HEALTH AWARENESS SESSION

SENSE OF WELL BEING!!!!

By Dr. Syed Amir Kamal August , 2011

IMPORTANCE OF HEALTH

Your health is one of the most important matter that you will ever have in life and it is vital that you take good care of your health. From keeping your weight balanced ideally with a great diet to making sure to include physical workout as part of your daily routine life management, there is definitely quite a bit to keeping your body as healthy as possible.

HEALTH

Definition Of Health By WHO: A STATE OF COMPLETE PHYSICAL, MENTAL & SOCIAL WELL BEING & NOT SIMPLY THE ABSENCE OF DISEASE OR SICKNESS.

HEALTH TRIANGLE.

What is the Health Triangle?

physical

social

menta l

Together these maintain and promote a sense of wellness and health. One without the other leads to illness.

HOW TO ATTAIN SENSE OF WELLBEING?

Pursue of Wealth & Fame Important but not the MAIN or PRIMARY Focus of LIFE. People Identify those people whom you value in your life and try to spend as much time with them as possible. This will increases the positive approach in your personality. Activities Identify activities that make you happy and relieve your stress. If possible, spend more time involved in them.

HEALTH DENOMINATORS: UNCHANGEABLE FACTORS

Genetic tendency Environmental Risk Exposure General Health Age / Gender Psychological Structure Endemic Diet Physical Constitution

HEALTH DENOMINATORS: CHANGEABLE FACTORS.

Diet Lifestyle Smoking Reaction to Stress Coping Ability Physical Fitness Psychological Factors

PERSONAL HEALTH MATTERS

Personal health depends partially on the active, passive, and assisted cues people observe and adopt about their own health. These include personal actions for preventing or minimizing the effects of a disease. They also include personal hygiene practices to prevent infection and illness, such as bathing and washing hands with soap, brushing and flossing teeth, storing, preparing and handling food safely and many others. Personal health also depends partially on the social structure of a person's life. The maintenance of strong social relationships, volunteering, and other social activities have been linked to positive mental health.

PHYSICAL FITNESS.
One of the most important parts of keeping your body healthy is staying fit. While diet is important as well, without fitness training any great diet will not be as effective. Walk for Health: There is nothing better than walking.
Walking at least 30 mins. daily or a mile everyday, promises to reduce the risk of heart disease, as well as strengthens bones and keeps them strong.

Being overweight is dangerous: Loose the extra kilos. Over weight people cut 20 weeks of their life for every excess kilogram, according to new research. Measure your BMI (Body Mass Index) i.e. Weight (in kgs.) / Height (in M. sq)

PHYSICAL FITNESS.
The most important feature of good health is adequate exercise.
Average 30 mins. a day 3 times a week or 45 mins twice a week. Exercises help us achieve good health by strengthening our cardio-vascular system, strengthening our muscle mass and reducing the affect of stress on the body. It is best to find exercises that you enjoy doing rather than those that you fear. For those who prefer to be outdoors, trekking, hiking, jogging or running may be the appropriate exercise to take up. On the other hand, for those who enjoy swimming, membership to a local pool may be the answer.

No matter what your interests are, be sure to find an exercise that interests you and one you can enjoy.

BMI CHART:
Underweight = <18.5 Normal weight = 18.524.9 Overweight = 2529.9 Obesity = BMI of 30 or greater

BMI is equal to or less than 18.5 (Underweight)

A lean BMI indicates that your weight maybe too low. You should consult your physician to determine if you should gain weight, as low body mass can decrease your body's immune system, which could lead to illness.

BMI is between 18.5 & 24.9 (Normal)

People with BMI within 18.5 to 24.9 possess the ideal body weight, associated with living longest, the lowest incidence of serious illness, as well as being more physically fit than people with BMI in higher or lower ranges.

BMI CHART:

BMI is between 25 & 29.9 (Overweight)

People falling in this BMI range are considered overweight and would benefit from finding healthy ways to lower their weight, such as diet and exercise. Individuals who fall in this range are at increased risk for a variety of illnesses.

BMI is over 30 (Obese)

Individuals with a BMI over 30 are in a physically unhealthy condition, which puts them at risk for serious illnesses such as heart disease, diabetes, high blood pressure, gall bladder disease, and some cancers. These people would benefit greatly by modifying their lifestyle.

A HEALTHY DIET: WAY TO YOUR HEART

Food is extremely important when it comes to staying healthy. What you put into your body is definitely going to be reflected in your overall health. So, it is important that you learn what foods are healthy to eat and how they can affect your body.

For those who are trying to improve their health by eating the right foods, you should know what to eat and in what quantity to eat it. Too much of anything good can be as bad as too much of something bad.

HEALTHY DIET

Eat wholegrain foods: Whole-grain bread, rice or pasta several times a week will help reduce the chance of cancer by 40% A garlic a day: Garlic is the mother of all cures. 5ml of garlic extract lower levels of a disease-causing chemical by up to 48% Eat plenty of fish: Fish is the recommended diet for a longer healthier life. People who regularly ate fish are up to one-third less likely to get heart diseases than those who eat less than once a month Add a little sweetness to your life: Use Honey instead of sugar. Fruits and vegetables help: Have at least five portions of vegetables and fruit a day, especially tomatoes, red grapes. Also dry fruits like nuts, almonds etc, Water spells health: Water flushes out the toxins. A good amount of liquid intake helps the entire system and of course is best for curing skin ailments. The average man needs 2.9 ltr. water (about 12 glasses a day)& woman needs about 2.2 ltr.(about 9 glasses a day)

DIET MODIFICATIONS
Slow down on the junk: Research shows that eating too many high-fat-food contributes to high bloodcholesterol levels, which can cause hardening of the arteries, coronary heart disease & stroke Cut back on salt: WHO recommends no more than five grams a day. Too much salt can lead to severe blood pressure, stroke & heart problems Coffee is good: Researchers have found that 2-3 cups of black coffee daily can lower the risk of colon cancer & heart disease by reducing blood cholesterol levels. Tea: Tea is a good dietary supplement. Tea drinking does not have negative effects. Its protective effects increase with the amount drunk but not too much. Regular tea drinkers have less chances of developing heart disease and lung problems.

PSYCHOLOGICAL HEALTH
Prolonged psychological stress may negatively impact health, and has been cited as a factor in cognitive impairment with aging, depressive illness, and expression of disease. Stress management is the application of methods to either reduce stress or increase tolerance to stress. Relaxation techniques like physical workouts, spas etc. are physical methods used to relieve stress. Psychological methods include cognitive therapy, meditation, and positive thinking which work by reducing response to stress. Improving relevant skills, such as problem solving and time management skills, reduces uncertainty and builds confidence, which also reduces the reaction to stress-causing situations where those skills are applicable

MISCELLANEOUS
There is no easy way to lose weight so the best way is to do it over a period of time. Target to lose 0.5 kg a week ideally. Lower you cholesterol: Work on reducing your cholesterol. This can reduce the risk of heart attack and stroke even when your level is not high. Exercise to reduce weight. Aspirin is a wonder drug: Aspirin can actually do wonders. It helps to reduce the risk of conditions such as heart disease and cancers, including of the colon, esophagus, stomach, rectum, prostrate. Provided it is not contraindicated for you. Consult a physician.

MISCELLANEOUS
Stop smoking: Do not smoke your health away. Nicotine patches, gums or inhalers might work for some individuals, The more you smoke, more likely you are to develop cancer or heart disease. Socializing is good: Meeting friends & relatives is recommended. Weekly socializing improves the memory, concentration & problem solving skills. Learn to relax: calm down, take up a hobby & start socializing. This fights stress & depression. Sing to stay healthy: Singing is good for the mind & body. it is relaxing, improves breathing & muscle tone. Sleep well: There is nothing like a good sleep. Sleep primes the immune system. Most people need between seven & nine hours of sleep a night.

ITS ALL ABOUT CHANGES.

It is easy to achieve good health. All it takes is making some changes to your diet & lifestyle. Start by taking the stairs at work instead of getting in the elevator. Or switch that favorite lunchtime meal of hamburger and fries for a wrap and a salad. Small, easy changes are the best way to start. By making these changes now you can enjoy good health well into your golden years

CONCLUSION
10 easy steps if followed, takes you towards a wellness perspective. 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. Stop using all type of tobacco Start exercising. Use less salt and eat less fat. Eat more fresh vegetables & fruits. Avoid obesity. Take proper diet supplements, including calcium & antioxidant vitamins Avoid exposure to the sun. Get immunization shots. Get regular medical examinations. Relax.

THANK YOU