Healthcare and Wellness PDF

Healthcare & Healthcare and Wellness SPECIFIC MODULE 4 The current COVID-19 pandemic brought a significant change to everyone’s normal life and to the entire globe. Increased in stress levels were experienced and was v...

Healthcare & Healthcare and Wellness SPECIFIC MODULE 4 The current COVID-19 pandemic brought a significant change to everyone’s normal life and to the entire globe. Increased in stress levels were experienced and was very evident on how much it affects each of us leads to the interruption of the notion of life balance. Indeed positivity, wellness and healthcare are paramount at this time. Health and Wellness Making the Healthy Choice the Easy Choice As the Coronavirus spreads and communities respond with increasing protective measures, we must be mindful of the need to maintain our health and wellness through establishing new routines and practices to support healthy living. Social distancing and shelter in place orders are changing the way we learn, work, socialize and ultimately how we take care of ourselves. With the shifts and changes to our daily life coupled with looming uncertainty about the future, many of us are feeling anxious and stressed. Below are tips and suggestions for how to care for yourself and maintain your health and wellness during these difficult times. Our lifestyle choices play a key role in keeping us from getting hurt or sick. We are the one who made us cares about our health, and so should we. Limited sleep, inactivity and poor nutrition can increase the risk of injury and disease. Meanwhile, taking enough time sleeping, activities and quality of foods and drinks intake can boost immunity against diseases and injuries. Wellness is the act of practicing healthy habits on a daily basis to attain better physical and mental health outcomes, so that instead of just surviving, you’re thriving. To understand the significance of wellness, it’s important to understand how it's linked to health. Several key areas of your lifestyle are considered dimensions of overall Wellness. In addition, less than 45% of adults get recommended 30 to 60 minutes of daily physical activity. Inactivity is tied to chronic disease, gain weight and poor sleep. Poor nutrition – too much intake of sugar and fats and less for fruits and vegetables – is linked to disease, depression and inadequate sleep. DIET FOR A LIFETIME Wholesome foods strengthen healthy bodies: enjoy it. The human body is far more beautiful, complex and finely tuned than anything in this world. Our bodies are a marvel of infinite engineering intelligence. Think of the wonders of a single cell, the complexity of the brain the intricacies of the heart or the divine miracle of birth. We stand amazed at the carefully crafted design of the human body. Our body is the fuel that powers our lives and that fuel comes from the food we eat, the food that we are consuming. A balanced diet chosen from the best foods will provide the essential nutrients needed for growth, Page 1 of 13 Healthcare and Wellness SPECIFIC MODULE 4 maintenance and energy. When we pick low-quality foods or don’t enough of even best and healthier foods, the body mechanism will fail. And if we take too much of those highly refined foods, we can easily become overweight and lack on vital nutrients. Stress can drive many of us to unhealthy eating habits but now is a critical time to maintain our most healthy approach to eating to give us the energy and stamina we need to deal with all the shifts and changes. Hold off on binging on junk food and take care of your mind and body by fueling it with healthy choices. Understanding Good Nutrition Food is vital for life. It can be defined as any solid or liquid substance which, when processed by the body, provides it with the necessary materials to enable it to grow, to replace worn-out and damaged parts, and to function normally. The human body is like a complex piece of machinery in that it is prone to faults and weakness if it is poorly maintained. This can happen if too little or too much food is eaten or if the daily food intake is unbalanced. One way of ensuring that health and fitness are maintained - when food is plentiful - is to have a good understanding of food and its impact on the body and to use that knowledge wisely. Food, akin to other substances, is composed of different chemical elements, arranged in a variety of ways to form molecules. Collectively, these molecules give individual foods their flavour, colour, and texture and affect their reaction to heat and digestion. The body uses some of the molecules in food to function correctly and to stay healthy - these are the nutrients. There are many different nutrients, each has its own function, and each nutrient is vital to the health of an individual. The study of nutrients and their relationship with food and living things is, therefore, nutrition. Most foods contain more than one nutrient so are of use to the body in numerous ways. However, some food stuffs, for example, sugar, contain only one nutrient and are therefore of limited use. However, no single food provides all the nutrients required by the body in sufficient quantities, so a variety of foods must be eaten. We fuel our bodies by the foods we choose to eat. Taking good healthcare helps the body and its functions in excellent mechanisms. Page 2 of 13 Healthcare and Wellness SPECIFIC MODULE 4 We can divide the nutrients our body needs into these important categories: 1. Carbohydrates. In a ―premium fuel‖ diet, the largest portion of carbohydrates should come from rich unrefined sources, such as whole grains, legumes, fruits, and vegetables. 2. Proteins. Every cell in the body contains proteins. Tissue repair and growth require them. While almost all foods have some protein, animal products such as milk and eggs are also good sources, but not the only ones. Legumes (beans) contain excellent protein. 3. Fats. These are concentrated sources of energy. We often get too much fat in our diet because we like the flavor it imparts to foods. Many people would rather eat French fries than boiled potatoes. Nuts in moderate amounts provide excellent quality fats, however. The body needs such fats to absorb fat-soluble vitamins. 4. Vitamins. These are essential organic components of the diet, and are required in small amounts for normal growth and activity. Most occur naturally in various foods. Some are fat soluble and others water-soluble, and when we do not have a sufficient supply, a deficiency results. Page 3 of 13 Healthcare and Wellness SPECIFIC MODULE 4 5. Minerals. These inorganic elements are vital to human health and are easily obtained from both animal and plant foods. Too little of them can lead to a deficiency. 6. Antioxidants and phytochemicals. Scientists now recognize hundreds of these substances, which protect the body from disease and some of the effects of aging. We find them primarily in whole grains, fruits, vegetables, and nuts. You need all these categories of food in order to enjoy good health. The secret is in their combination. Abundant Nutrition from a Simple Food Plan Diet refers to the food and drink a person consumes daily and the mental and physical circumstances connected to eating. Nutrition involves more than simply eating a ―good‖ diet—it is about nourishment on every level. Choices about nourishment are very much linked to human beings and other life forms on this planet, so healthy (and unhealthy) decisions have great impact. What is the best diet for optimum health? The best diet is basing on foods wisely chosen in appropriate amounts from the Master’s menu; we can easily meet our optimal nutrient needs. 1. Cereals and grains. These should form the foundation of our diet; they include whole-grain breads, pastas, rice, and corn. When chosen from unrefined (not white) sources, each is rich in dietary fiber, complex carbohydrates, and an array of vitamins and minerals. Page 4 of 13 Healthcare and Wellness SPECIFIC MODULE 4 2. Fruits and vegetables. The foods come in a wide variety of colors, flavors, textures and are the richest sources of protective phytochemicals, antioxidants, vitamins, and minerals. Many people seem to prefer fruits to vegetables, but we need a balance of both. Foods in this group that are the deepest in color often have the largest amounts of phytochemicals and antioxidants. 3. Legumes, nuts and seeds. Legumes, such as beans, peas, and lentils, are an excellent source of good protein, along with minerals, vitamins, and other protective elements. Nuts and seeds provide essential fats, but because they’re a concentrated source of calories, we should limit them to no more than one to two servings per day. Non-vegetarians would include fish, fowl, and meat in this group, but these, if consumed at all, should be eaten in moderate amounts only. Some choose to include dairy and eggs in their diets. It is important to recognize that all animal products are high in cholesterol, which may contribute to coronary artery disease. Although animal sources of food provide many important nutrients, including calcium and vitamin B12, they do pose some health risks. Vitamin B12 appears only in animal products and prevents pernicious anemia and neurological disorders, as well as promoting normal cellular division. It’s vital that those who choose not to consume any animal products to include sufficient foods fortified with vitamin B12 or to get it in supplement form on a regular basis. 4. Fats, oils, sweets and salts. The body needs such foods only in small amounts. While the essential fats and sodium are vital for optimum health, excessive amounts can cause serious health problems. Iodine is a necessary trace mineral easily obtained if one uses iodized salt, but it can also be gotten from sea salt, seaweed, or a supplement. We do not require refined sugar for good health, but small amounts add palatability and flavor to food. Nutritional scientists today recognize that plant foods should form the foundation of healthful eating to sustain good health and reduce the risk of disease. One of the most important keys to eating a balanced plant-based diet is selecting a variety of foods whose color, texture, and flavor add interest to the diet. Such foods are best when consumed as they come from nature: not refined or broken down. Whole foods should be the goal. Page 5 of 13 Healthcare and Wellness SPECIFIC MODULE 4 Today medical science recognizes the advantages of a vegetarian diet. A plant-based vegetarian diet is:  low in fat, particularly saturated fat  low in refined sugar  lacking cholesterol (with a total vegetarian diet)  high in dietary fiber  high in protective phytochemicals, antioxidants, etc.  rich in sources of vitamins and minerals Having stressed the advantages of adopting certain categories of food, especially a vegetarian diet, we now turn our attention to knowing what to take into account when selecting food Principles for Healthful Food Choices A healthful diet requires good food choices. Keep in mind the following simple principles: 1. Variety. The most important principle of eating well is selecting a variety of foods. This ensures a wide range of nutrients to support a healthy body, and the various textures, tastes, and colors enhance the pleasure of eating. 2. Quality. Choose the majority of your food from whole foods, not refined ones. Such foods are nutrient-dense rather than calorie-dense. 3. Moderation. Some important components of a healthful diet we should eat only in small amounts. Our bodies require adequate amounts of the essential fats as well as small amounts of salt to maintain our electrolytes. But obesity is a growing problem worldwide. It’s even possible to eat too much good food! We must balance the amount of energy we consume with the energy we expend in physical activity if we are to remain at a healthful weight. 4. Avoidance. Highly refined foods that often have large amounts of their nutritional elements removed should be avoided, as should foods and beverages that have no nutritional value (for example, alcohol, coffee, and sodas). Page 6 of 13 Healthcare and Wellness SPECIFIC MODULE 4 FIT FOR LIFE Exercise is a choice: practice it Most things that are worthwhile take effort, and that is especially true of our health. Good health is not something that comes by some stroke of luck. It is not a matter of chance. Although each one of us has different genetic makeups and predispositions to disease, following the principles of health that has written on every nerve and tissue of our bodies contributes to our overall well- being. When you have worked all day and are just about worn out, it takes real discipline to exercise. Or when you are tired and would much rather munch on peanuts while watching your favorite comedy on television; it takes a determined choice to get off the couch and exercise. Now, don’t misunderstand. Your goal is not to try to run the four-minute mile tomorrow. It is to evaluate where you are, consult with your health-care provider, and begin regular, systematic exercise appropriate for your age and abilities. For some younger people it may be more vigorous than for those of us who are a little older. What will it take to motivate you to begin and maintain a regular exercise program? If you aren’t regularly exercising now, what will it require to get you going? Exercise Essentials As gyms and fitness centers close their doors it is important to find new ways and approaches to incorporate regular exercise in your day. Besides utilizing information and/or videos from Campus Recreation, there are many free online offerings from yoga to HIIT classes. It’s simply a matter of finding what will work best for you. Connect with a friend to create accountability and make sure you get your workouts in. Consider reaching out to the same friend you would go to the recreation buildings with on campus. That person can become your virtual accountability partner moving forward. You can text your friend to let them know you are starting your workout or even video chat as you exercise. Exercise is one way to start your body moving in the direction of good health. The father of medicine, Hippocrates, once said, ―If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.‖ That is also our challenge in the twenty- first century. Most of us stare at one screen after another—smartphones, e-readers, and computers—up to eight hours a day. Then, if you add TV watching, we end up spending more time in front of screens than we do sleeping! With continued mechanization, even manual occupations require less physical activity. Vibrant health requires activity, movement, and exercise. Good health isn’t only about not being ill—it’s about being happy and feeling whole from a physical, mental, social, and spiritual point of view. Exercise and activity help to make those outcomes a reality. The goal of exercise is to maintain or enhance our overall physical fitness and general health. People exercise to strengthen muscles, optimize the cardiovascular Page 7 of 13 Healthcare and Wellness SPECIFIC MODULE 4 system, control body weight, develop, athletic skills, improve physical appearance, facilitate general wellness and mental alertness, and also to socialize and have fun. It is the single most important thing we can do to enhance our longevity. According to Ellen White, ―the body is the only medium through which the mind and the soul are developed for the up building of character‖. Likewise, a good foundation is the basis of a building structure, a well-functioning body that facilitates the development of one’s capabilities and ultimately, one’s character. Benefits of Exercise Exercise facilitates sustainable weight loss and improves posture and appearance. It also reduces the risk and the progression of heart disease, diabetes, cancer, and Alzheimer’s, as well as premature death. Have you ever felt stiff and wished you had more flexibility? Exercise increases body flexibility, strengthens bones and joints, protects against fractures, and builds healthy muscles. The benefits that follow exercise include lowered blood pressure, lowered heart rate, and a decreased risk for both obesity and diabetes. If you feel too tired to exercise, remember that exercise increases energy, vitality, speed, and performance. Fitness facilitates recovery from injury and illness. A good walk in the park or jog around the block improves learning, retention, and overall mental function. It is a great stress reliever and enhances overall psychological health. The rates of depression decrease, and self-esteem increases in those who exercise. Have you ever noticed that when you have exercised that day you sleep better? Exercise also provides some surprising social benefits. It facilitates emotional intelligence and conflict resolution, strengthens intimacy and sexual life, and promotes feelings of happiness. Since exercise increases the flow of oxygen carrying blood cells to the brain, it also enhances our ability to meditate. Review your past habits, assess what they are now, and decide what you want them to be. Don’t worry about whether you’ll be successful or not. Simply determine to do your best from this point forward. Then start. FOUR PRINCIPLES OF EXERCISE 1. Frequency. It refers to how often you exercise. For cardio exercise, most exercise specialists suggest moderate exercise five days a week or intense cardio three days a week to improve your health. For weight loss, you may need to do up to six or more days a week. And for strength training, the recommended frequency is two or three non-consecutive days a week with at least a one- or two-day break between sessions. 2. Intensity. It refers to how hard you exercise. The general rule for cardio exercise is to work in your target heart-rate zone and focus on a variety of intensities to stimulate different energy systems. For strength training, the exercises you do, the amount of weight you lift, and your sets and repetitions determine the intensity of your workouts. 3. Time. It refers to how long you should exercise. Exercise guidelines suggest that your goal should be 30-60 minutes per session. That does not mean you will start by exercising for an hour. It may take you some time to work your way up to that Page 8 of 13 Healthcare and Wellness SPECIFIC MODULE 4 level of cardio exercise. Begin slowly. If you have not been exercising for a while, you cannot make up for 10 years of lack of it in one day. Its intensity and your fitness level will determine the duration of your exercise. The harder you work, the shorter your workouts will be. 4. Type. It refers to any kind of activity incorporating both aerobic exercise and strength building exercise. POINTERS FOR SUCCESS  Move. Nothing will happen unless you take action. Just do it!  Use the three-step change model. First, know where you are now; second, decide where you want to be; third, develop a plan to get there.  Learn more about exercises. Begin to research subjects related to your particular interests. Emphasize the positive aspects of practicing a healthful lifestyle—think it, believe it, talk it. Start and restart with the belief that you will be successful.  Evaluate your performance. Some people find it helpful to keep a log of when they start exercising, then make notes of their progress.  Get moving. Start today and don’t stop. Continuity is essential. Remember that the three major exercise stoppers are: (a) procrastination, (b) lack of persistence, and (c) self-defeating attitudes. You may not achieve all of your goals, but do not become discouraged. Never give up. Keep motivated. Finding ways to reduce stress and anxiety is critical to your overall health and wellness. Please be sure to take breaks from social media, news outlets, and course work throughout the day. Typically, moving between classes and walking across campus naturally creates those breaks for you. Now that you are at home, you will need to create meaningful breaks for yourself. Find activities to engage that will help you deal with stress, anxiety and overwhelm of uncertain times. Try taking time to read a book, keep a journal, meditate, get out into nature, explore a new hobby, etc. As your university commitments, clubs and activities fall away from your schedule it can be tempting to relax into the freedom and space of your new schedule. Sadly, this can morph into a lack of motivation and purpose as you find yourself aimlessly going through your day. It is critical to build in structure to keep you motivated, engaged and on top of your assignment. As online learning removes the in-person social networks that we depend on for support and connection, it is critical that we find new ways to maintain our Page 9 of 13 Healthcare and Wellness SPECIFIC MODULE 4 human connection. As we physically distance ourselves consider reaching out via text, phone, engaging in gaming platforms, social media platforms and video conferencing. Challenge yourself to reach out to friends and family daily. Reaching out will remind loved ones and friends that they are not alone. REST FOR OUR RESTLESSNESS Rest is the remedy for our fatigue: cherish it. Reading endless news articles and getting up to speed with online learning can be exhausting. Try to maintain regular sleep cycles by going to sleep and waking daily at approximately the same time. If your cell phone’s constant delivery of news stories and updates are keeping you up into the wee hours, consider charging your phone in another room so you can get some shuteye. Less than 70% of adults can get enough sleep. Poor sleep - less than 7 to 8 hours each night – is related to depression, work-related injuries and weight gain. Scientific research is clear: as human beings we need sleep. Without enough of it, we cannot function properly. Yet despite years of study, it still remains a mystery. Exactly what it is, what it does, and why it affects our bodies and minds the way it does are questions that still need many answers. We do know that sleep is essential to health and well-being. While it does not guarantee that you won’t get sick, the lack of it means that sooner or later you will. How much sleep is enough? The answer varies, because people, their health, their work habits, their age, and their metabolism vary. For practical purposes, most people need about eight hours of sleep a night (some studies put the range between seven and nine hours). It is the optimal amount necessary to experience sleep’s full benefits. Besides just helping us feel rested and better emotionally and physically, sleep helps fight off infection, prevents diabetes, and reduces the risk of heart disease, obesity, and high blood pressure. Page 10 of 13 Healthcare and Wellness SPECIFIC MODULE 4 Sleep health is a particular concern for individuals with chronic disabilities and disorders such as arthritis, kidney disease, pain, human immunodeficiency virus (HIV), epilepsy, Parkinson’s disease, and depression. Among older adults, the cognitive and medical consequences of untreated sleep disorders decrease health-related quality of life, contribute to functional limitations and loss of independence, and are associated with an increased risk of death from any cause. Sleepless Around the World Despite of having labor-saving devices and high-speed internet, we are not getting enough sleep. You would think that with everything being done faster, we’d have more time to rest and relax. But many around the world are sleeping less than the recommended seven to nine hours. In addition, an increasing number of people have sleep problems, with many millions suffering from some type of chronic sleep disorder. Lack of sleep leads to decreased performance during the day. Reducing sleep by even one and a half hours, even for just one night, results in a drop of daytime alertness by as much as 32 %. TIPS FOR BETTER SLEEPING  Take your sleep seriously. Be intentional about getting adequate sleep and rest each night.  Develop regular sleep patterns. Our bodies work on rhythms, so try to go to bed at the same time every night and get up at the same time, even on weekends.  Regular physical exercise (the amount your doctor recommends for you) can be very beneficial in helping you get a good night’s sleep. When you exercise, your body burns up energy, and sleep is the best way (along with eating proper food) to restore it.  Do not to go to sleep on a full stomach. Develop the routine of a light evening meal and avoid food for at least two hours prior to going to bed,  Avoid caffeinated beverages, as caffeine is a stimulant and may keep one awake.  Avoid stressful situations before going to sleep. Take the TV and any gadgets out of the bedroom permanently. Resolve family disagreements during daylight hours, not at bedtime.  Pray before going to bed. Focus on spiritual things and claim God’s promises about trusting and resting in Him. Page 11 of 13 Healthcare and Wellness SPECIFIC MODULE 4 LEARNING TASK 1 Direction: Answer the following questions briefly. (5 points each) 1. COVID 19 pandemic changed a lot our notion life balance, in this time of difficulties, how would you utilize time and resources to learn-from-home keeping yourself healthy and safe? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ 2. What do you think are the possible reasons why many of individuals cannot acquire enough time to have complete hours of sound sleep (aside from using cell phones or any other gadgets)? What would be the best way/s to practice to minimize those kinds of distractions? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ 3. Why there are some cases that many of healthy-looking individuals acquire COVID-19 virus, though they are consuming healthy foods? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ 4. How would you keep yourself and the rest of your family members productive, healthy and safe during this crisis? ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ ______________________________________________________________________________ Page 12 of 13 Healthcare and Wellness SPECIFIC MODULE 4 LEARNING TASK 2 Direction: Choose one (1) in any of the following: 1. Create an illustration campaign that promotes a positive, healthy and safe community amidst the COVID 19 pandemic (drawing, poster, slogan). 2. Make a promotional brochure on healthcare and wellness during this COVID 19 pandemic. 3. Write a song or poem on how to keep positive, healthy and safe community amidst the COVID 19 pandemic. 4. Make a video presentation portraying healthcare and wellness. (vlogging, life- coaching) Criteria Relevance - 5 Creativity - 5 Originality - 5 Content - 5 Usefulness - 5 25 TOTAL Page 13 of 13