< Health is a state of complete

physical, mental, social and

spiritual ell being and not merely
the absence of disease.
< !hysical Health : Good bodily health,
result of regular exercise, proper diet
and nutrition and proper rest for
physical recovery.
< t refers to individual's emotionaI and
psychoIogicaI ell-being. Being able
to handle normaI IeveI of stress,
recover from difficuIt situation
ind
ntellect
Ego
< aintaining satisfying reIationship
ith everyone around
Boss, Subordinate, Colleague, Customer
Wife, children
Neighbours
Friends
Relatives
< High B!
< Heart Attack
< Angina
< Diabetes
< Renal Failure
< Loss of vision
< Early cataract
< Liver failure
< Strokes
< !aralysis
< Amputation of
Foot
< outh cancer
< Cancer of tongue
< Cancer of throat
< Cancer of cheek
Cancer of food pipe
< Cancer of stomach
< Cancer of voice box
< Cancer of large
intestine
< Cancer of colon
< Cancer of breast
Prevent
Lifestyle Diseases
< Cancer of lungs
< Thyroid problem
< !orous bones
< Fractures in old age
< Gal stones
< Joint problems
< Kidney stones
< Cholesterol
< Diarrhoea, infections
< rregular Heart beats
< vereight and obesity are associated ith high
blood pressure / cholesterol levels and increased
risk of developing diabetes (insulin resistance).
< Excess body fat accounts for nearly 60% and 20
% diabetes and cardiovascular disease
respectively.
< Elevated cholesterol alone responsible for 60% of
CVD morbidity globally.
< ndia is heart attack capital of the orld
< ndia has the largest no. of diabetes in the orld.
< Large no. of potential diabetes (about 2-3 times)
< Kidney
< Eye sight
< Heart attack (60 % are diabetic)
< Brain attack / Stroke
< Nerves
< Sexual life
< Normal life
t may remain siIent for 5-7 years and aIso
caIIed a siIent kiIIer
< There can be no symptom for
High Cholesterol
High Blood sugar
High pressure
< After 40 yrs, check for the above annually
< After 40 yrs, anything happens first time, unusual
or unable to explain, please don't ignore and
consult your doctor
< There are stages before disease
isease
ysfunction
isease
ysfunction
isease
Behaviour /Habit
ysfunction
isease
Behaviour /Habit
Attitude
ysfunction
isease
Mood
Behaviour /Habit
Attitude
ysfunction
isease
Mood
Behaviour /Habit
Emotions
Attitude
< !eople ho experienced chronic anxiety, long
period of sadness and pessimism, unremitting
tension or incessant hostility, relentless cynicism
or suspiciousness ere found to have double the
risk of disease- including asthma, arthritis,
headaches, peptic ulcers and heart disease
-- Daniel Goleman in his book motional Intelligence
< f any to or more factors are positive in the next
slide they are at high risk
< Family History of !ressure/Sugar/Heart disease
< vereight / obesity ( B > 25 kg/m
2
)
< Abdominal Circumference >36 inch for male and
>32 inch for female
< Blood !ressure more than 80/120
< High cholesterol >200
< Fasting Blood Sugar >110
< Smoker / tobacco cheer
< Alcoholic
< Executives / Business man (Stressful)
< ffice staff, Houseives
< !eople ith pot belly
< !eople eating refined carbohydrates, saturated fat
e.g. aida, suji, white rice, sugar , ghee, butter,
malai, animal protein, etc.
< !eople using lift, car, to heeler frequently and
do not alk or use bicycle
< !eople don't exercise
< aintain your correct eight level
B beteen 18.5 to 23
Body ass ndex (B)
Weight
(height in t)
2
Height Min Max Height Min Max
4'11" 41.6 52 5'6" 52 64.5
5' 43 53.5 5'7" 53.5 66.6
5'1" 44.5 55 5'8" 55 68.6
5'2" 46 57 5'9" 57 70.6
5'3" 47.5 59 5'10" 58.5 72.7
5'4" 49 61 5'11" 60 75
5'5" 50.5 62.5 6' 62 77
< !revents diabetes.
< f you already have diabetes then it improves your
sugar levels and also helps to bring don the
diabetes medication.
< !revents blood pressure.
< f you already have high blood pressure then it
helps to better control your blood pressure and
also to bring don blood pressure medication.
< !revents heart disease.
< !revents stroke .
< !revents certain types of cancer.
< !revents osteoarthritis (joint pains).
< Normalizes cholesterol levels and deranged blood
fat levels
(lipid profile).
< ncreases your life expectancy.
< akes you look younger.
< mproves your energy levels.
WBrisk alking, Jogging, Cycling
WAfter 40 yrs, resistance exercises
only after clearance from doctor
< Consume a diet Rich in vegetables and fruit.
Take variety of vegetables and fruits (aII coIoured)
Avoid eating more high caIorie fruits (mango, banana,
jack fruit etc)
hoIe fruit is better than fruit juice because it contains
fibre
Whatever is green reduces fat and blood sugar
Seet, sour and salty increases fat and blood sugar
< Choose hoIe-grain, high fiber food
Fiber reduces LDL and risk of CVD
< Consume Fish, especially oiIy fish at least tice a
eek
< Avoid taking egg yoIk hich is high in cholesterol
< Avoid saturated fat (animal fat and ghee, butter,
malai etc.)
< &se toned milk
< inimise intake of sugar and sugar added food
(glucose, sucrose, fructose etc). Sugar has
hoIIo caIorie and it is called seet poison.
< Eat MuIti-grain bread/roti
< &se oil in limited quantity and in variety
< !repare food ith little or no salt
< Minimise animaI protein
< Stop or minimize alcohol intake. Alcohol has also
hollo calorie.
< Drink sufficient ater : 3 to 3.5 ltr
< &se boiling, roasting, steaming, baking for cooking
and avoid frying.
< Take medicine only if required and prescribed by
doctor
< Don't take pain killer unnecessarily
< Trust on internal medicine factory of the body
< &se Tulsi-tea, lemon juice, amla juice, coconut
ater etc
< aintain !H value
< Whole grain products supply Vitamin E, B, Zinc,
selenium, copper, iron, manganese, and
magnesium. They provide fiber, nutrients,
phytochemicals such as rutin (a flavonoid),
lignans, antioxidants, complex carbohydrates
hich protects body against many diseases.
< Fruits & vegetables are rich source of Vitamins A,
C & E, caretonoids, phytochemicals such as
flavonoids, antioxidants, potassium, tryptophans
(amino acid) micro-nutrients hich protects body
from diseases and improves immune system.
< Beta Carotene: n orange(
carrot, orange, papaya
etc.)
< Lutin : n green leafy
vegetable
< Lycopin: n red and
orange : tomato, ater
melon, guava, chiku etc.
< Selenium: rice, heat,
nuts, seeds of fruits etc.
< Vitamin A: orange, carrot,
mango, paneer, curd
< Vitamin C: fish, amla,
guava, grain, lemon
< Vitamin E: soyabin,
broccoli, !atal, mango,
guava etc.
W &ses MAIDA
W VANASPATI or PALM OIL
W$amosa, Chop
WMoghIai Parotha
WChomin
WEgg RoII / chicken roII
WKachauri, Bhatura, Nan
WCheese Pakora/ baII
WPotato finger chips
WFried & saIty cashe nuts
WCake /Bread /Pastry/ patties
WHot dog/ burger/ pizza...
and Refined carbohydrates
Cm Be them rreIy
< Fruits
< Roasted Cereals like
gram, peanuts, pulses
etc.
< Sprouted cereals
< !uffed rice
< Chhole / Ghugni
< Butter milk (mattha)
< !op corn /Bhutta
< Salad
< Skimmed milk
< dly & sambhar
< Litty & bharta
< Chira pulao
< Whole heat biscuit
< Nuts (ithout salt)
< 2-3 teaspoons of sugar
< 1-2 glucose biscuits
< 1 cream biscuit
< 1/2 half teaspoon of butter
< 1 thin slice of cheese
< fe chips
< half a cold drink
< half a laddu
< a purie
< ne half of a samosa
< half a slice of bread
< a spoon of cornflakes
< one pakoda
< half a vada
< one teaspoon of oily chicken curry
< one fourth of a gulab jamun.
< High B!
< Heart Attack
< Angina
< Diabetes
< Renal Failure
< Loss of vision
< Early cataract
< Liver failure
< Strokes
< !aralysis
< Amputation of
Foot
< outh cancer
< Cancer of tongue
< Cancer of throat
< Cancer of cheek
Cancer of food pipe
< Cancer of stomach
< Cancer of voice box
< Cancer of large
intestine
< Cancer of colon
< Cancer of breast
at
Healthy
Be Active
{deal BM_
Avoid
Alcohol
Avoid
Tobacco
Prevent
31
Diseases
< Cancer of lungs
< Thyroid problem
< !orous bones
< Fractures in old age
< Gal stones
< Joint problems
< Kidney stones
< Looking ugly
< Diarrhoea, infections
< rregular Heart beats
Curry
orry
Hurry
ysfunction
isease
Mood
Behaviour /Habit
Emotions
Attitude
< Anger, fury, hostiIity,
frustration, vioIence,
sadness, dejection,
despair, depression,
fear, anxiety,
nervousness, phobia,
panic, shame, guiIt,
embarrassment,
humiIiation, regret,
disgust, contempt,
distaste, shock etc.
< Happiness, joy,
reIief, pride,
contentment, bIiss,
satisfaction, deIight,
thriII, euphoria,
Iove, acceptance,
friendIiness, trust,
kindness, devotion,
surprise, onder,
astonished etc.
< Factors decide our attitude
Environment : (home, school, ork, media, cultural,
religious, social, political etc.)
Experience : (reference point of our actual experience)
Education : ( formal and informal)
< t maintains the chemical balance of our body
and keeps us healthy
< We take better decisions of our problems
< t make a pleasant personality
< Life becomes enjoyable
< otivates others
< t makes us important member of society
< mproves our productivity
< Everybody likes us
< t disturbs the chemical balance of body and leads
to disease and ill health
< Bitters relationship
< !eople get annoyed
< ncreases tension for self and others
< Life becomes aimless
< ncreases problems
1. Change Focus, Look for the positive
2. Make a habit of doing it no
3. Develop an Attitude of Gratitude
4. Get into a Continuous Education !rogramme
5. Build a positive Self Esteem
6. Stay aay from negative influences
7. Learn to like the things that need to be done
8. Start your day ith something positive
< Alays part of
Solution
< Has a programme
< Says " Let me do for
you
< Say "t's difficult but
can be done
< Say " have to do
something
< Alays part of
problem
< Has an excuse
< Say "This is not my
job
< Say " Can be done
but difficult
< Say " Something
should be done
< Are part of team
< Look for possibilities
< Look for gain
< Focus on tomorro
< Think about Win-Win
< Think before speak
< Firm on values
compromise on small
issues
< !art the team
< Look for problems
< Look for pain
< Focus on yesterday
< Think about Win lose
< Speak before think
< Confront on smaller
issues and compromise
on values