This is the slide for today's service which addresses our health. The major focus is on STRESS.

1. Family Health Talk
By
Dr. Afolabi B.V.
3rd October 2021

2. Introduction
•Family health is a state in which the family is a
resource for the day-to-day living and health of its
members
• A family provides its individual members with key
resources for healthful living, including food,
clothing, shelter, a sense of self-worth, and access
to medical care

3. •It is in families that individuals learn about,
and are exposed to, behaviors and patterns
of living that may be key to their own health
• Such learned patterns may include diet,
exercise patterns, orientation to social
support, religious practices, substance use or
abuse, and domestic violence.

4. Hypertension
Hypertension, also known as high or raised
blood pressure, is a condition in which the
blood vessels have persistently raised
pressure.
•Usually, hypertension is defined as blood
pressure above 140/90, and is considered
severe if the pressure is above 180/120.

5. •High blood pressure often has no symptoms.
Over time, if untreated, it can cause health
conditions, such as heart disease and stroke.
•Eating a healthier diet with less salt,
exercising regularly and taking medication
can help lower blood pressure.

6. Diabetes Mellitus
• Diabetes mellitus is a disorder in which the body does
not produce enough or respond normally to insulin,
causing blood sugar (glucose) levels to be abnormally
high. Urination and thirst are increased, and people
may lose weight even if they are not trying to.
• Normal blood glucose levels for adults, without
diabetes, is 90 to 110 mg/dL.

7. DM cont’d
•Normal blood sugar levels for adults
•20+ years of age mg/dL
•Fasting Less than 100
•Before meal 70-130
•1-2 hours after eating Less than 180
•Bedtime 100-140

8. Menopause, Perimenopause and Postmenopause
•Menopause, perimenopause and post menopause
are stages in a woman's life when her monthly
period stops
• This is the end of a woman's reproductive years
• Perimenopause is the first stage in this process and
can start eight to 10 years before menopause
•Menopause is the point when a woman no longer
has menstrual periods for at least 12 months
•Postmenopause is the stage after menopause.

9. Men’s Health
•BPH-Benign prostatic hyperplasia
•Also called prostate gland enlargement — is a
common condition as men get older. An enlarged
prostate gland can cause uncomfortable urinary
symptoms, such as blocking the flow of urine out of
the bladder. It can also cause bladder, urinary tract
or kidney problems.

10. BPH cont’d

11. Nutrition
• A healthy diet is a diet that helps maintain or improve
overall health. A healthy diet provides the body with
essential nutrition: fluid, macronutrients,
micronutrients, and adequate food energy
• Carbohydrate, protein, fat, fiber, vitamins, minerals and
water
• Concept of my Plate
• The plate is divided into four unequal sections to
represent different food groups

12. Nutrition cont’d
•The plate is divided into four unequal sections to
represent different food groups.
•The main food groups are
•Vegetables: Vegetables make up the largest
portion on the plate, which is 40 percent. They
contain minerals, vitamins and fiber.
•Protein: Proteins make up 20 percent of the plate.

13. •Grains: Grains comprise 30 percent of the plate
and consist of complex carbs and vitamins.
•Fruit: Fruits make up 10 percent of the plate,
which provide fiber and vitamins.
•Dairy: A small amount of dairy in a glass (e.g.,
milk) or a cup (e.g., yogurt) is incorporated into
the diet.
•Fruits and vegetables fill half the plate, whereas
proteins and grains fill the other half.

14. Stress
•Stress is the feeling of being overwhelmed or
unable to cope with mental or emotional pressure
•Stress is our body’s response to pressure. Many
different situations or life events can cause stress.
•It is often triggered when we experience
something new, unexpected or that threatens our
sense of self, or when we feel we have little
control over a situation.

15. Stress Cont’d
• Sometimes, this stress response can be useful: It can
help us push through fear or pain so we can run a
marathon or deliver a speech, for example
• Our stress hormones will usually go back to normal
quickly once the stressful event is over, and there won’t
be any lasting effects
• However, too much stress can cause negative effects. It
can leave us in a permanent stage of fight or flight,
leaving us overwhelmed or unable to cope. Long term,
this can affect our physical and mental health

16. Stress cont’d
• We all deal with stress differently. Our ability to cope can
depend on our genetics, early life events, personality and
social and economic circumstances
• When we encounter stress, our body produces stress
hormones that trigger a fight or flight response and
activate our immune system.
• This helps us respond quickly to dangerous situations.

17. Stress Cont’d
•What makes us stressed?
•Many things that can lead to stress:
bereavement, divorce or separation, losing a job
or unexpected money problems. Work-related
stress can also have a negative impact on your
mental health. People affected by work-related
stress lose an average of 24 days of work due to
ill health

18. •Even positive life changes, such as moving
to a bigger house, gaining a job promotion
or going on holiday can be sources of
stress. If you feel stressed in these
situations you may struggle to understand
why or be unwilling to share your feelings
with others.

19. Stress Cont’d
• If you are stressed you may feel:
• anxious
• afraid
• angry or aggressive
• sad
• irritable
• frustrated
• depressed.

20. Stress cont’d
• How your body might react;
• headaches
• nausea
• indigestion
• digestive problems such as constipation, bloating or diarrhea
• shallow breathing or hyperventilating
• sweating
• heart palpitations
• aches and pains.

21. Stress Cont’d
How you might behave:
•withdraw from other people or snap at them
•be indecisive or inflexible
•be tearful
•have problems getting to sleep or staying asleep
•experience sexual problems
•smoke, drink alcohol or take drugs more than
usual.

22. Stress Cont’d
• If the stress is long-lasting, you may notice your sleep
and memory are affected, your eating habits change,
or you feel less inclined to exercise.
• Some research has also linked long-term stress to
gastrointestinal conditions like Irritable Bowel
Syndrome (IBS) or stomach ulcers, as well as
conditions like cardiovascular disease.

23. Stress Cont’d
•Who is affected by stress?
•All of us can probably recognize some of the
feelings described above. Some people seem to
be more affected by stress than others. For some
people, getting out of the door on time each
morning can be a very stressful experience,
whereas others may be less affected with a great
deal of pressure.

24. •Some people are more likely to experience
stressful situations than others. For example:
•people with a lot of debt or financial insecurity
are more likely to be stressed about money
•people with disabilities or long-term health
conditions are more likely to be stressed about
their health or about stigma associated with
their condition.

25. Stress Cont’d
• How can you help yourself?
• If you're feeling stressed, there are some things you can try
to feel less tense and overwhelmed.
Recognize when stress is a problem
• It’s important to connect the physical and emotional signs
you’re experiencing to the pressures you are faced with.
Don’t ignore physical warning signs such as tense muscles,
tiredness, headaches or migraines.

26. • Think about what’s causing your stress. Sort them into
issues with a practical solution, things that will get better
with time and things you can't do anything about. Take
control by taking small steps towards the things you can
improve.
• Make a plan to address the things that you can. This might
involve setting yourself realistic expectations and
prioritizing essential commitments. If you feel
overwhelmed, ask for help and say no to things you can’t
take on.

27. •Think about where you can make changes
•Are you taking on too much? Could you hand over
some things to someone else? Can you do things
in a more leisurely way? You may need to
priorities things and reorganize your life so you’re
not trying to do everything at once.

28. Stress Cont’d
•Build supportive relationships
•Find close friends or family who can offer help and
practical advice can support you in managing stress.
Joining a club or a course can help to expand your
social network and encourage you to do something
different. Activities like volunteering can change
your perspective and have a beneficial impact on
your mood.

29. •Eat healthily
•A healthy diet can improve your mood.
Getting enough nutrients (including
essential vitamins and minerals) and
water can help your mental wellbeing.

30. Stress cont’d
•Get some exercise
•Physical exercise can help manage the effects of
stress by producing endorphins that boost your
mood. It can be hard to motivate yourself if
you're stressed, but even a little bit of activity
can make a difference. For example, you could
aim to walk for 15-20 minutes three times a wee

31. Stress cont’d
•Take time out
•Take time to relax and practice self-care, where you
do positive things for yourself. For instance, you
could listen to our podcasts about relaxation to
calm your body and mind. Striking a balance
between responsibility to others and responsibility
to yourself is vital in reducing stress levels.

32. Stress Cont’d
• Be mindful
• Mindfulness meditation can be practiced anywhere at
any time. Research has suggested it can be helpful for
managing and reducing the effect of stress and anxiety.
• Prov 12:25 NLT: Worry weighs a person down; an
encouraging word cheers a person up
• Prov 15:13: Be anxious for nothing, but in every thing by
prayer and supplication, with thanksgiving let your
requests be made known to God

33. Stress Cont’d
• Get some restful sleep
•If you’re having difficulty sleeping, you can try to
reduce the amount of caffeine you consume and
avoid too much screen time before bed. Write
down a to do list for the next day to help you
prioritize, but make sure you put it aside before
bed.
• Be kind to yourself

34. Questions