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 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 B 12 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 B 6 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 mg. B mg. C mg.

Answer B 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 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 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 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 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 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 –Examples of behavioral changes: Negative feelings about work Increased absences from work Physical symptoms Committing errors

Minimizing Health Risks Burnout –Some causes: 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