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Obesity is
considered a major factor in having or dying from a heart attack, stroke, or other cardiovascular disease; developing high blood pressure, high cholesterol or diabetes.
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Increase in serving sizes
in restaurants and fast food establishments.
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2005 USDA MyPyramid is
based on studies about nutrients and the way people eat in the US.
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It takes into consideration the need for
daily activity and makes recommendations in both areas.
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Emphasizes that nutrition be
kept simple, be physically active, stay within calorie limits, and enjoy foods rich in essential nutrients from all 5 food groups.
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Ten Readily food high in phytonutrients and antioxidants such as vit A and E are
apples, almonds, blueberries, broccoli, red beans, salmon, sweet potatoes, vegetable juice, wheat germ, and spinach.
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Any amout of physical activity
is helpful.
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Important thing is to such
an activity you like, that fits in with your busy life stlye.
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If you have medical issues
check with your doctor before starting to exercise. Start slowly and listen to your body.
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Vigorous physical activity include
running/jogging, bicycling, swimming, aerobic exercise, walking, heavy yard work, weight lifting and basketball.
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Three important parts to a workout
- 1. warm-up
- 2. main activity
- 3. cool-down
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Warm-up
prepares the muscles, ligaments, and tendons for action before more vigorous use.
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Cool-down
prevents the blood from pooling in the legs, which could limit the amt of blood returning to the heart.
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Also reduces
muscle soreness, dizziness, and the amt of fatigue products, such as lactic acid, that build up in the blood.
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Start day with stretch and flex
- 1. before getting out of bed- stretch
- 2. back muscles- lay on back draw knees to your chest
- 3. lower back- roll knees to side and back to center.
- 4. when getting up- roll to side use your elbows and arms to push up
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Stretching is essential - at work
- 1. Improve circulation and prevent muscle cramps- do a seated spinal twist
- 2. Correct posture- stand up straight
- 3. Deep breathing- helps relieve tension in lowe back, neck, and shoulders.
- 4. A head roll- relieve tension in head, upper shoulders, and back.
- 5. Back stretches while sitting stretch the back, neck, and arm muscles.
- 6. Relieve back pain by sitting on edge and lift a weight alternate
- 7. Side stretches may relieve tensed arm, hip, and lower back muscle.
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Preventing back injuries
- 1. use the right kind of lifting devices
- 2. learn proper use of lifting device
- 3. bring pt services to bedside rather than transporting
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Picking up infections include
- 1. clothes and uniforms while bending over a pt
- 2. Stethoscopes, bp monitors,
- 3. Artificial nails and long natural nails
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Burnout is
negative attitude and behavioral change about one's career, working with patients, and self care.
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Burnout reasons include
- 1. unrealistic expectations
- 2. required to perform tasks against personal values
- 3. working under severe rules
- 4. bored work that doesnt challenge u
- 5. feeling trapped- economic reasons
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Changes in attitude and behavior
- 1. lack of respect for patients
- 2. blaming patients
- 3. becoming cynical
- 4. feeling emotionally exhausted
- 5. forgetting self care
- 6. noticing more conflicts at home
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Preventing burnout
- 1. try to experience empathy (respectful detached concern)
- 2. develop a detached way of evaluating yourself
- 3. develop time management skills to balance personal and professional life
- 4 use humor to keep perspective
- 5. maintain nursing skills
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Nurses will experience secondary traumatic stress which include
hypertension, gastritis, peptic ulcers, and fatigue.
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Prevention include
- 1. getting sufficient rest
- 2. proper diet and personal relaxation
- 3. positive relations with peers
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Chemical dependency refers
to abuse of alcohol and/or other drugs.
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Alcohol is a
drug that acts like a depressant.
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Two emotional characteristics pose challenge to treatment
- 1. denial is very strong
- 2. person who drinks is usually skilled manipulator.
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Codependency is
when a person has a pathological need to be needed by others. become obsessed with fixing behaviors of others.
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Codependent nurses
- 1. become involved in patients lives
- 2. react to quickly to feelings
- 3. react with sense of intensity and urgency
- 4. believe only they can offer best care
- 5. are devastated by pts criticism
- 6. rescue, persecute, feel victimized
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Dealing with negative stress
- 1. recreation- enjoyable activities
- 2. relaxation- decrease in P, RR, BP, muslce tension and metabolic rate
- 3. meditation- quiet environment, mental device, passive attitude
- 4. imagery- visualize calm, happy place
- 5. brief relaxation- yawning, doing nothing, breathing easy
- 6. progressive relaxation- tense all muscle groups together-deep relax
- 7. yoga- strengthens body, increase flex, improves circulation, lowers bp
- 8. sleep- adequate sleep, go to bed at same time, develop pattern to help in sleep
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