Episode 27! Part 2 in the Mental health and mindfulness series with Dr. Sharms who talks about his 30 years of experience in research explaining the many ways he has discovered to better manage stress! 

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DISCLAIMER: Any reliance on the information provided in this Podcast is done at your own risk. This Podcast should not be considered professional advice

Podcast link - https://lnkd.in/gKWWGQVe

Manoj Sharma, MBBS, Ph.D., MCHES® is a Professor and Chair of the Social and Behavioral Health Program in the School of Public Health at the University of Nevada Las Vegas.  

Timestamps:
-Manoj’s over 30 years of experience working in public health
-4:09 What led Manoj to his work in preventative medicine?  
-7:07 What are common lifestyle problems Manoj sees in the US lifestyle? 
-11:33 As fruit contains sugar is it bad to consume fruit? 
-14:08 Are frozen fruits a healthy option? 
-15:10 Are meal delivery services a useful option to eat more nutritious foods? 
-21:44 How damaging is alcohol for our health? 
-24:21 How Manoj recommends we meet the WHO guidelines of 150 minutes of activity per week? 

-The Multi theory of health behaviour change (Sharma et al, 2015) 
-Participatory dialogue 2-way communication begins by highlighting the advantages of increasing activity and the disadvantages of staying inactive for example for quality of life.
-Behavioural confidence - the confidence to engage in a behavior for example that we start exercising at our own individual level of difficulty and intensity. 
-The physical environment - We should have access to exercise facilities and or equipment to reach the 150 minutes per week to make it easier to be active. 

-To maintain the 150 minutes once we have started: 
-We need emotional transformation to transform our negative feelings into goals so that instead of becoming frustrated we focus our energy on change to improve our health.  
-Practive for change - reflectiion and reflective action such as monitoring our health status with steps or measuring our nutritional intake for examp,e of water. We can journal or review our health progress with a friend, partner, or trainer to gauge progress. 
-Changes in the social environment - health professional or personal trainer, social media, support via friends, co-workers, or partners to support our increased inactivity. 

-WHO physical activity guidelines for Adults aged 18–64 years:

-A minimum of 150 up to and above 300 minutes of moderate-intensity aerobic physical activity; 

-A minimum of 75 up to and above 150 minutes of vigorous-intensity aerobic physical activity; 

-A combination of moderate- and vigorous-intensity activity throughout the week

-Resistance training in the form of muscle-strengthening activities at a moderate or greater intensity that involves all major muscle groups on 2 or more days a week, as these provide additional health benefits.

-Adults can also do more than 300 minutes; or do more than 150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity throughout the week for additional health benefits.

-For best health adults should limit the amount of time spent being sedentary. Replacing sedentary time with physical activity of any intensity (including light intensity) provides health benefits, and all adults and older adults should aim to do more than the recommended levels of moderate- to vigorous-intensity physical activity

-35:49 Why do rates of exercise participation for women drop off so much into adulthood? 
-37:01 What are different types of stressors and how can we stress less and cope more effectively with meditation and yoga?
-48:41 What work does Manoj do around mindfulness and present moment awareness? 
-54:46 How would meditation help someone to exercise more if they currently struggle to exercise? 
-57:23 What are the effects of the increased use of screen time on peoples health? 
-62:50 Manoj’s final message on how to manage our stress and mental health 

Dr. Sharma’s UNLV page:
https://www.unlv.edu/people/manoj-sharma-mbbs-phd-mches 

Dr. Sharma’s book links: 
https://www.amazon.com/Theoretical-Foundations-Health-Education-Promotion/dp/128410494X

https://www.amazon.com/gp/product/B06XX6J6CR/ref=dbs_a_def_rwt_hsch_vapi_tkin_p1_i6

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progressionhealthcoaching@gmail.com

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progressionhealthcoaching@gmail.com 

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Episode #27 Dr. Manoj Sharma PhD the mental health and mindfulness series part #2

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Episode #27 Dr. Manoj Sharma PhD the mental health and mindfulness series part #2

The Progression health podcast