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.
Normal Values
Physical Blood Pressure Pulse Biochemical Blood Sugar(f) Blood Sugar(pp) Lipid Profile Serum Cholesterol HDL Cholesterol LDL Cholesterol Serum Triglyceride Exercising Regularly 5 times a week for at least 30 45 mins : : : : : : 70 - 110 110 140 mg / dl mg / dl : : 120 140 / 70 90 mm Hg 60 - 80 per min
Ideal Weight
Height ( cms ) 100 = Ideal Weight
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.
% of Employees
45 % 30 % 28 % 39 % 20 % 60 % 80 % 60 %
Wellness therefore becomes essential for :1.The health of the individual 2.The health of the company
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Annual Medical Check Up Self Analysis Reducing the Health Risk Factors
Lifestyle Modification
Self Analysis
1. 2. 3. 4. 5. 6. 7. 8. 9. Are you a non-smoker ? Do you check your BP regularly ? Do you drink within limits ? Do you avoid self medication? Do you take time off each day to relax ? Do you take minor hassles in your stride ? Are you at your ideal body weight ? Do you eat a balanced diet ? Do you exercise regularly ?
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V. Poor
When your scores are below 5 , you need what is called as The Lifestyle Modification Plan
1st Step
Early to bed and early to rise make you healthy , wealthy and wise. Get up early and after you brush your teeth, have a glass of Luke warm water.
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2nd Step
Exercise Regularly
Go for a walk at least 5 times a week Walk for about 20-30 mins at a brisk pace. Benefits of walking :Strengthens your heart by pumping more oxygen rich air Burns fat by providing more oxygen and fat burning enzymes Enhances your well-being by relieving stress Remember, You can walk - Anytime - Anywhere
Cardiovascular Endurance
Body Composition
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3rd Step
Facilitate your natural body cycles
Elimination Appropriation Assimilation 4 am to 12 noon 12 noon to 8 pm 8 pm to 4 am
Emptying Time of Various Foods Substances Fruit / Fruit Juice Salads / Raw Vegetables Properly combined veg meal Properly combined non-veg meal Any improperly combined meal 30 mins 2 hours 3 hours 4 hours 8 hours
Results of not facilitating your natural cycles Stomach disorders like acidity,gas and constipation Obesity
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The 5 W Plan
1. What you eat ? 2. When you eat ? 3. Where you eat ? 4. Why you eat ? 5. 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.
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Eat slowly. Chew properly. Spend at least 15- 20 mins to complete your meals. Never drink water during your meals. Drink water 20 mins after your meals. Always stroll for about 15 mins after your meals. Never sit down immediately.
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4 th Step
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Effects of Obesity
Obesity can be called as the house of all diseases as it is a predisposing factor to many chronic diseases . It is known to affect all the systems of the body as seen below . Lungs Heart Kidney Gall Bladder GI Tract Skin Skeletal Psychological Breathlessness Sleep Apnea High BP Myocardial Infarction Degenerative Changes Stone Formation Gas/ Acidity/ Belching Increased susceptibility to developing infections Osteoarthritis Increased risk of accidents Shyness Inferiority Complex Depression
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Treatment of Obesity
1. 2. 3. 4. 5. Diet Treatment Exercise Neuro-Muscular Stimulation Medication Surgery
Diet Treatment Follow a reduced calorie balanced diet plan Never deprive yourself totally. It leads to failure. Add a variety of low calorie foods to avoid failure due to monotony. Exercise Aerobic exercise helps in weight loss.
Remember : Obesity is like a chronic disease. It can only be controlled, it can never be cured
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5th Step
Organize your life well
To have time to enjoy life. 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. When your environment at home and workplace are under control, it becomes easier to take 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.
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To be more thoughtful. It will be easy for you to remember important events and birthdays more easily. To be prepared. You can plan any and every thing and rest assured that all will be well.
To save money. Keep a record system and a disciplined budget and you will surely be able to manage your money well.
To love others . When other areas of your life are well organized, you will have the time and energy to be with the people you love. To reach your goals. As you will manage your time well, you will also be able to improve your goal setting skills. Prioritizing and planning will take you one step closer to accompanying the goals that you have for your life.
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6th Step
Be Humble to all
Forget your ego Say sorry and thank you whenever possible without any hesitation whatsoever. These two magical words will help you tide through any crisis , related to your profession or your family. 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.
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7th Step
Spend True Quality Time at Home
Make a commitment to invest your time and yourself in the lives of your loved ones. Examine your schedule and adjust it accordingly, giving the necessary priority to family time. Recover from Workaholism 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 dinnertime as a family event. This should be a regular predictable ritual in your house that everyone can count on.
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Open your ears and listen. While in conversation with your wife or kids, give them undivided attention. Ask questions and be available to listen to them. Help out in small activities.
Practice consistent, loving discipline. Love does not mean having to say yes to all your childrens demands. Dont 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 The days once gone are never going to come back. If you do not give the love and affection, the attention and care they need now, you might never be able to give it to them tomorrow
8th Step
Rediscover the hidden and the lost You
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9th Step
Stay away from smoking and alcoholism
How to stop smoking
1.
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 etc After you have quit - do not keep cigarettes in handy - stay away from smokers - stay away from events that trigger your desire to smoke
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2. 3. 4. 5.
Remember that alcoholism is an addiction and the best way to avoid it is to prevent it from happening. 1. 2. 3. Control Alcohol before it controls you It is entirely your own will power which will help you from consuming alcohol. Social drinking is acceptable (for non-Muslims), 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.
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4.
10th Step
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
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3.
4. 5.
6.
7. 8.
Be humble to all
Spend true quality time with your family Rediscover the hidden and lost You
9.
In conclusion
Make Wellness a way of life It makes you young by slowing down 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.
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Remember
Improving the quality 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
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Best Wishes