Health & Wellness

Garrett Collins (B.S. Kinesiology, LSU)

Health & Wellness Topics

Why is Physical Activity Important? How Often Should We Exercise? Common Problems Associated With Exercise Nutrition Myths Dietary Requirements Proper Hydration Healthy Weight Loss Healthy Body Fat % Foods That Help With Inflammation Supplements How To Grow Your Own Food Organically

Why is Physical Activity Important?

Energy, quality of life, happiness (mood), longevity, stamina & sleep

Stress, blood pressure, heart rate, Type 2 Diabetes, cancer & heart disease

Why is Physical Activity Important?

Adaptations to physical activity:
Heart rate & blood pressure return to resting levels sooner Improved stamina: the body becomes more efficient & uses less energy for the same amount of work Weight training and other forms of exercise can increase bone density

Why is Physical Activity Important?

The more muscle you have, the higher your metabolism Weight training & other forms of exercise can lower your risk of Type 2 Diabetes
Increased insulin sensitivity glucose uptake into muscles

Why is Physical Activity Important?

Hormonal balance for women: adrenal glands help convert low levels of testosterone into estrogen Fat cells produce estrogen: during menopause, women rely on calories being turned into fat

Why is Physical Activity Important?

Flexibility is important because it reduces risk of injury from falls by improving coordination

How Often Should We Exercise?

Start off slow and work your way up Aerobic exercise: 5 days of 30 minutes (walking/jogging) Studies show the same benefits are possible when exercise is broken down into smaller amounts of time (3 times/day for 10 minutes) Muscular exercise: 2-3 days of weight training & bodyweight exercise Recovery is important: dont over do it

How Often Should We Exercise?

Stretching: 3 times a week 5-10 stretches for 30 seconds each Warm up before stretching

Common Problems Associated w/ Exercise

Runners often have shin splints and knee/ankle/hip problems because they run heel-toe (heel touches the ground first) It is better to run on your forefoot with flat shoes or bare feet

Nutrition Myths
Low carb, high protein & low fat These diets cause nutrient deficiencies

Dietary Requirements
Calories from:
Carbohydrates 45-65% Protein 10-35% Fat 20-35%

Dietary Requirements
Carbohydrates (4 calories/gram)
Needed for good brain functioning Can be stored in muscles for later use The bodys main source of energy is glucose

Dietary Requirements
Protein (4 calories/gram)
Makes essential hormones & enzymes Important for growth & development Tissue repair Immune function

Dietary Requirements (cont.)

Fat (9 calories/gram)
Energy Vitamin absorption Protective cushion for organs Growth Maintains cell membranes

FYI: Alcohol has 7 calories/gram

Proper Hydration
8 glasses of water per day (about 2 liters) 3 liters or more depending on physical activity level

Proper Hydration
Body composition is mostly water Helps maintain body temperature (sweating) and normal body functions Caffeinated, alcoholic & carbonated beverages can increase fluid requirements

Healthy Weight Loss

Yo-yo dieting (on/off) slows metabolism This can cause weight gain above pre-diet levels Make healthy living a lifestyle choice 1 lb. a week = 3500 calories 500 calories a day net loss (energy out>in) Example:1800 calories consumed 2300 calories burned = -500 calories

Healthy Body Fat %

For normal reproductive functioning: 3-5% for men & 8-12% for women Healthy body fat: 8-25% for men & 20-36% for women (can vary with age)

Foods That Help With Inflammation

Fruits & vegetables
Phytochemicals: the more color the better Antioxidants bind to free radicals (oxygen)

Whole grains (sprouted), nuts & yogurt Omega 3 fatty acids: flax seed, fish, canola oil, olive oil & avocado Turmeric, garlic & onion Hot peppers (capsaicin)

Foods That Help With Inflammation

Make your own yogurt by adding cultured, probiotic yogurt to your milk
Bacteria eat the lactose & make it digestible

Avoid alcohol, red meat & processed foods

Supplements
Absorption low (not bioavailable) Synthetic vitamin & mineral supplements can trigger an immune response so buy natural supplements when necessary Toxic levels/high doses force the body to work harder to excrete it: this depletes the bodys nutrients & water

It is better to eat foods that the body recognizes and is able to use

This can lead to kidney & liver failure

How To Grow Your Own Food Organically

Collect your green waste (fallen branches and leaves) Start composting/building soil Avoid harmful pesticides, fertilizers & herbicides because these harm the ecosystem & our health You want natural predators in your garden: lizards, spiders, ants & ladybugs

How To Grow Your Own Food Organically

Start by putting down a wood & leaf base because this will hold in water Add more leaves & compost material Add seeds or plant starts Cover with a thin layer of leaves & then water in Plant something easy to start with: garlic cloves, onion, potato & beans

Questions or Comments
gcc386@gmail.com or gcolli2@tigers.lsu.edu

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