A good balance between all contributors of well-being is highly essential.

1. HEALTHY LIFESTYLE
BY PHILANS COSMOS ANKRAH

2. “Health is a state of complete PHYSICAL, MENTAL,
and SOCIAL well-being and not merely the absence
of disease or infirmity.”
World Health Organization

3. • "Studies show that up to 80 percent of coronary heart
disease, 90 percent of diabetes and about one third of
cancers can be avoided through a change in lifestyle,”
Uton Muchtar Rafei, Regional Director of the World Health Organization

4. OUTLINE
Healthy lifestyle
The branches
• Religion & Social Groups
• Food & Nutrition
• Physical activity
• Emotions, Stress & Behaviour
• Sleep & Personal Hygiene
Benefits of healthy living

5. WHAT IS A HEALTHY LIFESTYLE ???
• Daily living activities
• Work
• Chores
• Extracurricular activities
• Family needs
• Relationships with object of
worship, family, friends and
other social groups
• Basic health behaviours
– Nutrition
– Physical Activity,
Sedentary Time
– Sleep
– Coping and Emotional
Development
– Hygiene
Balance

6. A. Religion and Social Groups
• Spiritual health and growth is extremely
relevant
• Isaiah 48:17 & 18 Gal 5:22-23.
• ***Studies have shown that the stronger a
person’s religious faith, the faster he or she
recovers from ailment (Duke University
Medical Center)
***GET CLOSER TO YOUR MAKER***
Other social groups and body image have
proven relevant.

7. Body Image: Where does it come from?
Influences:
• Family – what we say & do, how we treat our
own bodies
• Friends & Peers – group norms
• Community and culture – school climate,
community celebration of diversity
• The media –
• ??Thin women are beautiful, successful, and
happy
• ??Muscular men are handsome

8. Women: The Thin Ideal

9. Men: Muscle, Muscle, Muscle………

10. At the heart of health is good
nutrition.
B. Food and Nutrition
i) Principles of good eating
ii) Phytonutrients
iii) Food components
iv) Tips

11. • Adequate dietary intake may reduce risk of:
• Heart disease
• Stroke
• Cancer
• Diabetes
• May be useful for treating:
• Inflammatory conditions
• Auto-immune diseases,
• Negative mood and depression
Important

12. i) Principles of Good Eating
• Variety
• Balance
• Moderation
• General rule
• 90% of foods should be healthy
• Limit junk foods to ≤ 10% of the diet

13. ii) Phytonutrients
 Chemicals in plants that protect against bacteria, viruses, and
fungi
 May decrease risk of developing certain cancers, diabetes,
hypertension, and heart disease
 Act as anti-inflammatory agents, antioxidants, and/or other
nutrient protectors
 Should be derived from real foods, NOT dietary supplements

14. Phytonutrient Food Sources
Allicin Onions, garlic
Anthocyanins Red and blue fruits and vegetables
Bioflavonoids Citrus fruits
Carotenoids Dark yellow, orange, and deep green fruits and vegetables
Flavonoids Fruits, vegetables, wine, green tea, onions, apples, and beans
Indoles Cabbage, turnips, etc
Isoflavones Soybeans and soy products
Lignins Whole grain products
Lutein Leafy green vegetables
Lycopene Tomato products
Phenolics Citrus fruits, fruit juices, cereals, legumes, & oil from seeds

15. iii) Food components
Intake of Dietary Fiber
• Increased fiber intake may reduce risk of:
• Gastrointestinal diseases
• Hypertension
• Diabetes
• Heart disease
• Several types of cancer (Colon)
• Best sources: fruit, vegetables, whole grain breads/cereals, beans,
rice, nuts, seeds
• Adequate water intake is important

16. Calcium & Vit D
• Need adequate intake of calcium, vitamin D and
other essential minerals

17. Grain Products
Choose whole grains more often
Breads, cereals, pasta, rice, crackers
Serve Moderately: White based grains

18. Fruits and Vegetables
 Serve a lot
• Fresh (preferable)
• Frozen
 Fruit can also be:
• Canned in juice
• Dried fruit
 Serve Moderately:
• Sweetened fruits/juices

19.  Fast foods are foods we buy for a
meal.
 As a rule, most fast foods are
unhealthy for you. Try to eat fast
foods only occasionally.

20. Balancing Healthy Eating
How can we incorporate treat foods?

21. Milk Products
 Choose lower fat & unsweetened products
 White milk
 Lower fat cheese
 Yogurt
 Serve Moderately
 Chocolate milk
 Yogurt drinks
 Ice cream (once a week)

22. Meat and Alternatives
 Choose lean cuts of meat, fish, poultry and dried
beans and peas
 Use lower fat cooking methods
 Serve Moderately:
• bacon, chicken wings, or fried meats (once a
week)

23. Fruits &
Veggies
Whole-grain,
high fiber
Fish
Lean meats
Fat-free, skim,
low fat, 1%
dairy
Limit added
sugars
Little or no
salt
If alcohol,
moderation
Recommendations
Limit
saturated fats

25. iv) Tips to help with Balanced Eating
 Eat at a table with no screen on
 Have family meals more often
 Make meal time enjoyable and fun
 Involve kids
 Encourage variety
 Limit eating out as much as possible
 Be a role model

26. C. PHYSICAL ACTIVITY
 Forms of exercise include:
 Aerobics
 Stretches
 Strengthening
 ROM Exercises

27. ?

28. Physical Activity: Its Rewards
• Enhances healthy growth and development
• Promotes coordination and balance
• Improved sleep
• Increased concentration
• Improved self esteem

29. What to do to increase
Physical Activity
• Start as early in life as possible
• Role modeling
• Balance screen time with active time
• Variety
• Dress for success
• Schedule It!

30. Emotions, Stress and Behaviour
??? HOW ARE YOU ???
READ AGAIN…

31. Sleep Hygiene: Tips for Promoting Sleep
• Create environments that ensure restful sleep
 No screen/media
 Good sleeping posture
 Avoid sleeping immediately after meals
 Beware of caffeine-rich products
 Low noise and light levels
Routine, Routine, Routine!

32. POSTURE IS IMPORTANT

33. PERSONAL HYGIENE
• Cleanliness is next to …

34. Vitals & Medications
• BMI, BP, Hep B status, Blood sugar level…know your
numbers
• Anti-hypertensives
• Diabetic medications
• Other medications
• Supplements

35. DISCUSS:- Healthy life style versus weight
BMI= 32 kg/m2
obese
BMI= 21 kg/m2
normal weight
VS

36. BENEFITS OF HEALTHY LIVING
 Promotes healthy weight
 Keeps you healthy
 Prevents diseases
 Decrease depression & anxiety
 Sleep better
 Increase self-esteem & self-
confidence

37. BALANCE
 Get closer to God
 Control Emotions, Control
Stress
 Exercise
 Eat Healthy
 Manage Your Weight
 Quit Smoking
 Get Regular Check-ups
 Know your Numbers

38. REFERENCES
• Duke University Medical Center. “Having Religious Faith Can Speed
Recovery…” ScienceDaily
www.sciencedaily.com/releases/1998/05/980504125233.htm
• Allard DG. The ‘farm to plate’ approach to food safety – Everyone’s
business. Can J Infect Dis 2002;13(3):186-190
• Slideshare presentation by Dr. Rajkumar Patil, Department of
Community Medicine, AV Medical College, Pondicherry
• Dsane T. Lecture Notes on Food Hygiene