Healthy Lifestyle PDF

Module 2: HEALTH BEHAVIORS, HEALTH RISK FACTORS AND DIFFERENT TYPES OF EATING WHAT IS HEALTHY LIFESTYLE? Healthy life style- is a well-balanced in terms of physical activity, healthy eating, relaxation, sleep and hygiene.  In addition, having a healthy lifestyle means you have...

Module 2: HEALTH BEHAVIORS, HEALTH RISK FACTORS AND DIFFERENT TYPES OF EATING WHAT IS HEALTHY LIFESTYLE? Healthy life style- is a well-balanced in terms of physical activity, healthy eating, relaxation, sleep and hygiene.  In addition, having a healthy lifestyle means you have weight control, good muscles tone, improved lung capacity, better sleep patterns, a sense of well being and more energy. Consequently, a healthy lifestyle helps you prevent illness and enhance your wellness. FACTORS THAT CONTRIBUTE TO EARLY DEATH Health Care Systems 9.8% Human Biology Lifestyle 16.4% 53% Environment 21.3% Health Care Systems Human Biology Environment Lifestyle Energy Needs In order to have a rough estimate of your energy expenditure and estimating energy needs, your weight, age, height, and gender are to be considered according to the Harris-Benedict equation. \ Resting Metabolic Rate  Men: RMR = 66.5 = + (13.7 x W) + (5.0 x H) – (6.8 x A)  Women: RMR = 655.1 + (9.56 x W) + (1.85 x H) – (4.7 x A)  The RMR is the level of energy required to sustain the basic functions of the body such as breathing. Sample: A 35-year-old female who weighs 125 pounds (56.82 kilograms) and stands 5 foot, five inches tall (165.1 centimeters. Would have an RMR of 1 339 kcal. 1. Eating habits  One of the most important tools available to help you select healthy food is the Nutrition Facts label found on most packages.  This label gives you information about the food’s serving size and content, including nutrients like carbohydrates, proteins, fats, vitamins and minerals. In 2014 the food and Nutrition Research institute-Department of Science and Technology (FNRI-DOST) recommended that Filipinos:  Ages 13-19 must consumed an average 55-70% carbohydrates, 20-30% proteins and 10-15 percent fats on daily basis. According to the Food and Nutrition Research Institute (FNRI) a Nutritional Facts label in the food packages must contain the following: The serving size in both household and metric measures, which shows how much of the product a person actually eats. The amount of calories form the product. The amounts of nutrients and their percent daily values. Number of calories per gram of fats, carbohydrates and proteins. Dietary Guidelines for Filipinos Ages 13-19 TYPES OF EATING 1. Fueling Performance  This type of eating is usually associated with athletes, who not only plan their training regimens but also their training daily food intake so they can perform at optimum levels during competitions. 2. Emotional Eating  Some people are either motivated or not motivated to eat depending on their mood. This type of eating is commonly known as emotional eating. The following questions will help you determined if you are affected by emotional eating: 1. Do you eat less or more when you feel sad or lonely? 2. Do you have a preferred set of foods to eat when you are happy? 3. Do you eat a lot or nothing at all when you feel sad? Happy? Nervous? or stressed? 4. How often do you end up eating rather than doing chores or assignments? 5. Do you associate food with good or bad memories? Do you avoid them because you associate them with unpleasant memories? How about good memories? 3. Social Eating  Eating can be associated with traditions.  Generally people associated with celebrations, holidays, family gatherings, and religious traditions.  In one study, it was noted that children’s food choices are influenced by social suggestion.  It was discovered that a child’s food choice is significantly affected by the influence of an older child, a peer, or a fictional hero.  Similarly, your home can be your greatest influence as far as your food choices are concerned. 4. Eating Out of Habit or for Recreation or Habitual or Recreational Eating  Some people even if they are not hungry, eat snacks when they watch TV or when they get home from work of school.  WHEN DIET IS WRONG, MEDICINE IS OF NO USE. WHEN DIET IS CORRECT, MEDICINE IS OF NO NEED.  Emotional eating assessment 1. Do you eat less or more when you feel sad or lonely? 2. Do you have a preferred set of foods to eat when you are happy? 3. Do you eat a lot or nothing at all when you feel sad? Happy? Nervous? or stressed? 4. How often do you end up eating rather than doing chores or assignments? 5. Do you associate food with good or bad memories? Do you avoid them because you associate them with unpleasant memories? How about good memories?  Sleeping Routine Assessment 1. How many hours of sleep do you usually get on a typical weekday night? 2. What time do you usually go to bed on weekdays? 3. How long does it typically take you to fall asleep after going to bed? 4. Do you have a consistent bedtime routine (e.g., reading, meditation, etc.)? 5. How often do you wake up during the night? 6. Describe your ideal sleeping environment. What conditions (e.g., temperature, noise level, lighting) help you sleep best? 7. How do you feel when you wake up in the morning? Do you feel well-rested or still tired? Explain. 8. Do you take naps during the day? If so, how often and for how long? 9. On a scale of 1 to 10, how satisfied are you with your current sleep routine? (1 = very dissatisfied, 10 = very satisfied) Explain why you chose this rating. 10. What changes, if any, would you like to make to improve your sleep routine? 2. Sleeping Habits  Sleep plays a major role in ensuring the good health and well-being of an individual.  Sleep recharges a person’s brain, helps repair cells and helps the body release important hormones.  Research by the National Sleep Foundation found out that sleep loss, regardless of age, reduces learning memory and physical performance and affects mood. The table on the next presentation shows how much sleep people in different age brackets needs:  HOW MUCH SLEEP DO YOU REALLY NEED? AGE SLEEP NEEDS Newborns (0-2 months) 14-17 hours Infants (3-11 months) 12-15 hours Toddlers (1-3 years) 11-14 hours Preschoolers (3-5 years) 10-13 hours School age-children (5- 9-11 hours 10) Teens (10-17 years) 8-10 hours Adults 7-9 hours Some practical ways to establish better sleeping habits: 1. Establish a routine for sleeping and waking time including weekends and then stick to it. 2. Ensure that your sleeping area is conducive for sleeping. 3. Get regular exercise, but make sure your exercise sessions are not close to your sleeping time. 4. Avoid caffeinated drinks and sweet food in the evening. 5. Turn off or put into silent mode your electronic devices before you sleep. 3. Stress Management  The term stress becomes colloquial whenever someone is in great distress or is experiencing exhaustion, whether physical, emotional or intellectual. Long-term consequences of stress can lead to health problems and prevent you from experiencing a good quality of life.  Everyone should keep in mind that stress affects all people in various ways.  Hans Selye he defined stress as the “nonspecific response of the body to any demand or change”. Selye called this response general adaptation syndrome. In a way in which people respond when they experienced a stressor or something that causes or contributes to stress. TYPES OF STRESSORS 1. Eustress, or positive stress, has the following characteristics: Motivates, focuses energy. Is short-term. Is perceived as within our coping abilities. Feels exciting. Improves performance. 2. Distress, or negative stress, has the following characteristics: Causes anxiety or concern. Can be short- or long-term. Is perceived as outside of our coping abilities. Feels unpleasant. Decreases performance. Can lead to mental and physical problems.  Stressors can be physical (pain, thirst, hunger, love) or Social (relationships, peer pressure).  Some stressors such as flying, taking a test, speaking in public, and facing schedule or financial demands are common to many people.  Chew a single piece of a small fruit (grape, raisin or one bite of banana)  Observe your body function or condition.