|
The LessStress Health Program consists of seven parts,
namely PlanWell, MoveWell, EatWell, PrayWell, SleepWell, AbstainWell and
ThinkWell.
LessStress helps prevent heart disease, stroke, cancer,
diabetes, obesity and Alzheimer's disease. By moving well, enjoying life
well, and eating well, you can reduce your risk of heart disease and
many common health problems.
Where
needed, the LessStress Health Program helps you to:
1. Develop your
personal fitness plans. 2. Lower your blood
cholesterol, triglycerides and blood sugar levels. 3.
Lower your body weight and blood pressure. 4.
Relax through mediation and prayer. 5. Improve your
sleep. 6. Eliminate unnecessary drugs. 7. Develop positive and
hopeful thinking patterns and support.
Four Steps to
Better Health
1.
Record your Health Data.
2.
With the help of your health
educator, set goals in each area.
3.
Start making some of the
needed changes. Look for Less-Stress Health Seminars.
4.
Repeat this health record after 3 and 7 weeks.
Note: LessStress gives no medical advice. Consult with your
physician as needed.
| "So many of our health problems can be avoided through
diet, exercise and making sure we take care of ourselves. By
promoting healthy lifestyles, we can improve the quality of life
for all Americans, and reduce health care costs dramatically."
Tommy G. Thompson, Secretary, DHHS |
Expenditures for health care in the United States continue to rise
and are estimated to reach $1.66 trillion in 2003. Much of these costs
can be attributed to the diagnosis and treatment of chronic diseases and
conditions such as diabetes, obesity, cardiovascular disease and asthma.
- Approximately 129 million U.S. adults are overweight or obese
which costs this Nation anywhere from $69 billion to $117 billion
per year.
- In 2000, an estimated 17 million people (6.2 percent of the
population) had diabetes, costing the U.S. approximately $132
billion. People with diabetes lost more than 8 days per year from
work, accounting for 14 million disability days.
- Heart disease and stroke are the first and third leading causes
of death in the United States. In 2003 alone, 1.1 million Americans
will have a heart attack. Cardiovascular diseases cost the Nation
more than $300 billion each year.
- Approximately 23 million adults and 9 million children have been
diagnosed with asthma at some point within their lifetime, with
costs near $14 billion per year.
A much smaller amount is spent on preventing these conditions. There
is accumulating evidence that much of the morbidity and mortality
associated with these chronic diseases may be preventable.
For many Americans, individual behavior and lifestyle choices
influence the development and course of these chronic conditions.
Unhealthy behaviors, such as a poor diet, lack of physical activity, and
tobacco use are risk factors for many chronic conditions and diseases. A
high calorie diet and sedentary lifestyle commonly result in excessive
weight gain. Overweight and obesity are risk factors for a large number
of chronic diseases, most significantly, type 2 diabetes, congestive
heart failure, stroke, and hypertension. Encouraging individuals to
adopt healthy habits and practices may reduce the burden of chronic
disease in communities throughout the United States.
Recently, public and private efforts and programs are increasingly
designed to promote healthy behaviors. Employers are becoming more aware
that overweight and obesity, lack of physical activity, and tobacco use
are adversely affecting the health and productivity of their employees
and ultimately, the businesses' bottom line. As a result, innovative
employers are providing their employees with a variety of
work-site-based health promotion and disease prevention programs. These
programs have been shown to improve employee health, increase
productivity and yield a significant return on investment for the
employer. For example, a recent review of health promotion and disease
management programs found a significant return on investment for these
programs, with benefit-to-cost ratios, ranging from $1.49 to $4.91
(median of $3.14) in benefits for every dollar spent on the program.
By changing the way they live, individual Americans could change
their personal health status and the health landscape of the Nation
dramatically.
In 2003, it is estimated that the U.S. will spend $1.66 trillion on
health care expenditures. Health care spending is growing faster than
the gross domestic product (GDP) and is projected to account for 17.7
percent of the GDP by 2012, up from 14.1 percent in 2001. A small number
of chronic disorders-such as diabetes and cardiovascular
diseases-account for the majority of deaths each year, and the medical
care costs of people with chronic diseases account for more than 75
percent of the nation's medical care costs.
As the population of the United States ages substantially over the next
several decades, the prevalence of chronic diseases--and their impact on
health care costs--will likely increase.
Each individual's health is shaped by many factors including medical
care, social circumstances, and behavioral choices.Increasingly, there
is clear evidence that the major chronic conditions that account for so
much of the morbidity and mortality in the U.S., and the enormous direct
and indirect costs associated with them, in large part are
preventable-and that to a considerable degree they stem from, and are
exacerbated by, individual behaviors. In particular, overweight and
obesity, lack of physical activity, and smoking greatly increase the
risk of developing the most serious chronic disorders. Most of the
dollars spent on health care in the United States, however, are for the
direct care of medical conditions, while only a very small portion is
targeted on preventing those conditions.As Americans see health care
expenditures continue to increase, it is important to focus on
strategies that reduce the prevalence and cost of preventable diseases.
This paper summarizes recent research findings on the prevalence,
effects and costs of some of these key preventable conditions and
highlights several award-winning business prevention programs that make
common "cents."
There is clear evidence that the costs of chronic conditions are
enormous, as are the potential savings from preventing them, even if
there may not always be agreement on the exact amounts of these costs
and savings. Since a large part of the root cause of chronic conditions
involves attitudes and behavioral choices, the prospect of reducing
their prevalence appears daunting and promising at the same time.
Attitudes and behaviors may be resistant to change, even when the desire
to change is there. Moreover, people often encounter significant
barriers in their social and physical environments. On the other hand,
the actions that would eliminate much of the morbidity and mortality in
our country are clear, and to a large extent these are practicable
measures that the average person can take. By changing the way they
live, Americans could change their personal health status and the health
landscape of the Nation dramatically. Americans could save themselves,
their employers, and the Nation substantial amounts of money if they
took certain measures that are well-understood and relatively modest in
scope. Even though some efforts over the last several decades to educate
individuals about ways to improve their health and prevent disease have
had limited influence on large proportions of our population, others
have been very successful. Public and private policies need to focus on
sustained efforts to encourage positive behaviors, building on proven,
successful models. Key to these efforts is the recognition that the
worksite is a place that can be conducive to good health.
The stakes are so great that the challenge must be met. It is ironic
that in this day of high-tech, complex, and costly medical procedures
and treatments, simple, inexpensive, easily-understood actions, such as
increasing physical activity, controlling weight, and quitting smoking,
could have such a huge impact on the quality of life and the cost of
health care. While there always will be legitimate debate over the costs
and benefits of particular health promotion and disease prevention
endeavors, the Nation simply cannot afford not to step up
efforts to reverse the growing prevalence of chronic disorders.
Resources and energy need to be marshaled in all sectors and at all
levels of society-federal, state, tribal, and local governments,
foundations, associations, health care providers and insurers,
businesses, communities, schools, families, and individuals-to control
and prevent the chronic conditions that threaten the Nation's physical
and financial well-being.
Source:
http://aspe.hhs.gov/health/prevention/
Some drug stores
have kits which measure cholesterol and glucose. Or check with your MD
or the LessStress Health Program. Calculate BMI by
dividing weight in pounds (lbs) by height in inches (In) squared and
multiplying be a conversion factor of 703.
Or use
http://nhlbisupport.com/bmi/ You
can measure your blood pressure at most drug stores.
1.
LessStress PlanWell
A. My
Health Data
Fill
in the blanks or circle the correct
1. I walk or exercise _____
minutes daily.
2. I am physically flexible: Yes,
Somewhat, No.
3. My resting heart rate is
____beats/minute.
4. I eat ___ cups of
fruit/vegetables daily.
5. My total cholesterol is
_____mg/dL
6. My LDL level is ____mg/dL
7. My HDL level is ____mg/dL
8. My triglycerides are ___mg/dL
9. My blood glucose is ___mg/dL
10. My BMI is ____.
11. My blood pressure is ________
12. I pray or meditate ___ minutes
daily.
13. I sleep ___ hours daily.
14. I use tobacco. Yes, No
15. I misuse alcohol, Yes, No
16. I use harmful drugs: Yes,
No
17. I use prescription medications
for
cholesterol Yes, No.
diabetes
Yes, No.
blood pressure Yes, No.
Other _____________________
18. I think positively.
Yes, Somewhat, No
19. My level of group support is:
Good Limited, Absent
20. Some of my distress comes
from: Finances, Marriage, Divorce, Social
problems, Illness, Limited fitness, Job, I have no distress,
other ______________________
21. I am _____ years old.
22. I am: male, female.
See the standards at the
bottom of this site.
Make Changes
1. Exercise or walk at
least 30 minutes daily.
2. Eat a variety of
unrefined fruit, vegetables, grain products and proteins to maintain
ideal body weight.
3. Use meditation/prayer,
sleep, drugfree living and positive thinking to reduce your stress.
Now Take a Pre-Quiz:
Most Americans get enough exercise.
Practicing a health lifestyle should be enjoyable.
To eat well you need to count the calories you take in.
For good health, eat a lot of meat.
Wellness Assessments:
Personal Wellness Quiz
50 Wellness Quizzes
http://www.healthstatus.com/
Wellness
Wellness is defined as the optimal functioning and creative adapting that
involves the whole person. Four essential ingredients of wellness are: A
lifelong approach emphasizing permanent lifestyle changes. Taking responsibility
for one’s own actions. Adding to the quality of one’s life, not simply extending
the length of life. Making choices which improve an individual’s position on the
lifestyle continuum. (Adapted from: Cardinal, Bradly J. & Krause, J. V. (1989).
Physical Fitness: The Hub of the Wellness Wheel. Dubuque:Kendell Hunt
Publishing. )
Fitness
Fitness can be defined as the capacity for sustained physical activity without
excessive fatigue or a the capacity to perform everyday activities with reserve
energy for emergency situations. It also provides a degree of protection against
hypokinetic disease, and a basis for participation in sport. A common way of
viewing fitness is by dividing it into the realms of health-related and
sport-related.
Health-related physical fitness is an activity aimed to improve health. It
exists within five domains: Cardio-respiratory endurance, Body composition,
Muscular strength, Muscular endurance, and Flexibility The goal of
health-related fitness is the prevention of or rehabilitation from disease as
well as the development of a high level of functional capacity for daily tasks.
Sport-related physical fitness is directed towards optimizing athletic
performance, recreational activity, increasing ability to work, and avoidance of
injury.
Exercise is an organized, regular program of physical activity designed to
develop or maintain the components of physical fitness. Exercise interrupts the
homeostatic state of the body which in turn initiates a stimulus to positively
adapt to the new state. This eventually leads to improved fitness levels.
The Leading Health Indicators will be used to
measure the health of the Nation over the next 10 years. Each of the 10 Leading
Health Indicators has one or more objectives from Healthy People 2010 associated
with it. As a group, the Leading Health Indicators reflect the major health
concerns in the United States at the beginning of the 21st century. The Leading
Health Indicators were selected on the basis of their ability to motivate
action, the availability of data to measure progress, and their importance as
public health issues.
The Leading Health Indicators are—
-
Physical Activity
-
Overweight and Obesity
-
Tobacco Use
-
Substance Abuse
-
Responsible Sexual Behavior
-
Mental Health
-
Injury and Violence
-
Environmental Quality
-
Immunization
-
Access to Health Care
www.healthypeople.gov
2.
LessStress MoveWell
Walk or exercise daily at least 1/2 hour.
If you are overweight, or have total
cholesterol over 180 mg/dL, walk 3-5 miles daily.
If possible, walk outside and walk
vigorously. Fresh air contributes to health. Sauntering is better than sitting,
but not as effective as brisk walking or jogging. Pace yourself. Use proper
shoes and equipment and slow down or rest when exhausted. A 10-minute walk after
each meal aids in digestion.
Review these
LearnWell online courses:
Better Fitness,
Physical Fitness for Life,
Drug Prevention.
1.1 Why exercise? Exercise helps
digestion, breathing and mental outlook. Without exercise, you become sluggish
and accumulate fat.
1.2 Why walk? Walking gives all the
benefits of good exercise without putting joints at risk.
1.3 Why walk 3-5 miles daily?
To burn calories and really benefit from exercise, walking has to be
prolonged.
Physical Activity
Physical inactivity contributes to 300,000 preventable deaths a year in the
United States. Some 40% of deaths in the United States are caused by behavior
patterns that could be modified. A sedentary lifestyle is a major risk factor
across the spectrum of preventable diseases that lower the quality of life and
kill Americans.
Significant health benefits can be obtained by including a
moderate amount of physical activity (e.g., 30 minutes of brisk walking or
raking leaves, 15 minutes of running, 45 minutes of playing volley- ball).
Additional health benefits can be gained through greater amounts of physical
activity.
Physical activity has been identified as one of the Leading
Health Indicators (LHI) in
Healthy People 2010, the government's publish- ed health goals and
objectives for the next decade.
Moderate daily physical activity can reduce substantially
the risk of developing or dying from cardiovascular disease, type 2 diabetes,
and certain cancers, such as colon cancer. Daily physical activity helps to
lower blood pressure and cholesterol, helps prevent or retard osteoporosis, and
helps reduce obesity, symptoms of anxiety and depression, and symptoms of
arthritis.
Cardiovascular disease (heart attacks, strokes) is the number
one killer of men and women in the United States. Physically inactive people are
twice as likely to develop coronary heart disease as regularly active people.
The health risk posed by physical inactivity is almost as high as risk factors
such as cigarette smoking, high blood pressure, and high cholesterol.
Source:
http://fitness.gov/physical_activity_fact_sheet.html
Physical Fitness
Physical fitness is most easily understood by examining its components, or
“parts.” There is widespread agreement that these four components are basic:
Cardiorespiratory Endurance - the ability to deliver oxygen
and nutrients to tissues, and to remove wastes, over sustained periods of time.
Long runs and swims are among the methods employed in measuring this component.
Muscular Strength - the ability of a muscle to exert force
for a brief period of time. Upper-body strength, for example, can be measured
by various weight-lifting exercises.
Muscular Endurance - the ability of a muscle, or a group of
muscles, to sustain repeated contractions or to continue applying force against
a fixed object. Pushups are often used to test endurance of arm and shoulder
muscles. A minimum of two 20-minute sessions per week that include exercises for
all the major muscle groups. Lifting weights is the most effective way to
increase strength.
Flexibility - the ability to move joints and use muscles
through their full range of motion. The sit-and- reach test is a good measure
of flexibility of the lower back and backs of the upper legs. 10-12 minutes of
daily stretching exercises performed slowly, without a bouncing motion. This
can be included after a warmup or during a cooldown.
Body composition is often considered a component of
fitness. It refers to the makeup of the body in terms of lean mass (muscle,
bone, vital tissue and organs) and fat mass. An optimal ratio of fat to lean
mass is an indication of fitness, and the right types of exercises will help you
decrease body fat and increase or maintain muscle mass. Source:
http://fitness.gov/fitness.html
Fresh Air Breathing
When you're playing sports, swimming, or riding your bike, you probably don't
think about taking your next breath—but for millions of people, even simple
breathing can be hard if they have a lung disease. More than 30 million
Americans live with lung diseases, including lung cancer, emphysema, asthma, and
chronic bronchitis, and may have a hard time breathing. Think about how you felt
during the last cold you had. Did you have a harder time breathing? Being short
of breath can make everyday activities harder and can make you feel more tired.
When you breathe in air, your lungs take the oxygen your body needs and puts it
into your bloodstream for other organs and tissues to use. When you breathe out,
your lungs get rid of carbon dioxide. The lungs have many tiny air sacs (called
alveoli) that work to keep the lungs in shape. While your lungs are inside of
your body, they are unique in that they are always exposed to the world outside
your body and must work to filter out things we don't need, such as pollens,
dust, viruses, bacteria, smoke, and toxins. Breathing in too much of these
things can cause colds, allergies, asthma, or emphysema or it can make these
conditions worse. Exercise is a great way to keep your
lungs healthy—since the lungs help you breathe, the more you exercise, the
stronger they will become! Source:
http://www.girlpower.gov/girlarea/10oct/lungmonth.htm
3.
LessStress EatWell
Eat mainly a variety of whole grains products
and whole fruits, vegetables, legumes and nuts.
If your are overweight or have total
cholesterol over 180 mg/dL, eliminate animal products, free fats and free
sugars.
The emphasis here is on mainly eating the recommended foods while
minimizing other eatables. Whole grain products include whole grain breads,
whole grain pastas, and brown rice. Free fats are mainly oils, butter and
margarine. Any fat that is added to food is free fat. Any sugar that is added to
food is free sugar. The most nutritious nuts are walnuts, hazelnuts, almonds,
and pecans. Drinking 6-8 glasses of water and a multi-vitamin-mineral capsule a
day is also recommended. Use EatWell as guidelines but do not stress over a
small periodic deviation.
Review these
LearnWell online courses:
Better Weight,
Food for Health,
Cholesterol 160,
HealthTester.
3.1 Why eat plant foods whole?
Processed plant foods loose many nutrients and are not as beneficial as whole
plant foods.
3.2 Why eliminate animal products?
Animal products contain cholesterol that can contribute to elevated blood
cholesterol.
3.3 Why eliminate free fats? Fats
contribute to obesity. The fats from grains, fruits and nuts is adequate for a
balanced diet.
3.4 Why eliminate free sugars? Free
sugar clogs the system and hinder the function of helpful body functions.
Eat Fruits and Vegetables
Fruits and vegetables look good, taste great and contain vitamins and
minerals.
Eating 5 to 9 Fruits and Vegetables A Day is quick and easy. A serving
is a medium-size piece of fruit; ¾ cup (6 fl. oz.) of 100 percent fruit.
You can get your 5 to 9 A Day in many ways because fruits and
vegetables come fresh, frozen, canned, dried, and as 100 percent fruit or
vegetable juice. Wash fresh fruit and vegetables thoroughly in water. Buy
ready-to-eat packaged fresh vegetables that are already cleaned. Pre-cut
vegetables and salad mixes are a terrific 5 A Day time-saver. You'll find them
at your local supermarket.
A fast food alternative? Your local supermarket may offer
prepared items, including sliced melons, fresh pineapple, salad mixes, and a
salad bar to satisfy your hunger.
Fruits and vegetables are nature's original fast
food. When it's snack time, grab
Fruit— an apple or orange, or a zip lock bag and fill
with sweet cherries, grapes, dried dates, figs, prunes, raisins, or
apricots
Vegetables— carrot sticks, broccoli, or some red,
yellow, and green pepper. Try dipping your vegetables in low-fat or
non-fat salad dressing.
|
Not sure how to eat 5 to 9 A Day? Start the day with 100 percent
fruit or vegetable juice. Slice bananas or strawberries on top of
your cereal. Have a salad with lunch, and an apple for an afternoon
snack. Include a vegetable with dinner and you already have 5 A Day.
If you need more than 5 servings per day (see chart above), try
adding a piece of fruit for a snack or an extra vegetable (like
carrots or green beans) at dinner.
There are so many choices when selecting fruits and
vegetables. Have you ever tried kiwifruit? How about asparagus? Try
something new that helps you reach your 5 to 9 A Day.
Keep things fresh and interesting by combining fruits and
vegetables of different flavors and colors, like red grapes with
pineapple chunks, or cucumbers and red peppers.
When you keep fruits and vegetables visible and easily
accessible you tend to eat them more; for instance, store cut and
cleaned produce at eye-level in the refrigerator, or keep a big bowl
of fruit on the table. Source:
http://www.cdc.gov.
Water
We hear a lot about what we should eat to stay healthy, but
there's one thing we need even more than food each day - and that's
water. Although we all know the importance of drinking enough water
during the hot summer months, many people don't realize they need to
drink plenty of water all year round. Every part of your body needs
water to work properly, but water is particularly important for
keeping the kidneys healthy. Dehydration (lack of water) is one of
the reasons why people develop kidney stones.
I don't need water because I don't get thirsty, some people say. But
that's because thirst can be slow to develop - often we don't feel
thirst even when our bodies need fluid. We often confuse thirst with
hunger too. Sometimes when you think your body is asking for food,
what it really needs is water. This is why it's a good habit to
drink water regularly - whether you feel thirsty or not. Source:
http://www.mhcs.health.nsw.gov.au/health-public-affairs/mhcs/publications/3055.html
Cholesterol
Two types of lipoproteins and their quantity in the blood are main
factors in heart disease risk:
- Low-density lipoprotein (LDL)--This "bad" cholesterol is
the form in which cholesterol is carried into the blood and is
the main cause of harmful fatty buildup in arteries. The higher
the LDL cholesterol level in the blood, the greater the heart
disease risk.
- High-density lipoprotein (HDL)--This "good" cholesterol
carries blood cholesterol back to the liver, where it can be
eliminated. HDL helps prevent a cholesterol buildup in blood
vessels. Low HDL levels increase heart disease risk.
One of the primary ways LDL cholesterol levels can become too
high in blood is through eating too much of two nutrients: saturated
fat, which is found mostly in animal products, and cholesterol,
found only in animal products. Saturated fat raises LDL levels more
than anything else in the diet.
Several other factors also affect blood cholesterol levels:
- Heredity--High cholesterol often runs in families. Even
though specific genetic causes have been identified in only a
minority of cases, genes still play a role in influencing blood
cholesterol levels.
- Weight--Excess weight tends to increase blood cholesterol
levels. Losing weight may help lower levels.
- Exercise--Regular physical activity may not only lower LDL
cholesterol, but it may increase levels of desirable HDL.
- Age and gender--Before menopause, women tend to have total
cholesterol levels lower than men at the same age. Cholesterol
levels naturally rise as men and women age. Menopause is often
associated with increases in LDL cholesterol in women.
- Stress--Studies have not shown stress to be directly linked
to cholesterol levels. But experts say that because people
sometimes eat fatty foods to console themselves when under
stress, this can cause higher blood cholesterol.
Cholesterol levels are measured in milligrams per deciliter
(mg/dL). The National Cholesterol Education Program developed the
following classifications for people over age 20 who do not have
heart disease:
- Desirable blood cholesterol--Total blood cholesterol is
less than 200 mg/dL; LDL is lower than 130 mg/dL.
- Borderline high cholesterol--Total level is between 200 and
239 mg/dL or LDL is 130 to 159 mg/dL.
- High blood cholesterol--Total level is greater than 240 mg/dL
or LDL is 160 mg/dL or higher. For patients with heart disease,
LDL above 100 mg/dL is too high. In addition, an HDL level less
than 35 mg/dL is considered low and increases the risk of heart
disease. Source:
http://www.fda.gov/fdac/features/1999/199_chol.html
HDL (good) cholesterol protects against heart disease, so for
HDL, higher numbers are better. A level less than 40 mg/dL is low
and is considered a major risk factor because it increases your risk
for developing heart disease. HDL levels of 60 mg/dL or more help to
lower your risk for heart disease.
Triglycerides can also raise heart disease risk. Levels that
are borderline high (150-199 mg/dL) or high (200 mg/dL or more) may
need treatment in some people.
http://www.nhlbi.nih.gov/health/public/heart/chol/wyntk.htm#numbers
Much of the world population averages a total cholesterol
level of under 160. High levels of cholesterol are found mainly in
developed nations. In many cases, total cholesterol may be lowered
by reducing or eliminating the eating of animal products. All animal
products contain cholesterol.
EatWell to Protect against
Heart Disease:
To remember LDL, think as "L" standing for "Litter Bugs". In
the same way, in HDL, the "H" stands for "Helper Bugs." In a simple
way, the Litter Bugs (LDL) are the bad guys that clog up the system
and you want less than 140 of them. The Helper Bugs (HDL) are the
good guys that clean it out and you want more than 40 of them.
TopWell advocates changes mainly through MoveWell, JoyWell and
EatWell. Medications to lower cholesterol levels may be needed in
some cases but usually should be used in conjunction with TopWell.
(This is a general health education statement and not medical
advice.)
Body Mass Index for Adults
| BMI |
19 |
20 |
21 |
22 |
23 |
24 |
25 |
26 |
27 |
28 |
29 |
30 |
31 |
32 |
33 |
34 |
35 |
36 |
37 |
38 |
|
HGTa |
Body Weight (pounds) |
| |
Normal |
Overweight |
Obese |
|
58 |
91 |
96 |
100 |
105 |
110 |
115 |
119 |
124 |
129 |
134 |
138 |
143 |
148 |
153 |
158 |
162 |
167 |
172 |
177 |
181 |
|
59 |
94 |
99 |
104 |
109 |
114 |
119 |
124 |
128 |
133 |
138 |
143 |
148 |
153 |
158 |
163 |
168 |
173 |
178 |
183 |
188 |
|
60 |
97 |
102 |
107 |
112 |
118 |
123 |
128 |
133 |
138 |
143 |
148 |
153 |
158 |
163 |
168 |
174 |
179 |
184 |
189 |
194 |
|
61 |
100 |
106 |
111 |
116 |
122 |
127 |
132 |
137 |
143 |
148 |
153 |
158 |
164 |
169 |
174 |
180 |
185 |
190 |
195 |
201 |
| 62 |
104 |
109 |
115 |
120 |
126 |
131 |
136 |
142 |
147 |
153 |
158 |
164 |
169 |
175 |
180 |
186 |
191 |
196 |
202 |
207 |
| 63 |
107 |
113 |
118 |
124 |
130 |
135 |
141 |
146 |
152 |
158 |
163 |
169 |
175 |
180 |
186 |
191 |
197 |
203 |
208 |
214 |
| 64 |
110 |
116 |
122 |
128 |
134 |
140 |
145 |
151 |
157 |
163 |
169 |
174 |
180 |
186 |
192 |
197 |
204 |
209 |
215 |
221 |
| 65 |
114 |
120 |
126 |
132 |
138 |
144 |
150 |
156 |
162 |
168 |
174 |
180 |
186 |
192 |
198 |
204 |
210 |
216 |
222 |
228 |
| 66 |
118 |
124 |
130 |
136 |
142 |
148 |
155 |
161 |
167 |
173 |
179 |
186 |
192 |
198 |
204 |
210 |
216 |
223 |
229 |
235 |
| 67 |
121 |
127 |
134 |
140 |
146 |
153 |
159 |
166 |
172 |
178 |
185 |
191 |
198 |
204 |
211 |
217 |
223 |
230 |
236 |
242 |
| 68 |
125 |
131 |
138 |
144 |
151 |
158 |
164 |
171 |
177 |
184 |
190 |
197 |
203 |
210 |
216 |
223 |
230 |
236 |
243 |
249 |
| 69 |
128 |
135 |
142 |
149 |
155 |
162 |
169 |
176 |
182 |
189 |
196 |
203 |
209 |
216 |
223 |
230 |
236 |
243 |
250 |
257 |
| 70 |
132 |
139 |
146 |
153 |
160 |
167 |
174 |
181 |
188 |
195 |
202 |
209 |
216 |
222 |
229 |
236 |
243 |
250 |
257 |
264 |
| 71 |
136 |
143 |
150 |
157 |
165 |
172 |
179 |
186 |
193 |
200 |
208 |
215 |
222 |
229 |
236 |
243 |
250 |
257 |
265 |
272 |
| 72 |
140 |
147 |
154 |
162 |
169 |
177 |
184 |
191 |
199 |
206 |
213 |
221 |
228 |
235 |
242 |
250 |
258 |
265 |
272 |
279 |
| 73 |
144 |
151 |
159 |
166 |
174 |
182 |
189 |
197 |
204 |
212 |
219 |
227 |
235 |
242 |
250 |
257 |
265 |
272 |
280 |
288 |
| 74 |
148 |
155 |
163 |
171 |
179 |
186 |
194 |
202 |
210 |
218 |
225 |
233 |
241 |
249 |
256 |
264 |
272 |
280 |
287 |
295 |
| 75 |
152 |
160 |
168 |
176 |
184 |
192 |
200 |
208 |
216 |
224 |
232 |
240 |
248 |
256 |
264 |
272 |
279 |
287 |
295 |
303 |
| 76 |
156 |
164 |
172 |
180 |
189 |
197 |
205 |
213 |
221 |
230 |
238 |
246 |
254 |
263 |
271 |
279 |
287 |
295 |
304 |
312 |
Source:
www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.htm
a HGT refers to height in inches |
4. LessStress PrayWell
People have used prayer and other spiritual
practices for their own and others' health concerns for
thousands of years. Scientific investigation of these
practices has begun quite recently, however, to better
understand whether they work; if so, how; and for what
diseases/conditions and populations. The National Center
for Complementary and Alternative Medicine (NCCAM) is
supporting research in this arena.
Many Americans are using prayer and other spiritual
practices. This was confirmed by findings from the
largest and most comprehensive survey to date on
Americans' use of complementary and alternative medicine
(see
Barnes PM et al. in "Sources").
This survey of more than 31,000 adults, released in May
2004 by the National Center for Health Statistics and
NCCAM, found that 36 percent had used complementary
and alternative medicine (CAM), when prayer was not
included in the definition of CAM; when prayer was
included in the definition of CAM, 62 percent had used
CAM (all figures refer to use in the preceding 12
months). Among the respondents:
- 45 percent had used prayer for health reasons.
- 43 percent had prayed for their own health.
- Almost 25 percent had had others pray for them.
- Almost 10 percent had participated in a prayer
group for their health.
Prayer was the therapy most commonly used among all
the CAM therapies included in the survey. The report
also addressed the use of other CAM approaches that can
have a spiritual component, including meditation, yoga,
tai chi, qi gong, and Reiki.1
Stephen E. Straus, M.D., Director of NCCAM, said,
"Prayer and spirituality for the benefit of health are
relied upon by many Americans. NCCAM seeks to develop
strategies to bring the most rigorous and detailed
scientific approaches to studying these and other CAM
practices so that we can understand the health impact
that these practices might have."
Catherine Stoney, Ph.D., a Program Officer in NCCAM's
Division of Extramural Research and Training, oversees
many grants in NCCAM's mind-body portfolio. She noted:
"There is already some preliminary evidence for a
connection between prayer and related practices and
health outcomes. For example, we've seen some evidence
that religious affiliation and religious practices are
associated with health and mortality--in other words,
with better health and longer life. Such connections may
involve immune function, cardiovascular function, and/or
other physiological changes." However, she added, this
is by no means proven: "For some individuals, religious
practices are an effective way of coping with stress,
and the beneficial health effects may come about by
reducing stress. For others, religious practices may not
result in reduced stress or be associated with health
benefits. It can be challenging to separate out these
effects because people have different ideas regarding
the meaning of various practices. For this reason, we
are particularly interested in understanding the impact
of personal, positive meaning on health."
Other challenges in this very new field of research
include:
- The fact that different researchers have defined
prayer, spirituality, and related concepts in
different ways
- A relative lack of standardized questionnaires
(compared with many other fields of medicine)
The Science of Mind-Body Medicine
These practices form a small part of a large domain
(area of knowledge) of CAM: mind-body medicine, which
involves the interaction of mind, brain, other body
systems, behavior, and, ultimately, health and disease.
Some examples of other mind-body practices include
relaxation techniques, hypnosis, various forms of
meditation, yoga, and tai chi. Mind-body medicine is one
of NCCAM's current research priorities. Through this
research, the Center seeks to discover means for
enhancing and accelerating the healing process beyond
the effects of conventional medicine; preventing,
treating, and slowing the progression of diseases and
disorders; reducing the burden of stress-related chronic
illnesses; and enhancing people's resilience and
coping--all toward improving public health and
well-being.
Many mind-body techniques date back to ancient times.
In recent years, science has found evidence that
patients faced with chronic and even terminal
illnesses--particularly conditions like heart disease
and cancer--can learn and utilize a variety of mind-body
practices to achieve symptom relief, a better quality of
life, and, in some cases, improvements in health
outcomes. (To find out more, see NCCAM's backgrounder "Mind-Body
Medicine: An Overview" in "Sources.") The clinical
reports of these effects are supported by a growing body
of basic and clinical research. These studies are aimed
at better understanding the underlying mechanisms at
work at genetic, molecular, and cellular levels. They
look at markers and measures in the body and draw upon
an array of high-technology tools and techniques, such
as brain imaging.
"The growing body of physiological evidence about
these approaches is helping to shatter a long-held
cultural belief in the West that mind and body are
separate," noted Dr. Straus. "Indeed, the potential
exists for safe and effective mind-body practices to add
to the repertoire of conventional medicine. NCCAM is
working to move study in this important field forward."
See also
www.learnwell.org/spirit.htm
What Meditation Is
In meditation, a person learns to focus his attention and
suspend the stream of thoughts that normally occupy the
mind. This practice is believed to result in a state of
greater physical relaxation, mental calmness, and
psychological balance. Practicing meditation can change how
a person relates to the flow of emotions and thoughts in the
mind.
Most types of meditation have four elements in common:
- A quiet location. Many meditators prefer a
quiet place with as few distractions as possible. This
can be particularly helpful for beginners. People who
have been practicing meditation for a longer period of
time sometimes develop the ability to meditate in public
places, like waiting rooms or buses.
- A specific, comfortable posture.
Depending on the type being practiced, meditation can be
done while sitting, lying down, standing, walking, or in
other positions.
- A focus of attention. Focusing
one's attention is usually a part of meditation. For
example, the meditator may focus on a mantra (a
specially chosen word or set of words or Bible text), an
object, or the breath.
- An open attitude. Having an open
attitude during meditation means letting distractions
come and go naturally without stopping to think about
them. When distracting or wandering thoughts occur, they
are not suppressed; instead, the meditator gently brings
attention back to the focus.
Meditation for Health Purposes
Generally, mind-body medicine focuses on:
- The interactions among the brain, the rest of the
body, the mind, and behavior
- The ways in which emotional, mental, social,
spiritual, and behavioral factors can directly affect
health
People use meditation for various health problems, such
as:
- Anxiety
- Pain
- Depression
- Mood and self-esteem problems
- Stress
- Insomnia
- Physical or emotional symptoms that may be
associated with chronic illnesses and their treatment,
such as:
- Cardiovascular (heart) disease
- HIV/AIDS
- Cancer
Meditation is also used for overall wellness.
Looking at How Meditation May Work
Practicing meditation has been shown to induce some
changes in the body, such as changes in the body's "fight or
flight" response. The system responsible for this response
is the autonomic nervous system (sometimes called the
involuntary nervous system). It regulates many organs and
muscles, including functions such as the heartbeat,
sweating, breathing, and digestion, and does so
automatically.
The autonomic nervous system is divided into two parts:
- The sympathetic nervous system
helps mobilize the body for action. When a person is
under stress, it produces the fight-or-flight response:
the heart rate and breathing rate go up, for example,
the blood vessels narrow (restricting the flow of
blood), and muscles tighten.
- The parasympathetic nervous system
creates what some call the "rest and digest" response.
This system's responses oppose those of the sympathetic
nervous system. For example, it causes the heart rate
and breathing rate to slow down, the blood vessels to
dilate (improving blood flow), and activity to increase
in many parts of the digestive tract.
While scientists are studying whether meditation may
afford meaningful health benefits, they are also looking at
how it may do so. One way some types of meditation might
work is by reducing activity in the sympathetic nervous
system and increasing activity in the parasympathetic
nervous system.
Scientific research is using sophisticated tools to learn
more about what goes on in the brain and the rest of the
body during meditation, and diseases or conditions for which
meditation might be useful. There is still much to learn in
these areas. One avenue of research is looking at whether
meditation is associated with significant changes in brain
function. A number of researchers believe that these changes
account for many of meditation's effects.
Based on:
http://nccam.nih.gov/health/meditation/
There was this article in Newsweek about disease prevention
that asked for one hour of meditation a day. I was exercising daily,
I was eating well, but meditation? What is that? I had often
repeated that verse about the meditation of my heart being
acceptable, but that is as far as I got.
There is no doubt that my life is somewhat in disorder. I
experience stress because all the parts of my life do not fit
together well. I have some square pegs in round holes, and that can
be unhealthy and painful. So in meditation I put out my life before
God and He helps me set things straight. He helps me in my
priorities and tells me what is really important and what is
unimportant. He help he put things in my life in order and that is
healing.
As I was walking on my meditation walk, I came across 19 bags of grass
clippings on the curb in True Value bags. The slogan on them read: Help is
just around the corner. But it is amazing how seldom we seek that help from
God. We go on in life, neither turning to the right or left.
After a talk on meditation, a lady came up to me, telling me that she was
healed from paralysis by meditation. For me, meditation reduces the stress
in my life. Meditation can help in both specific and general healing.
Meditation is considering a subject in the mind through serious
reflection and contemplation. It may be healing, leading to goodness and
health. But meditation on negatives can be harmful. Healing meditation
fosters peace and reduces stress by a) putting
all aspects of life into their proper places, and b)
reducing negative thinking which harms the person.
Stress is the internal or external force that causes a person to
become tense, upset or anxious. Meditation is one of the forces that
counteracts stress. It does so by bringing the body, mind and spirit into
peaceful harmony. See also
www.learnwell.org/meditate.htm
5. LessStress SleepWell
Get a Good Night's Sleep
Set a schedule:
Go to bed at a set time each night and get up at the same time each
morning. Disrupting this schedule may lead to insomnia. "Sleeping in" on
weekends also makes it harder to wake up early on Monday morning because
it re-sets your sleep cycles for a later awakening.
Exercise:
Try to exercise 20 to 30 minutes a day. Daily exercise often helps
people sleep, although a workout soon before bedtime may interfere with
sleep. For maximum benefit, try to get your exercise about 5 to 6 hours
before going to bed.
Avoid caffeine, nicotine, and alcohol:
Avoid drinks that contain caffeine, which acts as a stimulant and
keeps people awake. Sources of caffeine include coffee, chocolate, soft
drinks, non-herbal teas, diet drugs, and some pain relievers. Smokers
tend to sleep very lightly and often wake up in the early morning due to
nicotine withdrawal. Alcohol robs people of deep sleep and REM sleep and
keeps them in the lighter stages of sleep.
Relax before bed:
A warm bath, reading, or another relaxing routine can make it easier
to fall sleep. You can train yourself to associate certain restful
activities with sleep and make them part of your bedtime ritual.
Sleep until sunlight:
If possible, wake up with the sun, or use very bright lights in the
morning. Sunlight helps the body’s internal biological clock reset
itself each day. Sleep experts recommend exposure to an hour of morning
sunlight for people having problems falling asleep.
Don’t lie in bed awake:
If you can’t get to sleep, don’t just lie in bed. Do something else,
like reading, watching television, or listening to music, until you feel
tired. The anxiety of being unable to fall asleep can actually
contribute to insomnia.
Control your room temperature:
Maintain a comfortable temperature in the bedroom. Extreme
temperatures may disrupt sleep or prevent you from falling asleep.
See a doctor if your sleeping problem continues:
If you have trouble falling asleep night after night, or if you
always feel tired the next day, then you may have a sleep disorder and
should see a physician. Your primary care physician may be able to help
you; if not, you can probably find a sleep specialist at a major
hospital near you. Most sleep disorders can be treated effectively, so
you can finally get that good night’s sleep you need. Source:
http://www.ninds.nih.gov/health_and_medical/pubs/understanding_sleep_brain_basic_.htm
|
See also
www.learnwell.org/sleep.htm
6. LessStress AbstainWell
Eliminate harmful drugs.
Take care of yourself and others. Substitute joy
for stress, relax and avoid harming yourself.
Harmful drugs include
alcohol, nicotine products, caffeine, misuse of prescription drugs, and illegal
drugs. Three other factors that contributes much to a wellness lifestyle are
relaxing periods during the day, adequate sleep at night, and a positive
spiritual outlook on life.
Review these LearnWell online courses:
SmokeFreed
Why abstain from harmful drugs?
Harmful drugs harm the body and the mind.
Harmful Drugs, Alcohol, Tobacco, Caffeine
All are
drugs and to some degree harm the body and mind. Avoid them completely.
Nicotine is highly addictive. The tar in cigarettes increases a smoker's risk of
lung cancer, emphysema, and bronchial disorders. The carbon monoxide in smoke
increases the chance of cardiovascular diseases. Secondhand smoke causes lung
cancer in adults and greatly increases the risk of respiratory illnesses in
children.
| Nicotine
(NAPS)-Parents naturally worry about the
health and safety of their children. Many parents
teach their kids to avoid getting involved with
drugs, although sometimes adults forget about the
drug most abused by adolescents - nicotine.
Every year, teens continue to light up even
though there is strong public awareness about the
health hazards of smoking. When you're young, it's
hard to think about the consequences of your
actions. Kids don't project that smoking today can
lead to negative effects in their futuresÑincreased
risk of cancer, heart attack, and stroke in
adulthood.
Many kids think they'll just try one cigarette or
two or three. These young smokers believe that
they'll be able to control their habit over time.
Young people may experiment with cigars and chewing
tobacco, which are also dangerous. Others try bidis,
thinking they are a safe alternative to cigarettes.
Colorfully packaged with a variety of flavors
like cinnamon, orange, and chocolate, these
unfiltered cigarettes from India have 28 percent
higher nicotine concentration than regular
cigarettes.
There is good news - the number of teens who
currently smoke has gradually declined since 1996.
But there is also bad news - over 4 million youth
between the ages of 12 and 17 are smokers. In fact,
by the time they leave high school, more than
one-third of graduates are active smokers.
Nicotine is a powerfully addictive drug. Once
your teen is addicted, it will be very difficult to
quit .
The cause of addiction is simple. Nicotine goes
straight to the brain. The human brain has circuits
that control feelings of pleasure. Dopamine - a
brain chemical - contributes to the desire to
consume drugs. Nicotine spikes an increase in
dopamine.
When your teen smokes, he or she inhales the
nicotine. It goes quickly to the brain. In just 10
seconds, the pleasurable effects of smoking reach
peak levels. Within a few minutes, the pleasure is
gone, and the craving for a cigarette begins a new
cycle.
A teen can easily get hooked on nicotine,
although it takes much more effort to quit. Many
kids smokers, they find it hard to stay away from
the drug's effects.
The National Institute on Drug Abuse (NIDA) is
concerned about teen nicotine addiction and is
working to determine the best methods for helping
adolescents quit. NIDA has opened a Teen Tobacco
Addiction Treatment Research Center in Baltimore,
MD, to find the best treatments for young smokers.
Currently, the Center is assessing the nicotine
patch and nicotine gum to see how safe, tolerable,
and effective they are for adolescents. The Center
is also determining whether teens use these quitting
aids properly. At the same time, researchers are
trying to find out whether these therapies work
better alone or in combination with counseling and
group support.
Nicotine addiction is a disease. But it is
preventable. NIDA continues to fund innovative
research to find the most effective treatment and
prevention approaches for adolescents.
In the meantime, not starting to smoke is the
best form of prevention. Talk to your kids about the
threat of smoking. With your guidance, maybe they
won't light up.
For more information, visit the National
Institute on Drug Abuse's web site at
http://www.drugabuse.gov/ or call the National
Clearinghouse for Alcohol and Drug Information at
1-800-729-6686. Source:
http://www.drugabuse.gov/Published_Articles/Nicotinethreat.html
|
|
See also
www.learnwell.org/drugfree.htm
7.
LessStress ThinkWell
Stress and Helping Others
Self-centered behavior is one of the
causes of stress, while altruistic behavior reduces stress. Stress affects most
body systems and is one of the causes of many diseases. Lack of life purpose,
unhealthy lifestyles and negative thinking patterns contribute to stress.
Vengeful behavior is stressful, forgiveness heals stress.
Focusing away from oneself reduces
life stress. Helping someone makes you forget your own problems. It empowers
you, gives you a courage, purpose and peace of mind. But in this, like in
everything, it is important to pace yourself, for excessive care-giving can
cause stress.
Have you ever noticed that, while one person
sees a situation as a problem, another views
it as a challenge? Research shows that
adults who are optimistic maintain higher
levels of mental and physical health than
those who are more negative. There seems to
be a self-fulfilling prophecy at work: When
a person sees a stressor as a problem or
crisis it is likely to become a crisis
because he or she feels unable to cope. But
when a person sees an event as something
that can be managed, he or she is likely to
act quickly to solve a problem before it
exhausts her or his energy. In other words,
how people perceive the situation influences
how they react.
It is not clear what enables some people
to "see a glass half full" while others "see
it half empty." Outlook may be affected by
the person's sense of autonomy and
control--feeling independent and in control
of daily life. People who feel in control
are more likely to believe they can handle a
situation and are able to prevent it from
becoming stressful. People who look at a
situation as something that can be handled
are confident that it will be resolved and
takes steps to confront or solve the
problem; this may prevent the situation from
becoming worse.
Although it is important to maintain
autonomy and control, it may also be
important to recognize when situations
cannot be controlled. This avoids increased
frustration and tension. When a solution is
out of reach, the most effective coping
strategy may be to change your outlook by
"letting go," rather than by forcing a
solution. Relaxation exercises help in
releasing tension.
Another option is to reframe the
situation, that is, to look at it in a
different, more positive light. This
technique often helps a person to accept and
to feel better about the situation.
To reframe a situation means to look at
what is happening with a different, more
positive attitude. When individuals and
families keep a positive outlook they can
stand up to stress more easily. Some
examples of how you can reframe certain
situations appear in Table 1. Add your own
examples at the end of the list.
| Table 1.
Reframing |
| NEGATIVE OUTLOOK |
POSITIVE REFRAME |
| stubborn |
determined |
| stingy |
thrifty |
| bossy |
a leader |
| loud |
uninhibited |
| shy |
quiet |
| picky |
attends to details |
| won't follow rules |
creative/innovative |
| talks too much |
outgoing |
|
There are times when reframing doesn't
fit the situation. There are also times when
it seems almost impossible to feel positive.
You may not be able to change the situation
or even to look at in a positive light, but
it may be helpful to take walks outdoors and
to try to appreciate the enjoyable aspects
of life. Sometimes taking stock of personal
and family strengths and assets helps us to
appreciate the positive.
- Make a list of the things you enjoy
about your life.
- With your family, discuss the things
you enjoy about being together, and the
things you like about each other.
- Talk about the things you and your
family are looking forward to in the
future--events, activities,
celebrations. Explore ways you can
continue to show your appreciation for
your individual and family strengths.
|
|
|
Source:
http://www.cdc.gov/nasd/docs/d000001-d000100/d000011/d000011.html
8.
LessStress Goals
A. My Health
Data
Fill
in the blanks or circle the correct
1. I walk or exercise _____
minutes daily.
2. I am physically flexibile Yes,
Somewhat, No.
3. My resting heart rate is
____beats/minute.
4. I eat ___ cups of
fruit/vegetables daily.
5. My total cholesterol is
_____mg/dL
6. My LDL level is ____mg/dL
7. My HDL level is ____mg/dL
8. My triglycerides are ___mg/dL
9. My blood glucose is ___mg/dL
10. My BMI is ____.
11. My blood pressure is ________
12. I pray or meditate ___ minutes
daily.
13. I sleep ___ hours daily.
14. I use tobacco. Yes, No
15. I misuse alcohol, Yes, No
16. I use harmful drugs: Yes,
No
17. I use prescription medications
for
cholesterol Yes, No.
diabetes
Yes, No.
blood pressure Yes, No.
Other _____________________
18. I think positively.
Yes, Somewhat, No
19. My level of group support is:
Good Limited, Absent
20. Some of my distress comes
from: Finances, Marriage, Divorce, Social
problems, Illness, Limited fitness, Job, I have no distress,
other ______________________
21. I am _____ years old.
22. I am: male, female.
B. Desirable Goals
Check where you meet the
standards:
1.
__30-60
2.
__Yes
3. __50-80
4. __2.5
5. __180 or less
6.__140 or less
7. __40 or more
8.__ 150 or less
9.__ 77-120
10.__18-24
11.__120/80 or less
12. __15-30
13. __7-8
14. __No
15. __No
16.__ No
17.__Varied
18.__Yes
19.__Good
20.__Varied
21.__Varied
22.__Varied
C. Make Changes
1. Exercise or walk at
least 30 minutes daily.
2. Eat a variety of
unrefined fruit, vegetables, grain products and proteins to maintain
ideal body weight.
3. Use
meditation/prayer, sleep, drugfree living and positive thinking to
reduce your stress.
|
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LearnWell Resources, Inc, a California nonprofit public benefit 501(c)(3) corporation,
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December 23, 2006
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