19- How to Keep Healthy Flashcards
What is good health
Good health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity
What constitutes a good diet
Starchy foods give you day long energy
Lots of fruit and vegetables every day
Eat more fish
Cut down on saturated fat and sugar
Eat less salt
Getting active and being a healthy weight
Drink plenty of water (2-2.5l)
Don’t skip breakfast
What foods are fat-soluble vitamins obtained from
Oily foods
What is vitamin A needed for and where do you get it from
Vitamin A – Immune system; vision; skin and mucosal linings. Egg, some fish, liver, dairy
What is vitamin D needed for and where do you get it from
Vitamin D – Bones,; teeth; Wellbeing. Made in skin in sunlight. Also Oily fish, eggs.
What is vitamin E needed for and where do you get it from
Cell membranes and structure. Soya oil, corn oil, olive oil, wheatgerm, cereal products
What is vitamin K needed for and where do you get it from
Blood clotting; healthy bones. Green Leafy vegetables like broccoli and spinach
What is vitamin B1 needed for and where do you get it from
Energy release in cells; healthy nerve and muscle tissue. Peas, Dried fruit, eggs, bread and breakfast cereals
What is vitamin B2 needed for and where do you get it from
Skin; eyes, nervous system. Milk, eggs, breakfast cereals
What is vitamin B3 needed for and where do you get it from
Energy; nervous and digestive system. Milk, wheat flour, meat fish
What is vitamin B5 needed for and where do you get it from
energy release. Chicken, beef, fish,wholegrains.
What is vitamin B6 needed for and where do you get it from
energy; hb formation. Many foods eg meat grains, beans, milk, breakfast cereals
What is vitamin B12 needed for and where do you get it from
Energy, red blood cells, nervous system. Meat, fish, eggs dairy
What is vitamin Folic Acid needed for and where do you get it from
Healthy red blood cells, healthy spinal development (Spina Bifida). Broccoli, sprouts, spinach, asparagus, legumes, brown rice
What is vitamin C needed for and where do you get it from
Cell protection (free radicals); healthy gums and skin. Citrus fruits, many vegetables
What is calcium needed for and where do you get it from
Bones; teeth; Muscle contracting; blood clotting. Dairy, green leafy veg, Soya, nuts, fortified foods
What is iron needed for and where do you get it from
Iron – red blood cells. Meat, dried fruits, wholegrains, soya, green leafy vegetables
What is iodine needed for and where do you get it from
Thyroid; metabolic rate. Fish, shellfish, grains ( depends on soil content)
What are options for healthy living and health promotion
Examine concepts of healthy living
Introduce safe limits for alcohol
Discuss Smoking Cessation
Discuss role of Exercise
Examine Health decision making
Consider role of pharmacist on health promotion
What is the recommended alcohol consumption for males and female
Men - 3- 4 units/day, alcohol free days
Women - 2-3 units/day, alcohol free days
14 units /week for men and women
What is the recommended healthy living for exercise
Exercise- recommended 150 minutes
per week of moderate aerobic exercise (5 x 30 mins)
Find exercise that suits you – walking,
cycling, running, team sports, many more!
Can count activities like dancing
Very important and can
improve health outcomes in
most chronic conditions
What are the 5 steps of conflict theory
Assess the challenge
Assess alternatives
Weigh alternatives
Make a choice and committing to it
Adhering despite negative feedback
What are the 7 steps of process of behaviour change
Attention
Motivation
Comprehension
Persuasion
Demonstration
Competence
Reinforcement
