Essential Principles for Optimal Health and Well-being

Foundations of Health and Well-being

Defining Health

Health encompasses social, cultural, economic, and biological factors, leading to continuous change.

The World Health Organization (WHO) states that health is a complete state of physical, mental, and social well-being, not merely the absence of disease, plus the ability to function.

Levels of Health and Well-being

Achieving a perfect state of health involves optimal physical and mental well-being, leading to a perfect state of welfare.

Primary Health Care (PHC)

Primary Health Care (PHC) is defined as essential assistance that should be generally available to all individuals and families in the community, through appropriate means accessible to them.

PHC Actions and Cost Reduction

1. Promotion
2. Protection of Health (Prevention)
3. Curation (Treatment)
4. Rehabilitation

Note: Actions 1 (Promotion) and 2 (Protection) significantly reduce overall health costs.

Core Components of the National Health System

• Education
• Hygiene and sanitation
• Promotion in the food supply (proper nutrition)
• Maternal and Child Care (including family planning)
• Prevention and control of local diseases
• Provision of essential drugs

The Role of Health Professionals

The physician or health care professional plays a vital role by performing daily health actions aimed at maintaining health. This includes promotion, prevention, protection, and recovery through an educational function, both collective and individual.

These actions are intended to avoid risks that could harm the individual and affect the environment.

Essential Health Actions

Specific actions include:

• Vaccination
• Periodic reviews (check-ups)
• Utilization of early intervention
• Injury prevention (e.g., sporting bandages)
• Prevention of spinal column disorders

Lifestyle Factors Affecting Health

Rest and Sleep Requirements

An adult should sleep between 7 and 9 hours per day to ensure the restful sleep required by the body.

Harmful Health Habits and Substance Abuse

Bad health habits often involve the consumption of harmful substances, including:

• Alcohol
• Barbiturates
• Drugs (general)
• Snuff (tobacco)
• Marijuana
• Cocaine

Understanding Sedentarism

Sedentarism refers to a lack of physical exercise. People who do not exercise form a high-risk population whose mortality rates are significantly higher compared to individuals who are adequately trained.

Defining a Sedentary Lifestyle (2000 Calorie Rule)

A person is considered sedentary when their weekly expenditure on physical activity does not exceed 2,000 calories. This often applies to those who only perform one weekly activity that involves spending energy.

Our body structures and functions possess a characteristic of trainability, which requires a stimulus at least every two days.

Sedentarism and Women's Health

It is estimated that more than 70% of women suffer from disorders directly or indirectly related to the lack of physical activity. Because of this, at an early age, they may lose muscle tissue and gain fat, a product of sedentary life habits.

Achieving Optimal Well-being

BALANCED DIET + EXERCISE = MORE AND BETTER LIFE

To feel good, throughout life, one must maintain an ideal Body Mass Index (BMI). This index is obtained by dividing weight by height in meters squared. The ideal result should be between 21 and 24.