© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Unit 5 Behaviors for Success

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Chapter 12 Lifestyle Management

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Healthy Lifestyle Wellness largely under personal control Personal habits influence incidence of heart disease, cancer, and stroke Importance of personal responsibility Practicing good health habits especially important for health care workers

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Habits and Health Change not always easy Be patient with self Set reasonable goals Focus on positive Track progress Plan rewards

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Diet and Nutrition Diet –Type of foods individual habitually eats Nutrition –Process of obtaining food necessary for health and growth

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Diet and Nutrition Nutrients –Substances body uses to grow and function –Good diet provides all necessary nutrients

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Diet and Nutrition Essential nutrients –Proteins –Carbohydrates –Fats –Vitamins –Minerals –Water

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Question Which of the following classes of nutrients provides the body with immediate energy? A.Proteins B.Fats C.Carbohydrates

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Answer C. Carbohydrates Carbohydrates –Provide immediate energy Proteins –Build and maintain body structures Fats –Provide concentrated form of energy

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Question Which of the following vitamins plays an important role in preventing infection? A.Vitamin A B.Vitamin B 12 C.Vitamin C

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Answer A. Vitamin A Vitamin A –Helps prevent infection

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. 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

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Answer C. Vitamin D Vitamin D –Enables body to absorb calcium

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Diet and Nutrition Fiber –Food content that cannot be fully digested –Helps maintain healthy bowel Trans fats (hydrogenated oils) –Raise low-density lipoprotein (LDL) and lower high-density lipoprotein (HDL)

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Diet and Nutrition Calories –Measure of potential energy food can provide

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Question True or False: –LDL is also known as good cholesterol.

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Answer False LDL –Bad cholesterol –Form that accumulates in arteries

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Food Guide Pyramid Eating guidelines developed by U.S. Department of Agriculture Individuals determine amounts they should eat –MyPyramid.com

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Food Guide Pyramid Major food groups: –Grains –Vegetables –Fruits –Oils –Milk products –Meat, fish, beans, and nuts

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Types of Diets Low-salt –Helps reduce blood pressure Low-fat –Helps prevent accumulation of fat in arteries

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Types of Diets DASH diet –Eating plan endorsed by National Heart, Lung, and Blood Institute –Reduces fats and sodium (salt)

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Types of Diets Mediterranean diet –Emphasizes fruits and vegetables –Substitutes olive oil for saturated fats –Substitutes herbs and spices for salt –Eat very little red meat –Eat fish or shellfish once per week

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Types of Diets Vegetarianism –Plant-based only (vegan) No animal-based foods –Lacto-vegetarian Plant-based plus milk products

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Types of Diets Vegetarianism –Lacto-ovo vegetarian Plant-based plus eggs and dairy products –Flexitarian Includes small amounts of animal products

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Question True or False: –It is impossible to get enough protein when following a total plant-based diet.

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Answer False Several plant-based protein sources –E.g., soy products, dried beans, nuts

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. 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

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Question True or False: –Organic foods tend to be more expensive than traditionally grown foods.

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Answer True Organic foods more expensive to grow –Therefore cost more for consumer

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. 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

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Question True or False: –Water makes up more than half of the average adult’s body.

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Answer True Water makes up 55 to 65 percent of average adult’s body –Percent even higher for older adults

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. 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

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Question True or False: –Overweight children tend to become overweight adults.

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Answer True Overweight children tend to have weight problems when adults

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. 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

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. 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

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. 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

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. 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

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. 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

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. 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

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Eating Disorders Binge eating –Compulsive eating of large amounts of food

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Physical Activity Health benefits –Promotes feelings of well-being Endorphins –Relieves stress –Improves sleep –Increases energy

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Physical Activity Health benefits –Reduces symptoms of arthritis –Helps prevent lower back pain, heart disease, and osteoporosis

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Question Which of the following conditions refers to the loss of bone density? A.Osteoporosis B.Osteoarthritis C.Osteomalacia

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Answer A. Osteoporosis Osteoporosis –Condition in which bones lose density Become more likely to fracture

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Physical Activity Recommended amounts of exercise: –Adults 30 minutes at least 5 days per week –Children and teens 60 minutes per day

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Physical Activity Aerobic exercise –Forces heart muscle to work Increases strength

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. 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

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. 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

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Question True or False: –Vigorous physical activity just before bedtime can help promote sleep.

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Answer False Vigorous activity just before bedtime can interfere with sleep –Avoid

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Preventive Measures Routine health checkups Periodic screening for risks Regular visits to dentist Early treatment of illness Immunizations

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Question True or False: –Gum infections can spread to other parts of the body.

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Answer True Dental infections can spread to other parts of body –Including heart

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Stress in Modern Life Stress –Body’s reaction when it responds to danger Real or imagined Physical changes –Increased heart rate –Elevated blood pressure

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. 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 may weaken immune system

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Stress in Modern Life Stressors –External Factors beyond individual’s control –Internal Self-generated Under individual’s control

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Dealing with Stress Set priorities Use time management strategies Practice muscle relaxation techniques Try meditation –Clearing mind of thoughts Develop positive attitude

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Minimizing Health Risks Smoking –Contributes to nearly half a million deaths annually –Nicotine Physically addictive

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Minimizing Health Risks Smoking –Methods for quitting Support groups Hypnosis Medications, skin patches, or gum

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. 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

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. 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

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Minimizing Health Risks Occupational hazards –Use proper body mechanics to avoid injury –Protect self against infection –Practice environmental safety –Use computer safely

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Minimizing Health Risks Practice safe sex Take precautions against: –HIV –Genital herpes –Other sexually transmitted diseases

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. 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

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Minimizing Health Risks Burnout –Some causes: Long hours Difficult work conditions Inadequate emotional support Emotional involvement with patients No time for recreational activities

© 2012 Cengage Learning. All Rights Reserved. May not be scanned, copied, duplicated, or posted to a publicly accessible website, in whole or in part. Helping Patients Develop Healthy Lifestyles Serve as role model Provide patient education Share information about healthy habits