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Paul M ity Health
16
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Comm Internship 20
er
Su m m

Lifestyle Matters
Living & working conditions have been
estimated to have 2x the impact on our health
compared to our genetic code
https://www.youtube.com/watch?v=
dJEwC4wCM70
Dr. Rishi Manchanda

Stress
Stress Affects Your:
Nervous System
Endocrine System
Respiratory System
Cardiovascular System
Reproductive System
Immune System

STRESS MANAGEMENT
Stress suppresses your immune system
Distress can = Greater likelihood of depression,
insomnia, headache, backache, drug and
alcohol abuse, high blood pressure,
unexpected weight gain/loss
There are many ways to combat stress here at
camp

Deep breathing exercises

Allows the brain to receive more oxygen
Stimulates the release of Acetylcholine (Ach)
Breathe like a baby
Teddy Bear Breathing

Regular exercise
Exercises you can perform at camp
Aerobic: RUNNING, Swimming, Rowing, Biking
Body weight exercises: push ups, planks, pull
ups, 6 inches, body squats, squat jumps, lunges,
lunge jumps, jumping jacks, jump rope

Benefits of exercise
Weight bearing exercises decrease the risk of
osteoporosis
Aerobic activity strengthens the heart
Decreases stress which in turn decreases the
risk of other diseases
Stimulates the release of endorphins, BDNF,

Tips for making regular exercise easier

Put your workout clothes on over your alarm
clock
Set achievable goals
Make a schedule
Track your workouts: Running2win.com
Invest in a heart rate monitor, that will help
you to see if you are over fatigued

NUTRITION
Heart Disease: The #1 killer in the United
States
According to the CDC, over 610,000 die/year
(One person every 43 seconds)
The cost for treating this is over 108.9 billion
dollars a year

NUTRITION
https://www.youtube.com/watch?v=
_kQccASm5dQ
www.foodmatters.tv

BENEFITS OF SLEEP

SLEEP
Repairs your heart and blood vessels
Heart disease, high BP, stroke
Obesity (Ghrelin and Leptin)
Immune System: T Cells Decrease and Inflammatory
Cytokines Increase when sleep deprived
Micro-sleep and Sleep Deprivation
Tragic accidents linked to sleep deprivation
http://www.huffingtonpost.com/2013/12/03/sleepdeprivation-accidents-disasters_n_4380349.html

Recommended Amount
of Sleep By Age Group
Newborns (0-3 months): 14-17
Infants (4-11 months): 12-15
Toddlers (1-2 years): 11-14
Preschoolers (3-5): 10-13
School age children (6-13): 9-11
Teenagers (14-17): 8-10
Younger adults (18-25): 7-9
Adults (26-64): 7-9
Older adults (65+): 7-8

Sleep Cycle
2 main types of sleep: REM and NREM
REM- dreaming occurs, certain muscles are paralyzed
NREM has three parts
N1- Lightest sleep, small noises wake you
N2- Deeper sleep (40-50% of your sleep)
N3 AKA Slow Wave Sleep

4-5 cycles/night each 90-120 minutes

Sleep Cycle Alarm Clock

References
Relaxation techniques: Breath control helps quell errant stress response - Harvard Health. (2015).
Retrieved September 4, 2015.
Marksberry, K. (2012). Take a Deep Breath. Retrieved September 4, 2015, from
http://www.stress.org/take-a-deep-breath/
Weil, A. (2015). Spirit & Inspiration. Retrieved September 4, 2015, from
http://www.drweil.com/drw/u/ART00521/three-breathing-exercises.html
http://www.adaa.org
/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-s
t
http://www.wgal.com/news/what-are-the-leading-causes-of-death-in-america/32888794
http://www.stress.org/emotional-and-social-support/
http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why
http://www.webmd.com/balance/stress-management/features/what-stress-does-to-body

References

https://sleepfoundation.org/media-center/press-release/national-sleep-foundati
on-recommends-new-sleep-times
http://www.wellandgood.com/good-sweat/afterburn-burning-calories-after-aworkout/
http://www.wgal.com/news/what-are-the-leading-causes-of-death-in-america/328
88794
http://www.stress.org/emotional-and-social-support/
http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why

https://sleepfoundation.org/media-center/press-release/national-sleep-foundati
on-recommends-new-sleep-times
http://www.wellandgood.com/good-sweat/afterburn-burning-calories-after-a-workou
t/