1.

Primary cause of lifestyle disorders- The primary causes of

lifestyle diseases such as obesity, diabetes and
cardiovascular disorders are poor diet such as having too
much of junk or not having balanced healthy diet in their daily
routine, lack of physical activities, smoking and excessive
consumption of alcohol and stress which also is a main reason
for these lifestyle disorder.
A health coach educates clients about these risk factors
through education, accountability and holistic techniques
such as nutrition, stress management and lifestyle
modifications. A health coach empowers clients to make
sustainable changes according to their needs, choices and
lifestyle that lead to improved health, increased energy and
overall wellbeing.
2. Stress is one of the major reason or primary cause for lifestyle
diseases, this can put you at increased risk for a variety of
physical and mental and health problems such as anxiety,
depression, digestive issues, headaches, muscle tension and
pain, heart disease, heart attack, high BP, stroke, sleep
problems, weight gain and memory and concentration
impairment.
We as a health coach can use some strategies that can help
clients to reduce their stress level are -
1. Healthy lifestyle - by maintaining a balanced diet, getting
enough sleep, limiting caffeine, smoking and alcohol intake.
2. Medication – by practicing mindful techniques or meditation
to increase awareness and reduce stress.
3. Deep breathing – makes them aware of the importance of
 deep breathing practice or exercise to calm their mind and
body.
4. Social support – stay connected with friends and family for
emotional support.
5. Hobbies – encourage them to spend time on such activities
they enjoy such as reading, painting, playing any sports they
like or listening to music.
6. Toxic environment / people – make them identify the
situation or people around them which put them in stressful
situations. By learning to avoid these situations and avoid
being surrounded by these people around you.
7. Professional help – encourage them to seek professional
help if they need it.
3. Regular exercise or being physically active can improve brain
health, it helps to manage weight, reduces the risk of diseases,
strengthen bones and muscles and improves ability to do
everyday activities. Yoga is one of the best practices we can
involve in our daily life which provides benefits for both
physical and mental health. The movement or asanas of
different categories like forward, backward, lateral, twisting,
traction, extension are designed to challenge flexibility,
balance, coordination and strength, increasing body efficiency
and overall health. Same as breathing techniques promote
greater mind body connection, improve the function of body
and mind and play major role to manage stress.
4. Mindfulness in nutrition and health involves being fully present
and aware of your eating habits, sensations, thoughts and
emotions related to foods. It means paying attention to what
 you eat, how you eat and why you eat. This practice can help
prevent overeating, improve digestion and faster a healthier
relationship with food by encouraging conscious food choices
and savoring the eating experience.
Mindful practices enhance a client’s relationship with food by-
1. You can better recognize when you are hungry and when you
are full, which can prevent overeating and
undereating.
2. Being present while eating allows you to fully enjoy the
taste, texture and aroma of foods, leading to greater
satisfaction with smaller portions.
3.Mindfulness helps you distinguish between physical hunger
and emotional cravings.
4. Mindfulness encourages thoughtful consideration of food
choices, promoting the selection of nourishing whole foods
that support overall health and well-being.
5. Mindfulness makes you feel more gratitude towards your
food and its sources, leads to a more positive relationship with
food.
6. The core principles of health coaching typically include
fostering a collaborative relationship, focusing on the client’s
strength, setting achievable goals, promoting self-discovery
and accountability and using a holistic approach to address
physical, mental and emotional well-being.
What makes a health coaching differ from traditional health
care approaches -
1. Health care primarily focus on treating symptoms or
managing existing condition with medication or surgery
 whereas health coach focus on preventing illness and
promoting wellness through lifestyle changes such as
nutrition, exercise, stress management and sleep hygiene.
2. Health coaching takes a holistic view of health addressing
not only physical health but also mental, emotional and social
aspects whereas traditional healthcare may primarily focus on
treating physical symptoms and diseases.
3. Traditional healthcare may be more standardized and focus
on following clinical protocols whereas health coaching is
centered around the client’s own needs, preferences and
goals with the coach servicing as a guide and partner in the
process.
7. My recommendations to Mary as a health coach to manage her
condition of high BP and hypertension -
1. Healthy diet – focus on fruits, vegetables, whole grains and
lean protein. Limit saturated and trans fats and cholesterol
such as red meat, dairy product, processed meat, fried food,
margarine and packaged snacks. Reduce Sodium intake by
avoiding processed foods, canned soups and salty
snacks.
2. Regular exercise – starts with moderate intensity activities
like walking or any aerobic activity or yoga thrice in a week and
also include muscle-strengthening exercise twice a week.
3. Maintain a healthy weight – as she reports a sedentary
lifestyle, encourage her to maintain a healthy weight or to
reduce if she is overweight which can also help her to lower
her BP.
4. Avoid Smoking and Alcohol – keeping control in alcohol
 consumption, quit smoking as it raises BP and damage blood
vessels, quitting smoking can improve overall health and lower
BP.
5. Reduce stress – practice breathing exercise or deep
breathing, meditation or yoga to help reduce stress levels and
also by involving herself in the kind of activities she loves to do.
6. Monitor BP regularly – Regularly monitor your BP at home
and keep track of your reading.
7. Get enough sleep – Aim for 7 to 8 hr of quality sleep per
night.
8. Limit caffeine.
9. Medication – follow prescribed medication as advised by her
doctor.
10. Stay hydrated.
9. As a health coach my recommendation to Sarah to manage
her PCOS condition