Stay Healthy
ESSF0014: Fundamentals of Lifelong and
Personal Development
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PHYSICAL AND MENTAL WELLNESS
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Physical and Mental Wellness
Nutrition
Exercise and Wellness
Maintaining a Healthy Weight
Quality Sleep
Preventing Illness
Avoiding Harmful Substances
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Nutrition: Basic Concepts
Proteins
Needed for growth and repair of bodies
Sources: meat, dairy, fish, eggs, some nuts
Carbohydrates
Provide energy
Sources: grains, fruits, vegetables
Fats
Store energy
Sources: meat, nuts, oils, dairy
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MyPlate: The New Food Pyramid
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Nutrition: Key Concepts
Eat a balanced, varied diet Limit sweets
Eat several servings of fruits Avoid or limit alcohol
and vegetables (raw or Cut down on portion sizes
steamed) per day
Drink 6 to 8 glasses of water
Eat fats in moderation only per day
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Vitamins
Vitamins: Functions Sources
Vitamin Needed for Examples of Food Containing
This Vitamin
Vitamin A Vision, development of bones and Meat, eggs, dairy, dark green and
teeth, infection resistance, healthy yellow vegetables, carrots and
skin fruits (tomatoes)
Vitamin B Healthy nervous system, energy, Whole-grains, meats, poultry,
(several digestion dark leafy vegetables
types)
Vitamin C Infection resistance, development Citrus fruits, many raw fruits and
of bones and teeth, wound healing vegetables like green bell
peppers, Brussels sprouts
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Vitamins
Vitamins: Functions Sources
Vitamin Needed for Examples of Food Containing
This Vitamin
Vitamin D Development of bones and teeth Dairy products (also produced by
skin exposed sunlight)
Vitamin E Muscle growth, wound healing Wheat germ, vegetables such as
(may help fertility and prevent Swiss chard, spinach, kale and
certain cancers) broccoli
Vitamin K Needed for proper blood clotting Green leafy vegetables
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Types of Exercise
Exercise Type Benefits Examples
Aerobic or Strengthens your heart and Aerobic dance, running,
cardiopulmonary lungs swimming, and active sports
such as basketball
Strength Strengthens and develops Weight training, push-ups, and
(nonaerobic) different muscle groups sit-ups
Flexibility Helps prevent injuries Stretching and yoga
(nonaerobic)
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Benefits of Exercise and a Healthy Diet
Growth and protection of your bones
Percentage of muscle versus fat
Aging
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Activity Pyramid
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Key Points for Exercising
Avoid being a couch potato Be aware of the dangers of
Walk as much as possible muscle enhancement drugs
Enjoy physical activity Consult a physician about
your exercise program
Socialize while exercising
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Maintaining a Healthy Weight
Overweight Risks
High blood pressure, heart disease, stroke, diabetes
Underweight Risks
Osteoporosis, decreased longevity
Freshman 15
Students can expect to gain 15 pounds (7kg) due to stress and
consuming fast foods
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To Avoid the Freshman 15
• Use the information in this Avoid emotional eating
chapter Keep away from vending
• Be careful of fad diets machines
• Drink more water Avoid eating late at night
• Eat more slowly Eat nutritious foods
• Eat at regular times, and If you drink alcohol, do so in
don’t skip breakfast moderation
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Eating Disorders
Anorexia
Occurs when individuals starve themselves because they fear looking
fat
Distorted body image
Bulimia
Binge and purge: consuming large amounts of food and then
deliberately vomiting
Both require psychological and medical help
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Quality Sleep
Poor sleep leads to:
Lack of energy
Lack of focus
Illness
Irritability
Forgetfulness
Decreased reaction time
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Sleep Cycle
NREM REM
Nonrapid Eye Movement Rapid Eye Movement
Deeper sleep stage Lighter sleep stage
REM stands for rapid eye movement. During REM sleep, your eyes move around rapidly in
a range of directions, but don't send any visual information to your brain. That doesn't
happen during non-REM sleep.
First comes non-REM sleep, followed by a shorter period of REM sleep, and then the cycle
starts over again. Dreams typically happen during REM sleep.
Typical sleep cycle: 80 minutes of NREM is
followed by 10 minutes of REM. Quantity (7-8
hours) and quality (most time spent in NREM) are
required for healthy sleep.
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Tips for Quality Sleep
Test yourself to see if you • Avoid all-night study
frequently nod off or yawn sessions
Keep a steady schedule, • Wind down before bedtime
including weekends • Create a comfortable
Reduce noise sleeping area
Avoid naps, as they disrupt • If you can’t sleep, get up and
your regular sleep do something
Turn out the lights
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Preventing Illness
• Wash your hands frequently
• Keep your immunizations up to date
• Make sure you consume the full dose of an antibiotic
• Prevent the spread of sexually transmitted diseases (STD’s)
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Sexually Transmitted Diseases
Dissease Organism Symptoms
Herpes Herpes simplex virus-2 Male: fluid filled vesicles on penis
Gonorrhea Bacterial; cured with antibiotics Discharge of pus, painful and
frequent urination; lead to sterility
Chlamydia Bacterial; cured with antibiotics Discharge, burning, and itching in
genital area; can lead to sterility
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Sexually Transmitted Diseases
Dissease Organism Symptoms
Syphilis Spirochete Chancre sores; systemic infection
can lead to serious damage
Genital warts Human papilloma virus (HPV) Cauliflower-like growths on penis
and vagina
AIDS (acquired HIV virus that cripples immune Several symptoms related to
immune system; no cure, but drugs can weakened immune system
deficiency slow the disease
syndrome)
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Avoiding Harmful Substances
Tobacco
Alcohol
Illegal drugs
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Avoiding Harmful Substances: Tobacco
• Nicotine: addictive stimulant that leads to addiction
• Smoking
•Cause of respiratory diseases and other chronic diseases,
including cancer
• Smokeless tobacco
•Increased risk of oral cancers and digestive disorders
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Avoiding Harmful Substances: Quitting Smoking
Seek out support groups and friends who have quit
Avoid situations that make you want to smoke
Use healthy substitutes such as exercise or walking
Substitute carrots or celery for cigarettes
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Avoiding Harmful Substances: Alcohol
• The most abused drug in the U.S.
• A depressant, not a stimulant
• Leads to physical and mental problems when abused
•Disrupts sleep
•Interferes with nutrient absorption
•Leads to poor decisions
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Illegal Drugs
Drug Adverse Effects
Heroin Overdose is deadly; many inject this drug, thus AIDS and
hepatitis can be spread through infected needle use
Cocaine Highly addictive; can cause a deadly overdose and heart
damage.
Marijuana Natural substance that alters the mind and causes lack of
concentration, coordination, and slow reflexes. Can lead
to car and other accidents because users think they can
function properly.
Inhalants (huffing Damages brain, liver, and kidneys.
glue and aerosols)
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Illegal Drugs
Drug Adverse Effects
Ecstasy Combination stimulant and hallucinogenic that can cause
nausea, vision problems, hallucinations, and depression.
Long-term causes permanent brain damage, depression,
memory loss.
Amphetamines Stimulant that can lead to unhealthy weight loss,
malnourishment, and pain. Prolonged use can cause
violent and aggressive behavior.
Sedatives Slows or stops breathing.
Anabolic Side effects for women: more masculine appearance. For
steroids (muscle men: high blood pressure, lower sperm count, acne, heart
enhancers) problems, sexual dysfunction. Both: liver and kidney
damage.
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Healthy Lifestyle Choices:
Choose to Keep Safe
• Wear your seat belt
• Don’t drink and drive
• Don’t walk alone at night, and keep your car and home
locked and secure
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Healthy Lifestyle Choices:
Choose Preventative Health
Maintain a good diet and exercise program
Make annual visits to your doctor, dentist, and eye-care
specialist
Consult a specialist right away for new conditions, such as
hearing loss
Brush your teeth and floss
Know warning signs of cancer
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Healthy Lifestyle Choices:
Choose a Safe Environment
Wear ear protection to guard against loud noise
Wear protective eyewear, when needed, at work
Wear protective clothing and masks, when needed, at work
Avoid or change tasks that might lead to carpal tunnel
syndrome
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Some Signs of Cancer
Change in bowel or bladder habits
A sore that does not heal
Unusual bleeding or discharge
Thickening or lump in breast or elsewhere
Indigestion or difficulty swallowing
Obvious change in wart or mole
Nagging cough or hoarseness
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Understand Mental Health Issues
Signs of Depression
• Loss of interest in life
• Frequent crying
• Sleep changes (increase or decrease)
• Decreased energy and sex drive
• Appetite changes (increase or decrease)
• Feeling of worthlessness, helplessness, “gloom and doom”
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Understand Mental Health Issues
Signs of Depression
Increased irritability
Problem with concentration and memory
Suicidal thoughts
Decreased academic/work performance
Isolation from friends and family
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Spiritual Wellness
• Always search for a higher meaning
• Commit to making your community better through
volunteering, such as:
• Giving back by reading books at a children’s hospital or donating
blood
• Working with Habitat for Humanity
• Volunteering for Special Olympics
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References/Source
Colbert B. (2015) Navigating Your Future Success,
2/E. Prentice Hall
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