IHC chapter 12 4th edition

Lifestyle Management

1. Unit 5
Behaviors for Success

2. Chapter 12
Lifestyle Management

3. Healthy Lifestyle
•Wellness largely under personal control
•Personal habits influence incidence of heart
disease, cancer, chronic lower respiratory
diseases, and stroke
•Importance of personal responsibility
•Practicing good health habits especially
important for health care workers

4. Habits and Health
•Change not always easy
•Be patient with self
•Set reasonable goals
•Focus on positive
•Track progress
•Plan rewards

5. Diet and Nutrition
•Diet
–Type of foods individual habitually eats
•Nutrition
–Process of obtaining food necessary for health
and growth

6. Diet and Nutrition
•Nutrients
–Substances body uses to grow and function
–Good diet provides all necessary nutrients

7. Diet and Nutrition
•Essential nutrients
–Proteins
–Carbohydrates
–Fats
–Vitamins
–Minerals
–Water

8. Question
•Which of the following classes of nutrients
provides the body with immediate energy?
A.Proteins
B.Fats
C.Carbohydrates

9. Answer
•C. Carbohydrates
•Carbohydrates
–Provide immediate energy
•Proteins
–Build and maintain body structures
•Fats
–Provide concentrated form of energy

10. Question
•Which of the following vitamins plays an
important role in preventing infection?
A.Vitamin A
B.Vitamin B
12
C.Vitamin C

11. Answer
•A. Vitamin A
•Vitamin A
–Helps prevent infection

12. Question
•Which of the following vitamins does the
body need so it can absorb calcium?
A.Vitamin B
6
B.Vitamin C
C.Vitamin D

13. Answer
•C. Vitamin D
•Vitamin D
–Enables body to absorb calcium

14. Diet and Nutrition
•Fiber
–Food content that cannot be fully digested
–Helps maintain healthy bowel
•Calories
–Measure of potential energy food can provide

15. Diet and Nutrition
•Processed foods
–Foods packaged in boxes, cans, or bags
–Many are high in sodium and/or trans fats
•Trans fats (hydrogenated oils)
–Raise low-density lipoprotein (LDL) and lower
high-density lipoprotein (HDL)

16. Diet and Nutrition
•Cholesterol
–Fatty substance that can clog arteries
–Major source is trans fats

17. Question
•What is the daily adequate intake level of
sodium recommended for most adults?
•A. 1000 mg.
•B. 1500 mg.
•C. 2000 mg.

18. Answer
•B. 1500 mg.

19. Choose My Plate
•Eating guidelines developed by U.S.
Department of Agriculture
•Individuals determine amounts they should
eat
–choosemyplate.gov

20. Choose My Plate
•Major food groups on plate icon:
–Vegetables
–Grains
–Proteins
–Fruits
–Dairy

21. Types of Diets
•Low-salt
–Helps reduce blood pressure
•Low-fat
–Helps prevent accumulation of fat in arteries

22. Types of Diets
•Vegetarianism
–Plant-based only (vegan)
•No animal-based foods
–Lacto-vegetarian
•Plant-based plus milk products

23. Types of Diets
•Vegetarianism
–Lacto-ovo vegetarian
•Plant-based plus eggs and dairy products
–Flexitarian
•Includes small amounts of animal products

24. Types of Diets
•DASH diet
–Eating plan endorsed by National Heart, Lung,
and Blood Institute
–Reduces fats and sodium (salt)

25. Types of Diets
•Mediterranean diet
–Emphasizes fruits and vegetables
–Substitutes olive oil for saturated fats
–Substitutes herbs and spices for salt
–Small portions of nuts
–Eat very little red meat
–Eat fish or shellfish at least twice a week

26. Question
•True or False:
–It is impossible to get enough protein when
following a total plant-based diet.

27. Answer
•False
•Several plant-based protein sources
–E.g., soy products, dried beans, nuts

28. Food Labels
•Provide information about nutrients
•But can be confusing
•“Natural” may not be healthy

29. Organic Foods
•Organic
–Methods used for growing and processing foods
•Use natural fertilizers
–Rather than chemical
•Use birds and traps to catch insects
•Hand weed
•Give animals organic feed
•Do not give animals drugs or growth hormones

30. Question
•True or False:
–Organic foods tend to be more expensive than
traditionally grown foods.

31. Answer
•True
•Organic foods are more expensive to grow
–Therefore cost more for consumer

32. Healthy Eating Habits
•Eat moderate amounts
•Look for nutritional value
•Avoid excessive salt and sugar
•Eat adequate fiber
•Avoid fast food and junk food
•Drink sufficient water

33. Question
•True or False:
–Water makes up more than half of the average
adult’s body.

34. Answer
•True
•Water makes up 55% to 65% of average
adult’s body
–Percent even higher for older adults

35. Maintaining Normal Weight
•Healthy nutrition and weight contribute to
wellness and disease prevention
•Majority of Americans overweight or obese
•Excess weight can cause discomfort and
serious conditions and diseases

36. Question
•True or False:
–Overweight children tend to become overweight
adults.

37. Answer
•True
•Overweight children tend to have weight
problems when adults

38. Maintaining a Normal Weight
•Body mass index (BMI)
–Method to determine relationship of weight to
height
•Overweight
–BMI of 25.0 to 29.9
•Obese
–BMI of 30.0 or higher

39. Weight and Health Problems
•Conditions related to overweight and
obesity
–High blood pressure
–Type 2 diabetes
–Heart disease
–Stroke

40. Weight and Health Problems
•Conditions related to overweight and
obesity:
–Osteoarthritis
–Sleep apnea
–Certain cancers
–Depression

41. Maintaining a Normal Weight
•Why Americans are overweight
–Increase in amount of food eaten
–Availability of inexpensive, high-calorie food
–Heavy use of cars and labor-saving devices
–Lack of active recreational activities
–Increase in time with television, computers,
and video games

42. Weight Loss
•Reduce number of calories
•Increase amount of exercise
–Calories burned
•Increase muscle mass
•Eliminate stress and emotional triggers
•Continue to consume essential nutrients

43. Question
•What is the main reason why increasing
muscle mass helps with weight control?
A.Individuals with more muscle tend to exercise
more
B.Muscle tissue requires more calories to
support itself than fat tissue
C.The exercise used to produce muscle tissue
burns calories

44. Answer
•B. Muscle tissue requires more calories to
support itself than fat tissue
•Muscle tissue burns more calories than fat
tissue
–Even when at rest

45. Eating Disorders
•Anorexia nervosa
–Distorted belief that one is overweight
–Can be life-threatening
•Bulimia
–Compulsive eating of large amounts followed
by vomiting or using laxatives

46. Eating Disorders
•Binge eating
–Compulsive eating of large amounts of food

47. Physical Activity
•Health benefits
–Promotes feelings of well-being
•Endorphins
–Relieves stress
–Improves sleep
–Increases energy

48. Physical Activity
•Health benefits
–Reduces symptoms of arthritis
–Helps prevent lower back pain, heart disease,
and osteoporosis

49. Question
•Which of the following conditions refers to
the loss of bone density?
A.Osteoporosis
B.Osteoarthritis
C.Osteomalacia

50. Answer
•A. Osteoporosis
•Osteoporosis
–Condition in which bones lose density
•Become more likely to fracture

51. Physical Activity
•Recommended amounts of exercise:
–Adults
•30 minutes at least 5 days per week
–Children and teens
•60 minutes per day

52. Physical Activity
•Aerobic exercise
–Forces heart muscle to work
•Increases strength
•Target heart rate for healthy person: 220 minus the
individual’s age

53. Sleep
•Adequate amounts necessary for body to
recuperate
–Provides energy and increases productivity
–Mental recuperation takes place during last
hours of sleep
–6 to 9 hours for most adults

54. Sleep
•Improving sleep
–Avoid caffeine
–Avoid stressful activities before bedtime
–Increase personal efficiency to make more time
for sleep
–Engage in physical activity
–Develop bedtime routine

55. Question
•True or False:
–Vigorous physical activity just before bedtime
can help promote sleep.

56. Answer
•False
•Vigorous activity just before bedtime can
interfere with sleep
–Avoid

57. Preventive Measures
•Routine health checkups
•Periodic screening for risks
•Regular visits to dentist
•Early treatment of illness
•Immunizations

58. Question
•True or False:
–Gum infections can spread to other parts of the
body.

59. Answer
•True
•Dental infections can spread to other parts
of body
–Including heart

60. Stress in Modern Life
•Stress
–Body’s reaction when it responds to danger
•Real or imagined
•Physical changes
–Increased heart rate
–Elevated blood pressure

61. Stress in Modern Life
•Physical changes
–Raised blood sugar
–Dilation of blood vessels and pupils of eyes
•Some evidence exists linking stress and
certain illnesses
–Stress over time may weaken immune system

62. Stress in Modern Life
•Stressors
–External
•Factors beyond individual’s control
–Internal
•Self-generated
•Under individual’s control

63. Health Care Work Stressors
•Stress in the workplace
–Interaction with patients
–Must remain calm
–Must constantly be attentive
–Need to perform tasks accurately
–Work under time constraints
–React to changing conditions

64. Question
•True or False
•Stress is always negative and should be
avoided whenever possible.

65. Answer
•False
•Stress can be a positive reaction, as in an
emergency when quick thinking and action
are necessary.

66. Dealing with Stress
•Set priorities
•Use time management strategies
•Practice muscle relaxation techniques
•Try meditation
–Clearing mind of thoughts
•Develop positive attitude

67. Minimizing Health Risks
•Smoking
–Contributes to nearly half a million deaths
annually
–Nicotine
•Physically addictive

68. Minimizing Health Risks
•Smoking
–Methods for quitting
•Support groups
•Hypnosis
•Medications, skin patches, or gum

69. Question
•The main reason that smokers have
difficulty quitting is that
A. they enjoy smoking
B. they lack will power
C. Nicotine is physically addicting which
makes smoking difficult to quit

70. Minimizing Health Risks
•Substance abuse
–Growing problem among health care
professionals
•Easy access to medications
•Stressful job conditions
•Desire to self-medicate
•Perceived ability to improve work performance
•Ability to call in prescriptions

71. Minimizing Health Risks
•Consequences of substance abuse:
–Blackouts
–Memory loss
–Inability to perform
–Unethical behavior
•E.g., stealing drugs from patients
–Loss of job and career
–Prison

72. Minimizing Health Risks
•Occupational hazards
–Use proper body mechanics to avoid injury
–Protect self against infection
–Practice environmental safety
–Use computer safely

73. Minimizing Health Risks
•Practice safe sex
•Take precautions against:
–HIV
–Genital herpes
–Other sexually transmitted diseases

74. Minimizing Health Risks
•Burnout
–Physical and emotional exhaustion
–Work-related
–Examples of behavioral changes:
•Negative feelings about work
•Increased absences from work
•Physical symptoms
•Committing errors

75. Minimizing Health Risks
•Burnout
–Some causes:
•Long hours
•Difficult work conditions
•Inadequate emotional support
•Emotional involvement with patients
•No time for recreational activities

76. Question
•If Jan thinks she may be suffering burnout,
which action is likely to be the most
helpful?
•A. Make time each day to spend walking
her dog.
•B. Tell her supervisor she needs time off.
•C. Have a glass of wine at the end of her
workday.

77. Answer
•A. Spending time in physical activity and
sharing it with a pet would likely be the
most helpful.

78. Helping Patients Develop Healthy
Lifestyles
•Serve as role model
•Provide patient education
•Share information about healthy habits