Optimization of

Energy System
Energy comes from what we eat which are in the
form of:
1.Carbohydrates- our muscles live and store carbohydrate
in what is known as
Glycogen. - is used as fuel by the body when it is broken
down a glucose.
2.Fat – it serves as insulation for the body to prevent heat
loss.
3.Protein- used for the repair and growth of body tissue.
Health Behaviors, Health Risks factors, and Physical
Activity (PA) Health Behaviors:
1. Eating Behavior - proper nutrition, choice of food
2. Sleep- rest, sleep and relax
3. Stress management
4. Post –traumatic stress- caused by an unnaturally
traumatic experiences, leading to the disruption of a
person’s ability to cope and function effectively.
• Chronic stress- occurs someone experiences repeated
and continuing demands that inhibit the person’s function.
Health Risk factors:
1.Family history
2.cigarette smoking
3.hypertension (high blood)
4.hypercholesterolemia (high cholesterol count)
5.impaired fasting glucose levels (high blood sugar)
6.obesity
7.sedentary lifestyle (Physical inactivity)
• Health behavior refers to a person's
beliefs and actions regarding their
health and well-being. As a good
example of this, some people's health
behaviors jive well with promoting and
maintaining a healthy lifestyle.
People on their best health behavior:
1. Do not smoke or use any other tobacco products.
2. Do not drink in excess. This means no more than two drinks per
day for a man under age 65 and one drink per day for a woman of
any age or a man over age 65.
3. They also exercise regularly. As a case in point, you can perform
two and a half hours of brisk walking every week to help improve
your physical fitness.
4. And furthermore, such people eat well. This doesn't solely imply
you should just eat more fruits and vegetables, which is true. It also
means you should simultaneously cut back on salty food, greasy
meals, and too many things with simple sugar, like cola or sweets.
IMPORTANT ASPECT OF MANAGING STRESS
• Practicing good nutrition and healthy eating habits.
• Eating well will increase your physical, mental, and
emotional stamina.
• Fueling yourself with nutrient dense foods can boost your
immune system, help you maintain a healthy weight, and
help you feel better about yourself.
• Carbohydrates, protein, fat, vitamins, and minerals are all
important for energy, mental concentration, and emotional
stability.
• Great healthy foods that can reduce stress are fresh fruits
and vegetables, which contain stress-busting antioxidants,
especially berries and green, leafy vegetable.
• Dark chocolate-covered almonds can also reduce levels of
stress hormones because they are rich in energy-boosting
protein and good-for-you monounsaturated fat.
• A balanced diet will help you stay focused, alert, energetic,
and healthy during times of stress.
• If you live off of fast food or skip meals, you are more
likely to perform poorly or get sick during stressful times.
• A daily multivitamin/mineral supplement can be helpful at
any age, but it will not replace the role that whole foods
play in maintaining a healthy body.
• Many people use high sugar foods to keep their energy up
and caffeine to keep going when they need rest. Too much
caffeine will contribute to poor quality sleep and add to the
negative effects of stress on the body
• Sugar will satisfy you in the short term, but leave you with
less energy and feeling more hungry after an hour or two.
 Stress
Management
2nd Quarter Lessons
Prepared by: Ms. JJL
Pre-lesson Activity:
List down five physical activities
that helps reduce one’s stress.
Here are some other quick tips for managing stress
in your daily life:
• Think and act constructively
• Take control
• Problem-solve
• Modify your expectations
• Be positive
• Cultivate your sense of humor
• Weed out trivia
• Learn from others
• Go with the flow
• Create strong, social support systems
· Practice good communication skills
· Get enough sleep
· Recognize how you respond to stress
· Practice optimism
· Be patient
· Make healthy lifestyle choices
· Utilize your work benefits plan
· Enjoy life!
· Focus on yourself
· Clear your mind
· Reflect – feelings, emotions, challenges
· Approach stress as an opportunity for growth
Healthy Lifestyle Actions to
Reduce and Manage Stress
• Stress is a normal response to dealing with changes and
challenges in daily life.
• It can help you perform better under pressure, but
constant stress can pose problems for your health.
• It causes the release of cortisol, the stress hormone, as
well as adrenaline, which influences your blood pressure,
heart rate, eating habits, sleep patterns, blood sugar
levels, fat metabolism and your ability to fight-off illness.
• Long term stress can also increase your risk of heart
attack or stroke and contribute to depression.
 Adopt a Healthy Lifestyle
• Eat a healthy diet.
• Exercise regularly.
• Reduce caffeine and sugar.
• Avoid cigarettes, alcohol and other drugs.
• Get enough sleep.
• Take a break.
• Ask for help.
• Try Deep Breathing - sit tall and comfortably,
breath in slowly through your nose and
exhale through your mouth while counting to
yourself.
• Reframe problems - pause, regroup and look
at the situation from a positive angle. For
example, if you are stuck in traffic, enjoy the
alone time.
Avoid Stress
• Avoid people who stress you out.
• Avoid topics that get you upset or cross.
• If there are topics you constantly argue over,
such as religion or politics, change the topic or
remove yourself from the conversation when it
arises.
• Manage your time and plan ahead to avoid
the last minute stress and running behind.
Increase Physical Activity
• Regular physical activity is an important step in
reducing your stress and improving your health.
• Physical activity can help regulate your hormones
and offset the negative effects stress can cause on
your body.
• Aim to complete 30 minutes of moderate physical
activity per day on most days of the week.
• Brisk walking is an excellent way to increase your
physical activity.
Think Positively
• Look for the bright side of the situation.
• Challenges are opportunities for personal
growth.
• Reflect on stressful situations and learn
from your experience.
Learn How to Relax and Have Fun
• Set aside time for yourself each day.
• Time to relax, rest and take a break from all your
responsibilities.
• Keep your sense of humour!
• Connect with others. Spend time with people who
have a positive impact on your life.
• Have lunch or go for a walk with a friend.
• Do something you enjoy every day.
• Listen to music you enjoy.
Be Willing to Adapt
• If you can't change the situation, change your
expectations and your response.
• Be willing to compromise. You may want someone
else to change. You will have a better chance of
finding a resolution if you are willing to compromise
to a middle ground.
• Look at the big picture. Will it matter in a month? A
year? Is it worth getting upset and stressed?
• Adjust your standards. Perfect may not be
possible. Set reasonable standards that can be
achieved and learn to live with "good enough".
• Learn to forgive. Let go of anger and
resentment. Accept an imperfect world.
• Don't try to control the uncontrollable. Some
things are beyond our control, focus on the
things you can change and the way you react
to the situation.
Take Charge
• While you may not be able to change the
situation, you are in control of how you
respond.
• Set a schedule, plan ahead so you are
prepared for stressful situations and jobs you
need to do.
• Manage your time to fit in what needs to be
accomplished.
• Take charge of your environment, find a space that
inspires you or adapt your work space to be
positive and encouraging.
• Be more assertive. Take charge of your life and
make decisions.
• Delegate to others. Have your children or family
help out with chores and jobs they are capable of to
reduce your workload.
• Avoid procrastination. Putting things off only
increases the stress later on.
• Find someone to talk to, talking through problems
and challenges can alleviate stress associated with
the situation.
• Learn to say "no". Limit yourself to only what you
are comfortable with doing.
• Limit and prioritize your "to do" list. Sort out the
"must do's" and the "should do's". Deal with
important jobs right away and delay or drop
unnecessary tasks.