Transform health

Reclaim your wellness… www.thecoachingdoctor.com

Transforming Health

Because Health Drives Performance


Why be concerned?

• Body slows down after 40• Low energy• Can’t recover as quickly• Food choices affect more strongly• Exercise routines harder to start• Need to work after retirement to

maintain living standards


What is the current status

• Most urban residents overweight by 30 years age; take health for granted

• Sedentary lifestyles• Diet high in carbs, fats and salt• Many having heart attack in 40s• Overweight children at high risk of

diabetes, heart disease and stroke later in life


Impact of poor health

• Ripple effect on all areas of life• High cost of health care affects

budgets• Low productivity• Absenteeism• Carer strain in those looking after ill

persons esp. in families


Common chronic diseases

• Metabolic syndrome• Diabetes• High blood pressure• Depression• Heart disease• COPD/Asthma• Arthritis• Cancer


Complications of chronic diseases

• Organ failure (kidneys, heart, lungs)• Gangrene of feet (diabetes)• Blindness (diabetes)• Permanent disability (foll. stroke,

amputation)• Suicide (foll. severe depression)


What is normal

• WHO definition: Health is the complete physical, mental and social well being of an individual, and not merely the absence of disease or infirmity.

• Desirable weight: Height(cm)-100=Weight(kg)

• BMI: 19-24 kg/m2 • Waist circumference: 92 cm (men), 86

cm (women)


What can be done to attain normal?

• Achieve or keep normal weight• Achieve normal waist circumference• Manage stress• “Listen” to your body’s signals• Lifestyle changes


Lifestyle affects health

• Diet• Exercise• Hydration• Habits• Safety

• Sleep• Stress• Spirituality• Environment


Diet and calories

• Resting Metabolic Rate (RMR)• In men: RMR=Weight (kg)X24• In women: RMR=Weight (kg)X24X0.9• Eating fewer calories than RMR helps

lose weight• Nutrients: Carbohydrates, fats,

proteins, fibre, minerals, vitamins


Diet and calories

• Fats and carbohydrates provide energy; protein are building blocks

• Unused energy gets stored as fat around the abdomen

• Fat around the abdomen is a risk factor in heart disease

• The body makes its own cholesterol• Many women are deficient in vitamin

D


Diet and calories

• Omega 6 and omega 3 fatty acids• Omega 3 is deficient in our diet: it has

anti-inflammatory properties, and is believed to be protective in heart disease and arthritis.

• Water soluble fibre has role in preventing heart disease

• Deeply coloured vegetables and fruit have antioxidants


Diet and calories

• Caveman ancestors ate “factory specified” diet

• Hunger built-in mechanism when to eat

• Portion size about the size of your fist: still hungry? Wait 15 minutes, then eat again


Exercise

• At least 50 minutes 5 days a week• Intensity that leaves you just short of

breath for 10 minutes on finishing• Start slow if you are not used to

exercise• Warm up and stretch• Fit to exercise


Exercise

• Aerobics ( brisk walk, running, jumping, cycling, treadmill, elliptical, skipping) improve stamina, burn calories and improve circulation

• Resistance training (weights, push-ups, squats, presses) builds muscle, increase RMR

• Learn correct posture and movements


Hydration

• Body functions depend on hydration so drink enough water

• Don’t stay thirsty for long• Dehydration in diarrhea and severe

burns can kill• High blood sugar in diabetes draws

water out of cells• Considerable water lost by the time

you feel thirsty


Habits

Supporting• Time out• Self care• Nurturing relationships

Abusing• Addictions• Outbursts• Smoking (risk

increases with the number of cigarettes smoked in a day)

• Comfort eating• Snacking• Idleness


Safety

• Infections: vaccination, wash hands• At home: electricity, gas, fire• At work: fumes, chemicals, noise, fire• At play: protective gear• On the road: mobile phone use, fully

present while driving, seat belts, helmets, brakes

• High volume in iPod, mp3 players


Sleep

• Growth and repair occur during sleep• Sleep deprivation impairs

performance• Power naps during the day are

effective (Richard Branson, Margaret Thatcher: they seem to function with very little sleep)


Stress

• A little stress is a good thing• Those who thrive on stress face an

early burnout• Money worries, relationship matters

and health concerns• Interferes with control of diabetes

and high blood pressure• Lowers resistance to disease


Stress

• Manifests when you try to control or influence something which is beyond your resources

• What matters is how you handle it


Environment

• Paying the price of progress?• Polluted air, water and soil• Urban noise• Pollutants entering food chain e.g.

mercury in sea food, lead in old water pipes, sewage mixed in fresh water because of low pressure in supply


Environment

• Vegetable farms irrigated with untreated sewage

• Pesticides on fruit and vegetables• Unintended contaminants: hormones

in livestock, aluminium in mozzarella cheese used in pizzas

• Solid waste breeding ground for flies and vermin


Environment

• Exotic organisms and diseases emerging with rising temperatures

• Disturbed ecosystems and biodiversity

• Water shortages• Food supplies threatened


Live on Purpose

• Live in integrity• Contribution

Documents

Transform health