Maintaining a Healthy Maintaining a Healthy LifestyleLifestyle

A college education is an A college education is an investment in your future. investment in your future. Plan to live a long and healthy Plan to live a long and healthy life to enjoy your investment. life to enjoy your investment.

In the 21In the 21stst Century, it is Century, it is predicted that you could live to predicted that you could live to be 100 years old. be 100 years old.

Plan your life as if you will live Plan your life as if you will live to be 100 years old to be 100 years old and and healthy.healthy.

Keys to Good HealthKeys to Good Health

NutritionNutrition ExerciseExercise Avoid Addictions to Smoking, Alcohol Avoid Addictions to Smoking, Alcohol

and Drugsand Drugs Protect Yourself from Disease Protect Yourself from Disease Get Enough SleepGet Enough Sleep Manage Stress Manage Stress

Nutrition: You Are What You EatNutrition: You Are What You Eat

Aim for a Healthy Weight Aim for a Healthy Weight

What is the best way to What is the best way to maintain a healthy weight?maintain a healthy weight?

Maintain a healthy weight Maintain a healthy weight through:through: Healthy eatingHealthy eating Exercise Exercise

Calculate Your Body Mass Calculate Your Body Mass Index (BMI)Index (BMI) A common method of evaluating your A common method of evaluating your

weightweight BMI= 705 X Body Weight Divided By BMI= 705 X Body Weight Divided By

(Height X Height) (Height X Height)

BMI BMI

Less than 18.5Less than 18.5

18.5-24.918.5-24.9

25-29.925-29.9

30 and above 30 and above

Under weightUnder weight

Normal weightNormal weight

OverweightOverweight

ObeseObese

Be Physically ActiveBe Physically Active Each Day Each Day

Adults Need 30-60 Minutes of Adults Need 30-60 Minutes of Moderate Activity Each DayModerate Activity Each Day Moderate activity is one that requires as Moderate activity is one that requires as

much energy as walking 2 miles in 30 much energy as walking 2 miles in 30 minutes minutes

Newer recommendations are Newer recommendations are for an hour of exercise each for an hour of exercise each day!day!

Nutrition Test: Part IIINutrition Test: Part III

How many teaspoons of sugar How many teaspoons of sugar are in a can of soda?are in a can of soda?

There are 9 teaspoons of There are 9 teaspoons of sugar in a can of soda!sugar in a can of soda!

Meat, Poultry, Fish, Dry Meat, Poultry, Fish, Dry Beans, Eggs, NutsBeans, Eggs, Nuts 2-6 ounces recommended2-6 ounces recommended

One quarter cup of cooked dry beansOne quarter cup of cooked dry beans One eggOne egg 1 tablespoons peanut butter1 tablespoons peanut butter One half ounce of nutsOne half ounce of nuts

Suggestions for Healthy Food Suggestions for Healthy Food ChoicesChoices Two thirds of the dinner plate should be Two thirds of the dinner plate should be

covered with fruits, vegetables, whole covered with fruits, vegetables, whole grains and beansgrains and beans

Eat a variety of grains daily, especially Eat a variety of grains daily, especially whole grainswhole grains

Limit solid fats such as butter, Limit solid fats such as butter, margarine and lard margarine and lard

Suggestions for Healthy Food Suggestions for Healthy Food ChoicesChoices Moderate your intake of sugarModerate your intake of sugar Choose and prepare foods with less saltChoose and prepare foods with less salt

caloriescalories

12 oz. Soda or beer = 150 calories12 oz. Soda or beer = 150 calories Small bag of chips (1.5 oz) = 230 caloriesSmall bag of chips (1.5 oz) = 230 calories Small candy bars = 300 calories eachSmall candy bars = 300 calories each A large pepperoni pizza = 1400 caloriesA large pepperoni pizza = 1400 calories A large hamburger = 500 caloriesA large hamburger = 500 calories A large order of fries = 450 caloriesA large order of fries = 450 calories

Avoid AddictionsAvoid Addictions

SmokingSmoking Alcohol Alcohol DrugsDrugs

Smoking is the leading cause Smoking is the leading cause of preventable death in the of preventable death in the United StatesUnited States

About 430,000 Americans die About 430,000 Americans die each year from smoking each year from smoking related illnesses.related illnesses.

Imagine 4 jumbo jets each Imagine 4 jumbo jets each carrying 400 persons crashing carrying 400 persons crashing each day. This is how many each day. This is how many people die each year from people die each year from smoking related illnesses. smoking related illnesses.

Smoking Is Related to Many Smoking Is Related to Many Illnesses:Illnesses:

Respiratory SystemRespiratory System Heart and Heart and

Circulatory SystemCirculatory System StrokesStrokes Eyes and VisionEyes and Vision CancerCancer OsteoporosisOsteoporosis

Damages Damages Developing FetusDeveloping Fetus

Facial Wrinkling Facial Wrinkling

Increase Your Life by 10 Increase Your Life by 10 Years:Years:

Refrain from smoking.Refrain from smoking. Maintain a healthy diet.Maintain a healthy diet. Exercise regularly. Exercise regularly.

Be Careful with Alcohol Be Careful with Alcohol

Responsible DrinkingResponsible Drinking Abuse of alcohol is the number one Abuse of alcohol is the number one

health problem facing college students health problem facing college students todaytoday

The leading cause of death among The leading cause of death among college students is alcohol related car college students is alcohol related car accidentsaccidents

Some ProblemsSome Problems

Excessive drinking is a factor in poor Excessive drinking is a factor in poor college performance and high drop out college performance and high drop out rates.rates.

Heavy drinking causes brain damage Heavy drinking causes brain damage and interferes with memory. and interferes with memory.

Blood Alcohol Concentration Blood Alcohol Concentration (BAC)(BAC) Legal BAC is .08Legal BAC is .08 How many drinks is .08?How many drinks is .08?

BACBAC

Most people reach .05 BAC with one or Most people reach .05 BAC with one or two drinks.two drinks.

How much is one drink?How much is one drink?

One Drink Is:One Drink Is:

One l2 ounce can of beerOne l2 ounce can of beer One 4 ounce glass of wineOne 4 ounce glass of wine 1.5 ounces of distilled spirits (whiskey, 1.5 ounces of distilled spirits (whiskey,

vodka, rum) vodka, rum)

BACBAC

.08 driving under the .08 driving under the influenceinfluence

.2 a person passes out.2 a person passes out .3 a person lapses .3 a person lapses

into a comainto a coma .4 death is likely .4 death is likely

from alcohol poisoningfrom alcohol poisoning

Factors Affecting BACFactors Affecting BAC How rapidly you drinkHow rapidly you drink Type of drinkType of drink Temperature of drinkTemperature of drink FoodFood Size and genderSize and gender AgeAge EthnicityEthnicity Other drugsOther drugs

Symptoms of AlcoholismSymptoms of Alcoholism

Drinking more than intendedDrinking more than intended

Persistent desire to drinkPersistent desire to drink

Unsuccessful attempts to quitUnsuccessful attempts to quit

AbsenteeismAbsenteeism

Decreased performance at Decreased performance at work or school work or school

Get HelpGet Help

Family doctorFamily doctor College Health OfficeCollege Health Office See the Health Section of the College See the Health Section of the College

Success Web Site for related links to Success Web Site for related links to Alcoholics Anonymous and other Alcoholics Anonymous and other suggestions for helpsuggestions for help

Be Careful with OtherBe Careful with Other Drugs Too Drugs Too

Taking drugs interferes with Taking drugs interferes with concentration and memory. concentration and memory.

Taking drugs interferes with Taking drugs interferes with accomplishing your goals and dreams.accomplishing your goals and dreams.

Is it worth it? Ask yourself Is it worth it? Ask yourself these questions:these questions:

Are the benefits greater than the Are the benefits greater than the problems?problems?

Will I experience more pleasure than Will I experience more pleasure than pain?pain?

Will the drug do more harm than good?Will the drug do more harm than good?

Protect Yourself fromProtect Yourself from AIDS and Other STD’s AIDS and Other STD’s

What is AIDS?What is AIDS?

It is the acquired imunodeficiency It is the acquired imunodeficiency syndrome. syndrome.

It is the disease you get when HIV It is the disease you get when HIV destroys the immune system.destroys the immune system.

There is no cure. There is no cure.

How is AIDS acquired?How is AIDS acquired?

Sex without a condomSex without a condom Sharing a needle or syringe to inject Sharing a needle or syringe to inject

drugsdrugs Blood transfusions (small risk)Blood transfusions (small risk) Mothers can pass on the virus to their Mothers can pass on the virus to their

babies babies

STD’s can causeSTD’s can cause

CancerCancer Impaired fertilityImpaired fertility Premature birthPremature birth Infant fatalityInfant fatality DisabilityDisability

STD’S Affect one out of Every STD’S Affect one out of Every 6 Adults6 Adults

Get Enough Sleep Get Enough Sleep

It is important for learning and brain It is important for learning and brain function function

It is important for good healthIt is important for good health

Lack of Sleep CausesLack of Sleep Causes

Difficulties with memory and learningDifficulties with memory and learning Increased irritabilityIncreased irritability AccidentsAccidents IllnessIllness Lack of energy Lack of energy StressStress

So, Stay Up Late AndSo, Stay Up Late And

Be TiredBe Tired

SickSick

The immune system does not workas well.

Depressed and IrritableDepressed and Irritable

Risk an AccidentRisk an Accident

Lack of sleep causesLack of sleep causes

Weight gainWeight gain Rapid agingRapid aging

During the Gulf War, sleep deprivedsoldiers fired on their own buddy'stanks.

Mental performance degrades by 25% in every 24-hour sleepless period.

Staying up late and cramming Staying up late and cramming for a test is probably not a for a test is probably not a good idea!good idea!

Keys to Success:Keys to Success:Live to be 100Live to be 100

How to live to be 100 years oldHow to live to be 100 years old

Life ExpectancyLife Expectancy

A male baby born today can expect to live 76.4 years;a baby girl, 83.25 years.

At 35 years of age, a person’slife expectancy rises to 78.96 for males and 89.78 for females.

At age 122,Jeanne Calmentwas the oldest person in the world.

Jeanne Calment, 122Jeanne Calment, 122

Took up fencing at age 85Took up fencing at age 85 Rode a bike at age 100Rode a bike at age 100 Released a RAP CD at age 121Released a RAP CD at age 121 Spirited and mentally sharpSpirited and mentally sharp Famous for funny saying such as, “I’ve Famous for funny saying such as, “I’ve

never had but one wrinkle, and I’m never had but one wrinkle, and I’m sitting on it.”sitting on it.”

Ways to Live to Be 100Ways to Live to Be 100

If you smoke, make quitting If you smoke, make quitting your top priorityyour top priority

Reduce fats and cholesterolReduce fats and cholesterol Do aerobic exercise 3 to 5 times a Do aerobic exercise 3 to 5 times a

weekweek Emphasize fruits and vegetables in the Emphasize fruits and vegetables in the

diet diet

Ways to Live to be 100Ways to Live to be 100

Get cancer screeningGet cancer screening Never go on a fad dietNever go on a fad diet Eat less meatEat less meat Get enough sleepGet enough sleep RelaxRelax Be an optimistBe an optimist

Stress and RelaxationStress and Relaxation

Is the removal of all stress Is the removal of all stress helpful?helpful?

Stress can be motivationStress can be motivation

Two Kinds of StressTwo Kinds of Stress

DistressDistress

EustressEustress

BY DR. HANS SELYE

DistressDistress

What are some examples of What are some examples of distress?distress?

Rate the StressRate the Stress

LowLow MediumMedium HighHigh

TestsTests Money and billsMoney and bills ChildrenChildren WorkWork TrafficTraffic TelephoneTelephone

What is stress for one person What is stress for one person is not necessarily stress for is not necessarily stress for anotheranother

Where is the stress?Where is the stress?

Could it be in your head? It is Could it be in your head? It is how we look at the situation.how we look at the situation.

If you think your life is disconnected,Your thinking may be misdirectedFor living, you see,Is as it should beIt’s just not what you expected.

BY OLIVER, A RATIONALPSYCHIATRIST

What are the symptoms of What are the symptoms of stress?stress?

Stress SymptomsStress Symptoms

InsomniaInsomnia Muscle tensionMuscle tension Digestive problemsDigestive problems Raised blood pressureRaised blood pressure Cold handsCold hands Health problemsHealth problems

Stress interferes with learning Stress interferes with learning and studyand study

3 Ways to Deal with Stress3 Ways to Deal with Stress

Exercise uses up the stress hormonesExercise uses up the stress hormones Stress reducing thoughtsStress reducing thoughts Physical relaxationPhysical relaxation

ExerciseExercise

Moving burns the stress Moving burns the stress hormoneshormones

Make exercise such as a brisk Make exercise such as a brisk walk for 30 minutes, a part of walk for 30 minutes, a part of your daily routine.your daily routine.

Find some activity that you Find some activity that you like.like.

Stress Reducing ThoughtsStress Reducing Thoughts

ABC’S of EmotionsABC’S of Emotions

Fact or eventFact or event Self statementSelf statement Emotion or feelingEmotion or feeling

Stress Reducing ThoughtsStress Reducing Thoughts

Keep coolKeep cool It’s not the end of the worldIt’s not the end of the world RelaxRelax I don’t have to be perfectI don’t have to be perfect Life’s like thatLife’s like that Life’s too short to be miserableLife’s too short to be miserable

Physical RelaxationPhysical Relaxation

Elements of Physical RelaxationElements of Physical Relaxation

BreathingBreathing Tensing and Relaxing MusclesTensing and Relaxing Muscles Visual ImageryVisual Imagery Positive SuggestionsPositive Suggestions MusicMusic

BreathingBreathing

Take a few deep breathsTake a few deep breaths Focus on your breathingFocus on your breathing

Use Visual ImageryUse Visual Imagery Imagine your favorite placeImagine your favorite place

BeachBeach MountainsMountains LakeLake DesertDesert

IMAGINE YOURSELF AT IMAGINE YOURSELF AT THE BEACHTHE BEACH

OR IN THE MOUNTAINSOR IN THE MOUNTAINS

OR YOUR FAVORITE PLACEOR YOUR FAVORITE PLACE

Use Positive SuggestionsUse Positive Suggestions

MusicMusic

Use a beat slower than your heart rateUse a beat slower than your heart rate

Relaxation ExerciseRelaxation Exercise

Let’s Review.Let’s Review.Do these things at home on Do these things at home on your own:your own:

MusicMusic BreathingBreathing Tensing and relaxing musclesTensing and relaxing muscles ImageryImagery Positive suggestionPositive suggestion

Make it a HabitMake it a Habit ExerciseExercise Stress reducing thoughtsStress reducing thoughts Physical relaxationPhysical relaxation

Stress Management ChecklistStress Management Checklist

Manage your time and organize your Manage your time and organize your thingsthings

Don’t spread yourself too thinDon’t spread yourself too thin Learn to say “no”Learn to say “no” Cultivate friendsCultivate friends Participate in an extracurricular activityParticipate in an extracurricular activity Do something fun every dayDo something fun every day

Stress Management ChecklistStress Management Checklist

Exercise regularlyExercise regularly Eat sensiblyEat sensibly Get enough sleepGet enough sleep Learn to relaxLearn to relax

Take Action to Reduce StressTake Action to Reduce Stress

Concentrate your efforts on doing Concentrate your efforts on doing something about the problem.something about the problem.

Seek information on how to solve your Seek information on how to solve your problem.problem.

Make a plan of action.Make a plan of action. Make it a priority to solve the problem.Make it a priority to solve the problem. Do what needs to be done, one step at a Do what needs to be done, one step at a

time. time.

Good Health to You!Good Health to You!