Transcript Foundations of Good Health

Foundations of Good Health
Connie J Wilson ND, RN, CNHP, CES, CCT
Clinical Coordinator Cardiopulmonary
Rehabilitation and Cardiology
Indiana University Health Bedford Hospital
Building a Strong Foundation
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Water
Sleep and Rest
Living Food
Detoxification
Nutritional Supplements
Coping with Stress
Exercise
Water
• Water is the single most important nutrient
for our bodies. It is involved in every function
of our bodies. You can live 5-7 days without
food but the average adult can last no more
than 5 days without water.
• The average adult female body is made up of
51-55% water.
The importance of Water!
• Water acts as a lubricant in joint spaces
• Water increases the efficiency of the immune
system
• Water keeps the blood from becoming to thick
• Water is essential to brain function
• Water affects our appearance, making our skin
smoother and giving it sparkling luster, it also
reduces the effects of aging.
What would happen if Disney World
was open 24 hours a day?
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Our body’s have to have time to repair
Immune system recharges
Major organs are restored
Old cells are being replaced with new
Your mind relaxes and order its thoughts
creating a healthy mental state.
What happens when we do not get
adequate sleep?
• You increase your risk of developing type 2
diabetes.
• You become clumsy and “sleep drunk.”
• You jeopardize your job.
• You endanger your life and lives of others.
• You reduce your sex drive.
• You invite diseases
• You jeopardize your marriage.
Benefits of Adequate Sleep
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It helps you learn new physical skills
Restores ,repairs and rejuvenates you body
Improve immune function and overall health
Slows down the aging process
What’s robbing you of a good night
sleep?
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Stress and anxiety
Painful physical conditions
Caffeine
Cigarettes and alcohol
Medications
Food insomnia
Low-carb diets
Exercise
A bad mattress or pillow
A snoring spouse
Hot flashes or menstrual cramps
Enlarged prostate
Newborn babies
Environment
How much sleep do you really need?
• Most adults need 7-9 hours of uninterrupted
sleep a night.
• Evidence suggest that inadequate rest or sleep
may shorten life span by 8-10 years
• If you require energy drinks to make it through
the day you are not getting adequate rest.
Signs & Symptoms of Sleep
Deprivation
• Do you need an alarm clock to wake up in the
morning?
• Do you get drowsy while driving short distances
or while waiting at traffic lights?
• Are you irritable and agitated? ( Ask your spouse
or coworker)
• Are you a light sleeper and wake easily at every
noise?
• Are you unable to get persistent worries out of
your mind?
Ways to get the perfect night sleep
• Daily aerobic exercise
• Eat a modest healthy dinner 4 hours before
bedtime.
• Turn down the lights to start the production of
melatonin in order to induce sleepiness.
• Choose to listen to calming music or watch a
funny show or movie
• Take a warm shower or bath and adding lavender
oil or Epsom salt can aid in the relaxation of the
bath.
Natural Sleep aids
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Valerian
5HTP
Calcium and Magnesium
L-theanine
Melatonin
Sleep Apnea and Heart Disease
• 10% of the population have undiagnosed sleep
apnea
• This causes a lack of restorative sleep
• Sleep apnea is linked to Hypertension which is a
risk factor for heart disease and stroke
• B/P spikes of 250/150 can be seen during periods
of apnea
• Persons with sleep apnea have higher heart rates.
• Central sleep apnea can cause surges in
adrenaline and irregular heart beats.
Get Your Life into Balance
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Drink plenty of water to be hydrated
Sleep and rest
Living Food
Exercise
Detoxification
Nutritional Supplements
Coping with Stress
Taken from The 7 Pillars of Health by Dr. Don
Colbert
Living Food
• If it doesn’t rot or sprout do without
• If you can not pronounce the ingredients your
body will probably not know what to do with
it.
• Food is our fuel and if you put the wrong fuel
in you will not be able to run properly.
Exercise
• If you want to impact health you need 180210 minutes per week
• If your goal is weight loss you need 60 minutes
daily
• Check with your healthcare provider before
beginning a program.
• Find something that you enjoy and make it a
priority.
Detoxification
• Everything that we breath, eat, drink, come in
contact with our skin, and think can make us
toxic.
• First step in detoxification is drink plenty of
filtered water
• Plenty of fiber to get the colon rollin which is
another way to eliminate toxins.
• Get sweating.
Nutritional Supplements
• Our foods and they way we prepare them
decrease their nutrient content.
• Chew your food thoroughly to increase your
bodies ability to break down nutrients.
• Eat foods with lots of color. The more color
the nutrients.
• Research what supplements are right for you.
Coping with Stress
• Stress is not what happens to you but what you
think happens to you.
• Stress can kill
• Look for the joy in every moment
• Laugh and be happy
• Count your Blessings
• Change your perspective
• Forgive
• Learn to say no
Health= Balance
• If you want to healthy you have to do it on
purpose.
• Good health is not an accident
• If you do not take the time to take care of your
health today, you will have to make the time
to take care of your disease tomorrow.