sleep…• less than 5 minutes: exhaustion; you are not getting enough sleep. • 5-15 minutes:...
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B Y : N I C O L E T T E A R M E N T I
SLEEP…
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WHAT IS SLEEP
• Sleep is an altered state of
consciousness where your body
does a lot of important work.
• Getting restful sleep-and
enough of it- is vitally important
to living as healthy as possible
throughout your life.
• A lack of sleep, on the other
hand, speeds up the aging
process.
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WHY DO WE NEED SLEEP
1.Its restorative
2. Its Adaptive
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HOW MUCH DO WE NEED?
- We should get between seven and a half to nine hours of sleep
per night.
Not enough sleep:
-We become irritable, less alert, hard time concentrating, feeling drowsy.
-Affects our immune system.
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HOW LONG SHOULD IT TAKE TO FALL ASLEEP
• Less than 5 minutes: Exhaustion; you are
not getting enough sleep.
• 5-15 minutes: This is a healthy amount of
time to fall asleep.
• 15-30: Stress may be interfering with your
sleep; you need to do something to help
wind down before bed time.
• 30-60 minutes: Insomnia; try 20 minutes
of deep breathing or muscle relaxation.
• 60 + minutes: Its time to see your doctor
or a sleep specialist.
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SLEEP AND WEIGHT
• Studies show that people who get five hours or less of sleep each
night are much more prone to weight gain.
• This is primarily due to a lack of sleep in which affects two
hormones that stimulate appetite.
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SLEEP APNEA • If you’re getting at least 7 ½ hours of sleep and still feel tired the next day, talk to
your physician about sleep apnea, a common disorder that disrupts sleep.
• Sleep Apnea is associated with: Loud snoring, daytime fatigue, excess weight,
high blood pressure, periods where you stop breathing during sleep, a headache
in the morning, insomnia.
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• Insomnia - A sleep disorder that is characterized by difficulty falling and or staying asleep. People with insomnia have one or more of the following symptoms:
*Difficulty falling asleep
*Waking up often during the night and having trouble going back to sleep
*Waking up too early in the morning
*Feeling tired upon waking
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MEDICATIONS THAT CAN KEEP YOU AWAKE
Non- prescription Drugs:
-decongestants, nicotine, antihistamines,
stimulants, alcohol, caffeine.
Prescription Drugs:
-Stimulants, coming off sedatives, diuretics,
corticosteroids, and many anti
depressants.
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STAGES OF SLEEP
STAGE 1: Dozing Stage
STAGE 2: Light Sleep
STAGE 3: Deeper Sleep
STAGE 4: Deepest Stage of Sleep
STAGE 5: REM Sleep
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HEALTHY SLEEP HYGIENE
• Go to sleep and wake up at the same time every day,
even on weekends.
• Follow a regular bedtime routine.
• Dim lights in your home as bedtime approaches.
• Avoid work and worry as you prepare for sleep.
• Get plenty of exercise in the mornings or mid-day.
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HEALTHY SLEEP CONT.
• Avoid long naps in the late afternoon and early evening.
• Don’t work, read, eat, or watch TV in bed.
• When you get into bed, focus on calming your body.
• Invest in a good quality mattress.
• Maintain ideal sleep conditions: block noise.
• Limit food, alcohol, caffeine, liquids.
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EXERCISE &
STRETCHING
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EXERCISE
is a virtual necessity to maintain
proper functioning of major
physiological systems.
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TODAY’S SOCIETY
American’s Stress about their weight
Sedentary Lifestyle
obesity
Health decline
Coronary Heart Disease
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PHYSICAL ACTIVITY: TWO CATEGORIES
Aerobic & Anaerobic: types of physical exertion that
parallel the two aspects of fight-or-flight response.
Anaerobic: physical motion intense in power and strength
yet short in duration.
Aerobic: Cardiovascular-endurance activities such as
running, swimming, cycling, cross country skiing,
rhythmic dancing and walking; they are rhythmic or
continuous.
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CARDIOVASCULAR
Exercise
Benefits Physiological + General
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Exercise “work” physical exercise is stress to the body, it is fight or flight response in
motion
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PHYSIOLOGY
• Physical exercise utilizes stress hormones
• Physiological homeostasis suggests that physical exercise might be the closest
thing we have to the fountain of youth.
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EXERCISE & STRESS
• Exercise in almost any form
can act as a stress reliever.
Being active can boost your
feel-good endorphins and
distract you from daily worries.
• exercise should be part of your
stress management plan.
• Increases overall health and
wellbeing
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DIRECT STRESS BENEFITS
Pumps up your endorphins
“runner's high”
It’s meditation in motion
Improves mood
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DO YOU EXERCISE?
Common reasons to skip:
I don’t have enough time
It’s too hot or too cold
I need to do housework
I need to do shopping
I’m too tired
I’m in good enough shape
I’m on my feet all day
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FIT IN EXERCISE
Schedule workout time
Do some chores
Walk/run while you are waiting for something to be done
Move your body while dinner is cooking
Walk/run dog
Ride a bike to the store
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FITTING EXERCISE INTO YOUR WORKDAY
• Lunch break
• Stretch at your desk
• Grab your water bottle or resistance bands and do some strength exercises at
your desk
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STRETCHING
Stretching is an effective strategy to aid in the relief of stress. It lengthens the
muscles to relieve muscle tension.
Desk, computer work, long driving, walking in high heels cause muscles, tendons, and
ligaments to shorten.
Loss of Flexibility
Breathing is important
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NUTRITION & STRESS
• Food provides nutrients as well as emotional pleasures
• Serves as a pacifier to calm nerves
• Eating used as a coping technique
• dieting
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FOOD CHOICES
• High sugar
• High fat
• Bleached flour
• Genetically modified organisms
• Hormones
• Antibiotics
• Petro chemicals introduced by means of fertilizers
• Fungicides & pesticides
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STRESS
Compromises the ability to digest, absorb, metabolize, and eliminate nutrients.
DOMINO EFFECT: The relationship between nutrition, stress, and the immune system.
Domino 1
Domino 2
Domino 3
Domino 4
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EAT FOR A HEALTHY IMMUNE SYSTEM
• Consume antioxidants
• Fiber
• Fresh Water
• Eat organics
• Adequate proteins
• Decrease processed food
• Decrease antibiotics and hormone consumption
• Consume Omega 3 and Omega 6
• Decreased saturated fats
• Eat colorfully
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CORTISOL
Stress increases production of cortisol, which
increases the production of the chemical
neuropeptide Y (NPY) in the brain.
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PHYSIOLOGICAL EFFECTS
• Often the act of eating is done for emotional reasons that have nothing to do with
nutritional demands of the body
• Food is often used as a means to pacify our minds and hearts
• Eating disorders
• Unresolved anger
• Food becomes a tranquilizer that calms nerves
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RECOMMENDATIONS FOR HEALTHY EATING
HABITS • Eat a well balanced diet
• Eat a good breakfast and space meals evenly throughout the day
• Avoid or minimize the consumption of caffeine and sugar
• Eat a diet that provides adequate levels of vitamins and minerals that are
potentially vulnerable to stress
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Adequate sleep, exercise, & diet
means less stress, so why not
take the time than settle for less
Thank You