2. A college education is anA college education is an
investment in your future.investment in your future.
Plan to live a long and healthyPlan to live a long and healthy
life to enjoy your investment.life to enjoy your investment.
3. In the 21In the 21stst
Century, it isCentury, it is
predicted that you could live topredicted that you could live to
be 100 years old.be 100 years old.
4. Plan your life as if you will livePlan your life as if you will live
to be 100 years oldto be 100 years old andand
healthy.healthy.
5. Keys to Good HealthKeys to Good Health
NutritionNutrition
ExerciseExercise
Avoid Addictions to Smoking, AlcoholAvoid Addictions to Smoking, Alcohol
and Drugsand Drugs
Protect Yourself from DiseaseProtect Yourself from Disease
Get Enough SleepGet Enough Sleep
Manage StressManage Stress
7. Aim for a Healthy WeightAim for a Healthy Weight
8. What is the best way toWhat is the best way to
maintain a healthy weight?maintain a healthy weight?
9. Maintain a healthy weightMaintain a healthy weight
through:through:
Healthy eatingHealthy eating
ExerciseExercise
10. Calculate Your Body MassCalculate Your Body Mass
Index (BMI)Index (BMI)
A common method of evaluating yourA common method of evaluating your
weightweight
BMI= 705 X Body Weight Divided ByBMI= 705 X Body Weight Divided By
(Height X Height)(Height X Height)
11. BMIBMI
Less than 18.5Less than 18.5
18.5-24.918.5-24.9
25-29.925-29.9
30 and above30 and above
Under weightUnder weight
Normal weightNormal weight
OverweightOverweight
ObeseObese
13. Adults Need 30-60 Minutes ofAdults Need 30-60 Minutes of
Moderate Activity Each DayModerate Activity Each Day
Moderate activity is one that requires asModerate activity is one that requires as
much energy as walking 2 miles in 30much energy as walking 2 miles in 30
minutesminutes
15. Nutrition Test: Part IIINutrition Test: Part III
How many teaspoons of sugarHow many teaspoons of sugar
are in a can of soda?are in a can of soda?
16. There are 9 teaspoons ofThere are 9 teaspoons of
sugar in a can of soda!sugar in a can of soda!
17. Meat, Poultry, Fish, DryMeat, Poultry, Fish, Dry
Beans, Eggs, NutsBeans, Eggs, Nuts
2-6 ounces recommended2-6 ounces recommended
One quarter cup of cooked dry beansOne quarter cup of cooked dry beans
One eggOne egg
1 tablespoons peanut butter1 tablespoons peanut butter
One half ounce of nutsOne half ounce of nuts
18. Suggestions for Healthy FoodSuggestions for Healthy Food
ChoicesChoices
Two thirds of the dinner plate should beTwo thirds of the dinner plate should be
covered with fruits, vegetables, wholecovered with fruits, vegetables, whole
grains and beansgrains and beans
Eat a variety of grains daily, especiallyEat a variety of grains daily, especially
whole grainswhole grains
Limit solid fats such as butter,Limit solid fats such as butter,
margarine and lardmargarine and lard
19. Suggestions for Healthy FoodSuggestions for Healthy Food
ChoicesChoices
Moderate your intake of sugarModerate your intake of sugar
Choose and prepare foods with lessChoose and prepare foods with less
saltsalt
20. caloriescalories
12 oz. Soda or beer = 150 calories12 oz. Soda or beer = 150 calories
Small bag of chips (1.5 oz) = 230 caloriesSmall bag of chips (1.5 oz) = 230 calories
Small candy bars = 300 calories eachSmall candy bars = 300 calories each
A large pepperoni pizza = 1400 caloriesA large pepperoni pizza = 1400 calories
A large hamburger = 500 caloriesA large hamburger = 500 calories
A large order of fries = 450 caloriesA large order of fries = 450 calories
22. Smoking is the leading causeSmoking is the leading cause
of preventable death in theof preventable death in the
United StatesUnited States
23. About 430,000 Americans dieAbout 430,000 Americans die
each year from smokingeach year from smoking
related illnesses.related illnesses.
24. Imagine 4 jumbo jets eachImagine 4 jumbo jets each
carrying 400 persons crashingcarrying 400 persons crashing
each day. This is how manyeach day. This is how many
people die each year frompeople die each year from
smoking related illnesses.smoking related illnesses.
25. Smoking Is Related to ManySmoking Is Related to Many
Illnesses:Illnesses:
Respiratory SystemRespiratory System
Heart andHeart and
Circulatory SystemCirculatory System
StrokesStrokes
Eyes and VisionEyes and Vision
CancerCancer
OsteoporosisOsteoporosis
DamagesDamages
Developing FetusDeveloping Fetus
Facial WrinklingFacial Wrinkling
26. Increase Your Life by 10Increase Your Life by 10
Years:Years:
Refrain from smoking.Refrain from smoking.
Maintain a healthy diet.Maintain a healthy diet.
Exercise regularly.Exercise regularly.
28. Responsible DrinkingResponsible Drinking
Abuse of alcohol is the number oneAbuse of alcohol is the number one
health problem facing college studentshealth problem facing college students
todaytoday
The leading cause of death amongThe leading cause of death among
college students is alcohol related carcollege students is alcohol related car
accidentsaccidents
29. Some ProblemsSome Problems
Excessive drinking is a factor in poorExcessive drinking is a factor in poor
college performance and high drop outcollege performance and high drop out
rates.rates.
Heavy drinking causes brain damageHeavy drinking causes brain damage
and interferes with memory.and interferes with memory.
30. Blood Alcohol ConcentrationBlood Alcohol Concentration
(BAC)(BAC)
Legal BAC is .08Legal BAC is .08
How many drinks is .08?How many drinks is .08?
31. BACBAC
Most people reach .05 BAC with one orMost people reach .05 BAC with one or
two drinks.two drinks.
How much is one drink?How much is one drink?
32. One Drink Is:One Drink Is:
One l2 ounce can of beerOne l2 ounce can of beer
One 4 ounce glass of wineOne 4 ounce glass of wine
1.5 ounces of distilled spirits (whiskey,1.5 ounces of distilled spirits (whiskey,
vodka, rum)vodka, rum)
33. BACBAC
.08 driving under the.08 driving under the
influenceinfluence
.2 a person passes out.2 a person passes out
.3 a person lapses.3 a person lapses
into a comainto a coma
.4 death is likely.4 death is likely
from alcohol poisoningfrom alcohol poisoning
34. Factors Affecting BACFactors Affecting BAC
How rapidly you drinkHow rapidly you drink
Type of drinkType of drink
Temperature of drinkTemperature of drink
FoodFood
Size and genderSize and gender
AgeAge
EthnicityEthnicity
Other drugsOther drugs
41. Get HelpGet Help
Family doctorFamily doctor
College Health OfficeCollege Health Office
See the Health Section of the CollegeSee the Health Section of the College
Success Web Site for related links toSuccess Web Site for related links to
Alcoholics Anonymous and otherAlcoholics Anonymous and other
suggestions for helpsuggestions for help
42. Be Careful with OtherBe Careful with Other
Drugs TooDrugs Too
Taking drugs interferes withTaking drugs interferes with
concentration and memory.concentration and memory.
Taking drugs interferes withTaking drugs interferes with
accomplishing your goals and dreams.accomplishing your goals and dreams.
43. Is it worth it? Ask yourselfIs it worth it? Ask yourself
these questions:these questions:
Are the benefits greater than theAre the benefits greater than the
problems?problems?
Will I experience more pleasure thanWill I experience more pleasure than
pain?pain?
Will the drug do more harm than good?Will the drug do more harm than good?
45. What is AIDS?What is AIDS?
It is the acquired imunodeficiencyIt is the acquired imunodeficiency
syndrome.syndrome.
It is the disease you get when HIVIt is the disease you get when HIV
destroys the immune system.destroys the immune system.
There is no cure.There is no cure.
46. How is AIDS acquired?How is AIDS acquired?
Sex without a condomSex without a condom
Sharing a needle or syringe to injectSharing a needle or syringe to inject
drugsdrugs
Blood transfusions (small risk)Blood transfusions (small risk)
Mothers can pass on the virus to theirMothers can pass on the virus to their
babiesbabies
47. STD’s can causeSTD’s can cause
CancerCancer
Impaired fertilityImpaired fertility
Premature birthPremature birth
Infant fatalityInfant fatality
DisabilityDisability
48. STD’S Affect one out of EverySTD’S Affect one out of Every
6 Adults6 Adults
49. Get Enough SleepGet Enough Sleep
It is important for learning and brainIt is important for learning and brain
functionfunction
It is important for good healthIt is important for good health
50. Lack of Sleep CausesLack of Sleep Causes
Difficulties with memory and learningDifficulties with memory and learning
Increased irritabilityIncreased irritability
AccidentsAccidents
IllnessIllness
Lack of energyLack of energy
StressStress
56. Lack of sleep causesLack of sleep causes
Weight gainWeight gain
Rapid agingRapid aging
57. During the Gulf War, sleep deprived
soldiers fired on their own buddy's
tanks.
Mental performance degrades by
25% in every 24-hour sleepless period.
58. Staying up late and crammingStaying up late and cramming
for a test is probably not afor a test is probably not a
good idea!good idea!
60. How to live to be 100 years oldHow to live to be 100 years old
61. Life ExpectancyLife Expectancy
A male baby born today can
expect to live 76.4 years;
a baby girl, 83.25 years.
At 35 years of age, a person’s
life expectancy rises to 78.96
for males and 89.78 for
females.
63. Jeanne Calment, 122Jeanne Calment, 122
Took up fencing at age 85Took up fencing at age 85
Rode a bike at age 100Rode a bike at age 100
Released a RAP CD at age 121Released a RAP CD at age 121
Spirited and mentally sharpSpirited and mentally sharp
Famous for funny saying such as, “I’veFamous for funny saying such as, “I’ve
never had but one wrinkle, and I’mnever had but one wrinkle, and I’m
sitting on it.”sitting on it.”
64. Ways to Live to Be 100Ways to Live to Be 100
If you smoke, make quittingIf you smoke, make quitting
your top priorityyour top priority
Reduce fats and cholesterolReduce fats and cholesterol
Do aerobic exercise 3 to 5 times aDo aerobic exercise 3 to 5 times a
weekweek
Emphasize fruits and vegetables in theEmphasize fruits and vegetables in the
dietdiet
65. Ways to Live to be 100Ways to Live to be 100
Get cancer screeningGet cancer screening
Never go on a fad dietNever go on a fad diet
Eat less meatEat less meat
Get enough sleepGet enough sleep
RelaxRelax
Be an optimistBe an optimist
71. What are some examples ofWhat are some examples of
distress?distress?
72. Rate the StressRate the Stress
LowLow
MediumMedium
HighHigh
TestsTests
Money and billsMoney and bills
ChildrenChildren
WorkWork
TrafficTraffic
TelephoneTelephone
73. What is stress for one personWhat is stress for one person
is not necessarily stress foris not necessarily stress for
anotheranother
75. Could it be in your head? It isCould it be in your head? It is
how we look at the situation.how we look at the situation.
76. If you think your life is disconnected,
Your thinking may be misdirected
For living, you see,
Is as it should be
It’s just not what you expected.
BY OLIVER, A RATIONAL
PSYCHIATRIST
77. What are the symptoms ofWhat are the symptoms of
stress?stress?
80. 3 Ways to Deal with Stress3 Ways to Deal with Stress
Exercise uses up the stress hormonesExercise uses up the stress hormones
Stress reducing thoughtsStress reducing thoughts
Physical relaxationPhysical relaxation
83. Make exercise such as a briskMake exercise such as a brisk
walk for 30 minutes, a part ofwalk for 30 minutes, a part of
your daily routine.your daily routine.
86. ABC’S of EmotionsABC’S of Emotions
Fact or eventFact or event
Self statementSelf statement
Emotion or feelingEmotion or feeling
87. Stress Reducing ThoughtsStress Reducing Thoughts
Keep coolKeep cool
It’s not the end of the worldIt’s not the end of the world
RelaxRelax
I don’t have to be perfectI don’t have to be perfect
Life’s like thatLife’s like that
Life’s too short to be miserableLife’s too short to be miserable
89. Elements of Physical RelaxationElements of Physical Relaxation
BreathingBreathing
Tensing and Relaxing MusclesTensing and Relaxing Muscles
Visual ImageryVisual Imagery
Positive SuggestionsPositive Suggestions
MusicMusic
98. Let’s Review.Let’s Review.
Do these things at home onDo these things at home on
your own:your own:
MusicMusic
BreathingBreathing
Tensing and relaxing musclesTensing and relaxing muscles
ImageryImagery
Positive suggestionPositive suggestion
99. Make it a HabitMake it a Habit
ExerciseExercise
Stress reducing thoughtsStress reducing thoughts
Physical relaxationPhysical relaxation
100. Stress Management ChecklistStress Management Checklist
Manage your time and organize yourManage your time and organize your
thingsthings
Don’t spread yourself too thinDon’t spread yourself too thin
Learn to say “no”Learn to say “no”
Cultivate friendsCultivate friends
Participate in an extracurricular activityParticipate in an extracurricular activity
Do something fun every dayDo something fun every day
101. Stress Management ChecklistStress Management Checklist
Exercise regularlyExercise regularly
Eat sensiblyEat sensibly
Get enough sleepGet enough sleep
Learn to relaxLearn to relax
102. Take Action to Reduce StressTake Action to Reduce Stress
Concentrate your efforts on doingConcentrate your efforts on doing
something about the problem.something about the problem.
Seek information on how to solve yourSeek information on how to solve your
problem.problem.
Make a plan of action.Make a plan of action.
Make it a priority to solve the problem.Make it a priority to solve the problem.
Do what needs to be done, one step atDo what needs to be done, one step at
a time.a time.
