8 Dimensions of Wellness

Dimensions and Determinants of Health

• Wellness has eight dimensions: Physical, Psychological/Emotional, Social, Intellectual, Spiritual, Occupational, Environmental, and Altruism.

8 Dimensions of Wellness

• Actively reduce potential physical illness through being active, attaining sufficient sleep, and consuming healthy food.
• Practice self-care, relaxation techniques, and stress reduction to improve mental and emotional health.
• Increase social needs by having a reliable support system and establishing daily social connections.
• Intellectually stimulate the mind through constant learning and openness to innovative ideas.
• Enhance a connection to both self and nature; explore values and beliefs that resonate.
• Find one's passion through avenues such as work, volunteering, or education
• Maintain environmental surroundings that cultivate good physical and mental health.
• Practice altruism through selfless acts which support others' well-being.

Social Determinants of Health

• Income and socioeconomic status, social support networks, education, literacy, and working conditions influence health.
• Health is affected by Social and Physical Environments.
• Health is determined by personal health practices, coping skills, and healthy childhood development.
• Health is associated with biology/genetic endowment, health services offered to you, gender, and culture
• Health encompasses a state of complete physical, mental, and social well-being, which goes beyond just the absence of disease.
• wellness equates to a constantly changing process of seeking our potential in all aspects, which is synergistic, complex, and holistic.

Resiliency and Academic Tenacity

• Wellness occurs when all components of health (physical, mental/emotional, etc.,) are in balance.
• Humans' ability to adapt is a key component.
• Neuroplasticity facilitates adaptive habit changes.
• Resiliency is the capacity to adapt to stress in a healthy way, achieving goals at minimal cost and growing stronger.
• Academic tenacity encompasses attributes needed for academic achievements.

Mindfulness

• Mindfulness is sustained awareness cultivated through focused, non-judgmental attention in the present.
• Brain Neuroplasticity is the brain's ability to adapt to experiences.

Dimensions of Well-Being

• The dimensions of well-being are connected and relate to academic tenacity and success.
• Goal setting, a locus on control, behavior change, and self-efficacy are crucial, especially with multiple theoretical components.
• Self-efficacy is the conviction in one's skills to effectively execute actions to meet demands and facilitate behavioral change

Locus of Control

• Internal locus leads to the belief in control, proactive behavior, and adherence to wellness.
• External locus results in the belief that outcomes are environmentally determined, leading to feelings of vulnerability.

Stress

• Stress equates to the body's natural response to any demand.
• Stress may be physical or mental/emotional
• Short-term stress presents as fight, flight, or freeze
• Long-term stress can result in compromised health.
• methods to reduce stress: Muscle relaxation, brain stimulation, endorphin release, exercise, fatty acid/blood sugar use.

Time Management

• Effective time management includes identifying time-wasting activities, setting goals, prioritizing tasks, and using planning tools.

Mindfulness: Recognizing Emotions and Thoughts

• Mindfulness involves acknowledging emotions and thoughts non-judgmentally, which can be achieved through mindful meditating.

Health Promotion and Education

• Health promotion helps people control their health through overall well-being with mental, physical, and social aspects in mind.
• Health education utilizes learning experiences that empower individuals and communities to enhance their health literacy.

Health Promotion Policies

• Implementing campus-wide smoke-free policies reduces tobacco consumption.
• Launching peer mentorship programs supports the mental health/resilience of students.
• Environmental improvements include green spaces and standing desks to encourage physical activities.

Health Education Workshops

• Hosting health education seminars promote the benefits of exercise on mental health.
• Offering courses teaches nutrition, physical activity, and stress management principles.
• Campaigns develop educational materials about substance abuse risks during orientation.

Course Themes and Assignments

• The course aims to build personal health and resilience for academic success and to find your purpose.

Assignments and Activities

• Experiential learning tasks involves a 24-hour time log, diet analysis, fitness components, goal setting, and wellness assessments.

Long Term Material Study Focus

• Blue Zones are regions where people have a high degree of longevity

Common Characteristics within Blue Zones

• These are communities where physical activity is integrated into daily living, such that people garden, walk, and cook, instead of going to the gym.
• All have ways to downshift and de-stress, such as prayer or an everyday happy hour, to help in fighting inflammation.
• They possess a clear sense of purpose that motivates them.
• Emphasis is also placed on plant-based diets, which may include moderate wine consumption.
• They prioritize connections with family and faith.
• In Okinawa, people have moais or groups of friends committed to each other for life, where friends reinforce healthy behaviors

Relationships

• Relationships are categorized: Family, Friendships, Intimate
• Main types of relationships and characteristics/distinctions of each apply

Families

• Families share the qualities of Protection, Love, and Socialization with each other
• Families should provide a sense of security to help members develop into healthy adult
• Friendships provide spontaneity, enjoyment, acceptance, trust, respect, and mutual assistance.
• Intimacy involves emotional sharing without fear of rejection.

Romantic Relationships

• Key Characteristics involve Trust & Honesty, Communication, Intimacy, Respect & Equality, and commitment and Support.
• Challenges with romantic relationships include unrealistic expectations,miscommunication, codependency, and power imbalances.

Friendships

• Support & Trust, Reciprocity, Shared interests & Values, and Boundaries/Respect drive friendship success.
• Challenges within friendship: One-sidedness, toxicity, and growing apart.
• Family includes unconditional support, shared history/traditions, and development influence.
• Family problems: conflict, expectations, setting boundaries, and generational differences.

Work Professional Relations

• Professionalism, mutual respect, collaboration, and networking drive Workplace success.
• Power dynamics, conflicts, and work-life balance are the challenges that may occur.
• Self-care, self-compassion, learning, boundary-setting, and positive self-talk are important for healthy self-relationships.
• Internal criticism, overcommitment, and external validation form the different issues.
• Having social networks increases longevity, and connections are fundamental.
• Relationships shape our identity and self-perception with the capacity to raise emotional wellbeing.

Healthy Relationships

• Healthy relationships impact emotional/mental and physical/mental health;
• They provide support, teach essential competencies, and contribute to happiness
• Supportive connections align to Maslow's hierarchy, as they are a basic need.
• Positive relationships are essential for well-being; conversely, toxic relationships impede flourishing.

Authenticity

• Healthy relationships require authenticity and invite growth, where influence can be positive or negative.
• Healthy relationships entails respect, trust, honesty, and mutual equality.
• Unhealthy relationships are characterized by disrespect, mistrust, dishonesty, and attempts to control and pressure your partner.
• Abusive relationships communicate hurtfulness in speech and mistreatment.

Communication Skills

• Communication is the art of relationship skills

Intimate Relationships

• Intimate relationships needs communication, honesty, and intimacy.
• Prioritization always needs to be the self relationship
• It's critical to recognize personal values and how they can impact relationships.
• Contradictions within these values may cause friction.

Cultivating a Healthy Relationship

• Tips in cultivating a relationship is building self-compassion, practicing mindfulness, aligning decisions with values, and seeking help when needed.
• The impact of phones on sleep, family interactions, and emotional states are affected
• It helps maintain connections, supports marginalized groups like LGBTQ+ communities and fosters affection; it also enables advice-seeking.
• Social-Media-Driven comparisons, decreased face-to-face interaction, miscommunication, privacy concerns, and cyberbullying are detriments.

Decreasing Environmental Impact

• You can eat a plant-based diet, buy local foods, reduce waste, and choose eco-friendly clothing, all to decrease environmental impact.
• Our habits can influence sustainability

Health Behaviors

• Healthy living, eating fewer proccessed foods, and being physically active lead to a healthier society.
• "Blue Zones" show long life practices, which are sustainable, healthy options.
• Eco-anxiety is distress around ecological decline, specifically in the youth.
• It's related to fear; collective action and nature connectedness are key in alleviating this eco-anxiety.

Physical Activity; Benefits

• Physical activity benefits are many, including lifespan increase and cancer risk reduction.
• Physical activity improves chronic diseases, enhances the immune system, and balances blood pressure.

23.5 Hours Tube Video

• Important takeaways from the video: Just 30 minutes of exercise daily can improve overall health which improves everything.

Cardiorespiratory Fitness

• Low Cardiorespiratory Fitness is an indicator of early death and is improved through exercise and walking.
• Obesity plus no exercise has the greatest risk.
• 150 minutes of exercise per week is ideal.
• Low tech improvement in health improves overall body aspects

Body Movement

• Physical activity is bodily movement beyond rest engaging muscles with an energy expenditure; exercise is a subcategory of physical activity, with structured performance goals

Canadian Physical Activity Guidelines

• One should adhere to Canadian fitness guidelines, moving constantly throughout the day.
• After quitting smoking, exercise and nutrition become imperative for disease prevention.

Sedentary Guidelines

• Understand the need for limiting immobility, with more sleep.

Fitness; Benefits

• Greater health benefits come from the sedentary to the active with just 10 minute walks.
• Fitness is a component of health and well-being that includes capacity to do activities and physical pursuits.
• Physical fitness is measured through cardiovascular strength, endurance, balance, and composition.

Defining Components of Fitness

• Cardiovasuclar components measure body function and heart performance.
• Flexibility: Full motion range at the joints.
• Body Composition is muscle vs fat

FITT

• Frequency, Intensity, Time, and Type dictates fitness.
• Cardio exercise needs to be achieved to major limbs.
• Muscular strength helps with balance and walking.

Measuring Health

• Heart rate, talk tests, and posture all factor into tracking metrics.

Nutrition Guidelines

• Clean labels are an absolute must.

Nutrition Definition

• Nutrition is all the interactions between food and the body, including environmental and economic aspects
• RD certified personnel are the most trustworthy.

Nutritional Research

• Areas of current nutritional interest involve all facets of wellbeing.

Healthy Eating Continuum

• Top ten most disease all relate to nutrition in some way.
• Atmosphere and eating environment has a huge impact on a person's enjoyment of a meal.

Eating Atmosphere and Benefits

• Mindful eating leads to an enjoyment of not only food, but of life.

Food Choice

• One must choose all sorts of foods with moderation in mind.

Weightloss

• Three aspects of weight loss: nutrition, excercise, and balance.

Dieting Issues

• Fad or single food diets often don't work with long term effects.

Orthorexia

• Extremism in only eating healthy has repercussions.
• Good eats:
• High fats/oils should mainly come from plant-based foods.
• Intuitive eating guides the body to enjoy their food.
• Positive messaging; nutrition by addition
• High quality complex carbohydrates

Intuitive Eating

• Follow your hunger, and avoid restriction.

Alcohol and Cancer

• Alcohol is highly cancerous.

CANNABIS

• Substitution for drugs is an interesting talking point.
• Some view the plant as religious.
• Plants contain THC and are psychoactive.
• CBD can improve coordination and moods.
• Vaping is a better delivery method than smokeless
• It leads to faster onset and more intense trips.
• Edibles are easier to control doses.

Addiction Prevention

• Addiction may occur.
• Mental health does not help addiction.

Harm Reduction with Psychedelics

• Safety tips when using psychedelic and cannabis products include low dosing, slower consumption, and avoiding synthetics.

Suicide Awareness

• To get help when suicidal is is important. Do you need assistance

Factors in Suicide

• Be mindful and watch out for anxiety.
• If at all, seek professional help immediately.

70K Reasons

• Please seek assistance whenever possible.

Language and Suicide

• Be careful with terms used.

REM

• Two Sleep Cycles: REM and non
• Each has its own stages and qualities; 3-5 cycles a night.

Good Sleep

• Good, natural sleep has many benefits
• One is productivity and lowering risk of certain disease.

Sleep Hormones

• Adenosine, Melatonin, and Cortisol dictate your sleep schedule.
• Sunlight at daytime is absolutely necessary.

Sleeplessness; Health

• High fatigue has been linked to disease, so be sure to get enough.

Micro ঘুমের

• Micro sleeps caused by exhaustion result in cognitive dissonance.

Beauty Sleep and Diet

• Beauty sleep improves learning; foods can improve sleep quality for that
• Having to deal with more sleep.

Kindness

• Kindness and science has many factors.

Practices

• Practicing and studying allows a more grateful brain.

Volunteering

• Volunteering provides greater cognitive.