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    Improving Health and Wellness

    HEALTH AND WELL-BEING

    Both my husband and I are working parents.  Our children go to tuition centre every day after school, so whenever they reached home and after they took their baths, the first thing they do is grab some cookies or junk foods.  My 10 years old daughter is a picky eater, she normally just eat soup with rice while my teenage son loves everything.  We often eat outside due to our busy schedule and sometimes get the fast food delivery to our home.

    The only time we can spend time is on Saturday but sometimes there are activities in their school and other functions we need to attend.  With their busy schedule, I allow them play with computer and smart phone but only on Friday night and they will hand it back to me on Sunday.

    IMPROVING HEALTH AND WELLNESS

    THE ACTION PLAN

    actionplan

    We cannot control all circumstances of our lives, we accept what beyond our control but we have to act on what can be control.  I believe there is still always ways to improve my family health and wellness.  Here is some list that I have plan;

     Time Management

    It is not we have no time but we did not make some time for activities but I did not manage our time well.  The first thing on my list is to manage our family time.

    Healthier Meal

    I already feel guilty for providing my children junk food in the shelf.  I will start planning for a healthier meal diet for my family.  There will be more vegetables, fish and nutrients foods on the menu.  Less taking fast food and will be cooking healthier recipe, such as steam or soup.

    Exercise More

    woman-jogging

    According to Dr. Jullian Jessel (Well Being, page. 154) Regular exercise makes the metabolism more active, so calories are burned more quickly even when you are not exercising. It also stimulates the production of natural mind-calming chemicals in the blood.    Most people find that exercise improves their mental powers and gives them more energy, and helps them to solve or put problems into perspective.

    We use to walk at the recreational park but with our busy schedule, we have lots excuses not to exercise.  I will make sure my family will have once a week walk in the park or other outdoor activity and will be starting doing yoga and brain gym at least 3 times a week.

    More Quality Time, Less Gadget

    320767027-my_20family

    I admit that I had less quality time with my family especially my children lately, allowing them playing with gadget is making it worse.  I am not against gadget or video games but I will reduce their time and let them explore their hobbies more.  Both my children loves art, there will be ‘art time’ at home, let them express their emotions through art and allowing them to share their thoughts.

    Join Volunteering Club

    Education is important but as parents, I believe social skills are equally important to instilled good value in children.  Joining volunteering club will not teach them how to share and help others but will give them the sense of happiness.

    volunteer

    It is good to reflect on our family health and wellness, as we can check what is wrong and what to be improved.  As for me, regardless of my busy schedule, allowing my children play with gadget and buying fast food frequently already makes me feel quilt.

    To improve my family health and wellness, I will manage our time, eat healthier meal, exercise more, spend more quality time, attending music class together at studio one artist and join volunteering club.  Not only my family helps each other but also sharing to others too.

    -end-

    references

    Fahey. T.D, Insel.P.M, Roth. W.T (2005)6th edition. Fit & Well. New York. USA:The McGraw-Hill Companies

    Kenyon, J. J., Dr. (1999). Well Being. Alresford, Hants, UK: Godsfield Press.

    Zied,E., W.Ruth, (2007). Feed Your Family Right! Hoboken, New Jersey, US. John Eilry & Sons, Inc.

    http://familydoctor.org/familydoctor/en/prevention-wellness/staying-healthy/healthy-living/health-guides-health-is-a-state-of-mind-and-body.html.

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    The Lifestyle Habits that Causes Diabetes

    Diabetes is a metabolic disorder affecting over 18 million people and is characterized by high blood glucose levels.  Chronic elevation of blood glucose is associated with increased incidence of heart disease, kidney disease, nerve  dysfuncyion, and eye damage.  In fact diabetes is o ne of the leading causes of death in us and increasing.

    There are two types of diabetes.  Type I diabetes usually occurs in the young and is due to abnormally low levels of the hormone insulin; it is often called insulin-dependent diabetes.  The cause o this type of diabetes is now thought to be the immune system’s destruction of the cells in the pancreas that produce insulin.

    Type II diabetes often occurs in overweight, middle-aged adults due to reduction in the ability of insulin to transport glucose from the blood into cells.  This form of diabetes generally is due to the lack of sensitivity of the cells to the action of insulin.  Although the specific cause of the problem is not known, it is clear that obesity increases the severity of the disease.  Because type II diabetics generally do not have a problem producing insulin, they generally do not require insulin treatment, and referred to as non-insulin-independent diabetes.

    LIFESTYLE HABITS THAT CAN CAUSE OF DIABETES

    Emotional Eating

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    Are you one of those people who eat when you feel sad, mad, stress and hopeless? Some people have the tendency to eat whatever they like when they are emotional.  Emotional eating is not because of hungry but to just as comfort, the problem is the comfort food as they call it is mostly colourful and sweets foods, such as ice cream, cakes, donuts and everything nice.  Emotional eating will make things bad, as this might cause diabetes type II.

    In order to prevent emotional eating, you need to learn to identify your triggers and find ways to feed your feeling.

    You can also try one of the many ways to lower your blood sugar naturally.  These include both fasting and postprandial blood glucose levels.

    Midnight Munching

    eat

    If you’re indulging in nighttime noshing on a regular basis, beware: This eating pattern causes blood sugar spikes and disrupts insulin secretion, a bad pattern if you want to prevent type 2 diabetes, according to research in the British Journal of Nutrition that looked at the effects of eating patterns on night workers. By having three balanced meals every day, you help stifle the urge to indulge at night and provide better control of your blood sugar, says Barb Klingler, RN, BSN, CDE, diabetes educator at the Washington University Diabetes Center at Barnes-Jewish Hospital.

    Avoiding Fish

    omega-3

    If you love fish burger, you should start thinking to eat real fish that contain rich protein.  Salmon, tuna, mackerel, and sardines are rich in omega-3 fatty acids, which cut risk for heart disease and high blood pressure, keep arteries healthy, and are good for preventing diabetes, too, according to the American Heart Association. Try to get two servings every week.

    Skipping Breakfast

    Breakfast is the most important meal of the day, and when it comes to diabetes prevention, that’s especially true. Forgoing your morning meal not only tends to backfire, making you ravenous by late morning, but can also create the perfect storm for type 2 diabetes, says Ellen Calogeras, RD, LD, CDE, a diabetes educator with the Cleveland Clinic Diabetes Center. Starving yourself until lunch sets off a chain reaction that disrupts insulin levels and blood sugar control. Learn to take time to eat a simple, balanced meal.

    skip-bfast

    There are two types of diabetes, that is type I and type II.  Lifestyle habits, such as stress, emotional, busy and not being able to exercise lead to diabetes especially type II.  Healthy diet and exercise can help avoiding yourself to be diabetic.

    For those who are diabetic, it is important to take medication as prescribed and learn to control sugar in their daily diet.

     

    -end-

     

     

    References

    Causes of Diabetes. National Institute of Diabetes and Digestive and Kidney Diseases. (online) http://www.niddk.nih.gov/health-information/health-topics/Diabetes/causes-diabetes/Pages/index.aspx. Retrieved on 23 June 2016

    Diabetes management: How lifestyle, daily routine affect blood sugar. (online) mayo clinic. http://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/diabetes-management/art-20047963

    Emotional Eating vs. Mindful Eating. Retrieved from. Helpguide. Org. (Online) http://www.helpguide.org/articles/diet-weight-loss/emotional-eating.htm

    Genetics and Lifestyle Choices Play a Role by Lisa M. Leontis RN, ANP-C and Amy Hess-Fischl MS, RD, LDN, BC-ADM, CDE. (online)Endocrineweb. http://www.endocrineweb.com/conditions/type-2-diabetes/type-2-diabetes-causes.  Retrieved on 26 June 2016

    Study of life style habits on risk of type 2 diabetes by Rajiv Pathak and Ashima Pathak.   (online)http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3678701/ Retrieved on 26 June 2016

     

     

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    Why We Need to be Healthy

    THE IMPORTANCE OF STAYING HEALTHY

    There are many reasons why we need to stay healthy.  As a working mother and taking part-time studies, I have every reason I need to stay physically and intelligently healthy.  Juggling between family, work and studies can be challenging.  I need to stay healthy to be able to take charge of my family, do my work and studies well.

    You need to analyze and understand yourself and learn ways to control and balance the eight dimension wellness (as shown below).

    Print

    Figure 1 – Eight Dimensions Wellness (Resources : http://www.samhsa.gov/wellness-initiative/eight-dimensions-wellness )

    PHYSICAL AND INTELLECTUAL WELLNESS

    Life can be challenging and we can easily be physically and mentally exhausted.   It is important to take care of your physical and intellectual wellness, as we need to be intellectually smart in solving problems and creating opportunities.  When you are physically healthy you are able to perform better in any activities and intellectual health can improve your quality of life by increasing your ability to define and solve problems.  Being healthy gives you the privilege to enjoy life fully.

    STRATEGIES TO BE PHYSICAL AND INTELLECTUAL HEALTHY

    With the work load and stress in the office, we easily get physically and mentally exhausted.  In order to get you re-energize your physical and intellectual health, you need to pause, stop and analyse yourself.   Starting with your body, as healthy body gives healthier mind.  There are many ways to improve our physical and intellectual health and wellness, such as;

    EXERCISE

    exercise

    Improving physical health, you will automatically experience greater mental and emotional well-being.  Exercise not only strengthens your heart and lungs, for example, it also releases endorphins, powerful chemicals that lift your mood and provide added energy.

    DIET

    ra-diet-13-fill-your-plate

    Good diet will support your brain, improve your mental health, gives you energy and help you look better.  Take healthy, nutrients food and avoid fast food.

    MANAGE STRESS

    Stress refers to two different things; situations that trigger physical and emotional reactions and the reactions themselves.  (Fahey.T.D, 2005).  Learn to manage your emotions.  Be emotionally intelligent in managing stress and balance your mood.

    lavendar

    You can learn by using your sensory input, for example, do some art, play with colors while listening to soothing or uplifting music and have the scent you love such as coffee aroma or lavendar to light up your mood.

     

     

     

    GET ENOUGH REST/SLEEP

    sleeping

    It is important to have enough rest and sleep as this will help both physical and intellectual wellness.  Sleep serves to re-energize the body’s cells, clear waste from the brain, and support learning and memory. It even plays vital roles in regulating mood, appetite and libido. (ScientificAmerican.com).

    CONTINUOUS LEARNING

    Learning can improve your intellectual wellness.  Continuous learning can challenge and improve your mental well-being in many ways.

    reading-baby

    Being physical and intellectual healthy will help you to enjoy better quality of life.  Exercise, having enough rest and sleep, taking good diet, learning to manage stress and continuous learning will help improve your physical and intellectual health.

     

     

     

     

     

     

     – end-

    References

     

    Powers.S.K, Dodd.S.L.,Noland. V.J (2006, 4th Edition) Total Fitness and Wellness. San Francisco. USA. Pearson Education Inc.

    Fahey. T.D, Insel.P.M, Roth. W.T (2005)6th edition. Fit & Well. New York. USA:The McGraw-Hill Companies

    M J Kreitzer, A Georgiou. (n.p.). University of Minnesota. Retrieved 27 July, 2016, from http://www.takingcharge.csh.umn.edu

    (September 1,2015). What Happens in the Brain During Sleep?.(Online) retrieved from Scientific America. http://www.scientificamerican.com/article/what-happens-in-the-brain-during-sleep1/

    1. Melinda, S. Robert, Robinson. L & S.Jeanne. (June 2016). Improving Mental and Emotional Health (online) retrieve from. HelpGuide.Org http://www.helpguide.org/articles/emotional-health/improving-emotional-health.htm#