Executive Health and Wellness

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Executive Health and Wellness
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What Is Wellness ?

• Wellness is an approach to life where you aim
  at recognizing the risk factors that could lead
  to life-threatening diseases in the future and
  thereafter work towards reducing them.

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What Are the Health Risk Factors ?

• High Blood Pressure
  Diabetes
  
• Smoking
  Alcoholism
  
• Improper Nutrition
  Obesity
  
• Lack of Activity
  Stress
  
• Self Medication
  Drugs

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• Normal Values
• Physical
• Blood Pressure
  120 140 / 70 90 mm Hg
  Pulse
  60 - 80 per min
  
• Biochemical
• Blood Sugar(f)
  70 - 110 mg / dl
  Blood Sugar(pp)
  110 140 mg / dl
  Lipid Profile
  
  Serum Cholesterol
  150 - 220 mg/ dl
  HDL Cholesterol
  35 - 50 mg/ dl
  LDL Cholesterol
  60 140 mg/ dl
  Serum Triglyceride
  50 - 150 mg/ dl
• Exercising Regularly
• 5 times a week for at least 30 45 mins
• Ideal Weight
• Height ( cms ) 100 Ideal Weight
  

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Why Is Wellness Important ?

• The way in which we live has a lot to do with
  our health.Chronic diseases like high blood
  pressure, diabetes are caused because of our
  unhealthy lifestyles.
• The good thing about these so called
  lifestyle diseases is that they are reversible.

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Statistics of 750 Employees

• Risk Factor Present of
  Employees
• High Blood Pressure
  45
  Diabetes
  30
• Smoking
  28
  Alcoholism
  39
• Improper Nutrition
  20
  Obesity
  60
• Lack of Activity
  80
  Stress
  60
• Wellness therefore becomes essential for -
  
  1.The health of the individual
  
  2.The health of the company
  

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You can make Wellness a part of your life by.

• Recognizing the Health Risk Factors
• Annual Medical Check Up
• Self Analysis
• Reducing the Health Risk Factors
• Lifestyle Modification

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Self Analysis

• 1. Are you a non-smoker ?
  2. Do you
  check your BP regularly ?
  3. Do you drink within limits
  ?
  4. Do you avoid self medication?
  5. Do you
  take time off each day to relax ?
  6. Do you take minor hassles in
  your stride ? 7. Are
  you at your ideal body weight ?
  8. Do you eat a balanced
  diet ?
  9. Do you exercise regularly ?
• Answer in a Yes or No and count the
  number of Yes in your answers.

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What do your scores indicate ?

• If the number of your Yes falls between
• 7 9 Excellent
• 5 - 7 Good
• 3 - 5 Poor
• 0 - 3 V. Poor
• When your scores are below 7 , you need what is
  called as The Lifestyle Modification Plan

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• 1st Step
• Early to bed and early to rise make you
  healthy , wealthy and wise. Get up early and
  after you brush your teeth, have a glass of Luke
  warm water.

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• 2 nd Step
• Exercise Regularly
• Go for a walk at least 5 times a week
  Walk for about 20-30
  mins at a brisk pace.
• Benefits of walking -
  Strengthens your
  heart by pumping more oxygen rich air Burns
  fat by providing more oxygen and fat burning
  enzymes Enhances your well-being by relieving
  stress
• Remember, You can walk - Anytime
  -
  Anywhere
• Morning / Evening / During Working hours
  Garden /
  Road / In the Workplace
  

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• The 15 min Executive Exercise Plan
•   1. Cardiovascular Endurance.
  2.
  Muscular Strength
  3.
  Flexibility 4. Body
  Composition
•   Cardiovascular Endurance Running on
  the spot
  Side Jumping
  Skipping
•   Muscular Strength Upper
  Body Strength Push Up Lower Body
  Strength Sit Up
• Flexibility
  Flexion
  Extension
•   Body Composition Check
  your Body Fat at least
  once in 15 days.

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• The Body Fat Analyzer

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• 3 rd Step
• Facilitate your natural body cycles
• Elimination 4 am to 12 noon
  
  Appropriation 12
  noon to 8 pm
  Assimilation
  8 pm to 4 am
• Emptying Time of Various Foods Substances
• Fruit / Fruit Juice
  30 mins Salads
  / Raw Vegetables 2 hours
  Properly combined veg meal
  3 hours Properly
  combined non-veg meal 4 hours
  Any improperly combined meal
  8 hours
• Results of not facilitating your natural cycles
• Stomach disorders like acidity,gas and
  constipation Obesity

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• Facilitate the natural body cycles
• Elimination
  
  Have light foods which will not interfere with
  the elimination process and foods with an
  emptying time of 30 to 120 mins
• Appropriation
  
  Have your regular meals according to the 5 W
  Plan during this period
• Assimilation
  
  Do not have any food during this period as
  your stomach needs this rest period to assimilate
  the food you have eaten during the appropriation
  period
• Have a good breakfast
• Breakfast Break your Fast
• Ideal Foods in the morning are -
• Cereals Preparations,Cornflakes,Biscuits,
  Breads and
  Fruits
  Beverages like
  Tea,coffee,milk or fruit juice

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• The 5 W Plan
• 1.
  What you eat ?
  
  2. When you eat ?
  
  3. Where you eat ?
  
  4. Why you eat ?
  
  5. Way you eat ?
• What you eat ?
• You must have a balanced diet containing all
  the nutrients and the micro-nutrients required
  for good health and well-being.
• Proteins,carbohydrates and fats provide the
  nutrients. Vitamins and minerals provide the
  micro-nutrients.Include fibre in your diet.
• Be careful about your fat intake. Fat can be
  saturated and unsaturated. Avoid all saturated
  fat.
• Restrict your salt and sugar intake. It is
  better to restrict it now rather that having to
  stop it totally once you develop High BP or
  Diabetes.

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• Follow the 5 Fruit-Veg/ day Rule

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• The Food Pyramid

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• When you eat ?
• Like we have a time for everything, set
  aside a time for your breakfast ,lunch and
  dinner too.
  Eat so as to
  facilitate your natural body cycles.
  Instead of eating big meals, have
  more smaller meals at regular intervals.
  
  Never sleep
  immediately after your meals. Sleep after about 2
  hours
  Never eat
  immediately before any exercises. Exercise only 2
  hours after your meals.
• Where do you eat ?
• Do we ever sleep in the kitchen ?
  Like wise, decide on
  one place in your house or office where you will
  eat your food. It make a lot of difference to
  your digestive system.
  While
  eating your meals, concentrate only on eating and
  nothing else. We need to be role models for our
  children.

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• Why do you eat ?
• Do you eat to live OR Do you live to eat ???
  Ask yourselves these
  questions to know why do you eat .
• Do you eat when you are hungry ?
  Do you eat to please
  others ?
  Do you eat so that food does not go waste
  ? Do you eat because you
  have nothing else to do ? Do you
  eat because you cannot say NO to anyone ?
• Way you eat ?
• Eat slowly.
  Chew
  properly. Spend at least 15- 20 mins to complete
  your meals.
  Never
  drink water during your meals. Drink water 20
  mins after your meals.
  Always stroll
  for about 15 mins after your meals. Never sit
  down immediately.

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• 4 th Step
• Maintain your Body Weight
• Obesity can be defined as an excess
  accumulation of fat in the body , which could be
  localized or generalized and which increases the
  body weight to more than 20 of the ideal body
  weight.
• Types of Obesity
• Distribution of fat On Waist Hip ratio
  
  Normal Men
  0.87 Women 0.85
  Apple shaped gt 0.9
  
  Pear Shaped lt 0.8
• Grade of Fat On Body Mass Index
  Normal
  19 25
  Grade
  1 26 30
  
  Grade 2 31 40
  
  Grade 3 More than
  40

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• Effects of Obesity
• Obesity can be called as the house of all
  diseases as it is a predisposing factor to many
  chronic diseases . It is known to affect all the
  systems of the body as seen below .
• Lungs Breathlessness
  
  Sleep Apnea
  Heart
  High BP
  Myocardial
  Infarction
  Kidney Degenerative Changes
  Gall Bladder
  Stone Formation
  GI Tract Gas/
  Acidity/ Belching
  Skin Increased
  susceptibility to developing infections
  
  Skeletal Osteoarthritis
  
  Increased risk of accidents
  Psychological
  Shyness
  Inferiority Complex
  Depression

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• Treatment of Obesity
• 1. Diet Treatment
  2.
  Exercise
  3.
  Neuro-Muscular Stimulation
  4. Medication
  
  5. Surgery
• Diet Treatment
• Follow a reduced calorie balanced diet plan
  Never deprive yourself
  totally. It leads to failure.
  Add a variety of low calorie foods to avoid
  failure due to monotony.
• Exercise
• Aerobic exercise helps in weight loss.
• Remember Obesity is like a chronic
  disease. It can only be controlled, it can never
  be cured
  

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• 5 th Step
• Organize your life well
• To have time to enjoy life. Organize your time
  realistically so that you can appreciate life
  rather than only survive it.
• To simplify your life. Organized cupboard,
  cabinets, rooms ,car and a clean working table
  make life less complicated. Less time will be
  spent on unimportant things.
• To make wise decisions. When your environment at
  home and workplace are under control, it becomes
  easier to take wise decisions.
• To improve your physical and mental health.
• To say No without feeling guilty. Make
  integrity a part of your life and it will enable
  you to say No without feeling guilty.

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• To be more thoughtful. It will be easy for you to
  remember important events and birthdays more
  easily.
• To be prepared. You can plan any and every thing
  and rest assured that all will be well.
• To save money. Keep a record system and a
  disciplined budget and you will surely be able to
  manage your money well.
• To love others . When other areas of your life
  are well organized, you will have the time and
  energy to be with the people you love.
• To reach your goals. As you will manage your time
  well, you will also be able to improve your goal
  setting skills. Prioritizing and planning will
  take you one step closer to accompanying the
  goals that you have for your life.

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• 6 th Step
• Be Humble to all
• Forget your ego
• Say sorry and thank you whenever possible without
  any hesitation whatsoever. These two magical
  words will help you tide through any crisis ,
  related to your profession or your family.
• Behave in the same manner with your family as you
  would with your boss and other colleagues.
• Be nice to the people you meet on your way to the
  top. Who knows, you might meet them again during
  your fall.
• Kindness and humility never did any one any harm.

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• 7 th Step
• Spend True Quality Time at Home
• Make a commitment to invest your time and
  yourself in the lives of your loved ones. Examine
  your schedule and adjust it accordingly, giving
  the necessary priority to family time.
• Recover from Workaholism Do you stay late in
  the office? Do you bring work home ? Are you
  approachable to your family members if they need
  you? Set boundaries on your work time.
• Establish dinnertime as a family event. This
  should be a regular predictable ritual in your
  house that everyone can count on.

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• Open your ears and listen. While in conversation
  with your wife or kids, give them undivided
  attention. Ask questions and be available to
  listen to them. Help out in small activities.
• Practice consistent, loving discipline. Love
  does not mean having to say yes to all your
  childrens demands. Dont be afraid to say no.
• Read together. Read out something interesting to
  your children at bed time or at any other time.
• Express affection . Practice the principle of A
  hug a day keeps loneliness and tensions away
• The days once gone are never going to come
  back. If you do not give the love and affection,
  the attention and care they need now, you might
  never be able to give it to them tomorrow
• FAMILY Father And Mother
  I Love You

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• 8 th Step
• Rediscover the hidden and the lost You

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• 9 th Step
• Stay away from smoking and alcoholism
• How to stop smoking
• Decide positively that you want to stop smoking
  and then prepare a list of reasons why you smoke
  and why do you want to stop smoking .
• Decide your approach gradual or instant
• Set a target date for quitting. Let that date be
  an important date for you your birthday or your
  wedding anniversary etc
• You may substitute smoking for a lesser dangerous
  habit like chewing gum or amla supari etc
• After you have quit - do not keep cigarattes in
  handy
• - stay
  away from smokers
• - stay
  away from events that trigger your
  desire to smoke

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• How to stop alcohol
• Remember that alcoholism is an addiction
  and the best way to avoid it is to prevent it
  from happening.
• Control Alcohol before it controls you
• It is entirely your own will power which will
  help you from consuming alcohol.
• Social drinking is acceptable , though not
  desirable , form of alcohol consumption. 1 2
  pegs once a week is acceptable
• The cardio-protective effect of alcohol
  consumption is much less in comparison to its
  other dangerous effects on the various systems of
  the body.

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• 10 th Step
• Learn how to handle stress effectively
• Remember It is not the stressor ( event
  leading to stress ) that is a health hazard, but
  it is the response of an individual to the
  stressor that is harmful to good health
• Causes of Stress
• Trying to please everybody every time
• Going against your own value system
• Too much/ Too little work
• Not feeling in control
• Worry becomes a habit
• Guilt and resentment

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• Faulty methods of coping with stress
  
• Smoking
• Alcohol
• Frequent absenteeism from work
• Anti-Social Activities
  
• Irritability / Unjustified Anger
• Overeating
• Stress Management
• Deep Breathing Exercises / Walking
• Yoga / Meditation
• Music Therapy / Take up a hobby
• Religious Activities / Social Service
• Laughter Therapy

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• Steps to handle Stress
• Say , God ,give me the good sense to accept the
  things that I cannot change, change the things
  that I can and the wisdom to know the difference
  .
• Write down the problem
• Accept the worst that can happen
• Find out the cause of the problem
• Find out possible solutions. What is the best
  solution.
• Ask your self , Is it a problem or is it an
  inconvenience ?
• Practice the attitude of gratitude.
• Forgive and forget .
• Tap all your resources. Take help from
  family,friends and colleagues.
• Get a purpose in life.

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The 10 Steps to Wellness

• Early to bed and early to rise
• Exercise regularly
• Facilitate the natural body cycles
• Watch your body weight
• Organize your life well
• Be humble to all
• Spend true quality time with your family
• Rediscover the hidden and lost You
• Stay away from smoking and alcoholism
• Learn how to handle stress effectively

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• In conclusion
• Make Wellness a way of life
• It is the quality of life that is important and
  not the quantity Improve the quality of your
  life by following the 10 commandments of Wellness
• It makes you young by slowing down the the aging
  process
• It promotes health,well-being,endurance and
  productivity- for self and for the company.
• It increases your resistance to disease.
• It helps you develop positive Addictions that
  will carry on throughout your life.

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• Remember
• Improving the quality and the longevity of your
  life is now in your hands.
• It may require persistence and commitment but
  only you can take control of your life
• Best of luck