite
 Exercising alone is never enough for gaining
or losing weight
Losing Weight
 To lose weight, a person has to consume less
calories than their bodies use up
 Be sure to get a minimum number of servings
from the food guide pyramid
 Choose low-fat, low calorie foods that are
nutrient dense

Vegetables, fruits, beans, lean meat, poultry,
fish, low-fat dairy products
 Limit the amount of potato chips, soft drinks,
and ice cream
Cont.
 Fad diets – diet’s popular for a short period of
time
 Offer quick and easy weight loss
 They don’t work; don’t teach proper, healthy
habits
 Healthiest to lose 1-2 pounds a week
 Takes 3500 extra calories to gain a pound

Gaining Weight
 Weight should be gained slowly
 Foods should be low in fat and nutrient dense
 Consult a physician first
 Tips on healthy ways to gain weight:



Plan meals around foods you like
Try to eat more frequently
Eat from all food groups
Eating Disorders
 Extreme eating behaviors that can lead to
serious health problems and even in death
 Two types: Bulimia Nervosa and Anorexia
Nervosa
 Bulimia Nervosa


Moments of overeating (binging) and then
purging (throwing up)
Damaging to their health; teeth, throat,
stomach, heart
Cont.
 Anorexia Nervosa



Starving oneself
Excessive exercise
Distorted self-image
 Need to seek help from a medical
professional
 Need continued support from family and
friends
Healthful Food Choices
Chapter 12-2
Meal Patterns
 Daily routines for eating
 Not only does what you eat affect your health
but also how often you eat
 Skipping meals is not healthy
 Meal patterns vary from family to family
 Not one is better than another
Breakfast
 One of the most
important meals of the
day
 Without carbohydrates
in the system in the
morning, the body starts
to burn protein

Protein should be used
to build and repair
tissues, not energy
Cont.
 A good breakfast helps to energize and
restore nutrients
 You don’t always have to eat traditional
breakfast foods

Try yogurt with fruit, peanut butter on toast, or
an english muffin pizza
Lunch
 Since a body has
burned up all of the
energy from breakfast,
lunch is very important
 Do not skip lunch or just
have a candy bar
 Lunch should be the
largest meal of the day
 Great food ideas
include a sandwich,
soup, or salad
Dinner
 In the US, dinner is the
largest meal; this is not
the best way to eat
 The importance of
dinner is to fill in the
gaps of nutrients not
gotten during the day
Snacks
 Since teens are still growing, their bodies
need more nutrients than 3 meals can
provide
 Snacking is a great way to get those nutrients
 Snacks should be low in calories and nutrient
dense
Cont.
 Tips:


Eat in between meals, not right before a meal
Choose snacks from the five major food
groups


Avoid candy, chips, and potato chips
Choose: fruit (bananas, melons, etc.), celery
sticks, whole-grain bread with peanut butter, raw
vegetables and dip, plain popcorn, unsalted nuts,
granola or sunflower seeds, or a slice of pizza
with vegetable toppings
Nutrients
Chapter 12-1
Nutrients
 There are six groups of nutrients needed to
function everyday
 They include: carbohydrates, vitamins,
minerals, fats, protein, and water
 Nutrients are chemical substances from food
that our bodies use to function
Carbohydrates
 Largest energy source
 Come from simple sugars, fiber, and complex
carbohydrates
 Simple sugars are found in milk, candy, fruits, and
cookies
 Complex carbohydrates come from bread, pasta,
rice, cereals, and other starchy substances
 Fiber can not be digested but provides roughage that
stimulates the normal activity of your intestines.
Proteins
 Found in every cell of the body
 Includes cholesterol
 Made up of amino acids (20 all together)
 Use protein to produce enzymes and
hormones, helps maintain its chemical
balance and build antibodies to fight
infections
 Also helps to repair and maintain body
tissues
Fats
 Concentrated source of energy
 Insulate the body from shock and
temperature changes
 Protects the internal organs from injury
 Helps the body use certain vitamins
Minerals
 Inorganic substances needed for building
tissues and regulating body functions
 Aid in the functioning of muscles and nerves
 Essential part of bones, teeth, and red blood
cells
 Includes: calcium, phosphorus, fluorine,
iodine, iron, sodium, and zinc
Vitamins
 Are organic substance needed in small
amounts for normal growth maintenance of
good health
 Regulate body processes
 Help nutrients work together
 Include: Vitamin A, Vitamin E, Vitamin K,
Vitamin D, Vitamin C, Thiamin, Niacin,
Riboflavin, and Vitamin B12
Water
 Over half of the body’s weight is water
 Is a basic part of blood and tissue fluid
 Aids digestion and regulates body
temperature
 Helps transport nutrients
 A person should drink 6-8 glasses a day