Health & Wellness

Health & Wellness

Presented By Hannah, Sofia, Cayden, Jack & Asia

Start

Jack

Mental Health + Success

But where does success come into play? Well, when an individual becomes stressed they can experience depression like symptoms, causing them to fall back on their tasks even further. This is also known as slacking off. When you slack off on your journey to success you start to prolong the amount of time it would've taken you to complete your goals and tasks thus making it longer before success is reached. An excessive amount of these depressive symptoms could even persuade you to give up on your goals all together.

Overlooked and undermined in both academic and professional fields, mental health is a detrimental part to not only success but general wellness. Have you ever been so involved with work or school that you start to feel overworked and under pressure? As if all you can think about is what you need to get done next? Thats called stress, more technically defined as a process whereby an individual perceives and responds to events that they appraise as overwhelming or threatening to their well-being (Lazarus & Folkman, 1984). Stress as we know it can be good for you at times. It can help motivate you to get tasks done! The trouble comes when there's too many tasks and too little time. When you have multiple things to complete you tend to prioritize some things over others which puts lower prioritized tasks at risk of not being completed at all!

The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself. – Mark Caine

Cayden

So What Helps?

Tips on How to Deal With Your Stress

• When dealing with stress a key component is to stay focused on what you want to accomplish. No matter what doubt creeps into your mind remind yourself that only you can make your dreams your reality!

• Knowing how to manage your time can help prevent stressors! Having a set schedule of when to work on what allows your mind to transcend into peaceful order instead of descending into disorderly chaos.

• And lastly, knowing when enough is enough! If you're plate is full why add another helping when you haven't finished the others? If you're already working hard on what feels like way too many tasks why add another to the mix and risk burning out?

Cayden

Sleep & Stress:What Causes Us To Lose Sleep?

• There are several factors that can effect one's sleep, such as: environment, noise, diet, physical pain.
• However, stress is the most common.
• When stressed individuals excessively think about responsibilities, this disrupts their shedule when they try to go to bed.
• Sleep loss then triggers our body’s stress response system, leading to an elevation in hormones, like cortisol, which only further disrupts sleep.
• It then becomes a cycle.
• Example: Drinking caffeine 3-6 hours before bed blocks adenosine receptors in the brain, which are responsible for sleep-inducing effects.

Hannah

Sleep & Stress:The Impact

• Chronic stress can eventually lead to other health problems: Anxiety, weight gain, heart diseases, weak immune systems, etc.
• REM Sleep is needed for cognitive functions like learning, so constant sleep loss results in memory and concentration impairment.
• Which then effects your capacity to retain and memorize information for work and school.
• Which means you're not concentrating.

• Sleep deprivation also effects our mood, when you're irritable you're less motivated to do work.
• Drowsy driving is also dangerous and is risking your life and the lives of others.

Hannah

Sleep & Stress: Healthy Solutions & Tips

• Stress can be a good motivator (i.e. pushes us to finsh an assingment), but it shouldn't consume your life.
• To combact stress: Manage your time and spread out your schedule.
• Connect with others and spend time with friends/ family. Don't isolate yourself.
• Cut down on harmful distractions (i.e. take frequent breaks from being online).
• To combat Sleep: Avoid caffeine before bed.
• Do a relaxing activity before bed, avoid screens.
• Find a consistent sleep schedule.

Hannah

Contemplative & Self-disciplinary practices:Poses - asana, most commonly knownMeditation - cultivate mindfullness & awareness Chanting - "Om", union of mind, body and spirit Prayer - communication with the sacred Breathwork - breathing techniques w/ therapeutic effect

Yoga

• Increased flexibility - even w/ lowest intensity
• Stress relief - proven to reduce tension & stress
• Improved mental health - effective alternative
• Reduces inflammation - across several conditions

• Increased strength - depending on intensity
• Reduces anxiety - guided meditation
• Improves quality of life - provides peace on mind

"Investing in a yoga practice is investing in you!"

Asia

Yoga & Career

Mindfulness techniques are important for managing workplace pressures, no matter what that workplace is

Research has shown that slowing down and deepening breath can have real effects on wellbeing, including controlling blood pressure and improving heart rate

In 2021, over 53% of corporate companies opt for yoga sessions in the workplace to boost productivity, reduce sick days, increase mental clarity, combat fatigue, improve memory, fight stress, and increase workplace satisfaction.

Asia

Yoga & Career

Asia

NUTRITION

Nutrition is vital to the human body's functioning mainly because it is responsible for energy production, immune function, cellular repair and maintenance, cognitive function, bone health, digestive health, weight management, chronic disease prevention and mental health, and overall well-being. Our body can do all of this by the simple absorption of nutrients that our body needs and food can provide us with. Unfortunately, we live in a society that has not only polluted our relationships but has also contaminated our palate with foods that are extremely harmful to our organisms, practically everything that comes in a package is full of preservatives and chemicals that are not good for our health and prejudice us in the long term creating diseases such as diabetes, Alzheimer's and dementia. It is rare and difficult to get completely natural foods. That is why I want to present them with the different types of foods and their functions to have a little more notion of what we consume and why.

Sofia

Food groups

Vegetables

Protein

dairy

fruits

Fats

Grain ( carbs)

Sofia

Fruits and vegetables

• Function: Rich in vitamins, minerals, and fiber. They support overall health, help prevent chronic diseases, and aid digestion.4

• Examples: Leafy greens (spinach, kale), Cruciferous vegetables (broccoli, cauliflower) Root vegetables (carrots, sweet potatoes) Bell peppers

• Nutrients: Vitamins (A, C, K) Minerals (potassium, magnesium) Fiber (promotes digestive health​.

• Function: Provide essential vitamins, minerals, antioxidants, and dietary fiber. They help boost the immune system and support digestive health.

• Examples: Apples Bananas Berries (strawberries, blueberries) Oranges Grapes

• Nutrients: Vitamin C (immune support) Dietary fiber (digestive health) Antioxidants (protect against oxidative stress)

Sofia

carbohydrates and protein

• Function: Serve as the body's main energy source. They are essential for brain function and physical activity.
• Examples: Whole grains (brown rice, quinoa, whole wheat bread) Starchy vegetables (potatoes, corn)Legumes (beans, lentils)Pasta
• Nutrients: Carbohydrates (energy) Fiber (supports digestion) B vitamins (energy metabolism)

• Function: Essential for building and repairing tissues, producing enzymes and hormones, and supporting immune function.
• Examples: Meat (chicken, beef, pork) Fish (salmon, tuna) Eggs Plant-based proteins (tofu, beans, lentils, nuts)
• Nutrients: Protein (muscle growth and repair) Iron (oxygen transport)

Sofia

Dairy and Fats

• Function: Important for bone health, providing calcium and vitamin D. Also a source of protein and other essential nutrients.
• Examples: Milk (cow's milk, almond milk, soy milk) Yogurt (plain, Greek) Cheese (cheddar, mozzarella)

• Nutrients: Calcium (strong bones) Vitamin D (aids calcium absorption Protein (muscle repair)

• Function: Provide a concentrated source of energy, support cell growth, and help in the absorption of certain vitamins. Healthy fats are vital for brain health.
• Examples: Healthy fats (olive oil, avocados, nuts, seeds) Saturated fats (found in butter, coconut oil; should be consumed in moderation)

• Nutrients: Essential fatty acids (omega-3 and omega-6) Vitamin E (antioxidant) Monounsaturated and polyunsaturated fats (heart health)​.

Sofia

Fitness/Exercise

• Fitness and exercise can effect your post-college career

• "employees who engage in regular exercise are more likely to experience higher job satisfaction"

- You could enjoy your job more and this could lead to less stress in your everyday life.

• “employees who engage in regular exercise are more likely to experience enhanced creativity

- Depending on your career path this could allow for a better production of work and could help you move up the ranks of your career.

Jack

Fitness/Exercise

Fitness and exercise can effect your academic success.

• “Students who are physically active tend to have better grades”

- a study of 266 undergraduates showed higher GPAs among those who more often engaged in at least 20 minutes of vigorous physical activity.

• “Exercise promotes better sleep”

- “Students should get the proper amount of sleep at night to help stay focused, improve concentration, and improve academic performance.”

Jack

Works Cited

• Nicholas, Sonji. “Stress, Stress Management, and Sleep.” Cornerstone Experience, Florida Southwestern State College, 2023, fsw.pressbooks.pub/sls1515/chapter/stress/. Accessed 22 Sept. 2024
• Larkin, Marilynn. “Home of the American Sleep Apnea Association.” SleepHealth, American Sleep Apnea Association, 18 Apr. 2024, www.sleephealth.org/#:~:text=Sleep%20is%20one%20of%20the%20three%20pillars,body%2C%20as%20well%20as%20in%20your%20environment. Accessed 22 Sept. 2024
• Dusang. “How Stress Can Affect Your Sleep.” Baylor College of Medicine, Baylor College of Medicine, 9 May 2019, www.bcm.edu/news/how-stress-can-affect-your sleep#:~:text=%E2%80%9CHigh%20levels%20of%20stress%20impair,disrupts%20sleep%2C%E2%80%9D%20Wilson%20explained. Accessed 22 Sept. 2024
• Spielman, Rose M., et al. Psychology 2e. E-book, OpenStax, 2020, https://openstax.org/books/psychology-2e/pages/14-1-what-is-stress. 14.1 What Is Stress?

• https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389#:~:text=Regular%20physical%20activity%20can%20improve,energy%20to%20tackle%20daily%20chores.

• https://www.cdc.gov/healthyschools/physicalactivity/facts.htm#:~:text=Students%20who%20are%20physically%20active,%2C%20on%2Dtask%20behavior).

• https://www.pilot18.com/medical-physical-requirement-tests-pilots/#:~:text=One%20need%20not%20have%20heavy,just%20fat%20deposits%20but%20muscles.

• https://www.faa.gov/air_traffic/publications/atpubs/aip_html/part2_enr_section_1.15.html#:~:text=These%20medical%20conditions%20include%20a,requiring%20medication%20for%20its%20control.

Work Cited

• MacMillan, Amanda. “Yoga, Meditation and Mindfulness Are Getting More Popular.” Time, Time, 5 Jan. 2017, time.com/4624276/yoga-workplace-mindfulness/. Bulleted list
• “9 Benefits of Yoga.” Johns Hopkins Medicine, 20 June 2024, www.hopkinsmedicine.org/health/wellness-and-prevention/9-benefits-of-yoga.
• “Benefits of Workplace Wellness Programs (for Employees & Employers).” Benefits of Wellness Programs for Employees in the Workplace, 22 May 2018, claritybenefitsolutions.com/resources/clarity-news/benefits-workplace-wellness-programs-employees-employers.
• “The Nutrition Source.” The Nutrition Source, 2024, nutritionsource.hsph.harvard.edu/.