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Executive Health and Wellness * * Steps to handle Stress Say

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Title: Executive Health and Wellness * * Steps to handle Stress Say


1
Executive Health and Wellness
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.

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

4
  • Normal Values
  • Physical
  • Blood Pressure
    120 140 / 70 90 mm Hg
    Pulse
    60 - 80 per min
  • Biochemical
  • 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
  • Exercising Regularly
  • 5 times a week for at least 30 45 mins
  • Ideal Weight
  • Height ( cms ) 100 Ideal Weight

5
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.

6
Statistics of 750 Employees
  • 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

7
You can make Wellness a part of your life by.
  • Recognizing the Health Risk Factors
  • Annual Medical Check Up
  • Self Analysis
  • Reducing the Health Risk Factors
  • Lifestyle Modification

8
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.

9
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

10
  • 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.

11
  • 2 nd 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
  • Morning / Evening / During Working hours
    Garden /
    Road / In the Workplace

12
  • 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.

13
  • The Body Fat Analyzer

14
  • 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

15
  • 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

16
  • 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.

17
  • Follow the 5 Fruit-Veg/ day Rule

18
  • The Food Pyramid

19
  • 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.

20
  • 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.

21
  • 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 gt 0.9

    Pear Shaped lt 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

22
  • 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

23
  • Treatment of Obesity
  • 1. Diet Treatment
    2.
    Exercise
    3.
    Neuro-Muscular Stimulation
    4. Medication

    5. 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

24
  • 5 th 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.

25
  • 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.

26
  • 6 th 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.

27
  • 7 th 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.

28
  • 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
  • FAMILY Father And Mother
    I Love You

29
  • 8 th Step
  • Rediscover the hidden and the lost You

30
  • 9 th Step
  • Stay away from smoking and alcoholism
  • How to stop smoking
  • 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 or amla supari etc
  • After you have quit - do not keep cigarattes in
    handy
  • - stay
    away from smokers
  • - stay
    away from events that trigger your
    desire to smoke

31
  • How to stop 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.

32
  • 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
  • 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

33
  • 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

34
  • 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 is it 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.

35
The 10 Steps to Wellness
  • Early to bed and early to rise
  • Exercise regularly
  • Facilitate the natural body cycles
  • Watch your body weight
  • Organize your life well
  • Be humble to all
  • Spend true quality time with your family
  • Rediscover the hidden and lost You
  • Stay away from smoking and alcoholism
  • Learn how to handle stress effectively

36
  • 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.

37
(No Transcript)
38
  • 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
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