PHYSICAL EDUCATION

HEALTH
BEHAVIORS
By Group 1
EMOTIONAL
EATERS
EMOTIONAL EATERS
people whose minds repeatedly move their
hands toward food even when they are not
physically hungry.

- compulsive; emotional eater feels unable to

control their eating.
- an attempt at self-help. attempt to manage
food with food.
- leads to a serious eating disorder, if left
untreated.
-it can be overcome through treatment.
ADAPTIVE FUNCTIONS OF
EMOTIONAL EATING

1. Comfort, Soothing, Nurturance

2. Numbing, Sedation, Distraction
3. Escape from Painful Emotions
4. Discharge Tension, Anger, or Frustration
5. Create a Larger Body for Protection/Safety
6. Avoidance of Intimacy
TERMS OF EMOTIONAL EATING

1. Compulsive Eating
2. Compulsive Overeating
3. Overeating
4. Disordered Eating
5. Dysfunctional Eating
6. Binge Eating Disorder
 CAUSES OF EMOTIONAL
EATING
DEPRIVATION
Starvation and self-imposed dieting appear to result in eating binges once food is available
and in psychological manifestations such as preoccupation with food and eating, increased
emotional responsiveness and dysphoria, and distractibility.

AFFECT REGULATION
Many overeaters turn to food for all types of emotional reasons including anger, stress,
loneliness, boredom and happiness.
WEIGHT LOSS MYHTS THAT LEADS TO
EMOTIONAL EATING HABITS
MYTH: DIETING IS A GOOD WAY FOR ME TO LOSE WEIGHT.
Presentations are coFact: 95 to 98% of people who go on a diet gain back all the weight they
lose plus more (National Institute of Health Study)mmunication tools.

MYTH: I SHOULD ONLY EAT HEALTHY FOODS.

Fact: Although it is important to include healthy foods in your diet, we all like a variety of foods
and we live in a society where food is abundant.

MYTH: I CAN’T BE HAPPY UNLESS I’M THIN.

Fact: There are happy and unhappy people at all sizes.
WEIGHT LOSS MYHTS THAT LEADS TO
EMOTIONAL EATING HABITS
MYTH: THE MORE I EXERCISE, THE BETTER OFF I WILL BE.
Fact: Exercise is an excellent way to keep your body healthy and strong.

MYTH: PEOPLE WHO ARE THINNER ARE HEALTHIER.

Fact: People who are fit are healthier.

MYTH: (FOR FEMALES) I CAN STOP MY BODY FROM ADDING FAT CELLS
BY EATING LESS.
Fact: Around puberty, girls will find that their bodies develop fat around their hips, thighs, and
buttocks.
RECONSIDERING WEIGHT LOSS

1. Yo-yo dieting causes and exacerbates medical problems.

2. There are medical conditions in which weight gain is a symptom rather than a
causal factor.
3. Research is often contradictory at best as to how weight loss improves medical
problems.
4. Dietary changes (not dieting) and/or physical activity can improve or resolve
medical problems for people of all sizes, even when no weight is lost.
5. People with emotional eating issues generally must solve this problem first in
order to integrate dietary interventions.
CONCURRENT PROCESSES FOR
OVERCOMING EMOTIONAL EATING

1. Letting go of Myths about dieting

2. Learning Attuned Eating
3. Building a Positive Body Image
4. Learning other ways to Regulate Affect
5. Developing a Nurturing Internal Caregiver
6. Discovering Pleasurable Physical Activities
ATTUNED EATING
non-diet approach to treating emotional eating helps individuals return to a normal relationship
with food.

SIX STEPS OF RELEARNING THE ATTUNED EATING

1. Learning to identify physical hunger.
2. Determining the difference between physical hunger and emotional or Deprivation hunger.
3. Learning to make the food match
4. Learning to legalize
5. Learning to decrease the craving for forbidden foods by stocking
6. Learning to identify physical fullness.
 BODY IMAGE
BODY ACCEPTANCE = SELF ACCEPTANCE
BODY HATRED = SELF HATRED
STEPS TO MOVE TOWARDS
BODY/SELF-ACCEPTANCE
1. Raise awareness of one’s own negative body/ self-talk.
2. Negative body thoughts are never just about one’s body.
3. Exercises/Visualizations (can be done individually or in a group setting);
a. Challenging one’s own fat prejudices.
b. Challenging the myth that thin equates to happiness.
c. Surrounding oneself with people who are accepting of all body shapes and sizes.
4. Learn to stop using the number on the scale as a measure of one’s worth.
5. Learn to stop using clothes that don’t fit as a forum of self- punishment.
6. Identify positive aspects of one’s body.
PROPER
EATING
HABIT
25
 WATER
− During exercise, evaporation is usually the primary mechanism of heat dissipation.
− Dehydration of 1% to 2% of body weight begins to compromise physiologic
function and negatively influence performance.
− The onset of significant dehydration is preventable, or at least modifiable, when
hydration protocols are followed to assure all athletes the most productive and the
safest athletic experience.
− However, physical activity increases these requirements.
− Many people consider sports drinks that contain electrolytes as a viable alternative
to water.
CARBOHYDRATES
o The majority of your diet should consist of healthy, natural
carbohydrates.
o Ideally, your diet should consist of 3.6 grams of carbohydrates for
each pound of your weight.
o Before participating in an aerobic activity, have a small snack that
consists of both protein and carbohydrates.
o If you have a drive tot he gym or shower in the morning before
working out, eat your snack in the car or before you shower.

PROTEINS
o If you are adding strength training to your aerobic routine, protein
is especially important.
o It is recommended that you eat 1.4 to 1.8 grams of protein per
kilogram of body weight each day.
FRUITS AND GRAINS DAIRY
VEGETABLES Choose whole grains, like Build strong bones with
Make half ofy our plate whole-wheat bread, fat-free or low-fat milk
fruits and vegetables. brown rice, and oatmeal. products.

16
SOLID FATS AVOID PIZZA, ADDED SUGARS SODIUM
Fats are important. CANDY, AND Many foods, especially Your body needs a small
FAST FOOD fruits are naturally sweet. amount of sodium (mostly
You don’t have to stop found in salt).
eating these items, but
eating less of them may
help you maintain a
healthy weight. 16
THE AEROBIC TRAINING DIET
Has its own dietary and nutritional requirements that are unique from any other
form of training.
By providing your body with its required dietary and nutritional needs you will put
yourself in a much better position to succeed in your efforts to meet your general
fitness needs.
You want to be assured that you are gaining the maximum benefits possible in your
time devoted to physical activity.
There are a number of different specific diets that you can follow along with a
number of different tips about foods that you should consume more of and foods
that you should try to avoid.
During this time that you should be most concerned with obtaining your dietary and
nutritional requirements as it is important to understand that when your body
exerts a high level of energy it depletes it’s reserves of many important nutrients.
THREE SIMPLE STEPS TO PROPERLY FUEL YOUR
PERFORMANCE
1. Eat Enough
2. Eat the Right Things
3. Carb up if Your Sport Demands it

TIPS TO MAINTAIN A HEALTHY WEIGHT:

1. Eat breakfast every day.
2. Pack your lunch on school days.
3. Eat healthy snacks, and try not to skip meals.
4. Eat dinner with your family.
5. Be involved in grocery shopping and meal planning at home.
SLEEP
HABIT
25
SLEEP PROBLEMS NOT
RELATED TO AGE
1. Have trouble falling asleep even though you feel tired.
2. Have trouble getting back to sleep when awakened.
3. Don’t feel refreshed after a night’s sleep.
4. Feel irritable or sleepy during the day.
5. Have difficulty staying awake when sitting still, watching television, or
driving.
6. Have difficulty concentrating during the day.
7. Rely on sleeping pills or alcohol to fall asleep.
8. Have trouble controlling your emotions.
HOW TO IMPROVE SLEEP HABITS
1. IMPROVE DAYTIME HABITS FOR BETTER SLEEP
a. Be engaged.
b. Improve your mood.
c. Exercise regularly
d. Expose yourself to sunlight.

2. ENCOURAGE BETTER SLEEP AT NIGHT

a. Naturally boost your melatonin levels.
b. Do not read from a backlit device at night
c. Make sure your bedroom is quiet, dark and cool, and your bed is comfortable.
d. Use your bedroom only for sleep.
e. Move bedroom clocks out of view.
HOW TO IMPROVE SLEEP HABITS
3. KEEP A REGULAR BEDTIME ROUTINE FOR BETTER SLEEP
a. Maintain a consistent sleep schedule.
b. Block out snoring.
c. Go to bed earlier.
d. Develop bedtime rituals.

POOR SLEEP HABITS, INCLUDING A POOR SLEEP

ENVIRONMENT AND POOR DAYTIME HABITS CAN BE THE MAIN
CAUSES OF SLEEP PROBLEMS AND LOW-QUALITY SLEEP.
SOME TIPS FOR GOOD
NAPPING
SHORT
Naps as short as five minutes can improve alertness and certain memory
processes.

EARLY
Nap early in the afternoon.

COMFORTABLE
Try to nap in a comfortable environment preferably with limited light and
noise.
IMPORTANCE OF REGULAR EXERCISE IN
OVERCOMING SLEEP PROBLEMS
Exercise releases chemicals in your body that promotemore restful sleep.

THERE ARE FOUR TYPES OF EXERCISE:

1. Aerobic activities
2. Strength exercises
3. Stretching exercises
4. Balance exercises

WHILE TEENAGERS SOME OF EACH TYPE OF EXERCISE, STUDIES

HAVE SHOWN THAT PARTICIPATING IN MODERATE AEROBIC
ACTIVITY CAN HAVE THE GREATEST IMPACT ON IMPROVING
SLEEP.
IMPORTANCE OF REGULAR EXERCISE IN
OVERCOMING SLEEP PROBLEMS
There are countless activities you can do to increase strength, improve aerobic capacity,
burn calories, and prepare yourself for a good night’s sleep at the end of the day. Always
consult your doctor before embarking on any new fitness program.
1. Swim/Water Exercises
2. Dance
3. Take up lawn, bowling or any variations on throwing a ball on anearthen or grassy
court are gentle ways to exercise.
4. Cycle or Run
If you have mobility issues, you can exercise from one position, standing, sitting, or
lying down.
Exercise helps you to sleep better for a couple of reasons.
Exercise also encourages sleep because it causes one’s body temperature to rise and
then fall by equal amount a few hours later.
BEST EXERCISES FOR SLEEP
1. AEROBIC MEANS “WITH OXYGEN”
Aerobic exercises increase the amount of oxygen in the blood.
Examples of aerobic exercises include jogging, walking, swimming,
bicycling, jumping rope, dancing, riding a stationary bicycle

2. ANAEROBIC, OR NONAEROBIC, MEANS “WITHOUT OXYGEN”.

Anaerobic exercises, such as slow walking, bowling, or strength
training with weights, are important to your overall fitness.
BEST EXERCISES FOR SLEEP
Aerobic exercises, however, are probably the best to combat
sleeplessness.
To help yourself to sleep well, you should get 15-45 minutes of
moderate-intensity exercise on a daily or near daily basis.
It is a good idea to build up level of physical activity by starting with
low-intensity activities for short duration a few times a week, then
gradually increasing the duration and frequency.
MENTAL EXERCISES
Just as we need to be physically active to sleep well, we also need to
be mentally active.
Strong mental activity encourages improved sleep because it is a
positive stressor on the mind, and the brain will recuperate from this
activity and process it by sleeping more deeply.
Just as with physical exercise, you should not be highly mentally active
right before bedtime.
STRESS
MANAGEMENT
Stress has been defined as the
experiencing of unpleasant or
uncomfortable feelings.
PHYSICAL SYMPTOMS OF STRESS
1. More blood to the brain and muscles
2. Increase in muscle tension.
3. Sweating increases.
4. Cells use more energy.
5. Less blood to skin and digestive system.
6. Blood’s clotting ability increases.
7. More sugar released to bloodstream.
8. Decreased urine production.
9. Digestive system slows down.
10. Stomach acids increase.
11. Faster heart rate. Heart pumps more blood. Blood pressure rises.
12. Eyes take in more light.
PHYSICAL SYMPTOMS OF STRESS
Chronic stress can cause and prolong a
variety of health problems including
headaches, backaches, indigestion, insomnia,
depression and coronary artery disease.
Some people tend to cope with stress by
turning to unhealthy habits including
smoking, drinking, drugs, and unhealthy
foods.
PHYSICAL ACTIVITY &
STRESS MANAGEMENT
The best ways to relieve stress and aid muscle tension release is through
proper exercise.
Research has shown that physical exercise is the best tension reliever.
Physically, exercise improves your cardiovascular functions by strengthening
and enlarging the heart, causing greater elasticity of the blood vessels,
increasing oxygen throughout your body, and lowering your blood levels of fats
such as cholesterol, and triglycerides.
Mentally, exercise provides an outlet for negative emotions such as frustration,
anger, and irritability, thereby promoting a more positive mood and outlook.
Regular activity and a healthy diet can help you adapt to stressful situations.
PHYSICAL ACTIVITY &
STRESS MANAGEMENT
Numerous studies have examined the anxiety-reducing effects of
physical activity.

HERE ARE SOME THEORIES:

1. Distraction
2. Increased Endorphins
3. Neurotransmitter Hypothesis
4. Self-esteem Hypothesis

EXERCISE SEEMS TO BE A POPULAR ‘FIX’ FOR STRESS; THIS IS

SOMETHING THAT MUST BE APPROACHED WITH CAUTION.