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Nursing FYS/FIG: HEALTHY LIFESTYLES

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Jibril Rodriguez

on 23 March 2015

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Transcript of Nursing FYS/FIG: HEALTHY LIFESTYLES

Sleep
Stress Management
Healthy Lifestyles
a healthy student is a happy student!
What are some common stressors as nursing students?
Why is sleep important?
Sleep allows your brain to "recharge". About 8 hours of sleep is necessary to carry our daily functions. However, as college students, 8 hours may not always be possible. As a result, insomnia (or difficulty sleeping) may occur affecting both academic & personal lives.

Loss of sleep results in "sleep debt". The amount of time not spent sleeping has to made up somewhere - during the day, during class, during work. Staying awake all night causes a sleep debt of 7-9 hours. Those 7-9 hours will then have to made up something during the day, causing production to decrease.
So, how can I manage stress?
What is stress?
how much sleep do I need?
Tips to Promote Sleep
Mental health is the combination of mental wellness & mental firmness that allows you to flourish.
People with mental health are able to enjoy life. Courage, hope, honesty, positive self-talk, perseverance, positive work ethic & optimism are some of the characterstics of a peron with well mental health. Other characteristics include positive body image, stress management & respect towards others.
Diet & Exercise
what does your diet consist of?
How to Read the Nutrition Facts
prepare your own meals
control how much salt & sugar
eat a balanced breakfast!
less processed foods
don't skip meals - eat 3 average size meals a day
don't shop on an empty stomach - the temptation is great
look for alternatives to salt & sugar - no salt seasoning, herbs, lemon, honey, cane sugar
stop eating 1-2 hours before bedtime
Tips for Maintaining a Healthy Diet
start an exercise regimen
balance between cardio, weights & aerobics
do a variety of exercises
workout in the morning
hydrate with water or Powerade/Propel/Gatorade
set up a schedule
reward yourself with a HEALTHY meal or snack
health & wellness on-the-go!
breakfast
lunch
dinner
dessert
http://eatthis.menshealth.com/game/
play the game @
For young adults, approximately 7-9 hours of sleep is required.
avoid caffeinated drinks before bed

Stress is a response to a demand that is placed on you.
During stress, one experiences physical symptoms such as anxiety, increased heart rate, higher blood pressure & muscle tension. One needs a certain amount of stress to act. This stress is short-term & allows you to relax once it is over. However, if one fails to relax, the build up of stress can lead to mental & physical exhaustion & illness.
grades
clinicals
projects
finances
health and eating
job searching
eat & exercise regularly
sleep!
learn relaxation techniques
build a network of friends who are supportive
talk with family & friends when you feel overwhelmed
break large tasks into manageable chunks
prepare for tasks early (exams, projects)
take breaks
state your feelings politely & firmly
recognize what you can control (ourselves) versus what we can't control (others)
decrease negative self-talk, think positively about yourself
make time for yourself
Mental Health
pay attention to your needs & wants
take care of yourself
participate in activities you enjoy
take the time to accomplish goals you have set
reward yourself & treat yourself well
keep your living space clean & tidy, fill it with items you love
take the opportunity to learn something new & share your talents
Building Self-Esteem
maintain a healthy diet
eat healthy foods & exercise regularly
list 5-10 special qualities about yourself (intellect, positive, organized, funny)
wear clothes that are comfortable & make you feel good about yourself, be modest
take care of yourself
Building a Better Body Image
UT Arlington Services for Health & Wellness
Campus Recreation
Maverick Activities Center
817-272-3277
www.uta.edu/campusrec
Health Services
605 S. West Street
817-272-2771
www.uta.edu/health_services
Relationship Violence & Sexual
Assault Prevention Program (RSVP)
101R MAC
24 Hr Hotline - 817-272-0260
Coordinator: 817-272-9250
www.uta.edu/studentaffairs/rsvp
Counseling Services
305 Ransom Hall
817-272-3671
www.uta.edu/counseling
All content from:

Remmers, D. (2010). No Limits: Foundations and Strategies for College Success. Plymouth, MI. Hayden-McNeil Publishing.
common health problems
in specific ethnic groups
diabetes (DM)
hypertension (HTN)
overweight/obesity
cervical cancer
higher mortality rates to breast, colorectal, urinary bladder and oral cancers
hispanic/latinos
african americans
hypertension (HTN)
sickle cell anemia
diabetes (DM)
overweight/obesity
cardiovascular disease (CVD)
HIV
lactose intolerance
asians
invasive cancer (lungs, colon, breast, pancreas, stomach, liver), some more common in women versus men and vice versa
lactose intolerance
hepatitis, intestinal parasites, malaria (newcomers)
eastern europeans
gastrointestinal diseases (GI)
smoking
weight problems
musculoskeletal problems
native americans
diabetes
colorectal cancer
lactose intolerance
(Management Sciences for Health, n.d.)
(Photobucket: getmeinshapenow, n.d.)
(choosemyplate.gov.)
(ClickBiology, 2009)
exercise
(Men's Health, 2011)
Eat This, Not that! Quiz Game
Patient Teaching: Health Promotion
You are preparing to provide teaching to 3 clients regarding dietary changes ...
Type I Diabetes
Obesity
Hypertension
9 year-old Leslie is a Type I diabetic. Her blood glucose levels have been high recently, averaging around the low-200s
(normal is 70-100)
. She has been prescribed an 1800-calorie diabetic diet. Her mother asks you what types of food she should limit or avoid and which she can eat.
What would you teach Leslie and her mother regarding dietary and lifestyle modifications?
french fries & burgers
store-bought cookies
cakes and pies
frozen foods
processed lunch meat
sodas
restaurant milkshakes
pizza
(Diabetic Living Online, 2012)
45 year-old Jorge was admitted to your unit due to a transient ischemic attack (TIA). Diagnostic tests show that his arteries are 50% blocked. His healthcare provider has prescribed a low-fat diet to prevent further buildup of fat in his arteries.
What would you teach Jorge regarding dietary and lifestyle modifications?
fruits and vegetables
skim milk
low fat yogurt
fish
chicken
wheat bread
Laurie is a 50 year old female with a diagnosis of hypertension (high blood pressure). Her average blood pressure during the past year has been about 150/95 (normal is 110/70). She has been prescribed a low-sodium diet.
What would you teach Laurie regarding dietary and lifestyle modifications?
DIET
vegetables & fruits
nuts
beans & legumes
fish (cod, tuna)
avocados
olive oils
low-fat dairy
(Mayo Clinic, 2012)
fast food
cheesecake
processed meats
rich cheeses
processed meats
soy sauce
fast food
caffiene
low sodium foods
fruits & vegetables
yogurt
unsalted nuts and seeds
DO NOT EAT
DO EAT
LIFESTYLE
insulin administration
activity & exercise
foot care
regular physical exams
DIET
DO NOT EAT
LIFESTYLE
DO EAT
cardio exercise
weight loss programs
structured meal plans
LIFESTYLE
DIET
DO NOT EAT
DO EAT
running
cardio exercise
antihypertensive medications
stress management
monitor blood pressure
DIVERSITY
&
HEALTHY LIFESTYLES
(Mayo Clinic, 2012)
(Livestrong, 2012)
focus on fruits
vary your veggies
make 1/2 your grains whole
use lean protein
get calcium rich foods
Full transcript