Maintaining a Healthy Lifestyle Chapter 12

A college education is an investment in your future. Plan to live a long and healthy life to enjoy your investment.

In the 21st Century, it is predicted that you could live to be 100 years old.

Plan your life as if you will live to be 100 years old and healthy.

Keys to Good Health

• Nutrition• Exercise• Avoid Addictions to Smoking,

Alcohol and Drugs• Protect Yourself from Disease • Get Enough Sleep• Manage Stress

Nutrition: You Are What You Eat

Aim for a Healthy Weight

What is the best way to maintain a healthy weight?

Maintain a healthy weight through:

• Healthy eating• Exercise

Calculate Your Body Mass Index (BMI)• A common method of evaluating

your weight• BMI= 705 X Body Weight Divided

By (Height X Height)

BMI

• Less than 18.5

• 18.5-24.9

• 25-29.9

• 30 and above

• Under weight

• Normal weight

• Overweight

• Obese

Be Physically Active Each Day

Adults Need 30-60 Minutes of Moderate Activity Each Day

Moderate activity is one that requires as much energy as walking 2 miles in 30 minutes.

Newer recommendations are for an hour of exercise each day!

Nutrition Test

What would you feeda 6 year old for breakfast before you send him or her to school?

Write your answer on a separatesheet of paper.

Let’s hear some examples.

Nutrition Test, Part II

What did you have for breakfastthis morning? Write this on a sheetof paper.

Nutrition Test: Part III

How many teaspoons of sugar are in a can of soda?

There are 9 teaspoons of sugar in a can of soda!

Nutritional GuidelinesChoose My Plate

www.choosemyplate.gov

• Half of the plate should be covered with vegetables and fruit.

• One fourth should be whole grains

• Less than one fourth should be protein

• Include dairy products

Fruits

• One to two cups recommended daily. A cup is equal to:

• 1 small apple• 1 large banana• 1 large orange• 1 cup of 100%

juice

Vegetables

• One to 2 and a half cups recommended daily. A cup is equal to:– 2 cups of raw leafy vegetables– 1 cup of raw or cooked vegetables– 1 large ear of corn– 1 medium potato

Bread, Cereal, Rice and Pasta• 3 or more ounces recommended

daily. An ounce is:– 1 slice of bread– 1 cup of cereal– One half cup of cooked rice, cereal or pasta

Protein: Meat, Poultry, Fish, Dry Beans, Eggs, Nuts2-6 ounces recommended daily

– One quarter cup of cooked dry beans– One egg– 1 tablespoons peanut butter– One half ounce of nuts

Dairy: Milk, Yogurt and Cheese• 2-3 cups recommended daily. One

cup is equal to:– 1 and one half ounces of cheddar

cheese– 2 cups cottage cheese– 1 8 oz. container of yogurt

Oils

• Use liquid oils, not solid fats• 3-7 teaspoons recommended per

day – Cooking oil– Salad dressing– Margarine– Mayonnaise

Discretionary or Empty Calories• Range from 100-300 calories for

most people– Eat more of essential foods– Eat fewer foods with high fat or sugar

content (cookies, cakes, ice cream, candies, hot dogs, hamburgers, fried foods)

Suggestions for Healthy Food Choices• Three fourths of the dinner plate

should be covered with fruits, vegetables, whole grains and beans.

• Eat a variety of grains daily, especially whole grains.

• Limit solid fats such as butter, margarine and lard.

Suggestions for Healthy Food Choices• Moderate your intake of sugar.• Choose and prepare foods with

less salt.

Group Exercise:Ollie American’s Diet

Assignment:How Healthy is Your Diet

Hints for Ollie’s Diet

• A large pizza has 16 ounces of cheese ( equivalent to about 11 cups of milk)

• A large slice of pizza is equal to 2 slices of bread

• A hamburger bun is 2 slices of bread

• A hamburger patty is about 4oz.

Ollie is allowed 100-300 discretionary calories. How many did he eat?

Many of Ollie’s foods are high in calories• 12 oz. Soda or beer = 150 calories• Small bag of chips (1.5 oz) = 230

calories• Small candy bars = 300 calories

each• A large pepperoni pizza = 1400

calories• A large hamburger = 500 calories• A large order of fries = 450 calories

Avoid Addictions• Smoking• Alcohol • Drugs

Smoking is the leading cause of preventable death in the United States.

About 430,000 Americans die each year from smoking related illnesses.

Imagine 4 jumbo jets each carrying 400 persons crashing each day. This is how many people die each year from smoking related illnesses.

Smoking Is Related to Many Illnesses:• Respiratory

System• Heart and

Circulatory System• Strokes• Eyes and Vision• Cancer• Osteoporosis

• Damages Developing Fetus

• Facial Wrinkling

Increase Your Life by 10 Years:• Refrain from smoking.• Maintain a healthy diet.• Exercise regularly.

Smoking is promoted to make money for the tobacco companies.

Smoking has always played a leading rolein movies and TV shows.Film stars John Wayne,Robert Mitchum, HumphreyBogart and Yul Brynner all died from lung cancer.

Be Careful with Alcohol

Responsible Drinking

• Abuse of alcohol is the number one health problem facing college students today.

• The leading cause of death among college students is alcohol related car accidents.

Some Problems

• Excessive drinking is a factor in poor college performance and high drop out rates.

• Heavy drinking causes brain damage and interferes with memory.

Women are at greater risk• Women have a higher

concentration of alcohol after drinking the same amount as men.

• There is greater damage to the heart and brain.

• There is a greater risk of breast cancer.

• There is a greater chance of being the victim of violent crime.

Binge drinking is having too much alcohol in too little time.

• Men who drink 5 or more drinks in a row• Women who drink 4 or more drinks in a

row • Two out of five college students are binge

drinkers.

Binge drinkers are more likely to: • Be hurt or injured• Drive a car after drinking• Get in trouble with police• Engage in unprotected sex• Damage property• Fall behind in school work• Miss class

Moderate Drinking

• One drink per day for women• Two drinks per day for men

Blood Alcohol Concentration (BAC)• Legal BAC is .08• How many drinks is .08?

BAC

• Most people reach .05 BAC with one or two drinks.

• How much is one drink?

One Drink Is:

• One l2 ounce can of beer• One 4 ounce glass of wine• 1.5 ounces of distilled spirits

(whiskey, vodka, rum)

BAC

• .08 driving under the influence

• .2 a person passes out• .3 a person lapses

into a coma• .4 death is likely

from alcohol poisoning

Factors Affecting BAC

• How rapidly you drink• Type of drink• Temperature of drink• Food• Size and gender• Age• Ethnicity• Other drugs

Symptoms of Alcoholism

Drinking more than intended

Persistent desire to drink

Unsuccessful attempts to quit

Absenteeism

Decreased performance at work or school

Get Help

• Family doctor• College Health

Office• See the Health

Section of the College Success Web Site for related links to Alcoholics Anonymous and other suggestions for help.

Be Careful with Other Drugs Too

• Taking drugs interferes with concentration and memory.

• Taking drugs interferes with accomplishing your goals and dreams.

Is it worth it? Ask yourself these questions:• Are the benefits greater than the

problems?• Will I experience more pleasure

than pain?• Will the drug do more harm than

good?

Let’s Stop for a Game

Directions: Walk around the room and have 3 students write their names on your card. I can write my name on your card too.

Protect Yourself from AIDS and Other STD’s

What is AIDS?

• It is the acquired immunodeficiency syndrome.

• It is the disease you get when HIV destroys the immune system.

• There is treatment, but no cure.

How is AIDS acquired?

• Sex without a condom• Sharing a needle or syringe to

inject drugs• Blood transfusions (small risk)• Mothers can pass on the virus to

their babies

Limit Your Risk

• Use a latex condom• Do not share needles• Reduce or eliminate risky

behaviors

Testing for HIV

• Contact your College Health Center or local Health Clinic

Other Sexually Transmitted Diseases (STD’s)• Clamydia• Gonorrhea• Syphilis• Genital Herpes• Human Papillomavirus• Hepatitis B• Trichomoniasis• Bacterial Vaginosis

STD’s can cause

• Cancer• Impaired fertility• Premature birth• Infant fatality• Disability

STD’S Affect one out of Every 6 Adults.

Get Enough Sleep

• It is important for learning and brain function.

• It is important for good health.

Lack of Sleep Causes

• Difficulties with memory and learning

• Increased irritability• Accidents• Illness• Lack of energy • Stress

So, Stay Up Late And

Be Tired

Sick

The immune system does not workas well.

Depressed and Irritable

Risk an Accident

Lack of sleep causes

• Weight gain• Rapid aging

Lack of sleep causeshallucinations. Duringthe Gulf War, soldiers put coins in tree branchesthinking they were soda machines or phone booths.

After 24 hours of simulated combat,artillery teams lost track of where theywere and what they were firing at.

During the Gulf War, sleep deprivedsoldiers fired on their own buddy'stanks.

Mental performance degrades by 25% in every 24-hour sleepless period.

Staying up late and cramming for a test is probably not a good idea!

Keys to Success:Live to be 100

Life Expectancy

A male baby born today can expect to live 76.4 years;a baby girl, 83.25 years.

At 35 years of age, a person’slife expectancy rises to 78.96 for males and 89.78 for females.

At age 122,Jeanne Calmentwas the oldest person in the world.

Jeanne Calment, 122

• Took up fencing at age 85• Rode a bike at age 100• Released a RAP CD at age 121• Spirited and mentally sharp• Famous for funny saying such as,

“I’ve never had but one wrinkle, and I’m sitting on it.”

Group Activity

Brainstorm ways to live to be 100 years old. Write your 5best ideas on the board.

Ways to Live to Be 100

• If you smoke, make quitting your top priority.

• Reduce fats and cholesterol.• Do aerobic exercise 3 to 5 times a

week.• Emphasize fruits and vegetables

in the diet.

Ways to Live to be 100

• Get cancer screening• Never go on a fad diet• Eat less meat• Get enough sleep• Relax• Be an optimist

Making Positive Changes in Your Life• Precontemplation-denial or blame it on

someone else• Contemplation-thinking seriously about

taking action• Preparation-making a strategy for change• Action- just do it• Maintenance-keep doing it• Termination-no more temptations

Exercise:Write 3 Intention Statement About Your Health

I intend to. . .

Share your ideas

Stress and Relaxation

Is the removal of all stress helpful?

Stress can be motivation.

Two Kinds of Stress

• Distress

• Eustress

BY DR. HANS SELYE

Distress

What are some examples of distress?

Rate the Stress

• Low• Medium• High

• Tests• Money and

bills• Children• Work• Traffic• Telephone

What is stress for one person is not necessarily stress for another.

Where is the stress?

Could it be in your head? It is how we look at the situation.

If you think your life is disconnected,Your thinking may be misdirectedFor living, you see,Is as it should beIt’s just not what you expected.

BY OLIVER, A RATIONALPSYCHIATRIST

The Physiology of Stress

What are the symptoms of stress?

Stress Symptoms

• Insomnia• Muscle tension• Digestive problems• Raised blood pressure• Cold hands• Health problems

The Story of the Cave Man and the Saber-toothed Tiger

Picture this scene a million years ago. You come out of your cave. The sun is up and the birds are chirping. Your heart rate is normal.

All of a sudden you hear a twig snap. Off to your right you see a large saber-toothed tiger. You have two options. What are they?

Fight

Or flight

To fight that tiger or run away fast, the body prepares by releasing stress hormones.

• Cortisol increases blood sugar and speeds metabolism.

• Epinephrine supplies extra glucose. • Norepinephrine speeds up your

heart rate and raises your blood pressure.

Why is stress a problem?

There is no longer a tiger to kill or run away from!

And we are left with all the stress hormones

Fight or flight is not an appropriate response to today’s problems.

Stress interferes with learning and study.

3 Ways to Deal with Stress

• Exercise uses up the stress hormones

• Stress reducing thoughts• Physical relaxation

Exercise

Remember what the cave man did when threatened?

He or she MOVED!

Moving burns the stress hormones.

Make exercise such as a brisk walk for 30 minutes, a part of your daily routine.

Find some activity that you like.

Stress Reducing Thoughts

ABC’S of Emotions

• Fact or event• Self statement• Emotion or feeling

Here is an example from the text:

Traffic

What are the ABC’S?

Stress Reducing Thoughts

• Keep cool.• It’s not the end of the world.• Relax.• I don’t have to be perfect.• Life’s like that.• Life’s too short to be miserable.

Exercise:

Write at least 3 stress reducingthoughts on the 3 x 5 card.

1.2.3.

Group Activity:Stress-Reducing Thoughts

Physical Relaxation

Elements of Physical Relaxation• Breathing• Tensing and Relaxing Muscles• Visual Imagery• Positive Suggestions• Music

Breathing

• Take a few deep breaths.• Focus on your breathing.

Tensing and Relaxing Muscles

Let’s try it.

Use Visual Imagery• Imagine your favorite place

–Beach–Mountains–Lake–Desert

IMAGINE YOURSELF AT THE BEACH

OR IN THE MOUNTAINS

OR YOUR FAVORITE PLACE

Use Positive Suggestions

Music

Use a beat slower than your heart rate.

Relaxation Exercise

Let’s Review.Do these things at home on your own:• Music• Breathing• Tensing and relaxing muscles• Imagery• Positive suggestion

Make it a Habit• Exercise• Stress reducing thoughts• Physical relaxation

Stress Management Checklist• Manage your time and organize

your things• Don’t spread yourself too thin• Learn to say “no”• Cultivate friends• Participate in an extracurricular

activity• Do something fun every day

Stress Management Checklist• Exercise regularly• Eat sensibly• Get enough sleep• Learn to relax

Take Action to Reduce Stress• Concentrate your efforts on doing

something about the problem.• Seek information on how to solve

your problem.• Make a plan of action.• Make it a priority to solve the

problem.• Do what needs to be done, one

step at a time.

Write 3 intention statements about relaxation:

I Intend to . . . .1.2.3.

Complete: What is Your Stress Index?

Good Health to You!