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AdarshKGupta,DO,MS,FACOFPDirector,CenterforMedicalWeightLoss&MetabolicControl
Professor,FamilyMedicine
HEALTH
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HEALTH
Healthisastateofcompletephysical,mentalandsocialwell‐beingandnotmerelytheabsenceofdiseaseor
infirmity
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Healthisnotastaticconditionbutadynamicprocessthatconstantlyregulates
itselftomaintainitscurrentbeing
HEALTHHEALTH
Environmental Challenges
Any response of an organismto demands (biologic, psychological, or mental)
STRESSSTRESS
Eustress(helpful)
Distress(harmful)
GOOD HEALTH
Exercise,Infant
Stimulation
Psychosocial,Mental Stress
Illness
With AdaptationAppropriate NutritionNonthreatening
environmentSupportive relationshipPrudent Lifestyle
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• Developedin1980s•
Basedonnotionthatfitnessbyitselfwouldnotnecessarilydecreasedriskfordiseaseandensurebetterhealth•
Runnerwholiftsweightsandwatchhis/herbodyweightmayhavegoodfitnessbutifsmokesandisunderconstantstress,drinksalcoholmaystillnothavebetterhealth
•Wellnessisall‐inclusiveumbrellacoveringavarietyofhealth‐relatedfactors.•
Awellnesslifestylerequires•
Implementationofpositiveprogramstochangebehavior•
Therebyimprovehealthandqualityoflife,prolonglifeandachievetotalwell‐being
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WellnessWellness
SocialSocial
Positiverelationshipswithfamily,friends
Positiverelationshipswithfamily,friends
PhysicalPhysical
Goodhealthwithno
destructivehabits(tobacco,
drugs,alcohol)
Goodhealthwithno
destructivehabits(tobacco,
drugs,alcohol)
SpiritualSpiritual
Values,peaceandharmony
inlifeValues,peaceandharmony
inlife
EnvironmentalEnvironmental
Positiveconnectionwithhome,communityorourplanet
Positiveconnectionwithhome,communityorourplanet
IntellectualIntellectual
Positiveattitudes,optimism,healthy
inquisitiveness
Positiveattitudes,optimism,healthy
inquisitiveness
EmotionalEmotional
Awarenessandcopingwithourfeelings
(anger,fear,stress,hope,love,joy)
Awarenessandcopingwithourfeelings
(anger,fear,stress,hope,love,joy)
OccupationalOccupational
Personalfulfillmentfromourjob,
career.
Personalfulfillmentfromourjob,
career.
Hoeger et al. Fitness and Wellness. 11 ed. 2015. Cengage Learning.
Social
Physical
Spiritual
Environment
Intellectual
Emotional
Occupational
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• Improvedphysicalactivity•
Engageinphysicalactivityeachday:atotalof60minutesforchildren,30minutesforadults
• Reducedcaloriediet• Eatbalanceddiet• Avoidhighcaloriefoods•
Addvarietyinmeals
• Stressmanagement• Improvedsleep
Dietary Guidelines of America 2015‐2020
• Followahealthyeatingpatternacrossthelifespan.•
Avoidhighcaloriefooditems•
Aimtocutdown500‐1000caloriesperdayinyourdailydiet
• Needtolikethefoodthatyoueat•
Eatmorefrequentlybutsmallerportions•
Drinkatleast8glassesofwaterperday
• Ahealthyeatingpatternincludes:
• Ahealthyeatingpatternlimits:
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Dietary Guidelines of America 2015‐2020
•Focusonvariety,nutrientdensity,andamount.
Tomeetnutrientneedswithincalorielimits,chooseavarietyofnutrient‐densefoodsacrossandwithinallfoodgroupsinrecommendedamounts.
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Dietary Guidelines of America 2015‐2020
•Shifttohealthierfoodandbeveragechoices.
Choosenutrient‐densefoodsandbeveragesacrossandwithinallfoodgroupsinplaceoflesshealthychoices.Considerculturalandpersonalpreferencestomaketheseshiftseasiertoaccomplishandmaintain.
MostoverlookedEssentialnutrient•
Wateristhemediumthatmostnutrientuseasasolvent•
Participatesactivelyinbiochemicalreactionsandprovidesformandstructuretocells•
Providesameansofstabilizingbodytemperature•
Peoplecanliveforafewweekswithoutanyfoodbutonlyafewdayswithoutwater•
Alossof20%ofbodywatermaycausedeath•
Only10%losscancauseseveredisorders
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• Largestsinglecomponentofthebody• Female:55%ofbodyweight•
Male:60%ofbodyweight•
Infanthaveevenhigherpercentageofwaterintermsofbodyweightdistribution
• Bodywaterisdistributedbothinintercellularandextracellular•
Extracellular(majorcomponent)foundinblood,lymphandspinalfluids•
Intercellularwaterisfoundbetweenandaroundcells
•
Puredrinkingwateristhebestsourceoffluidinthediet.Fluidsthatcontaincaffeinesuchascoffee,tea,colas,etc.arenotthebestsourcesoffluidasthecaffeineactsasadiureticagentcausingmorefluidloss
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• 3‐5daysofcardiovascularexercisesforatleast30‐60mindaily•
2to3non‐consecutivedaysofstrengthtrainingforENTIREBODY•
Stretchingexercisesafterworkoutforrelaxationandflexibility•Warmupsbeforeeachworkout,cool‐downsafterandplentyofwaterinbetween
• Aerobic• Walking,Jogging,Swimming
• StrengthTraining• Flexibility• Yoga,TaiChi,Stretching
• Takingstairsinplaceofelevators
• Mowthegrass• Rakeleaves• Dancing• Cleaninghouse•
Playingwithkids
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StressManagement
HealthyLifestyleImprovingSleep
Positivism
“Ifaproblemisfixable,ifasituationissuchthatyoucandosomethingaboutit,thenthereisnoneedtoworry.Ifit’snotfixable,thenthereisnohelpinworrying.Thereis
nobenefitinworryingwhatsoever.”
‐ DalaiLama
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Resources• CenterforMedicalWeightLoss&MetabolicControl•
Openforface‐to‐face
aswellastelemedicinevisitsforpersonalizedmedicalweightlosscounseling•
856‐566‐7020• www.guptaweightlossapp.com
• Dr.Gupta’sBlog:www.forweightcontrol.com•
Articlesonfitness,workoutplans,diet,stressmanagementandimprovingsleep
• Facebook:www.facebook.com/GuptaWeightLoss
