FAQ's

Chapter 1 – Understanding Wellness

Q. How is "health" different from "wellness"?

A. Health, in a simplistic view, is a state of not being ill. That is, if you show no signs or symptoms of illness, you are considered healthy. Wellness is viewed more as a continuous process of striving toward optimal potential in all seven dimensions. It is a mindset of self-empowerment and growth in which one commits to personal responsibility as a lifelong effort toward achieving well-being.

Q. Why is assessment so important in wellness growth?

A. Everyone wants to know "how they're doing"– whether it is a mid-semester grade evaluation or an evaluative conference with your boss. It is only by knowing where we stand that we can set goals or make decisions on how to change for the better. Assessment offers an opportunity to begin the process of self-observation as you confront a wellness issue. Examples of wellness assessments could be a cholesterol test, a blood pressure reading, a stress inventory, a drinking habits questionnaire, or a 1.5-mile run for time, to name just a few.

Chapter 2 – Changing Behavior

Q. How do I get motivated to initiate or stick with a lifestyle change?

A. Everyone has hopes, desires, and dreams of doing better in some aspect of their lives. We want to make better decisions, be better friends, be more fit, make more money, be more spiritual, etc. You may want to begin by talking with someone who has successfully changed. Ask what contributed to their success. What are their secrets? Of course, writing a behavior-change contract and establishing goals with specific behavior strategies (as discussed in Chapter 2) can be very effective. However, also consider the following acronym for change: TIDE.

T = Think it. (Really think about what it is you want to do.)

I = Imagine yourself doing it. (Close your eyes and see yourself performing the new healthy behavior.)

D = Declare it. (At least once a day, declare out loud your new behavior.)

E = Experience it. (Put it into practice.)

Try TIDE. It may help!

If you keep doing what you've always done, you will keep getting what you've always gotten.

Peter Lowe, Motivational Speaker

Chapter 3 – Developing and Assessing Physical Fitness

Q. I am training for a marathon but have been frequently sidelined with one cold after another. What's going on?

A. If you train intensely and race regularly you may find that you suffer too man colds. A moderate training schedule enhances resistance to colds and flu, but an intense training regime reduces immunity to those infections. To reduce risk to colds and flu consider the following strategies. Avoid overtraining – this is key. Adequate rest and recovery is essential not only for general health and resistance to infection, but for optimum performance as well. Plan rest and recovery into your daily, weekly, and racing schedules. Alternate hard days with easy days. If you need to, use a heart rate monitor to be sure that your easy days really are easy. Make sure your diet is adequate in nutrients and energy. In addition, you might want to steer clear of crowds in tight places like subways and elevators during cold season.

Q. What's the difference between yoga and Pilates classes?

A. Both will make you stronger, leaner, and more limber, but there are key differences. Yoga is a more spiritual discipline tan Pilates. It focuses more on relaxation. Pilates classes targets the abs and back muscles (called the core). Some Pilates classes use machines fitted with springs for resistance. This type of class provides more resistance than yoga so muscles will get more definition. Mat Pilates classes are on par with yoga in terms of muscle definition.

Q. I've been diagnosed with clinical depression. Will exercise help?

A. Probably. Scientists at Duke University Medical Center tested exercise against Zoloft, a prescription drug, and found the ability of either – or a combination of the two – to reduce or eliminate symptoms were about the same. But they found exercise seemed to do a better job of keeping symptoms from coming back after the depression lifted. The findings suggest that a modest exercise program is an effective, robust treatment for patients with depression. Aerobic exercise for 30 minutes, plus a 10 minute warm-up and a 5 minute cool-down, three times per week is recommended. Do not stop taking prescribed medication unless your physician says to do so.

Chapter 5 - Developing Flexibility and Muscular Fitness

Q. I am a female who would like to be stronger, leaner, and more toned. Won't weight training cause me to get too bulky?

A. One of the great things about resistance training for women is that you can get strong, lean, and toned without the bulkiness. The high amounts of the hormone testosterone in men cause their muscles to get large and bulky with extensive training. Women's muscle fibers respond to the training without developing bulkiness. Through resistance training you can also significantly increase your metabolic rate --- the rate at which your body bums fat. Muscle tissue is much more metabolically active than fat tissue, even at rest. So when your muscles are stronger, firmer, and denser, your body bums more calories throughout the day. A faster metabolism will help you trim body fat. Understand that the female body builders that you may see on TV or in magazines spend hours and hours training and dieting to achieve that "cut" look. Most women are not going to devote that kind of time and commitment to training.

Q. I know a lot of good athletes who do tae-bo or kickboxing, rather than resistance training, to develop muscular strength and endurance. They swear by it! They say it helps with their flexibility and sports performance. Can these activities replace resistance training?

A. Participating in a variety of activities can keep workouts from becoming boring. And sometimes you just can't get to the gym or workout facility. Activities like tae-bo, kickboxing, running, aerobics, cycling, and swimming are good for your heart, muscles, and mind. Just lifting weights all the time can lead to bum out. You're more likely to keep training if you add variety to your physical conditioning regimen. Just remember, to develop strength and endurance, you need to apply the principles of resistance training on a regular basis.

Q. I heard that lowering a weight stimulates as much, if not more, muscle growth than lifting a weight. Is this true?

A. Enough evidence now exists to concretely state that lowering the weight (eccentric phase) is just as important as lifting (concentric phase) for muscle adaptation. That is why you should not haphazardly let gravity return weights or barbells to their starting positions. Always contract your muscles during the eccentric phase, letting the weight down smoothly and slowly. If you don't, you're losing out on a major part of the workout.

Chapter 6 – Exploring Special Exercise Considerations

Q. Are some exercise activities more suitable than others for a pregnant woman who is just starting an exercise program?

A. Yes. The most suitable aerobic exercise for a newly exercising pregnant woman are low-impact activities such as walking, swimming, and cycling. A pregnant woman who want to engage in resistance training should maintain strict control of the resistance while exercising (i.e., avoiding throwing, jerking, or explosively moving the weight).

Q. If I sweat profusely during exercise should I replace the lost electrolyte, potassium, with supplements?

A. No. The government's Daily Value for potassium is at least 3500 milligrams and it's easy to get enough from foods. Don't take potassium supplements unless your doctor has recommended them. While you can't get an overdose of potassium from foods, supplements can supply dangerous amounts. Megadoses can cause abnormal heart rhythms. You'll get enough potassium if you have a balanced diet that's rich in fruits, vegetables, and dairy products. Look for foods with at least 350 milligrams of potassium such as: a medium baked potato (with skin), 840 mg; half cup of white beans, 600; cup of nonfat yogurt, 620; cup of orange juice or tomato juice, 500; a banana or cup of cantaloupe, 470.

Q. Is menopause the time to start worrying about osteoporosis?

A. No. Ideally the time to start thinking about osteoporosis is when you are an adolescent. Building bone and maintaining it is a lifetime proposition. In order to maximize bone density, adolescents and young adults need a high calcium intake (1200 to 1500 milligrams daily) as much as women over 50. So in your thirties, when bone density starts to decline, you have a lot of bone to draw on—like money in the bank. Everybody, from early childhood throughout life, needs regular weight bearing exercise, which helps keep bones strong. Nobody should smoke—tobacco use thins bones.

Q. Can men get osteoporosis too?

A. Yes. Although it is more common in women. Men lose bone more slowly than women and usually do not experience fractures until more advanced ages.

Chapter 7 – Maximizing Your Heart Health

Q. Can meditation reverse coronary heart disease?

A. Some research suggests that meditating may help ease hypertension, one of the prime causes of atherosclerosis, or clogged coronary arteries. New evidence indicates that meditation may actually help unclog the arteries. In theory, other relaxation techniques may have the same effect.

Q. Is it important to know your glucose level?

A. Yes. Even a slightly elevated glucose level may increase the risk of developing diabetes. So it's important for all people to know their blood sugar level. A blood glucose level of 126 mg/dl indicates diabetes; 110 to 125 mg/dl may indicate insulin resistance and an increased risk of diabetes.

Q. As a nation are we in denial about our soaring increase in obesity?

A. Yes. Although government statistics report that 61% of Americans are overweight or obese, a national survey finds far fewer Americans view themselves as above their ideal weight range. Only 38% of the population acknowledges being overweight or obese.

Q. Why are trans fats now blasted as heart enemy No.1?

A. When it comes to the heart, just about everything is bad about trans fats. They may be even more lethal than saturated fats. Trans fats increase bad LDL cholesterol, triglycerides and insulin levels, and reduce beneficial HDL cholesterol, promoting heart attacks. Other possible dangers include increased breast and colon cancer; increased risk of problems during pregnancy (i.e., edema and high blood pressure); and may harm fetal and infant development. Additionally, trans fats appear to reduce the body's ability to handle blood sugar by lowering responses to the hormone insulin, which is dangerous to diabetics. Trans fats are created when liquid oils are solidified by partial hydrogenation, a process that stretches foods' shelf life and changes "safe" unsaturated fats into dangerous ones. Trans fats are concentrated in stick margarine, solid vegetable shortening, doughnuts, crackers, cookies, chips, cakes, pies, some breads and foods fried in hydrogenated fat (chicken, fish, potatoes).

Chapter 8 – Coping With Stress

Q. Why is laughing so healthy?

A. Laughing is beneficial to good health in many ways:

• helps produce a particular type of cell in the body which fights infections, such as upper respiratory, pneumonia, and bronchitis
• suppresses the release of cortisol, a hormone that weakens the immune system
• increases circulatory capacity and strengthens organs, helping the body to be more resistant to infection while boosting energy levels
• acts as a muscle relaxer
• functions as a natural analgesic (release endorphins), which raises the body's pain threshold

Q. Can a person learn to function normally with one or two fewer hours of sleep a night than he/she needs?

A. No. Similar to eye color, skeletal structure, and shoe size, an individual's sleep need is genetically determined. Just as some people have unusually small or large feet, others have an undersized or oversized sleep need compared with the average person. You can teach yourself to get by on less sleep, but, to function normally, one must sleep according to his or her genetically determined sleep need. (which is generally 7 to 9 hours of sleep.)

Q. Does lack of sleep affect your emotional stability?

A. Yes. One of the first symptoms associated with sleep deprivation is a reduced ability to deal with one's emotions. With even minimal sleep loss, perceived exertion is increased and one's threshold for containing anger is lowered. Sleep deprived research participants consistently exhibit increased levels of depression, stress, anxiety, worry, and frustration. Lack of sufficient sleep exacerbates the emotional challenges already inherent in our lives.

Chapter 9 – Preventing Injuries and Caring for the Lower Back

Q. I have had a lot of sprained ankles while playing basketball, volleyball, and soccer. Is there anything I can do to build up my ankles to prevent further sprains?

A. Ankles are very vulnerable to sprains, especially in the sports you enjoy. To strengthen your ankles you should do the following exercises regularly:

1. While sitting or lying, flex your foot up and down as far as it will go. You can attach a weight to your foot for added resistance.
2. While sitting or lying, rotate your foot inward and outward (called inversion and eversion) as far as you can. Attach a weight to your foot for added resistance.
3. Pretend your toes have a pencil attached to them. While sitting or lying, slowly and deliberately draw the alphabet (A, B, C, D, E, etc.) with your "pencil toes."
4. Tie the ends of an exercise tube/band together to form a rubber band. Attach each end of the band around both feet and practice flexion, inversion, and eversion movements using the band and opposite foot as added resistance.

Q. When should you apply heat to an injury?

A. Stay with ice on an acute injury for at least the first 48 to 72 hours. Then, only after the swelling has subsided, should heat be applied. A heating pad, whirlpool, or hot water bottle may then speed healing, reduce stiffness, and relax the muscles. Over-the-counter liniments have no healing effect.

Chapter 10 – Eating for Wellness

Q. I hear all of the time about how necessary it is to drink a lot of water everyday. Why is water so important? Does coffee or soda count in my daily allotment?

A. Water constitutes 60-70 percent of the body and is vital to almost every function. It's our most essential and probably most overlooked nutrient. We can go without food for about two months, but without water only a few days. Many Americans live from day to day in a state of dehydration---that is, they don't drink enough water (64 ounces MINIMUM). The result? Headaches, fatigue, constipation, even hunger. What does water do? It: removes wastes and toxins; lubricates joints; carries nutrients and oxygen to cells; cools the body; metabolizes and removes fat; keeps the lungs moist; suppresses the appetite; lubricates the skin; relieves constipation; and maintains muscle tone. Remember many fruits and vegetables have a high water content. However, soft drinks, coffee, and alcohol don't count as part of your fluid intake. Caffeine and alcohol act as diuretics, dehydrating you even more!

Q. I know I should eat better, but I just can't make myself do it! I love too much "junk food." Help!

A. Adopting good nutrition habits is like every worthwhile goal in life: it takes time and commitment. One of the reasons why changes in what you eat are a challenge may be because you feel you have to give up all the foods you love, but believe are "bad." In fact, no foods are bad. Some may have more fat, salt, sugar, or calories than is desirable, or less fiber and nutrients than is good for you. Take care to eat these foods only in small amounts. Think of food as fuel: the better you eat, the better your body will run, and the better you'll feel. Try to make better choices MOST of the time. When you choose a "junk food," make it an exception to your diet, or an occasional treat. Enjoy it, and then get back to better nutrition.

Take small steps and change your attitude along the way. Tell yourself you don't want to put as much garbage into your body! As you begin feeling a difference in energy and vitality, good nutrition will become natural---a way of life.

Chapter 11 – Aiming for a Healthy Weight

Q. I have been on a low-carbohydrate, high-protein diet and have successfully lost weight, which I am happy about. However, I am sick of eating all that protein, and crave carbohydrates. But I'm afraid I'll gain weight if I go off this diet! Any suggestions?

A. You have most likely lost weight because these diets (Atkins, etc.) limit your total food intake (i.e., you're eating fewer calories). There is no research that shows eating carbohydrates causes weight gain. You need to understand two factors about carbohydrates: (1) Watch your portions! People gain weight because they eat too much; (2) Refined and simple carbohydrates like cookies, white bread, crackers, white rice, and some cereals cause blood sugar levels to rise and fall quickly, leaving you hungry and searching for the next sugar high. Make peace with carbs by allowing small servings daily of whole-grain breads, pasta, or brown rice. Whole grains release glucose into the bloodstream slowly, heading off cravings. Remember, carbohydrates are your energy goods. You need them.

Q. I have lost weight (hooray!) and know I'll need to be careful in order to keep it off. I have heard that exercise is very important for weight maintenance. How much should I do?

A. The main thing that separates successful maintainers from regainers is the amount of exercise they get after weight loss. You should try to exercise at least 6 days per week---for about 60 minutes of vigorous walking or about 40 minutes of more vigorous aerobic exercise. Also, try to include resistance training 3 days per week to maintain lean muscle mass (which keeps your metabolism up).

Q. In order to lose weight, I'm trying to eat healthier foods. However, it seems I'm always hungry! Why is this?

A. It's important for you to distinguish between physiological stomach-growling hunger and emotional hunger. Some people eat to distract themselves from overwhelming emotions---anger, disappointment, hurt, loneliness, etc. Make sure you're not eating for those reasons. If your hunger pangs are coming from your stomach, drink a large glass of water and wait 10 minutes. Hunger is often actually thirst. If you are still truly hungry, grab a bite to eat and make sure you are eating some carbohydrates, protein, and a little fat at every meal.

Chapter 12 – Preventing Cancer

Q. What is the connection between the immune system and cancer?

A. The immune system is our internal army of defenders, ready to protect against outside invaders and enemies within. Every day your body experiences up to 10,000 mutations of DNA, as well as cell attacks. The responsibility of the immune system is to destroy bacteria and dispose of mutated cells. If your immune system is dysfunctional or compromised, the mutations and carcinogens that you are exposed to can take over. That is why it is important to maintain a strong immune system. What causes our immune system to become depressed? Stress, nutritional deficiencies (even subtle ones), and lack of sleep are all major contributors.

Q. I heard that coffee can cause cancer. Is that true?

A. Epidemiological studies on the relationship between coffee consumption and cancer risk have mainly focused on cancers of the bladder, pancreas, colon, rectum, and breast. Research studies at this time have found no appreciable association between coffee intake and these cancers.

Q. How many fruits and vegetables does it take to prevent cancer?

A. There is no magic number, but generally the more the better. Numerous studies have linked fruits and vegetables with reduced risk of a variety of cancers. Most experts urge consumption of at least five servings a day. In actuality, this is the MINIMAL recommended amount! The American Institute for Cancer Research reports that everyone should aim for NINE daily servings of fruits and vegetables for cancer prevention! Try to eat a wide, colorful variety---not just a steady daily diet of french fries!

Q. Is there any protective effect on cancer in drinking a lot of water?

A. Water is a nutrient most of us take for granted. And water is now being appreciated for benefits beyond the basics of hydration, like preventing certain types of cancer. Researchers now think fluids play an active role in reducing the risk of bladder and colon cancers. Try to drink at least 8-10 glasses of water each day; and more if you are a regular exerciser. A rule of thumb is to drink enough so your urine is not dark in color. Remember: caffeinated beverages and alcohol have a diuretic effect on the body, causing you to lose body fluid.

Chapter 13 – Understanding Substance Abuse and Addictive Behavior

Q. Why is laughing so healthy?

A. Laughing is beneficial to good health in many ways:

• helps produce a particular type of cell in the body which fights infections, such as upper respiratory, pneumonia, and bronchitis
• suppresses the release of cortisol, a hormone that weakens the immune system
• increases circulatory capacity and strengthens organs, helping the body to be more resistant to infection while boosting energy levels
• acts as a muscle relaxer
• functions as a natural analgesic (release endorphins), which raises the body's pain threshold

Q. Can a person learn to function normally with one or two fewer hours of sleep a night than he/she needs?

A. No. Similar to eye color, skeletal structure, and shoe size, an individual's sleep need is genetically determined. Just as some people have unusually small or large feet, others have an undersized or oversized sleep need compared with the average person. You can teach yourself to get by on less sleep, but, to function normally, one must sleep according to his or her genetically determined sleep need. (which is generally 7 to 9 hours of sleep.)

Q. Does lack of sleep affect your emotional stability?

A. Yes. One of the first symptoms associated with sleep deprivation is a reduced ability to deal with one's emotions. With even minimal sleep loss, perceived exertion is increased and one's threshold for containing anger is lowered. Sleep deprived research participants consistently exhibit increased levels of depression, stress, anxiety, worry, and frustration. Lack of sufficient sleep exacerbates the emotional challenges already inherent in our lives.

Chapter 14 – Preventing Sexually Transmitted Disease

Q. Does the term "abstinence" refer only to refraining from vaginal intercourse?

A. No. It refers to refraining from the full range of sexual activity. If you only look at vaginal sex, you don't capture all the behaviors that put people at risk (i.e., receiving and/or giving oral sex, anal sex, males being masturbated by a female) in fact, experts now find that young people who report abstinence are actually very sexually active, (by giving and receiving oral sex). So this form of sexual activity is under-reported. The risk of pregnancy is not there but the risk of STDs is.

Q. How many young men are involved in sexual activity other than intercourse?

A. One study of adolescent males found that: 53 percent have been masturbated by a female, 49 percent have received oral sex, 39 percent have given oral sex, and 11 percent have had anal sex.

Q. What segment of the male population is infected with HIV?

A. An alarming 30 percent of young gay black men in large U.S. cities are infected with the AIDS virus. For example, in New York (one of the six large cities studied) the HIV infection rate among young gay black men is estimated at 33 percent, compared with 14 percent for gay Hispanic men, and 2 percent for gay whites.

Q. Can a condom with a spermicide prevent transmission of disease, particularly HIV?

A. This has never been certain, and new studies have cast doubt on it. The most common spermicide is nonoxynol- 9 (N-9). It's approved by the FDA and has been in use for many years. Used alone, without a condom or diaphragm, a spermicide is not very effective as a contraceptive or as a way to prevent STDs. N-9 kills HIV and other microbes in the test tube and thus has been recommended, in combination with a condom, for prevention of STDs. But the evidence that spermicides protect against these diseases is not conclusive. Now it seems it may even increase risk. N-9 may increase the risk of transmitting HIV by causing inflammation in vaginal tissue, which facilitates viral transmission. Condoms are the first line of defense-but not those lubricated with N-9. Still, if all you have at hand is a condom with N-9, it is better than no condom.

Chapter 15 – Planning Wellness For a Lifetime

Q. Since everyone sees and hears wellness information on television, in newspapers and magazines, and in school, are there any encouraging trends that can be seen?

A. As wellness permeates our society, some encouraging trends are occurring:

1. individuals are living longer, with better health.
2. individuals are more conscious of what they eat.
3. alcohol consumption is dropping.
4. cigarette smoking is falling.
5. death rates for heart disease are declining.
6. individuals are more knowledgeable about hypertension.
7. individuals are more knowledgeable about the importance of serum cholesterol levels to health.
8. individuals are more knowledgeable concerning the fact that a healthy lifestyle, including adequate amounts of exercise and dietary adjustments, can prevent many chronic diseases.

We know that knowledge does not always result in action, but as all facets of society continue to provide information and resources for change, more and more people will begin living the wellness way of life.