Health & Lifestyle Management

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Slide 1: 

Be Healthy Lifestyle Management Program

What is health ? : 

Health is a state of complete physical, mental, social and spiritual well being and not merely the absence of disease. What is health ?

Physical Health : 

Physical Health : Good bodily health, result of regular exercise, proper diet and nutrition and proper rest for physical recovery. Physical Health

Mental Health : 

It refers to individual’s emotional and psychological well-being. Being able to handle normal level of stress, recover from difficult situation Mind Intellect Ego Mental Health

Social Health : 

Maintaining satisfying relationship with everyone around Boss, Subordinate, Colleague, Customer Wife, children Neighbours Friends Relatives Social Health

Slide 6: 

High BP Heart Attack Angina Diabetes Renal Failure Loss of vision Early cataract Liver failure Strokes Paralysis Amputation of Foot Mouth cancer Cancer of tongue Cancer of throat Cancer of cheek Cancer of food pipe Cancer of stomach Cancer of voice box Cancer of large intestine Cancer of colon Cancer of breast Prevent Lifestyle Diseases Cancer of lungs Thyroid problem Porous bones Fractures in old age Gal stones Joint problems Kidney stones Cholesterol Diarrhoea, infections Irregular Heart beats

Lifestyle Disorders : 

Lifestyle Disorders Overweight and obesity are associated with high blood pressure / cholesterol levels and increased risk of developing diabetes (insulin resistance). Excess body fat accounts for nearly 60% and 20 % diabetes and cardiovascular disease respectively. Elevated cholesterol alone responsible for 60% of CVD morbidity globally.

Some facts : 

India is heart attack capital of the world India has the largest no. of diabetes in the world. Large no. of potential diabetes (about 2-3 times) Some facts

Bad Effect of Diabetes & BP : 

Kidney Eye sight Heart attack (60 % are diabetic) Brain attack / Stroke Nerves Sexual life Normal life It may remain silent for 5-7 years and also called a silent killer Bad Effect of Diabetes & BP

Remember ! : 

There can be no symptom for High Cholesterol High Blood sugar High pressure After 40 yrs, check for the above annually After 40 yrs, anything happens first time, unusual or unable to explain, please don’t ignore and consult your doctor There are stages before disease Remember !

Stages of disorders : 

Stages of disorders Disease

Stages of disorders : 

Stages of disorders Dysfunction Disease

Stages of disorders : 

Stages of disorders Dysfunction Disease Behaviour /Habit

Stages of disorders : 

Stages of disorders Dysfunction Disease Behaviour /Habit Attitude

Stages of disorders : 

Stages of disorders Dysfunction Disease Mood Behaviour /Habit Attitude

Stages of disorders : 

Stages of disorders Dysfunction Disease Mood Behaviour /Habit Emotions Attitude

Slide 20: 

"People who experienced chronic anxiety, long period of sadness and pessimism, unremitting tension or incessant hostility, relentless cynicism or suspiciousness were found to have double the risk of disease- including asthma, arthritis, headaches, peptic ulcers and heart disease” -- Daniel Goleman in his book Emotional Intelligence

Who are at High Risk ? : 

Who are at High Risk ? If any two or more factors are positive in the next slide they are at high risk

VERY High Risk People : 

Family History of Pressure/Sugar/Heart disease Overweight / obesity ( BMI > 25 kg/m2 ) Abdominal Circumference >36 inch for male and >32 inch for female Blood Pressure more than 80/120 High cholesterol >200 Fasting Blood Sugar >110 Smoker / tobacco chewer Alcoholic VERY High Risk People

High Risk People : 

High Risk People Executives / Business man (Stressful) Office staff, Housewives People with pot belly People eating refined carbohydrates, saturated fat e.g. Maida, suji, white rice, sugar , ghee, butter, malai, animal protein, etc. People using lift, car, two wheeler frequently and do not walk or use bicycle People don’t exercise

Prevention : 

Prevention Maintain your correct weight level BMI between 18.5 to 23 Body Mass Index (BMI) Weight (height in Mt)2

Ideal Weight as per BMI : 

Ideal Weight as per BMI

BMI and Health / Risk : 

BMI and Health / Risk

Benefits of normal BMI (<23) : 

Prevents diabetes. If you already have diabetes then it improves your sugar levels and also helps to bring down the diabetes medication. Prevents blood pressure. If you already have high blood pressure then it helps to better control your blood pressure and also to bring down blood pressure medication. Benefits of normal BMI (<23)

Benefits of normal BMI (<23) : 

Prevents heart disease. Prevents stroke . Prevents certain types of cancer. Prevents osteoarthritis (joint pains). Normalizes cholesterol levels and deranged blood fat levels(lipid profile). Increases your life expectancy. Makes you look younger. Improves your energy levels. Benefits of normal BMI (<23)

Slide 29: 

Brisk walking, Jogging, Cycling After 40 yrs, resistance exercises only after clearance from doctor

Prevention : 

Consume a diet Rich in vegetables and fruit. Take variety of vegetables and fruits (all coloured) Avoid eating more high calorie fruits (mango, banana, jack fruit etc) Whole fruit is better than fruit juice because it contains fibre Whatever is green reduces fat and blood sugar Sweet, sour and salty increases fat and blood sugar Prevention

Prevention : 

Choose whole-grain, high fiber food Fiber reduces LDL and risk of CVD Consume Fish, especially oily fish at least twice a week Avoid taking egg yolk which is high in cholesterol Avoid saturated fat (animal fat and ghee, butter, malai etc.) Use toned milk Prevention

Prevention : 

Minimise intake of sugar and sugar added food (glucose, sucrose, fructose etc). Sugar has hollow calorie and it is called sweet poison. Eat Multi-grain bread/roti Use oil in limited quantity and in variety Prepare food with little or no salt Minimise animal protein Stop or minimize alcohol intake. Alcohol has also hollow calorie. Prevention

Prevention : 

Drink sufficient water : 3 to 3.5 ltr Use boiling, roasting, steaming, baking for cooking and avoid frying. Take medicine only if required and prescribed by doctor Don’t take pain killer unnecessarily Trust on internal medicine factory of the body Use Tulsi-tea, lemon juice, amla juice, coconut water etc Maintain PH value Prevention

Whole Grain, fruits & vegetables : 

Whole Grain, fruits & vegetables Whole grain products supply Vitamin E, B, Zinc, selenium, copper, iron, manganese, and magnesium. They provide fiber, nutrients, phytochemicals such as rutin (a flavonoid), lignans, antioxidants, complex carbohydrates which protects body against many diseases. Fruits & vegetables are rich source of Vitamins A, C & E, caretonoids, phytochemicals such as flavonoids, antioxidants, potassium, tryptophans (amino acid) micro-nutrients which protects body from diseases and improves immune system.

Antioxidants in fruits & Vegetables : 

Antioxidants in fruits & Vegetables Beta Carotene: In orange( carrot, orange, papaya etc.) Lutin : In green leafy vegetable Lycopin: In red and orange : tomato, water melon, guava, chiku etc. Selenium: rice, wheat, nuts, seeds of fruits etc. Vitamin A: orange, carrot, mango, paneer, curd Vitamin C: fish, amla, guava, grain, lemon Vitamin E: soyabin, broccoli, Patal, mango, guava etc.

Slide 37: 

Uses MAIDA VANASPATI or PALM OIL

Slide 38: 

Samosa, Chop Moghlai Parotha Chowmin Egg Roll / chicken roll Kachauri, Bhatura, Nan Cheese Pakora/ ball Potato finger chips Fried & salty cashew nuts Cake /Bread /Pastry/ patties Hot dog/ burger/ pizza….. and Refined carbohydrates

Slide 39: 

Can be taken rarely

Healthy Food : 

Healthy Food Fruits Roasted Cereals like gram, peanuts, pulses etc. Sprouted cereals Puffed rice Chhole / Ghugni Butter milk (mattha) Pop corn /Bhutta Salad Skimmed milk Idly & sambhar Litty & bharta Chira pulao Whole wheat biscuit Nuts (without salt)

Lose weight by cutting down on 50-100 calories : 

Lose weight by cutting down on 50-100 calories 2-3 teaspoons of sugar 1-2 glucose biscuits 1 cream biscuit 1/2 half teaspoon of butter 1 thin slice of cheese few chips half a cold drink half a laddu a purie One half of a samosa half a slice of bread a spoon of cornflakes one pakoda half a vada one teaspoon of oily chicken curry one fourth of a gulab jamun.

Slide 43: 

High BP Heart Attack Angina Diabetes Renal Failure Loss of vision Early cataract Liver failure Strokes Paralysis Amputation of Foot Mouth cancer Cancer of tongue Cancer of throat Cancer of cheek Cancer of food pipe Cancer of stomach Cancer of voice box Cancer of large intestine Cancer of colon Cancer of breast Eat Healthy Be Active (Ideal BMI) Avoid Alcohol Avoid Tobacco Prevent 31 Diseases Cancer of lungs Thyroid problem Porous bones Fractures in old age Gal stones Joint problems Kidney stones Looking ugly Diarrhoea, infections Irregular Heart beats

Avoid three things : 

Avoid three things Disease

Mental and Social health : 

Mental and Social health

80 % of diseases are psycho-somatic - World Health Organisation : 

80 % of diseases are psycho-somatic - World Health Organisation

Stages of disorders : 

Stages of disorders Dysfunction Disease Mood Behaviour /Habit Emotions Attitude

For every emotion there is chemical secretion in the body : 

For every emotion there is chemical secretion in the body Anger, fury, hostility, frustration, violence, sadness, dejection, despair, depression, fear, anxiety, nervousness, phobia, panic, shame, guilt, embarrassment, humiliation, regret, disgust, contempt, distaste, shock etc. Happiness, joy, relief, pride, contentment, bliss, satisfaction, delight, thrill, euphoria, love, acceptance, friendliness, trust, kindness, devotion, surprise, wonder, astonished etc.

Attitude : 

Factors decide our attitude Environment : (home, school, work, media, cultural, religious, social, political etc.) Experience : (reference point of our actual experience) Education : ( formal and informal) Attitude

The Benefits of a Positive Attitude : 

It maintains the chemical balance of our body and keeps us healthy We take better decisions of our problems It make a pleasant personality Life becomes enjoyable Motivates others It makes us important member of society Improves our productivity Everybody likes us The Benefits of a Positive Attitude

The Consequences of a Negative Attitude : 

It disturbs the chemical balance of body and leads to disease and ill health Bitters relationship People get annoyed Increases tension for self and others Life becomes aimless Increases problems The Consequences of a Negative Attitude

How to make A Positive Attitude : 

Change Focus, Look for the positive Make a habit of doing it now Develop an Attitude of Gratitude Get into a Continuous Education Programme Build a positive Self Esteem Stay away from negative influences Learn to like the things that need to be done Start your day with something positive How to make A Positive Attitude

Winners Vs Losers : 

Always part of Solution Has a programme Says “ Let me do for you” Say “It’s difficult but can be done” Say “ I have to do something” Always part of problem Has an excuse Say “This is not my job” Say “ Can be done but difficult” Say “ Something should be done” Winners Vs Losers

Winners Vs Losers : 

Are part of team Look for possibilities Look for gain Focus on tomorrow Think about Win-Win Think before speak Firm on values compromise on small issues Part the team Look for problems Look for pain Focus on yesterday Think about Win –lose Speak before think Confront on smaller issues and compromise on values Winners Vs Losers

Slide 56: 

Remember!! Health Management is free and enjoyable But disease management is very costly and painful

Thank you : 

Thank you

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