Executive Health and Wellness. 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. What Are the Health Risk Factors ?.
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Executive Health and 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.
High Blood Pressure Diabetes
Improper Nutrition Obesity
Lack of Activity Stress
Self Medication Drugs
Blood Pressure : 120 – 140 / 70 – 90 mm Hg Pulse : 60 - 80 per min
Blood Sugar(f) : 70 - 110 mg / dl Blood Sugar(pp) : 110 – 140 mg / dl Lipid Profile Serum Cholesterol : 150 - 220 mg/ dl HDL Cholesterol : 35 - 50 mg/ dl LDL Cholesterol : 60 – 140 mg/ dl Serum Triglyceride : 50 - 150 mg/ dl
5 times a week for at least 30 – 45 mins
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.
Risk Factor Present % of Employees
High Blood Pressure 45 % Diabetes 30 %
Smoking 28 % Alcoholism 39 %
Improper Nutrition 20 % Obesity 60 %
Lack of Activity 80 % Stress 60 %
Wellness therefore becomes essential for :- 1.The health of the individual 2.The health of the company
Recognizing the Health Risk Factors
Annual Medical Check Up
Reducing the Health Risk Factors
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.
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 “
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.
2 nd Step
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
Morning / Evening / During Working hours Garden / Road / In the Workplace
The 15 min Executive Exercise Plan
1. Cardiovascular Endurance. 2. Muscular Strength 3. Flexibility 4. Body Composition
Cardiovascular Endurance Running on the spot Side Jumping Skipping
Muscular Strength Upper Body Strength Push Up Lower Body Strength Sit Up
Flexibility Flexion Extension
Body Composition Check your Body Fat % at least once in 15 days.
The Body Fat Analyzer
3 rd Step
Facilitate your natural body cycles
Elimination 4 am to 12 noon Appropriation 12 noon to 8 pm Assimilation 8 pm to 4 am
Emptying Time of Various Foods Substances
Fruit / Fruit Juice 30 mins Salads / Raw Vegetables 2 hours Properly combined veg meal 3 hours Properly combined non-veg meal 4 hours Any improperly combined meal 8 hours
Results of not facilitating your natural cycles
Stomach disorders like acidity,gas and constipation Obesity
Facilitate the natural body cycles
Elimination Have light foods which will not interfere with the elimination process and foods with an emptying time of 30 to 120 mins
Appropriation Have your regular meals according to the 5 “W” Plan during this period
Assimilation Do not have any food during this period as your stomach needs this rest period to assimilate the food you have eaten during the appropriation period
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 fruit juice
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.
Follow the “ 5 Fruit-Veg/ day” Rule
The Food Pyramid
When you eat ?
Like we have a time for everything, set aside a time for your breakfast ,lunch and dinner too. Eat so as to facilitate your natural body cycles. Instead of eating big meals, have more smaller meals at regular intervals. Never sleep immediately after your meals. Sleep after about 2 hours Never eat immediately before any exercises. Exercise only 2 hours after your meals.
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. We need to be role models for our children.
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 to do ? Do you eat because you cannot say “NO” to anyone ?
Way you eat ?
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.
4 th Step
Maintain your Body Weight
Obesity can be defined as an excess accumulation of fat in the body , which could be localized or generalized and which increases the body weight to more than 20 % of the ideal body weight.
Types of Obesity
Distribution of fat – On Waist –Hip ratio Normal Men 0.87 Women 0.85 Apple shaped > 0.9 Pear Shaped < 0.8
Grade of Fat – On Body Mass Index Normal 19 – 25 Grade 1 26 – 30 Grade 2 31 – 40 Grade 3 More than 40
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 Breathlessness Sleep Apnea Heart High BP Myocardial Infarction Kidney Degenerative Changes Gall Bladder Stone Formation GI Tract Gas/ Acidity/ Belching Skin Increased susceptibility to developing infections Skeletal Osteoarthritis Increased risk of accidents Psychological Shyness Inferiority Complex Depression
Treatment of Obesity
1. Diet Treatment 2. Exercise 3. Neuro-Muscular Stimulation 4. Medication 5. Surgery
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.
Aerobic exercise helps in weight loss.
Remember : Obesity is like a chronic disease. It can only be controlled, it can never be cured
5 th Step
Organize your life well
6 th Step
Be Humble to all
7 th Step
Spend True Quality Time at Home
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
FAMILY = Father And Mother ILove You
8 th Step
Rediscover the hidden and the lost “You”
9 th Step
Stay away from smoking and alcoholism
How to stop smoking
- stay away from smokers
- stay away from events that trigger your desire to smoke
How to stop alcohol
Remember that alcoholism is an addiction and the best way to avoid it is to prevent it from happening.
10 th 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
Faulty methods of coping with stress
Steps to handle Stress
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