M3: HEALTHY LIFESTYLE - FUNDAMENTALS OF NURSING
1.) Did you know that your body is mostly water?
❖ It is living life in a way that promotes physical
and mental well-being.
❖ Living a healthy lifestyle is a PERSONAL
MATTER!
❖ Risk factors are actually avoidable and the
circumstances are manageable and
controlled.
★ LIFESTYLE
○ a manner of living that reflects the
person’s values and attitudes
★ HEALTHY
○ having or indicating good health in
body or mind, free from infirmity or
disease.
★ N - Nutrition
○ “ a time to eat”
1.) What are some of the good eating habits to
form?
a.) Allow your needs to dictate rather than
your wants.
b.) Have your heaviest meal early in the
day.
i.) Breakfast should be our heaviest
meal & supper our lightest.
c.) Eat three meals plus snacks
i.) Eating every 4-5 hours guarantees
plenty of energy and an efficient
metabolism.
★ E - Exercise
○ “run for your life”
○ Your whole attitude toward life affects
& is affected by your health status.
○ One of the most important
contributions to good health is
proper exercise.
○ Therefore, regular appropriate
outdoor physical exercise must be
part of your daily routine for strength,
stamina & improved lung, heart, &
brain functions.
1.) What kind of exercise is best?
a.) regular, consistent exercise
b.) the kind suited to your present physical
condition.
c.) the kind that invigorates the whole
system.
★ W - Water
○ “ wet, wild, and essential”
○ The efforts to keep our water supplies
clean deserves everyone’s support.
- The brain is made up of approximately 75% of
water.
2.) How can we make better use of water?
a.) Unless you have specific reasons for a
low fluid intake, drink at least 6 – 8
glasses of water a day, preferably
between meals.
b.) Make liberal use of water on the outside
of the body.
c.) Support those in your community who
propose reasonable solutions to water
pollution.
★ S - Sunshine
○ “ let it shine”
○ Bash in the early morning sunshine to
energize your body.
○ One importance of adequate
sunshine upon rising in the morning,
is to go outdoors so that substances
in your body can be activated into
usable forms.
1.) How can you get the most out of sunshine?
a.) Choose exercises & forms of leisure
which can be done outdoors.
b.) As much as possible open your home to
the bright sunshine each day.
i.) Sunshine helps keep rooms free of
moldy, germ-laden corners, and
minds free of discouraging,
hopeless attitude.
c.) Be careful to limit your exposure to
sunlight to a brief time in the early
morning or late afternoon.
★ T - Temperature
○ “ breaking the chain”
○ Being temperate in all things must be
part of your lifestyle.
○ Moderation and discipline must be
practiced in every aspect of life and
living.
1.) How can we help the body function better?
a.) Adopt a balanced lifestyle,
accomplishing naturally, what you are
asking drugs to do.
b.) Give your system a chance to cleanse
itself.
c.) Take a spiritual census
★ A - Air
○ “ a breath of freshness”
○ A constant supply of fresh air is
essential for the various functions of
the body.
○ It is important that we learn to
breathe properly.
○ Support those in your community who
seek feasible ways of cleaning up our
air.
- clean air must become a high priority for all of us.
TAYNI
M3: HEALTHY LIFESTYLE - FUNDAMENTALS OF NURSING
1.) How can you breathe better?
a.) Take a few moments each morning to
perform deep-breathing exercises.
b.) Avoid lung-damaging habits like
smoking.
i.) You only have one set of lungs!
c.) Avoid constant exposure to air-polluted
areas.
★ R - Rest
○ “ recharging the battery”
○ The human body can be compared to
a battery
○ Never neglect rest and sleep for your
body and mind in spite of your busy,
pressure-filled life.
○ To restore your physical and mental
strength, sleep for at least 8
hours/night.
1.) How should you approach your need to rest?
a.) Remember that the best kind of rest is
the kind that best fits your body.
b.) Remember that sleep is not the only kind
of rest.
c.) Avoid artificial sleep inducers.
i.) If you can’t sleep, there is usually
some physical or emotional
situation that needs attention.
★ T - Trust In God
○ “ holding it all together”
Sometimes the demand it makes on us
pushes us to the breaking point. There are no
guidelines for health that would be complete without
the importance of coming to grips with the
fundamental questions about who we are, what life is
all about and how we stand before God.
★ S - Staying Young
1.) How should we view recreation and leisure
activity?
a.) Remember that recreation is not an
“extra”, but an essential part of a
balanced life.
b.) Consider the nature of the word
recreation
i.) It’s object is to recreate
c.) Remember that some of the most
beneficial kinds of recreation involve
helping others.
i.) open your life up to others and
you will discover the genuine “
fountain of youth”.
1.) Give doctor a regular visit
1.1 It is a way cheaper to stay healthy than to fall
sick & pay for more expensive medicines and
treatments
2.) Get into an exercise regimen and a healthy
diet.
2.1 Eating healthy & getting into a fitness groove
doesn’t need to be costly and time consuming.
2.2 If you can’t spare 3 hours a week for gym
time, try:
a. stairs instead of elevator
b. make walking a habit
c. do some stretching every morning.
3.) Spend time with family and friends
3.1 Take up a hobby or interest.
3.2 Practice birth spacing.
❖ What is your vision of retirement?
➢ Do you see yourself growing older with
your health intact, enjoying all that you
have worked to gain?
➢ Are you taking any steps today to
ensure you’ll be healthy enough to do
the things you’ve planned?
❖ Important lifestyle factors for the aging;
➢ Debunking the myths
■ With all the emphasis on genes,
you may think your health is
simply a function of your
genetic make-up
■ Maybe you think you’re too old
to reap the benefits of a healthy
lifestyle.
■ You already have health
problems adapting a healthy
lifestyle is not “too little, too
late”“Good health habits may
add years to my life, but will they
be good years?”
➢ Prescription of longevity
■ Regular moderate exercise.
■ Exercise - the single most
important anti- aging
measure anyone can follow
regardless of age;
● exercise is key.
● get at least 30
minutes/day of
moderately rigorous
physical activity (daily
chores count if rigorous
enough)
● routine exercise should
include 3 components;
◆ An aerobic
activity to
gradually raise
your HR and
improve your
heart health.
TAYNI
M3: HEALTHY LIFESTYLE - FUNDAMENTALS OF NURSING
◆ Weightlifting 4.) Let time be a tool, not a tyrant.
(every other 4.1 Time – used for specific purposes, &
day) – to build clear objectives that enhance the quality of your
muscle & bone life.
and improve 4.2 Setting priorities – the key that
balance. opens the door to effective use of time.
◆ Stretching – as 5.) Do your part to keep the earth clean.
little as 10 6.) Build and maintain a support network.
minutes every 7.) Practice forgiveness daily.
other day – to 7.1 Withholding forgiveness while
prevent harboring resentment & anger simply pollutes
stiffness life.
■ Healthful diet 8.) Health is a relationship between you and
● Healthy diet your body.
◆ can decrease 9.) Living a healthy lifestyle is a matter of
your risk of CA, relative choices that you make, the choices
high blood being made on the basis of “more healthy or
pressure,
less healthy”.
coronary artery
10.) Body Maintenance:
disease,
10.1 Be nice to your body and pay
diabetes,
attention to what it needs
osteoporosis &
memory loss.
● Get the right mix
◆ try to eat at
least 5 servings
of fruits and
veggies
everyday
● Eat light
◆ limit red meat
to 2 – 3
portions/week
● Try “anti-aging” foods
◆ experiment with
soy, garlic,
onions & green
tea
● Drink alcoholic
beverages in
moderation
■ Personal Health Practices
● Stop the usage of
tobacco
● Avoid alcohol
● Protect your skin from
the sun
● Talk to your doctor
■ No guarantee
● Good health habits are
not a guarantee of a
long & healthy life.

1.) Begin each day with a blessing.

2.) Be honorable in all your dealings.
2.1 Feeling good about yourself requires
personal integrity.
3.) Use your influence to help someone else.
TAYNI