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Better Health For A Lifetime

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Better Health For A Lifetime

  1. 1. Better Health for a Lifetime By Dr. Michael Vanella
  2. 2. Studies say … <ul><li>When we become stressed and our lives become hectic is when we have to take the best care of our bodies. </li></ul><ul><li>However studies show that it’s at this time that we: </li></ul><ul><ul><li>Eat poorly </li></ul></ul><ul><ul><li>Sleep less </li></ul></ul><ul><ul><li>Give up exercising </li></ul></ul>
  3. 3. What this means <ul><li>Our performance is undermined </li></ul><ul><li>Makes us vulnerable to health problems such as: </li></ul><ul><ul><li>Cancer </li></ul></ul><ul><ul><li>Heart disease </li></ul></ul><ul><ul><li>Substance abuse </li></ul></ul><ul><ul><li>Obesity </li></ul></ul>
  4. 4. Sleeping Tips
  5. 5. Indications of insomnia <ul><li>Taking more than 30 to 45 minutes to fall asleep </li></ul><ul><li>Waking up many times each night </li></ul><ul><li>Waking up early and being unable to fall back to sleep </li></ul><ul><li>Waking up feeling tired </li></ul>
  6. 6. Turn off work <ul><li>You can’t sleep soundly </li></ul><ul><li>with your mind still at work. If your body has left the job, your mind should, too. You need and deserve </li></ul><ul><li>time to refresh yourself and enjoy life. </li></ul>
  7. 7. Stay away from <ul><li>Avoid evening brain </li></ul><ul><li>stimulation or stressful </li></ul><ul><li>activities: </li></ul><ul><li>Balancing checkbooks </li></ul><ul><li>Reading thrillers </li></ul><ul><li>Playing computer games </li></ul><ul><li>Violent movies </li></ul>
  8. 8. Calm yourself <ul><li>Take time at the end of </li></ul><ul><li>your day: </li></ul><ul><li>Meditation </li></ul><ul><li>Prayer </li></ul><ul><li>Reading </li></ul><ul><li>Relaxation techniques </li></ul><ul><li>Talking to a loved one </li></ul>
  9. 9. <ul><li>The keys to getting the great night’s sleep you deserve – every night takes planning. </li></ul><ul><li>Your mind and body will thank you for it. </li></ul>I love it when a plan comes together
  10. 10. Eating Tips
  11. 11. Avoid fast food <ul><li>In 1970 Americans spent 6 billion dollars on fast food. </li></ul><ul><li>In the year 2000 more than 110 billion was spent on fast food. </li></ul><ul><li>We spend more on fast food than we do on higher education, personal computers, software, new cars, movies, videos, newspapers, recorded music, and books. </li></ul>
  12. 12. Avoid sweets for energy <ul><li>A 4-oz. candy bar plus a can of cola suppresses the immune system for up to 6 hours. </li></ul><ul><li>Consider foods that are more complex and thus digest more slowly, such as light proteins, vegetables, or small amounts of fruit. </li></ul>
  13. 13. Food substitutions <ul><li>White bread - Little nutritional value. A better choice is whole wheat or multi-grain bread. </li></ul><ul><li>Table salt - Most nutrients removed. Try sea salt with 70 naturally occurring minerals. </li></ul><ul><li>Omega 3 fats enhance the immune function: Salmon, tuna, organic flax seed, avocados, mangos, raw nuts, free-range eggs, and sea vegetables. </li></ul>
  14. 14. Eat your fruits & vegetables <ul><li>Medical literature has </li></ul><ul><li>over 4000 published </li></ul><ul><li>articles on the benefits of </li></ul><ul><li>eating fruits and </li></ul><ul><li>vegetables to treat </li></ul><ul><li>disease. </li></ul>
  15. 15. Try tea for a change <ul><li>During stressful times </li></ul><ul><li>coffee helps to keep us </li></ul><ul><li>going. </li></ul><ul><li>Drinking tea for 6 weeks </li></ul><ul><li>helps lower post stress </li></ul><ul><li>cortisol levels and increase </li></ul><ul><li>relaxation. </li></ul>
  16. 16. A little means a lot <ul><li>Making small changes to </li></ul><ul><li>your diet can make a </li></ul><ul><li>world of difference to </li></ul><ul><li>your health. </li></ul>
  17. 17. Weight Loss
  18. 18. Enemy #1 <ul><li>This is the number one enemy in weight loss. </li></ul><ul><li>The SCALE! </li></ul><ul><li>It only tells if you are losing weight. </li></ul><ul><li>It doesn’t tell you if you are losing fat or muscle. </li></ul>
  19. 19. Fat not Muscle <ul><li>When you lose weight you want to lose fat, not muscle. </li></ul><ul><li>The reason is because muscle controls your metabolism. The more muscle you have the higher your metabolism. </li></ul><ul><li>Your metabolism determines how much fat you burn. </li></ul>
  20. 20. How to measure <ul><li>To measure your progress you should use measurements, not weight loss. </li></ul><ul><li>Use calipers to check your percentage of body fat. </li></ul><ul><li>Or use girth measurements. </li></ul>
  21. 21. Surprise <ul><li>You will find as your </li></ul><ul><li>body becomes more </li></ul><ul><li>lean your weight loss </li></ul><ul><li>will diminish, but your </li></ul><ul><li>size will continue to </li></ul><ul><li>shrink. </li></ul>
  22. 22. Exercising Tips
  23. 23. Benefits of exercise <ul><li>Lowers blood pressure and cholesterol </li></ul><ul><li>Improves circulation </li></ul><ul><li>Improves calcium storage and bone density </li></ul><ul><li>Increases your energy </li></ul><ul><li>Slows down the aging process </li></ul><ul><li>Improves mood and outlook </li></ul>
  24. 24. Arthritis prevention <ul><li>Exercise is the best form of treatment for arthritis and its prevention </li></ul><ul><li>It strengthens the muscular support around the joints </li></ul><ul><li>Maintains joint mobility and function </li></ul><ul><li>Increases flexibility and endurance </li></ul>
  25. 25. Exercise to relax <ul><li>Engaging in physical activity helps relieve the tension that can build up by the end of the day. </li></ul><ul><li>The more tension you feel, the more vigorously you may need to exercise. </li></ul><ul><li>If you exercise in the evening, do so at least 3 hours before bedtime. </li></ul>
  26. 26. Take walking breaks <ul><li>Just as some people take smoking breaks </li></ul><ul><li>You take walking breaks. </li></ul><ul><ul><li>Lessens the affects of stress on the nervous system </li></ul></ul><ul><ul><li>Reduces attention deficits </li></ul></ul><ul><ul><li>Decreases aggression </li></ul></ul>
  27. 27. Get the best of both worlds <ul><li>Exercise affects both </li></ul><ul><li>mind and body while </li></ul><ul><li>getting into good </li></ul><ul><li>physical shape. </li></ul>
  28. 28. Implementing
  29. 29. How do I do it all? <ul><li>It’s impossible to do everything you need to do to stay healthy while keeping a job, family, and friends. </li></ul><ul><li>However you can make small changes to help make yourself healthier. </li></ul>
  30. 30. Ch … ch … changes <ul><li>When making changes to any part of your lifestyle do so in bite size chunks. </li></ul><ul><li>Change/add 1-2 items a week to help make them permanent. </li></ul><ul><li>Wait 1-2 weeks before adding something new. </li></ul>
  31. 31. The BIG question <ul><li>6 months are going to go by </li></ul><ul><li>Do you want to be in a better or worse place? </li></ul><ul><li>You decide. </li></ul>