Dr. M. A. FatimilehinDr. M. A. FatimilehinManager, NNPC Lagos Medical Manager, NNPC Lagos Medical ServicesServices

Outline IntroductionWellness vs HealingHealthy Lifestyle (HLS)Elements of Healthy Living

Diet – food and eatingAirWaterLight (sunlight)Regular Physical exerciseAvoidance of toxinsGood mental attitudeGood rest/ Work-life balanceStress management

Regular Medical Check-upConclusion

IntroductionAccording to the WHO expert committee on

health (1950), health is defined as a state of physical, mental and social wellbeing; and not merely the absence of disease.

Types of Health include: Curative Health Preventive Health Promotive HealthPromotive Health Rehabilitative Health

Wellness vs Healing

Healthy Lifestyle (HLS)

Will lead to WellnessIs a choice everyone has to makeIs a battle that requires self discipline to winBefore 40 your body will support you; but

after 40 you will need to support your bodyHow healthy you live beyond 40 will be

determined by the the level of Healthy Lifestyle you adopt

Of all factors that determine health – age, environment, sex, gene (inheritance), work exposure, etc…the ones under your control are those you determine by a Healthy Lifestylea Healthy Lifestyle

9 Elements of Healthy LivingDiet – food and eatingAirWaterLight (sunlight)Regular Physical exerciseAvoidance of toxinsGood mental attitudeGood rest/ Work-life balanceStress managementSuggest othersNow let’s take them one after the other

Diet – food and eating

You need not just to eat well, but also to eat right

Nutrition is the process by which a person receives and uses the materials necessary for the maintenance and growth of body cells,

synthesis of enzymes and hormones, and production of energy.

It maintains one’s ability to resist infection, capacity for reproduction, and a sense of wellbeing.

Diet – food and eatingThere are three main abnormalities: Undernutrition: when a diet is inadequate in

quantity – either because it is not available or the person chose not to eat enough

Malnutrition: when a diet is inadequate in quality – amount may be enough but the essential nutrients are missing due to poor selection or not affordable.

Overnutrition: when a diet contains excessive amounts of calories and fat; at the same time, the diet may be deficient in protein and minerals.

Diet – food and eatingThere are two extremes of eating habits

namely Anorexia Nervosa(extreme weight loss due to aversion to food)

and Bulimia (bingelike overeating or unconcontrolled rapid ingestion of large quantities of food whitin a short period).

The six food groups (nutrients) necessary for cell function and growth are carbohydrates, protein, fat, minerals, vitamins and water.

Each group has peculiar functions.

Diet – food and eatingApart from breast milk for a newborn, there

is no food that contains all the nutrients necessary for good nutrition,

so people must vary what they eat to achieve a balance.

Eating well and eating right can only be achieved if you develop some win-win strategies for every situation you might find yourself.

The following tips may assist you.

Diet – food and eatingUse the food pyramid guideRemember your ageFondle with fibreAvoid sweetsAvoid night foodsBeware of restaurants and fast foodsLook at the labels on canned foodsBeware of holidays and special Beware of holidays and special

occasionsoccasions

Air In form of ventilation Both at home and in the officeVentilation is critical to home comfortWe require clean, filtered air in our work and

living environments for healthy living. Unclean air can affect your health and also

affect your physical environment. An effective ventilation system will ensure air

quality in your home or business is clean and free of the contaminants that produce unclean air.

AirHealth effects from indoor air pollutants include:ALLERGIES AND ASTHMA

Most sufferers of these ailments are aware that dust mites are one of the main triggers in aggravating asthma symptoms.

MOULDLiving with mould can cause significant health problems.

When mould reproduces it creates spores that are carried in the air which we inhale and can cause asthma in people genetically predisposed to respiratory illness.

VOLATILE ORGANIC COMPOUNDS (VOC)VOCs are airborne pollutants contaminating the air

inside our living environments. The widespread use of chemicals in manufacturing building components and furniture products are a prime source of airborne pollutants.

AirHEALTH BENEFITS OF FRESH AIRFresh air is good for digestion.Improves your blood pressure and heart rate.It makes you happier.Strengthens your immune system.Fresh air cleans your lungs.You will have more energy and sharper mind.Enjoy time outdoors and get the maximum out

of the health benefits of fresh airSo endeavour to create some GREEN AREAS GREEN AREAS

around your home, it engenders fresh air!

WaterAs frequently and as plenty as

possibleBut minimum of eight (8) glasses

everydayWater is your body's principal chemical

component and makes up about 60 percent of your body weight.

Every system in your body depends on water. For example, water flushes toxins out of vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues.

Lack of water can lead to dehydration

Water BenefitsDrinking Water Helps Maintain the Balance of Body Fluids

The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.

Water Can Help Control Calories. For years, dieters have been drinking lots of water as a weight loss

strategy. While water doesn't have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help.

Water Helps Energize Muscles. Cells that don't maintain their balance of fluids and electrolytes

shrivel, which can result in muscle fatigue. "When muscle cells don't have adequate fluids, they don't work as well and performance can suffer,"

Water BenefitsWater Helps Keep Skin Looking Good.

Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. But don't expect over-hydration to erase wrinkles or fine lines, says Atlanta dermatologist Kenneth Ellner, MD.

Water Helps Your Kidneys. Body fluids transport waste products in and out of cells. The main toxin

in the body is blood urea nitrogen, a water-soluble waste that is able to pass through the kidneys to be excreted in the urine,"Your kidneys do an amazing job of cleansing and ridding your body of toxins as long as your intake of fluids is adequate,"

Water Helps Maintain Normal Bowel Function. Adequate hydration keeps things flowing along your gastrointestinal tract

and prevents constipation. When you don't get enough fluid, the colon pulls water from stools to maintain hydration -- and the result is constipation.

Light (Sunlight)Sunlight may help prevent cancer.

It’s not just plants that metabolize sunlight. Humans do too. Through a complex process, our bodies turn sunlight into life-giving vitamin D

Immunity: Serotonin, Melatonin, and DaylightAs diurnal creatures, we humans are programmed to be outdoors while the

sun is shining and home in bed at night. This is why melatonin is produced during the dark hours and stops upon optic exposure to daylight. This pineal hormone is a key pacesetter for many of the body’s circadian rhythms. It also plays an important role in countering infection, inflammation, cancer, and auto-immunity

Sunlight is beneficial for Alzheimer’s patients.Clinical research has shown that exposure to full-spectrum light throughout

the day coupled with darkness at night can help improve some aspects of Alzheimer’s disease—reducing agitation, increasing sleep efficiency, decreasing nighttime wakefulness, and decreasing nighttime activity in these patients.

Sunlight helps heal psoriasis.Exposure to sunlight is extremely beneficial for individuals with psoriasis. In

one study, an outdoor four-week sunbathing therapy was shown to promote significant clearance of psoriatic symptoms in 84 percent of subjects

Sunlight BenefitsSunlight can ease mild depression.

There has been a lot of research on the link between sunlight and mood. One solid study found that sunlight actually increases levels of a natural antidepressant in the brain. On sunny days, the brain produces more of the mood-lifting chemical serotonin than on darker days

Sunlight contributes to bone health in older adults. It is well known that vitamin D stimulates the absorption of bone-

strengthening calcium. The process of vitamin D manufacture begins when sunlight changes the 7-dehydrocholesterol in the skin into vitamin D3. Emerging research is showing a direct correlation between both bone density and blood levels of vitamin D3

Sunlight can improve sleep quality. When sunlight hits your eyes, your optic nerve sends a message to the gland

in the brain that produces melatonin (a hormone that helps you sleep); the gland decreases its secretions of melatonin until the sun goes down again. In other words, exposure to sunlight during the day increases the natural production of melatonin at night. Low levels of melatonin production are linked to poor sleep quality, especially in older adults

Light (Bad Effects)Bad-because of global warming/Depleting ozone

layer

There’s no getting around the fact that sunlight is hard on your skin.

Age gets blamed for wrinkles and rough, dry skin. But the real culprit is a combination of age and sun that dermatologists call photoaging.

The short UVB wavelengths that cause sunburn can also damage DNA and suppress the skin’s immune system.

The longer, more penetrating UVA wavelengths may create highly reactive oxygen molecules capable of damaging skin cell membranes and the DNA inside.

Regular Physical ExercisePhysical activity is defined as any bodily

movement produced by skeletal muscles that requires energy expenditure, generating heat.

It usually makes the heart to beat faster, makes you breath faster and also produces sweat

Inadequate Physical inactivity has been identified as the fourth leading risk factor for global mortality causing an estimated 3.2 million deaths globally

Regular Physical Exercises

Physical exercise is the performance of some activity in order to develop or maintain physical fitness and overall health.

Frequent and regular physical exercise is an important component in the prevention of some diseases such as heart disease, cardiovascular disease, Type 2 diabetes and obesity

Exercise

Isotonic exerciseMust be practicableRegularLast about 30 minutes a day Must induce sweating.

Examples Jogging, Swimming, Cycling

etc

Isometric exercises increasethe blood pressure

Benefits of Physical ExerciseThe benefits of exercise

extend far beyond weight management.

Research shows that regular physical activity can help reduce your risk for several diseases and health conditions and improve your overall quality of life.

Regular physical activity can help protect you from some significant health problems

Exercise BenefitsThe health benefits of regular exercise and

physical activity are hard to ignore, regardless of your age, sex or physical ability:

Exercise controls weightExercise combats health conditions and

diseasesExercise improves moodExercise boosts energyExercise promotes better sleep Exercise puts the spark back into your sex

lifeExercise can be fun

Good walking Techniques

Strike with heels firstSwing your armsStretch your spineContract your stomachKeep a brisk paceEnsure you breath freelySpeed up and slow down

The NNPC Walk-4-Life Experience

To lose weight the healthy way, you must include daily physical activity in your diet plan.

After all, weight loss is achieved by burning more calories than you take in from food.

To burn more calories, add a daily walk and some light strength training 2-3 days each week.

But remember, although you can get away with only 30 minutes of moderate physical activity each day for overall health, try working up to 60 minutes or more per day to not only lose weight but "keep it off!"

Regular Physical Exercise“Those who think they have no time for bodily

exercise will sooner or later have to find time for illness.”

-Edward Stanley

“Your body is the baggage you must carry through life. The more excess baggage, the shorter the trip.”

-Arnold H. Glasgow

Avoidance of Toxins

•AVOID TOXINS !!!•Reduce–Coffee–Alcohol –But please avoid Tobacco

For obvious reasons

More Steps to Wellness• GOOD MENTAL ATTITUDE– Laughter is good medicine–Forgiveness is not just a virtue, it is about

your health–Giving help to those in need can be a health

booster–Avoiding greed is health boosting

• GOOD REST– If you do not plan for rest, it will not come–Take time out for holiday if you can

Health benefits of smiling

Work-Life BalanceThe art prioritizing between work and ambition on one

handAndLeisure and family on the other

Work Life Balance

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Work & Ambition

Leisure & Family

Work Life Balance Cont’dYou have a pivotal role to play in your wellness e.g.:Weight – you can determine yr wtNutrition – you can decide when/what you eatExercise – you may choose not to exerciseStress management – you can choose your

reactions YOU HAVE UNLIMITED CHOICES NOW, BUT WHEN

YOU’RE SICK YOU’VE GOT NO MORE REAL OPTIONS

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WORKWORK

The Triangular Relationship OF Work & Health

ILLNESSILLNESS WELLNESSWELLNESS

Work Life Balance Cont’dFor proper work life balance individual should

Practice preventive maintenanceLearn to say NO.Set proper prioritiesAvoid negative peopleUse time wiselyDelegate dutiesView problems as challengesTake ownership of your healthTake ownership of your healthRest properly and plan for vacationBelieve in yourselfBe positiveExercise breathing exercise

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Work Life Balance Cont’dIn conclusion individuals, most especially

executives should be able to reduce their stress by involving themselves in the following;Reading, listening to music, watching a play or

drama, doing something new, stop a bad habit, plant flowers, and smell the flowers….just keep a hobby.

They should also find support, find a vent partner, be optimistic,

Put safety first, do things in moderation;Be conscious of their daily appearance;Strive for excellence, not perfection;Avoid stretching your limits, endeavour to enjoy

art and music;Maintain their weight;Practice grace;

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Do You Find Time to Unwind?

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Work Life Balance Cont’d

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How about Stress Management?An unknown author once said," It is useless

telling the river to stop; it is better you learn how to swim down stream”

For workers everywhere, the troubled economy and the rising incidence of "Layoffs" and "budget cuts" have become bywords in the workplace, and the result is increased fear, uncertainty, and higher levels of stress.

Walk- Life Balance is a effective way of managing stress

Regular Medical Check-upMedical Screening can detect

medical conditions at an early stage before symptoms present while treatment is more effective than for later detection.

In the best of cases lives are savedPrevention is better (and many times Prevention is better (and many times

cheaper) than curecheaper) than cure Determining presence of ill-health as

part of primary prevention strategy so as to institute measure that will prevent worsening of condition.

Regular Medical Check-up Promoting good health among employees – by

encouraging immunizations which most people neglect in our own environment.

Determining an individual’s intrinsic factors and addressing these factors through health education and lifestyle modification.

In the event that an employee’s baseline health In the event that an employee’s baseline health renders him unsuitable for job which he is renders him unsuitable for job which he is doing, the OH physician consider his suitability doing, the OH physician consider his suitability for another brand of job within the same for another brand of job within the same establishmentestablishment

Final WordsFind time to rest.Find time to laughFind time to eat well

Find time for fun.

Find time to exerciseFind time to prayFind time to give and to forgiveFine time to help someone/ your communityFind time to …………But give less time to sorrow/grief/bitterness

& regretsTHESE THINGS WILL REQUIRE MAKING

CHANGES

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Know your Numbers:Know your Numbers:

Conclusion Three things are most important:Eat well and eat rightEat well and eat rightExercise regularlyExercise regularlyAdopt Other Healthy lifestyle Adopt Other Healthy lifestyle

Programmes/ActivitiesProgrammes/ActivitiesStudies show a generally high level of awareness

of need for Healthy Lifestyle & Wellness but regrettably low level of practice

Do yourself a favour, start now, and be serious about it.

Do your part and GOD will do the rest.

Thank you for your

attention

Delay may be Delay may be dangerous.dangerous.

Make your Make your decision decision NOW!!!NOW!!!