Description
Read the PowerPoint for this week Chapter 15. It will help you with this discussion board. Please answer the following by creating a thread and comment on 2 of your peer’s post. This discussion board is due at 11:59pm on November 10th , 20231.What three things have you learned about healthy lifestyles?2.What are some stress reduction habits you can incorporate into your routine?3.How might you improve your sleep habits?4.Do you use any unhealthy coping strategies?
Unformatted Attachment Preview
HEALTHY LIFESTYLE
CHAPTER 15
ICE BREAKER
• How many days out of the past seven did you engage in moderate-intensity cardio or aerobic exercise
for at least 30 minutes?
1. None
2. 1
3. 2–4
4. 5–7
By the end of this chapter, you
should be able to:
LEARNING
OBJECTIVES 1 OF
2
• 15.1 Explain the health and stressrelieving benefits of a balanced exercise
program.
• 15.2 Describe the components of a
healthy diet.
• 15.3 Explain the impact of stress on
nutritional needs and body fat.
• 15.4 Discuss the relationship between
stress and eating disorders. Assess the
amount of sleep you require.
By the end of this chapter, you
should be able to:
LEARNING
OBJECTIVE 2
OF 2
• 15.5 Implement healthy sleep habits.
• 15.6 Explain unhealthy coping
strategies, including the adverse
effects of tobacco, alcohol, and drugs.
• 15.7 Incorporate healthy lifestyle
habits into your life to reduce and
eliminate stress.
Exercise
POLL 1
The greatest rate of increase in physical activity among Americans occurs between 18 and 24 years of age.
1.
2.
True
False
EXERCISE AS A STRESS BUFFER
Exercise is a critical component to our overall health and is one of the most effective approaches to buffering stress.
•
Physically, exercise allows the body to reduce the fight-or-flight response.
–
–
–
•
The body uses excess blood sugar.
Muscles use adrenaline and cortisol.
The bloodstream delivers fat to fuel energy use.
Psychologically, exercise benefits us through:
–
Improved mood
–
Reduced anxiety
BENEFITS OF A BALANCED EXERCISE
PROGRAM
• A balanced exercise program provides a host of benefits, including:
•
Reduced muscle tension and blood pressure
•
Enhanced mental function
•
Improved sleep
•
Increased energy and stamina
•
Weight management
•
Improved immune function
•
A restored sense of control
ELEMENTS OF A BALANCED EXERCISE PROGRAM
• Cardiorespiratory fitness is the ability of the heart, lungs, and blood vessels to process and transport oxygen
required by the muscles for exercise.
• Muscle fitness refers to muscle strength and endurance. Muscle strength is the ability of muscle to engage
in work and exert force. Muscle endurance is the ability of muscles to function over time.
• Flexibility is the ability of joints to move freely through a full range of motion.
• Body composition is the makeup of the body in terms of fat tissue and lean body tissue. All physical activity
can enhance body composition.
ACTIVITY 1
If your mood is low and you are feeling dejected, listless, or apathetic, you would be well-advised to ____.
1.
2.
3.
4.
engage in heavy aerobic activity for 10–30 minutes
move for 10–30 minutes at mild to moderate intensity
practice yoga or tai chi, or take a long, slow stroll
engage in exercise that will focus your attention for at least 20–40 minutes
Nutrition
A HEALTHY DIET
• Healthy eating contributes to overall
well-being, including resilience to stress.
• Dietary Guidelines for Americans
provides advice to promote health
and reduce disease through diet and physical activity.
• A balanced diet including food from
all food groups is recommended to
support good health.
• Experts recommend a foundation of
fresh fruits, fresh vegetables, whole grains,
and legumes along with moderate amounts
of protein and dairy.
• Choose MyPlate features practical information
• and tips to help you build a healthier diet.
NUTRITION AND STRESS
• All food groups are important to health, but for stress management, these groups are of particular
importance:
–
–
–
Fresh fruits and vegetables—provide needed minerals and vitamins. They also furnish antioxidants, immune
system boosters, and enzymes.
Legumes—high in fiber and loaded with essential nutrients. Legumes include peas, beans, chickpeas, soybeans,
peanuts, and lentils.
Whole grains—keep more of their original nutrients and have more fiber.
▪
–
The glycemic index is a measure of foods and how quickly they convert into blood sugar. Whole grains are a lower glycemic
index food, which helps stabilize blood sugar.
Water—responding to stress leads to an increased need for water. Dehydration leads to a variety of health deficits
that we may fail to recognize.
POLL 2
What type of food is an ideal stress fighter because it increases serotonin?
1. Trans fats
2. Simple sugars
3. Foods with caffeine
4. Complex carbohydrates
WHAT TO LIMIT OR AVOID IN YOUR DIET
• Caffeine increases stress hormones and is a stimulant that can lead to restlessness or nervousness, a
racing heartbeat, tremors, sleep disturbances, and nausea.
• Trans fatty acids increase plaque deposits in blood vessels, which can lead to heart disease and stroke.
• Soft drinks contain excessive sugar and other substances that offer no nutritional value, have a high
glycemic index, and the carbonation inhibits
absorption of essential minerals.
• Overeating leads to use of a massive amount of energy to break down food, which leads to lethargy and
contributes to obesity.
• Stress plays a unique role in the accumulation of body fat.
• Eating to Cope
− Some people respond to stress by overeating.
− Food can prompt the release of dopamine, which feels soothing.
− This can help offset the emotional pain we may be feeling after a stressful day.
• Unused Glucose
− Glucose is released to help fuel the flight-or-flight response. Unused glucose is stored as fat.
− Glucose triggers the release of insulin, after which blood sugar drops.
− A drop in blood sugar initiates feelings of hunger and triggers eating.
• Cortisol
− Stress triggers the release of cortisol, a stress hormone.
− Cortisol increases the number and size of fat cells.
− All of these stress- related processes contribute to weight gain.
Eating Disorders
ANOREXIA
• Anorexia is characterized by self-starvation and
excessive weight loss.
• Symptoms of anorexia include:
•
Refusal to keep body weight at or above a
minimally healthy weight
•
Intense fear of weight gain or being “fat”
•
Feeling fat or overweight despite dramatic weight loss
•
Loss of menstrual periods
•
Extreme concern with body weight and shape
BULIMIA
• Bulimia is characterized by a secretive cycle of binge eating followed by purging.
• Symptoms of bulimia include:
•
Repeated episodes of binge eating and purging
•
Feeling out of control during a binge and eating beyond the point of comfortable fullness
– Purging after a binge, typically by self-induced vomiting, abuse of laxatives, diet pills or diuretics, excessive
exercise, or fasting
– Frequent dieting
– Extreme concern with body weight and shape
BINGE EATING AND “RUNAWAY EATING”
• Binge eating disorder is characterized primarily by periods of uncontrolled, impulsive, or continuous eating
beyond the point of feeling comfortably full.
• Binge eating does not involve purging but is often accompanied with or triggered by anxiety, depression,
and loneliness.
•
Runaway eating is the consistent use of food and food-related behaviors, such as purging or exercising
excessively, to deal with unpleasant feelings and the sense that these feelings are out of control.
•
Runaway eating has the same driving forces as other disorders but not with the same severity and
therefore often goes undetected.
EATING DISORDERS: CAUSES AND CONTRIBUTING FACTORS
Psychological
• Low self-esteem
•
Inadequacy or lack of control
•
Depression, anxiety, anger, or loneliness
•Interpersonal
• Troubled relationships
• Difficulty expressing emotions/feelings
• History of being teased or ridiculed about size/weight
•History of physical or sexual abuse Social
• Cultural pressures to be thin or perfect
• Narrow definitions of beauty
•Cultural norms that value appearance over inner qualities
•Other Factors
•
Biological or biochemical imbalance
•
Stress
KNOWLEDGE CHECK 1
•
If a person eats large amounts of food in short periods and then gets rid of the food and calories
through vomiting, laxative abuse, or over exercising, they may
be suffering from which of the
following disorders?
A. Binge eating
B.
Anorexia
C. Bulimia
KNOWLEDGE CHECK 1: ANSWER
•
If a person eats large amounts of food in short periods and then gets rid of the food and calories
through vomiting, laxative abuse, or overexercising, they may be suffering from which of the following
disorders?
•
C. Bulimia
Sleep
HOW MUCH SLEEP?
•
There is no “right” amount of sleep. Most people need 7–8 hours.
•
Some people need 9; others function
well on 6 hours of sleep.
•
To find out how much sleep you need:
•
For 4 days in a row, go to sleep at about the
same time. Allow yourself to awaken without
an alarm. Calculate the amount of time you slept.
Calculate the average amount of sleep you get.
This will give you an idea of the amount of sleep
you need.
HEALTHY SLEEP HABITS
• Set and stick to a sleep schedule
• Exposure to bright light in the morning; avoid it at night
• Exercise regularly
• Have a relaxing bedtime routine
• Create a cool, comfortable environment
• Treat your bed as your sanctuary
• Keep a “worry book” by your bed
• Avoid caffeine in the late afternoon and evening
• Avoid large meals and beverages before bedtime
• No nightcaps
• Avoid medicines that delay or disrupt your sleep
• No late-afternoon or evening naps, unless you work nights
Unhealthy Coping
TOBACCO
•
An individual with a high stress level is 15 times more likely to be a smoker.
•
Nicotine is a dangerous and highly addictive stimulant associated with.
•
Increased heart rate
•
Increased in blood pressure
•
High cholesterol
•
Decrease in the size of blood vessels
•
Increased blood clotting
ALCOHOL
•
Most people drink because they think it will help them reduce stress or relax.
•
More than one or two drinks per day can lead to many problems, including:
•
Alcoholism
•
Liver diseases
•
Various cancers
•
Accidents
•
Smoking
•
Sexual aggression
•
Violence
DRUGS
•
Choosing drugs and alcohol as a way of coping with stress is an unhealthy choice, with many negative
consequences.
•
Alcohol is the number one drug of abuse among college students.
•
Marijuana is the most commonly used illegal drug.
•
Illicit drugs are unhealthy and ineffective at reducing stress.
•
Some drugs create a cycle of dependence by masking the symptoms of stress, which results in
temporarily feeling better.
•
Drugs do not end the cause of stress and often become a bigger problem than the stress itself.
ACTIVITY
Consider the items below. Which items do you think have the most significant positive impact on your
ability to manage your stress? Which items do you feel you need to work on the most?
•
Exercise
•
Eating a balanced diet
•
Avoiding excessive caffeine
•
Maintaining a healthy weight
•
Avoiding eating to cope
•
Getting enough sleep
SELF ASSESSMENT
1.
What three things have you learned about healthy lifestyles?
2.
What are some stress reduction habits you can incorporate into your routine?
3.
How might you improve your sleep habits?
4.
Do you use any unhealthy coping strategies?
SELF ASSESSMENT DEBRIEF
1. Did you identify what you have learned about healthy lifestyles?
2. What new ways did you discover to reduce or manage stress?
3. What steps are you going to take to implement healthy sleep habits?
4.
Did you identify any unhealthy coping strategies? How will you replace them with healthy
approaches?
SUMMARY
• Lifestyle habits impact our ability to prevent and manage stress.
• Exercise is one of our most potent stress buffers.
• An exercise program should combine cardiorespiratory fitness, optimum body composition, muscle fitness,
and flexibility.
• The best nutritional preparation for stress is a varied and balanced diet. The Dietary Guidelines for
Americans and MyPlate supply guidance for nutrition.
• Three factors that help explain how stress contributes to obesity are eating to cope, unused glucose, and
the cortisol connection.
• Eating disorders—anorexia, bulimia, and binge eating disorder—have a clear connection to perceived stress
and control.
• Getting adequate sleep is essential to maintain good health and reduce stress.
• To support a healthy lifestyle, people should avoid tobacco, alcohol, and drug use.
Purchase answer to see full
attachment
