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Health and Wellness

Updated on September 16, 2016

The elements of health and wellness

Your health is always going to change no matter what. It evolves around your spirit, your mental thoughts, your social skills and emotional and throughout your surrounding. It balances your well being for being well that you don't only look good but you feel and look good with your mind and soul. I feel that if your wellness is not looking good then that is going to affect your health no matter what. I learned in a group class that you must have 7 or 8 hours of sleep with your 24 hour cycle and if you don't then you are aging much quicker. Also eating right and exercise will increase your health and wellness. It's always good to go to the doctors for your regular checkups as well just to make sure your health and wellness is okay.

Healthy balance of mind and body

I believe that if you see someone in the same situation as you and they had already achieved their goals such as Sarah's role model with Paddy Rossbach, it open doors and it will help to push forward that you too could do what you want to achieve through life. If you set your mind and prepare ahead, you will feel good about yourself with confidence. There is always going to be a choice you either do it or you don't. Sarah pushed forward and didn't stop. The video definitely inspired me in a way of to think positive no matter how much you are afraid of doing things, not only you will accomplish goals but you will feel great about yourself as well. If you have the positive mind you will also have positive attitude as well.

Benefits of regular activity?

Why is physical activity important, and how can it improve health and wellness?

The benefits of regular physical activity are muscle strength and tone, increase your metabolism and strengthen your heart, improve concentration, decreases depression and anxiety and reduce the risk of diseases suchas type 2 diabetes, and cancers.

Its important to exercise to keep the risk of any diseases and cancers. Regular exercise makes the circulatory and respiratory stems and brings oxygen to the brain. it will also help weight loss and keep the weight down and learn to control weight. It also mentions that life span increases 1.3 to 3.7 years longer than those who only do less exercise.

Good exercise and healthy eating habits will help individuals to live a longer and healthy life. It's important to have carbs, protein and fats in your diet because it balances good eating habits and reduces the high risks of cancers. To be able to exercise you need good foods to burn off those calories.

In the video it showed that the family was pretty shocked on their weight loss and their cravings for eating became less and less since they changed their diet and change of foods. It also mentions that having individual portions is better than open bags of chocolates or potato chips. It may be better but I feel that even with the individual portions gives off the temptation to even have one or two. So I prefer not to have individual portions at all if bigger bags aren't going to be in the household. Thats what I choose. When you start to eat healthy and exercise you will notice the difference. You are able to jog long distances. Your energy has increased.

It also showed that the food the family was eating before were being burned off quicker because they were getting tired faster but when they changed their food intake and diet, they notice less fatigue and tired. It just shows that a good fitness plan and proper dieting will help maintain a healthy weight and it will boost up your energy levels. If you are going to snack on something, think healthier snacks like party carrots and celeries, etc.

Common stressors?

defines stress as the experience of a perceived threat to one's well-being and it results from a series of physiological responses and adaptions.

A stressor is any condition or event that we perceive challenges or threatens us, and a stress response is the series of physiological changes and adaptations that result from that stressor which may be a physical , social, emotional, intellectual, economic, or spiritual.

They key to the whole stress response is our personal perception and interpretation of daily events and situations. These perceptions are filtered by our past experiences, biological factors (e.g., race, age, and gender), characteristics of the event or situation (Can I control it? Is it predictable? Does it occur often?), and by our present set of coping resources. Coping is the act of managing events or conditions to lessen the impact of a stressor. Remember that stress is literally in the eyes of the beholder. Each person's unique combination of heredity, life experiences, personality, and ability to cope influences how the person perceives an event and what meaning he or she attaches to it.

Stress can be associated with most daily activities. Generally, positive stress-stress that presents the opportunity for personal growth and satisfaction-is termed eustress. Getting married, successfully kayaking Class II rapids, beginning a career, and developing new friends may all give rise to eustress. Distress, or negative stress, is caused by events that result in debilitative stress and strain, such as financial problems, the death of a loved one, academic difficulties, and the breakup of a relationship. Prolonged distress can have negative effects on health. You cannot get rid of distress entirely: like eustress, it is a part of life. However, you can train yourself to recognize the events that cause distress and to anticipate your reactions to them. You can learn coping skills and strategies that will help you manage stress more effectively.

Health benefits

Cardiorespiratory fitness is the ability to perform exercise using large muscle groups at moderate to high intensity for prolonged period. Since it requires circulatory and respiratory systems to supply oxygen to the body during sustained physical activity, it is a good indicator of overall health. Regular exercise makes the circulatory and respiratory systems more efficient by enlarging the heart muscle, enabling more blood to be pumped with each stroke and increasing the number of capillaries.

One of the best exercises for potential health benefits is walking. It's not only the best exercises but one of the most popular ones too. It helps control joint swelling and pain from arthritis. Walking keeps your bones, muscles and joints healthy and handle any kind of stress and you will be able to sleep better. You will also feel more energetic and your self esteem will increase. Walking reduces the risk from high blood pressure, cancers, diabetes, heart disease or stroke.

The General Adaptation Syndrome?

When experiencing stress, the brain responds including the dumping of a variety of chemicals to our blood stream. This gives a momentary boost to do whatever needs to be done to survive. If left unchecked, however, the person can have a heart attack or stroke. The body runs out of the immunity to fight diseases. So, very often, these persons die of disease such as cancer, pneumonia, etc. The stress will never be identified as the cause of the death.

There are three stages to GAS.

First stage (Alarm Reaction) is which the body releases adrenaline and a variety of other psychological mechanisms to combat the stress and to stay in control. The muscles tense, the heart beats faster, the breathing and perspiration increases, the eyes dilate, the stomach may clench. Once the cause of the stress is removed, the body will go back to normal.

Second stage (Resistance) is for the body's response to long term protection. It secretes further hormones that increase blood sugar levels to sustain energy and raise blood pressure. The adrenal cortex (outer covering) produces hormones called corticosteroids for this resistance reaction. Overuse by the body's defense mechanism in this phase eventually leads to disease. If this adaptation phase continues for a prolonged period of time without periods of relaxation and rest to counterbalance the stress response, sufferers become prone to fatigue, concentration lapses, irritability and lethargy as the effort to sustain arousal slides into negative stress.

Third stage (Exhaustion) the body has run out of its reserve of body energy and immunity. Mental, physical and emotional resources suffer heavily. The body experiences "adrenal exhaustion". The blood sugar levels decrease as the adrenals become depleted, leading to decreased stress tolerance, progressive mental and physical exhaustion, illness and collapse.

Types of health issues resulting toxic stress

According to the ABC news special Stress Management, the name of the stress hormone released by the body is called Cortical. Cortical is the principal steroid hormone produced by the adrenal cortex. It regulates carbohydrates, the immune system, and maintains blood pressure. Some of the important health issues that results from toxic stress can put your liver into overdrive.

This can increased blood flow to the heart and can result in high blood pressure and stoke. When feeling stressed people tend to over eat and consume too much cholesterol or lethal fat that can slow the metabolism system. This can cause your immune system to shut down even more susceptible to illness, cancer, heart disease and diabetes.

Some physical changes associated with severe stress are saliva decreasing, perspiration increasing, urine production decreasing (all of which are signs of dehydration, and can be very serious), muscles tensing, blood clotting ability increasing, digestive system slows due to blood being needed elsewhere in our bodies, respirations increase (elevated heart rate, and blood pressure are very dangerous especially if you are in a high risk category).

Stress can put a lot of unnecessary wear and tear on our bodies. It can affect our cardiovascular system by increasing our respirations making our heart rate sky rocket, which also increases our chances of a catching a heart attack.

Stress can also have a damaging effect on our digestive system and can also cause nausea and cramping. Our immune system is also weakened and our body loses the ability to effectively fight off colds essentially leaving us more vulnerable to sickness.

Another physical sign of stress is also visible in the face and hair. I love to watch the before and after photos of our Presidents when they reach the end of their terms. It's a common belief that the sheer stress and presure of being President of the United States accelerates the aging process.

If you are under a lot of stress then it is probably a good idea to schedule an appointment with your doctor. Many of times just simply getting a routine checkup can be the difference in preventing many of the conditions I mentioned earlier. Stress can be deadly if you ignore the signs, but if you take preventive measures to increase coping skills then you will conquer stress.

Post-traumatic stress disorder?

We all know that stress affects our health in negative ways due to our constant release of stress hormones such as cortisol and epinephrine. This leads to weight gain and diabetes, as well as anxiety. PTSD also known as Post Traumatic Stress Disorder is a condition that occurs after an individual suffers from a stress that is extreme, such as a physical assault, abuse, or torture; or threat to their survival such as combat injuries. At the time of an incident the individual may experience other extreme psychological stress along with the physical threats. Being unable to process the trauma at the time it occurs, due to being in a survival mode and under extreme physiological stress the individual may later suffer flashbacks of the incident or disruptive nightmares, as if they are still trapped in the initial traumatic situation. Stress really isn't going to go away the next day but there are things we can do to help ourselves deal with it better. It really does seem that just taking a 10 minute break every so often to relax on a stressful day really can make a big difference.

Health consequence of excess weight

Some of the health consequences of excess weight are Cancer: overweight obesity are associated with increased risk of endometrial, colon, gallbladder, prostate, kidney, uterine, and postmenopausal breast cancer; Premature Death: The risk of death rises with increasing weight, Obese individuals have a 50-100% increased risk of death from all causes compared with people of normal weight. Among 25-35 year olds severe obesity increases the risk of death by a factor of 12; Cardiovascular Disease: High blood pressure is twice as common in obese adults as it is in those who are at heathy weights; Diabetes: More than 80% of people with diabetes are over weight or obese, also a weight gain of 11-18 pounds increases a person's risk of developing type 2 diabetes to twice that of individuals who have not gained weight.

The additional health consequences are sleep apnea and asthma are both associated with obesity, for every 2 pound increase weight, the risk of developing arthritis creases by 9-13 percent, obesity related complications during pregnancy include increased risk of fetal and maternal death labor and delivery complications, and increased risk of birth defects, also increased risk of osteoarthritis, especially in weight bearing joints such as knees and hips.

What is Sleep Apnea?

Treatment of sleep apnea?

Sleep apnea is a pausing in breathing or shallow breaths while you sleep. This pausing causing last from a few seconds to minutes which often comes and goes from 5-30 times or more per hour. It typically, normally breathing then starts up again, sometimes with a loud snort or choking sound. This disrupts your sleep. You can move out of deep sleep and into light sleep when breathing pausing or becomes shallow. It is a result of poor sleep quality that makes you tired during the day. It's a leading cause of excessive daytime sleepiness.

You could change mild sleep apnea by avoid alcohol and medicines that make you sleepy. They make it harder for your throat to stay open while you sleep. It doesn't necessarily mean that you are obese and is causing the problem. However, if you are overweight or obese, a little weight loss can improve that. People with mild sleep apnea can also sleep on their side instead of their back to keep their throat open or sleep with special pillows anything to keep you from sleeping on your back. Keep your nasal passages open at night. If you smoke, then quit.

CPAP (continuous positive airway pressure) is the most common treatment for moderate to severe sleep apnea in adults. A CPAP machine uses a mask that fits over your mouth and nose, or just over your nose. The machine gently blows air into your throat. Some people who have sleep apnea may benefit from surgery. The type of surgery and how well it works depend on the cause of the sleep.

Reproduction and Childbirth

There are many factors to consider when choosing a method of contraception. Issues to think about range from cost to comfort level to convenience and health risks associated with a particular method. There are many contraceptive methods. When choosing a method, it is best to learn about each of them and how they may affect fertility in the future. The results of the decisions may affect more than one person and in some cases could be permanent. When making a decision regarding reproductive health it is important that you know the facts.

Plan B has been called the before and after pill. Plan B is not a chemical abortion pill. It works as a high test birth control pill which contraception must be taken within 72 hours for intercourse. It supposes to help to reduce the chances of pregnancy by stopping the release of the egg from the overy.

Plan B has been available for prescription since 1999. Controversy arose 4 years later of 2003. When the drugs distributor tried to get the Food and Drug Administration to approve Plan B for sale over the counter. The drug, which consists of two high doses of the hormone progestin. It is most common ingredient in regular birth control pills and reduces the odds of getting pregnant by 89 percent if take within 72 hours of unprotected sex.

The FDA decision allow over the counter sales only at pharmacies and other stores where a licensed pharmacist is on duty. Personal identification showing proof of age will be required. For women 17 years old and younger, a doctor's prescription will be necessary to purchase for the drug.


The major option available for contraception is that there are a lot of contraception options out there and you should choose one that suits you and your partner. There are two methods of birth control which are barrier (male and female condoms, cervical cap and diaphragm) and hormonal (birth control pill, patch, ring, shot, hormonal IUD). The best primary form of birth control is the male condom, because it protects you from pregnancy as well as certain sexually transmitted diseases. This is readily available, no prescription needed, has no side effects, no pre-planning necessary and it is very effective when used correctly every time. Hormonal methods are also very effective. However, they must be taken every day, require a prescription from a physician are associated with side effects in some people such as weight gain, skin changes, hair growth in new places, menstrual changes, mood changes increased risk of blood clots, stroke and heart attacks, and offer no protection against sexually transmitted disease. The weight gain with birth control pills can amount to thirteen pounds over four years.

The listed contraceptives providing complete protection and limited protection are, Continuous abstinence, Female sterilization, Male sterilization, Implanon, IUD (intrauterine device), Depo Provera, Oral contraceptives (combined pill and progestin only pill), Ortho evra patch, NuvaRing, Male condom (without spermicidal), Diaphragm (with spermicidal cream or jelly), Sponge, Female condom (without spermicidal), Fertility awareness methods, Withdrawal, Spermicidal (foams, creams, gels, vaginal suppositories and vagina film), No method, Emergency contraceptive pill which is Plan B.

Condoms are widely recommended for the prevention of sexually transmitted diseases (STDs). They have been shown to be effective in reducing infection rates in both men and women. While not perfect, the condom is effective at reducing the transmission of organisms that cause AIDS genital herpes, cervical cancer, genital warts, syphilis, chlamdia, gonorrhea and other diseases. The condoms are also often recommended as an adjunct to more effective birth control methods (such as IUD - intrauterine device) in situations where STD protection is also desired.

In the United States about 19 million new infections are thought to occur each year. These infections affect men and women of all backgrounds and economic levels. But almost half of new infections are among young people ages 15 to 24. Women are also severely affected by STIs. They have more frequent and more serious health problems from STIs than men. African-American women have especially high rates of infection. You can get an STI by having intimate sexual contact with someone who already has the infection. You can't tell if a person is infected because many STIs have no symptoms. But STIs can still be passed from person to person even if there are no symptoms. STIs are spread during vaginal, anal, or oral sex or during genital touching. So it's possible to get some STIs without having intercourse. Not all STIs are spread the same way. Having an STI also can put you at greater risk of getting HIV. For one, not stopping risky sexual behavior can lead to infection with other STIs, including HIV. Also, infection with some STIs makes it easier for you to get HIV if you are exposed.

People are ashamed and embarrassed and often keep infected people from seeking treatment. Unfortunately, they usually continue to be sexually active, thereby infection unsuspecting partners. People who are uncomfortable discussing sexual issues may also be less likely to use and ask their partners to use condoms to protect against STIs and pregnancy. The more sexual partners a person has the greater the risk of contracting an STI.


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