HEALTH IS WEALTH

1. HEALTH IS WEALTH HEALTH IS WEALTH ABHA KHETARPAL DAV COLLEGE FOR GIRLS YAMUNANAGAR

2. What Is Wellness ? Wellness is an approach to life where you aim at recognizing the risk factors that could lead to life-threatening diseases in the future and thereafter work towards reducing them. 2

3. What Are the Health Risk Factors ? High Blood Pressure Diabetes Smoking Alcoholism Improper Nutrition Obesity Lack of Activity Stress Self Medication Drugs 3

4. Why Is Wellness Important ? The way in which we live has a lot to do with our health. Chronic diseases like high blood pressure, diabetes are caused because of our unhealthy lifestyles. The good thing about these so called lifestyle diseases is that they are reversible. 4

5. Self Analysis 1. Are you a non-smoker ? 2. Do you check your BP regularly ? 3. Do you drink within limits ? 4. Do you avoid self –medication? 5. Do you take time off each day to relax ? 6. Do you take minor hassles in your stride ? 7. Are you at your ideal body weight ? 8. Do you eat a balanced diet ? 9. Do you exercise regularly ? Answer in a “Yes” or “No” and count the number of “Yes” in your answers. 5

6. What do your scores indicate ? If the number of your “Yes” falls between 7 – 9 Excellent 5 - 7 Good 3 - 5 Poor 0 - 3 V. Poor When your scores are below 7 , you need what is called as “The Lifestyle Modification Plan “ 6

7. “The Lifestyle Modification Plan “

8. Early to bed and early to rise makes you healthy , wealthy and wise. Get up early and after you brush your teeth, have a glass of Luke warm water. 8

9. Exercise Regularly Go for a walk at least 5 times a week Walk for about 20-30 mins at a brisk pace. It Strengthens heart by pumping more oxygen rich air. Burns fat by providing more oxygen and fat burning enzymes Enhances well-being by relieving stress Remember, You can walk- Anytime n Anywhere 9

10. Have a good breakfast Breakfast = Break your Fast Ideal Foods in the morning are :- Cereals Preparations, Cornflakes,Biscuits, Breads and Fruits Beverages like Tea, coffee, milk or and fruit juice 10

11. The 5 “W” Plan What you eat ? When you eat ? Where you eat ? Why you eat ? Way you eat ? What you eat ? You must have a balanced diet containing all the nutrients and the micro-nutrients required for good health and well-being. Proteins, carbohydrates and fats provide the nutrients. Vitamins and minerals provide the micro-nutrients. Include fibre in your diet. Be careful about your fat intake. Fat can be saturated and unsaturated. Avoid all saturated fat. Restrict your salt and sugar intake. It is better to restrict it now rather that having to stop it totally once you develop High BP or Diabetes. 11

12. Follow the “ 5 Fruit- Vegetable/ day ” Rule 12

13. The Food Pyramid 13

14. When you eat ? • Never sleep immediately after your meals. Sleep after about 2 hours • Exercise only 2 hours after your meals. • Set aside a time for your meals. • Instead of eating big meals, have more smaller meals at regular intervals.

15. Where do you eat ? Do we ever sleep in the kitchen ? Like wise, decide on one place in your house or office where you will eat your food. It make a lot of difference to your digestive system. While eating your meals, concentrate only on eating and nothing else. Parents need to be role models for their children.

16. Why do you eat ? Do you eat to live OR Do you live to eat ??? Ask yourselves these questions to know why do you eat . Do you eat when you are hungry ? Do you eat to please others ? Do you eat so that food does not go waste? Do you eat because you have nothing else? Do you eat because you cannot say “NO” to anyone ?

17. Way you eat ? • Eat slowly and chew properly. • Spend at least 15- 20 mins to complete your meals. Spend at least 15- 20 mins to complete your meals. • Never drink water during your meals. Drink water 20 minutes after your meals. • Always stroll for about 15 minutes after your meals.

18. TYPES OF FOOD • Satvic food is one that can be digested easily and brings balance to one's mind. It helps in building immunity and improving the healing response in those who are unwell. Satvic food includes milk, milk products, fruits, most fresh vegetable except garlic, onion.

19. TYPES OF FOOD • Rajasic food is one that is fresh but heavy to digest. Those who indulge in heavy physical activity should eat such food. This includes non-vegetarian food like meat, fish, egg, chicken, all whole pulses and dals, which are not sprouted. • Food prepared from sour, salty, spicy ingredients increases rajasic qualities. Hot spices like chilies, pepper, vegetables, including onions and garlic, are all included under this category

20. TYPES OF FOOD • Tamasic food includes all kinds that are not fresh and are unnatural, overcooked, stale and processed. All foods made from refined flour, pastries, pizzas, burgers, chocolates, soft drinks, stimulants like tea, coffee, tobacco, intoxicants like alcohol and wines fall under the tamasic category. • Even canned and preserved foods like jams, jellies, pickles and fermented food come under this group. Fried foods, sweets made from sugar, ice creams, pudding and most modern day junk foods, spicy, salty, sweet, and fatty foods are also included in this list.

21. Organize your life well Organize your time realistically so that you can appreciate life rather than only survive it. To simplify your life. Organized cupboard, cabinets, rooms car and a clean working table make life less complicated. Less time will be spent on unimportant things. To make wise decisions. To improve your physical and mental health. To say “ No “ without feeling guilty. Make integrity a part of your life and it will enable you to say “ No “ without feeling guilty. 21

22. Be Humble to all Forget your ego Say sorry and thank you whenever possible without any hesitation. Behave in the same manner with your family as you would with your boss and other colleagues. Be nice to the people you meet on your way to the top. Who knows, you might meet them again during your fall. Kindness and humility never did any one any harm. 22

23. Spend True Quality Time at Home Make a commitment to invest your time and yourself in the lives of your loved ones. Recover from “ Work alcoholism “ Do you stay late in the office? Do you bring work home? Are you approachable to your family members if they need you? Set boundaries on your work time. Establish dinner time as a family event. This should be a regular ritual in your house that everyone can count on. 23

24. Open your ears and listen. While in conversation with your wife or kids, give them undivided attention. Practice consistent, loving discipline. Love does not mean having to say yes to all your children’s demands. Don’t be afraid to say no. Read together. Read out something interesting to your children at bed time or at any other time. Express affection . Practice the principle of “ A hug a day keeps loneliness and tensions away FAMILY = Father And Mother ILove You 24

25. Rediscover the hidden and the lost “You” 25

26. Stay away from smoking and alcoholism Decide positively that you want to stop smoking and then prepare a list of reasons why you smoke and why do you want to stop smoking . Decide your approach – gradual or instant Set a target date for quitting. Let that date be an important date for you – your birthday or your wedding anniversary etc You may substitute smoking for a lesser dangerous habit like chewing gum. After you have quit - do not keep cigarattes in handy - stay away from smokers - stay away from events that trigger your desire to smoke 26

27. Stop taking alcohol Remember that alcoholism is an addiction and the best way to avoid it is to prevent it from happening. Control Alcohol before it controls you It is entirely your own will power which will help you from consuming alcohol. Social drinking is acceptable , though not desirable , form of alcohol consumption. 1 – 2 pegs once a week is acceptable The cardio-protective effect of alcohol consumption is much less in comparison to its other dangerous effects on the various systems of the body. 27

28. Fig. 15.1 The nine leading causes of death in the United States are shown in this graph. As you can see, eight of the top nine causes are directly related to behavioral risk factors (infection is the exception). At least 45 percent of all deaths can be traced to unhealthful behavior. Although suicide is not shown here, it is the seventh most common cause of death. On this graph, suicides are included in the categories: death by toxic agents, firearms, motor vehicles, and drugs. (Data from McGinnis & Foege, 1993.)

29. Major health promoting behaviour

30. Stress • Mental and physical condition that occurs when a person must adjust or adapt to the environment • Includes marital and financial problems • Stress Reaction: Physical reaction to stress • Autonomic Nervous System is aroused • Stressor: Condition or event that challenges or threatens the person • Pressure: When a person must meet urgent external demands or expectations

31. WHAT STRESSES YOU OUT? MONEY/BILLS TRAFFIC HEALTH LACK OF FREE TIME RELATIONSHIPS- FAMILY & FRIENDS

32. WHAT CAN STRESS LEAD TO? LOW PRODUCTIVITY ANGER FRUSTRATION WORK RELATED INJURIES LACK OF CONCENTRATION ANXIETY PANIC ATTACKS DEPRESSION

33. LIVE AND LET OTHERS LIVE

34. Learn how to handle stress effectively Remember : It is not the stressor ( event leading to stress ) that is a health hazard, but it is the response of an individual to the stressor that is harmful to good health Causes of Stress Trying to please everybody every time Going against your own value system Too much/ Too little work Not feeling in control Worry becomes a habit Guilt and resentment 34

35. Faulty methods of coping with stress Smoking Alcohol Frequent absenteeism from work Anti-Social Activities Irritability / Unjustified Anger Overeating Stress Management Deep Breathing Exercises / Walking Yoga / Meditation Music Therapy / Take up a hobby Religious Activities / Social Service Laughter Therapy 35

36. Steps to handle Stress Say ,” God ,give me the good sense to accept the things that I cannot change, change the things that I can and the wisdom to know the difference . “ Write down the problem Accept the worst that can happen Find out the cause of the problem Find out possible solutions. What is the best solution. Ask your self ,” Is it a problem or an inconvenience ? “ Practice the attitude of gratitude. Forgive and forget . Tap all your resources. Take help from family, friends and colleagues. Get a purpose in life. 36

37. Stress busters • Citrus fruits-rich in Vitamin C, potassium and antioxidants. They help to keep free radicals produced under stress under check. • Canola oil, linseed oil,soy oil, flax seeds contain omega-3 fatty acids which elevates the mood. • Whole grains increase the level of the feel good hormone—serotonin and relaxes the mind. • Skimmed milk rich in calcium and Vitamin B which helps to build bones and protects nerve health.

38. Stress busters • Green vegetables which r powerhouses of vitamins and minerals. • Nuts and oilseeds which r rich in magnesium which is a stress- buster.They r good sources of calcium, iron and fibre. • Soya milk, tofu n soya nuts r good sources of proteins, vitamin B, calcium and magnesium. • 8-10 glasses of water

39. In conclusion Make Wellness a way of life It is the quality of life that is important and not the quantity – Improve the quality of your life by following the 10 commandments of Wellness It makes you young by slowing down the the aging process It promotes health, well-being, endurance and productivity- for self and for the company. It increases your resistance to disease. It helps you develop positive “ Addictions “ that will carry on throughout your life. 39

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41. Remember Improving the quality and the longevity of your life is now in your hands. It may require persistence and commitment but only you can take control of your life Best of luck 41

42. HEALTH SCHMES • Health Insurance Scheme under which Rs 30,000 is given for the treatment of patients of BPL families during hospitalization. • In case of serious illness upto Rs 1.75 lac financial assistance is being given. • Around 26 crores have already been spent on the treatment of 61386 poor patients. • 235131 smart cards have been provided in Himachal

43. HEALTH SCHMES • Rashtriya Swasthya Bima Yojna is a successful implemented scheme. • Mother and child tracking scheme. Folic acid tablets are given free to adolescents and pregnant women to reduce anaemia • Geriatric care • Muskan scheme for senior citizens in which dentures are provided free of cost.Regular health checkups are done

49. Jewel in the crown Punjab NRI couple in UK married for 86 years------Karam Chand is 106 years old n his wife Kartari is 99 years.They have 8 children, 27 grand children and 23 great grand children. They enjoy eating together and going to the temple. Karam Chand is now unable 2 walk but Kartari remains active n still has her own teeth.