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A patient-centered approach prioritizes the individual’s preferences, needs, and values when designing nutritional, dietary, and physical exercise plans. This involves collaborating with the patient to understand their cultural background, lifestyle, and personal goals, ensuring that recommendations are realistic and sustainable. By incorporating their favorite foods, preferred activities, and addressing barriers such as time constraints or access to resources, the plan becomes more engaging and effective. Respecting the patient’s autonomy and involving them in decision-making fosters a sense of ownership, leading to greater adherence and long-term success in achieving health goals.

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Welcome to our wellness plan presentation! We're going to analyzing a middle aged man named Ronald McNugget, who is dealing with common health issues surrounding his physical and mental well-being. We will then go on to discuss what actions need to be taken to help reduce his health concerns, so that Ronald can live a healthier, happier life.

-Leah, Kayla, Payton & Gurleen.

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Whenever Ronald has free time he should try and go for a walk even if it is just 10-15 mins. Ronald should try and make a plan/schedule for each day so that he can make sure he gets some type of [physical activity in. If Ronald doesn’t have much time or doesn’t want to go outside he can do a couple of just dance videos as that way he is still being active and moving his body. Every day he should try to go for a walk even if it is just walking to get some more water or use the washroom and should be taking breaks from work to go on a short walk outside. After doing walks and just dancing as exercise for a couple of weeks he should start trying to go on short runs. By doing this it would help make his cardiovascular health better, get his obesity in check and reduce it as well as possibly help with his poor self-esteem. Ronald should also try incorporating some easy stretching which can help with his joint pain. While doing exercise it releases endorphins into the body which can help alleviate stress (Mayo Clinic, 2022), this would be another reason why Ronald should try to incorporate exercise.

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Ronald McNugget is a 35 year old man, he is 5'10" and approximately 300 pounds. Ronald is a journalist for a news outlet. He works long hours writing, researching and editing in order to meet his boss’s tight deadlines. Outside of work Ronald is not very active, he usually spends his time playing video games or watching Netflix. His diet consists of mostly pre-made and processed foods, as Ronald's finds it difficult to cook home-made meals after a stressful day at work. Ronald's reports having previously issues with self-esteem related to his weight and a history of binge eating to deal with the stresses in his life.

Ronald’s main health concerns are obesity, joint pain, hypertension, poor self-esteem and pre-diabetes.

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Potential challenges include:

1. Financial difficulties: Healthy foods options are often more expensive compared to the unhealthy, processed alternatives. Which may be a preexisting factor that contributes to obesity. Many other factors such as gym memberships, consulting a  nutritionist or going to therapy are great resources to improve health. Yet, they all can be quite expensive depending on the individual financial state.

2. Psychological barriers: More often than not psychological barriers are what prevent people from achieving a healthier lifestyle. Mental health issues such as depression or stress can cause people to eat food as a form of comfort resulting in binge eating. Self-esteem is another barrier that causes individuals to believe they are not capable or strong enough to reach their goals, resulting in them giving up.

3. Education: Lack of proper education on health related aspects such as nutrition, coping mechanisms and importance of physical activity can be factors preventing someone from having a healthy lifestyle. Without proper education an individual may be unaware of how to properly take care of themselves leading to a lifetime of unhealthy choices. Lastly, misconceptions around weight-loss can hinder someone's health journey as they may be relying on fad diets, quick fixes or unhealthy practice such as undereating.

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Firstory Parenting. (2019, February 1). Yoga For Spiritual Awakening. [Image]. Google.  

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Ronald would benefit by incorporating spiritual techniques such as guided meditation, yoga, nature walks and words of affirmations into this life. This would improve Ronald’s ability to reduce stress, improve mindfulness, and boost self-esteem. A few minutes of guided meditation per day would help Ronald relieve stress and limit the likelihood of indulging in binge eating behaviors. Yoga is a low impact exercise that will not worsen Ronald’s symptoms of joint pain. It would rather do the opposite through improving his flexibility, and reducing joint tension. Nature walks would offer both a physical and spiritual impact on Ronald’s health. Spiritually, nature works will allow Ronald to connect with nature and forget about the stresses of life through focusing on the environment around him. Physically, walking is an easily incorporated exercise that is low-impact that helps boost metabolism and lose weight. Lastly, words of affirmation would help Ronald gain confidence and stay motivated  through the repetition of positive words such as “Everyday I am improving my health, I love who I am and I am strong.”

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Alyafei, A. (2024, May 19). The health belief model of behavior change. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK606120/

Association for Size Diversity and Health. (n.d.). The Health at Every Size® (HAES®) principles. https://asdah.org/haes/

Astle, B. J., Duggleby, W., Potter, P. A., Perry, A. G., Stockert, P. A., & Hall, A. (2023). Potter and Perry's Canadian Fundamentals of Nursing-E-Book: Potter and Perry's Canadian Fundamentals of Nursing-E-Book. Elsevier Health Sciences.

Canadian Mental Health Association, British Columbia Division. (n.d.). Body image, self-esteem, and mental health. https://bc.cmha.ca/documents/body-image-self-esteem-and-mental-health/

Lipski, E. (2019). Digestive wellness: Strengthen the immune system and prevent disease through healthy digestion (5th ed.). McGraw-Hill Education.

Maggiolo, S. M. (2024). 5 Benefits Of Working With A Holistic Nutritionist For Total Wellness. Top Nutrition Coach.

https://www.topnutritioncoaching.com/blog/benefits-of-working-with-a-holistic-nutritionist

Mayo Clinic. (2024, April 20). Acupuncture.

https://www.mayoclinic.org/tests-procedures/acupuncture/about/pac-20392763

Mayo Foundation for Medical Education and Research. (2022a, August 3). Exercise and stress: Get moving to manage stress. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469

Segal, Y. (2024, May 2). Psychological issues associated with obesity. StatPearls [Internet]. https://www.ncbi.nlm.nih.gov/books/NBK603747/

Sims, J. (2024). The individual as nurse [Lecture notes]. NURS-1000H-A-2024FA-PTBO: Individual as Nurse, Trent University.

Sizer, F. S., & Whitney, E. N. (2022). Nutrition: concepts and controversies (p. 848). Brooks/Cole.

Timmenga, C. (2022, December 3). Who Can Benefit from Aquatic Therapy? Symmetri.

https://www.symmetrix.ca/blog/who-can-benefit-from-aquatic-therapy

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Ronald could benefit greatly from incorporating holistic health alternatives into his life such as aquatic therapy, holistic nutrition, and acupuncture. Aquatic therapy is a form of low-impact exercise that helps with weight loss and reducing stress.  Aquatic therapy would be beneficial for Ronald as water reduces the pressure on joints by up to 90% which allows for decreased pain, and swelling. (Timmenga, 2022). Consulting holistic health therapies could help Ronald with understanding how environmental factors are impacting his relation with food. A holistic nutritionist would be able to guide Ronald towards a healthier lifestyle through educating him on the importance of a balanced diet, meal prepping, potential binge-eating triggers and address how to prevent diabetes through diet. (Maggiolo, 2024). Acupuncture is a traditional Chinese medicine practice that helps with pain through inserting thin needles into specific areas of the body. People report feeling joint relief, curbed appetite, and stress reduction. (Mayo Clinic, 2024). All of which are areas that Ronald is in need of improving.

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1. When you are stressed, what is your automatic response? Are you reverting back to self-destructive behavior or are you actively trying to better yourself.

2. Do you think there is a relationship between physical and emotional health?

3. Do you think you have access to the right sleeping aids? Do you understand what proper sleep is?

4. Do you know what resources are available to you when you are struggling?

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Show Ronald the benefits of doing exercise and being active. How he can lose weight from moving his body which can help with the relieve joint pain he's feeling as well as putting him at a less of a risk of the pre-diabetes getting worse and turning into type 2 diabetes. By seeing the doctor it helps him make a better plan for his health and how to maintain it properly without causing further problems. The doctor an also help recommend different ideas on how Ronald can be active, eat better and having certain items in moderation as well as recommending to see some one about the poor self-esteem while changing certain habits such as eating and exercise. A doctor can also show that obesity can lead to low self-esteem so by losing some weight it can help increase Ronald's self-esteem(Segal & Gunturu, 2024).

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1. Financial difficulties: While healthier food options, seeing a nutritionist, gym memberships and going to therapy can be expensive there are ways to help that. Ronald can start to budget money as well as start saving money which can help afford these different options. Also someone doesn't always have to go to the gym to be workout, Ronald can start by going outside for walks, he can purchase a couple of weights from a store and can do some weighted squats or lunges at home to start out with which is cheaper than then getting a gym membership. If Ronald starts budgeting and saving money then he could potentially start going to a nutritionist or therapy and he should also check what his insurance plan is like from work as they might cover a certain portion of these services.

2. Psychological barriers: Although stress and depression can prevent people from working out and makes them eat more. Working out though can help reduce stress as when working out the body releases endorphins which make people feel better afterwards. If Ronald starts to go on walks and jogs that can help relieve some stress he's been feeling. It is better for Ronald to be active when feeling stressed or depressed, learning to switch from eating to being active will definitely be hard at first but I believe once he starts he feel a good change in his mood which make Ronald want to do it more. This will happen as he will many benefits to it and after doing it for a week or so he might even see a change in appearance which will convince Ronald to keep on going with it.

3. Education: To help improve Ronald's education he should go see his family doctor about the health issues that come with obesity and how by losing weight can positively impact his well-being. His family doctor can give Ronald an overview on how by changing his food choices and how much he works out or is active can positively affect him. This could help Ronald feel better about himself. By showing him how fruits, veggies, protein and whole grains will have a long lasting effect is important. Even if Ronald cannot go see a doctor there's lots of proof online that can prove that working out and eating healthier can make Ronald feel better and help his mental health. This can help Ronald improve his health and lots can be scientifically proven even if it's online.

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Discovering personal values and beliefs is a critical step in Ronald’s wellness plan as it will allow for him to identify his purpose and foster a healthier mindset. Journaling and writing activities including reflective journal entries, identifying triggers worksheet, goal setting lists and writing a letter to his future self are exercises that will help Ronald align his core values with his actions in life. Incorporating these activities into his daily life will allow Ronald to identify his core values, stay motivated, envision his future, and create healthy goals that align with his beliefs.

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Thiscache. (2017, May 22). Finding My Life Purpose. [Image]. Pinterest. 

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Here is an example of a worksheet that will aid Ronald in discovering himself, his values, his beliefs and his areas of improvement.

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Shibko, J. (2020, May 5). 50 Journal Prompts For Self Reflection & Discovery. [Image]. Pinterest. 

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Here is an example of reflective journaling prompts that would help guide Ronald on his journey of self discovery.

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50 journal prompts for self reflection & self discovery

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This wellness plan could be implemented into a community and/or educational setting. In a community based setting this wellness plan would offer a supportive, and accessible environment, and allow for individuals to find others on a similar wellness journey. This could include group based activities such as nature walks, mediation, and yoga. Additionally, individuals facing time-constraints can also build and participate in online communities to increase compliance during stressful days, bad weather, and coping difficulties. In an educational based setting, this model could be implemented through teaching essential skills to live a healthy life. This could include discussions on nutrition, mindfulness, spirituality, holistic health alternatives, importance of exercise, and mental health management techniques.

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There are many ways to evaluate how well Ronald is progressing in improving his diet and exercise methods. For example Ronald could do weekly weigh-ins to see if he's lost weight, he could monthly blood tests to check his sodium levels and making sur everything else is doing well. Ronald could also meal plan and track what he ate so that he can reduce his sodium and cholesterol intake, this can be done by making home cooked meals. Every Saturday or Sunday he could a weekly reflection of how much he exercised and what he ate. At first it'll seem tough and very rigid but in the long run it'll benefit Ronald greatly as this will help reduce his hypertension, joint pain, as well as reducing his risk of being diagnosed with type 2 diabetes and help increase his self-esteem as it'll help him feel lighter on his feet.

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Sekhon, G. (2023, August 23). My first broccoli [photograph]. Unpublished photograph. 

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Proper nutrition requires consistency in practices, monitoring intake amounts, and evaluating the impacts on the body. For many individuals, especially those struggling with stress, mental health challenges, and time constraints, maintaining these practices can feel overwhelming.

Nutrition education and support can vary in complexity based on individual needs and available resources. These levels include:

1. Basic Nutrition Guidance: A general approach that provides foundational information and strategies for individuals to implement independently.

2. Generalized Recommendations: Nutritional information applicable to broader populations, often based on standard dietary guidelines.

3. Individualized Nutrition Plans: A more tailored approach requiring in-depth analysis of health markers, supported by diagnostic tools and assessments.

Diagnostic Tools for Nutrition Optimization

Various diagnostic tools can help reveal specific nutritional requirements by analyzing health markers. These tools include, but are not limited to:

Blood Tests: Assess markers such as cholesterol, blood glucose, vitamin and mineral levels, and liver function.

Stool Tests: Evaluate gut microbiome health and detect bacterial imbalances or digestive inefficiencies.

DEXA Scans: Use X-rays to measure body composition, including fat mass, muscle mass, and lean body mass, offering more precision than general calculations like BMI.

Such tests provide insights into hormonal health, gut health, and metabolic conditions, allowing for personalized nutritional recommendations. For instance, a DEXA scan enables more accurate caloric and macronutrient calculations by considering body composition rather than relying on generalized formulas that may overlook individual variations.

Key Components of a Nutritional Plan

To support Ronald’s overall health, reduce stress, and address his specific concerns, the following components are essential:

1. Whole Foods Focus:
Emphasize nutrient-dense foods to support energy production, waste elimination, and antioxidant activity. Incorporate:

Fresh fruits and vegetables.

Whole grains such as quinoa, brown rice, and oats.

Lean protein sources (e.g., chicken, fish, tofu, eggs).

Healthy fats (e.g., avocado, olive oil, nuts).

2. Elimination of Harmful Foods:
Reduce or eliminate:

Processed foods and pre-packaged meals.

Sugary beverages, including sodas.

Excess added sugars and artificial sweeteners.

These changes can alleviate bodily stress, reduce inflammation, promote regular bowel movements, and support metabolic health.

3. Hydration: Aim for at least 3 liters of water daily to maintain hydration and support kidney and digestive health.

4. Micronutrient Balance: Focus on ensuring adequate amounts of essential vitamins and minerals to support specific health concerns, including obesity, joint pain, hypertension, poor self-esteem, and pre-diabetes. More specifically:

Omega-3 Fatty Acids:

To support joint health and reduce inflammation.

Vitamin D:

Supports bone health and reduces joint pain.

Sources: Fatty fish (e.g., salmon), fortified plant-based milk, and egg yolks.

Magnesium:

Aids in stress reduction, muscle relaxation, and blood pressure regulation.

Sources: Leafy greens, nuts, seeds, and whole grains.

Vitamin C:

Boosts immune function and acts as an antioxidant.

Sources: Citrus fruits, bell peppers, strawberries, and broccoli.

Calcium:

Essential for joint and bone health.

Sources: Fortified plant-based milk, tofu, and leafy greens like kale.

Omega-3 Fatty Acids:

Reduces inflammation and supports heart health.

Sources: Flaxseeds, walnuts, chia seeds, and fatty fish.

Potassium:

Helps manage blood pressure and reduces the risk of hypertension.

Sources: Bananas, sweet potatoes, avocados, and spinach.

Chromium:

Improves blood sugar control, which is crucial for pre-diabetes management.

Sources: Broccoli, barley, and whole grains.

Zinc:

Supports immune health and wound healing.

Sources: Pumpkin seeds, chickpeas, and whole grains.

5. Caloric and Macronutrient Balance:
Individual caloric and macronutrient requirements should be calculated based on ones' goals and body composition. A basic starting point can include:

Protein: Support muscle maintenance and satiety (e.g., 20-30% of total calories).

Carbohydrates: Focus on complex carbs for sustained energy (e.g., 40-50% of total calories).

Fats: Incorporate healthy fats to support hormonal health (e.g., 20-30% of total calories).

Fibre: Ensure adequate intake (25-38 grams daily) for digestive health and blood sugar control.

Additional Suggestions:

Meal Timing/Binge Eating Prevention: Implement a schedule of three meals and two snacks per day to prevent prolonged hunger and subsequent overeating; including stabilizing blood sugar.

Meal Prepping: Batch-cook simple meals on his day off, such as grilled proteins and roasted vegetables, to reduce reliance on processed foods.

Water intake: To ensure adequate water intake, a big bottle can help motivate and become a visual reminder to drink throughout the day.

Healthy Substitutes: Recommend convenient, healthier alternatives to processed foods (e.g., frozen veggie stir-fries, pre-cooked quinoa, or canned low-sodium beans).

Mindful Eating: Introduce strategies like eating without distractions and pausing between bites to recognize fullness cues.

Stress-Reducing Foods: Incorporate magnesium-rich foods (e.g., spinach, nuts) and omega-3s (e.g., salmon, flaxseeds) to combat stress.

Monitoring Progress:

Track progress with bi-weekly weigh-ins and food journaling or app to track intake and identify triggers for unhealthy eating habits (focusing on patterns rather than perfection).

Measure blood pressure, fasting glucose, and joint pain levels monthly.

Celebrate small victories to build confidence and maintain motivation for healthy eating!

(Sizer & Whitney, 2003; Lipski, 2019; Association for Size Diversity and Health, n.d.)

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Sekhon, G. (2023, June 8th). Vegas [photograph]. Unpublished photograph. 

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To manage stress, anxiety, and depression, Ronald should adopt strategies such as mindfulness or meditation to calm his mind and stay present during challenging moments.

Seeking professional counseling or therapy can provide him with tools to address deeper emotional struggles and develop stress management techniques.

Regular physical activity, such as walking or yoga, can improve mood and reduce symptoms of anxiety and depression by boosting endorphins.

Prioritizing sleep, hydration, and a nutrient-dense diet also supports mental health by stabilizing energy and improving cognitive function.

By combining these strategies, Ronald can build a solid foundation for managing mental health challenges and fostering overall well-being.

(Canadian Mental Health Association, British Columbia Division, n.d.; Association for Size Diversity and Health, n.d.; Sims, 2024)

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Sekhon,G. (2024, May 12). Walk in the trees [photograph]. Unpublished photograph. 

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To enhance emotional resilience, self-awareness, and regulation, Ronald can practice techniques like journaling to process emotions and reflect on stressful experiences. This helps him identify triggers and develop coping strategies based on his needs.

Incorporating gratitude exercises, such as listing three positive aspects of each day, can foster optimism and improve overall mood.

Regular use of affirmations, such as "I am capable" or "I deserve good health," can reinforce self-worth and combat negative self-talk.

Building social connections by engaging with family and friends provides a support network, reducing feelings of isolation and enhancing emotional resilience.

Lastly, establishing a structured daily routine offers stability, which can promote emotional balance and reduce overwhelm.

(Canadian Mental Health Association, British Columbia Division, n.d.; Association for Size Diversity and Health, n.d.; Sims, 2024)

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Sekhon, G. (2024, May 12). The Mountain [photograph]. Unpublished photograph.

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To improve self-esteem and body image, Ronald can adopt the following strategies:

Practice self-compassion: Replace self-criticism with understanding and kindness, focusing on personal strengths rather than perceived flaws.

Use affirmations: Repeat positive statements like "I am worthy of care and respect" to reinforce a positive self-view.

Focus on non-appearance-related achievements: Celebrate successes in work, hobbies, or personal growth to build confidence.

Limit comparison: Reduce exposure to social media or environments that promote unrealistic body standards.

Engage in self-care: Regularly practice activities that make him feel good, such as grooming, dressing well, or engaging in hobbies, to boost self-image.

(Canadian Mental Health Association, British Columbia Division, n.d.; Association for Size Diversity and Health, n.d.; Sims, 2024)

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Sekhon, G. (2024, June 9th). The Beach [photograph]. Unpublished photograph. 

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Ronald can foster personal growth by setting achievable goals and pursuing continuous self-improvement:

Set SMART goals: Focus on goals that are Specific, Measurable, Achievable, Relevant, and Time-bound to maintain motivation and track progress.

Embrace lifelong learning: Take up a new hobby, skill, or course related to his interests to foster personal enrichment.

Develop a growth mindset: View challenges as opportunities to learn and grow rather than as setbacks.

Reflect and adjust: Regularly assess progress on goals and make necessary adjustments to stay aligned with his aspirations.

Seek inspiration: Surround himself with supportive individuals and resources, such as books or mentors, that encourage self-improvement.

(Sims, 2024; Astle et al., 2023)

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Sekhon, G. (2020 September 12th). Scotland Flowers [photograph]. Unpublished photograph. 

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In summary, the wellness plan emphasizes a holistic approach to health by integrating balanced nutrition, regular physical activity, and effective stress management techniques. These strategies not only address physical health concerns but also enhance emotional resilience and mental well-being. Practices such as journaling, gratitude, and fostering social connections promote self-awareness and emotional regulation, while focusing on nutrition and hydration supports energy and overall vitality. Together, these steps provide a comprehensive framework for sustainable health and personal growth.

As we conclude, I encourage everyone to reflect on the importance of holistic wellness in their daily lives. Small, consistent changes can lead to significant improvements in overall health and well-being. Take the first step toward prioritizing your wellness today—whether by setting a new goal, trying a mindfulness practice, or re-evaluating your nutrition plan.

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Padlet (2024 November 26th). Health and Change [photograph]. Padlet-Photo-Bank. 

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How the Health Belief Model Supports the Wellness Plan

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How the Health Belief Model Supports the Wellness Plan

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The Health Belief Model (HBM) focuses on an individual's perceptions of health risks and benefits, guiding behavior change by addressing beliefs about health outcomes. For Ronald, this theory helps identify and modify key perceptions related to his health challenges, such as obesity, hypertension, and pre-diabetes.

The HBM emphasizes six main constructs: perceived susceptibility, perceived severity, perceived benefits, perceived barriers, cues to action, and self-efficacy. By addressing these factors, the theory can encourage Ronald to adopt healthier behaviors and sustain them over time.

For example:

Perceived Susceptibility and Severity: Educating Ronald about the risks associated with his current lifestyle, such as the progression of pre-diabetes to diabetes and worsening joint pain, increases his understanding of the consequences.

Perceived Benefits: Highlighting the tangible benefits of healthier habits, like weight loss reducing joint pain and improved energy levels, motivates change.

Perceived Barriers: Identifying and addressing obstacles, such as time constraints and stress, ensures that strategies are practical and achievable.

Cues to Action: Using reminders, like tracking sheets or regular wellness check-ins, prompts Ronald to stay consistent.

Self-Efficacy: Building confidence through gradual goal-setting and celebrating small successes ensures Ronald feels capable of making lasting changes.

The Health Belief Model (HBM) will support the implementation and success of our wellness plan by promoting health prevention measures through individual recognition of health risks. This approach helps Ronald understand his susceptibility to certain illnesses, such as diabetes and hypertension, and the severity of their potential outcomes if left unaddressed (Alyafei, 2024). By increasing his awareness of these risks, the model motivates him to take proactive steps toward healthier behaviors.

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Padlet (2024 November 26th). Health [photograph]. Padlet-Photo-Bank. 

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Integrating the Health Belief Model into Ronald’s Wellness Plan

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Integrating the Health Belief Model into Ronald’s Wellness Plan

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The wellness plan can integrate the HBM constructs as follows:

1. Perceived Susceptibility and Severity:

Provide Ronald with evidence-based information about the risks of unmanaged hypertension, obesity, and pre-diabetes. Use visual tools, like charts or infographics, to illustrate how weight loss and a balanced diet can mitigate these risks.

2. Perceived Benefits:

Set clear, attainable goals, such as losing 1-2 pounds per week, and emphasize the immediate and long-term benefits of these changes, like reduced joint pain and better mental clarity.

3. Perceived Barriers:

Simplify the plan by incorporating meal prepping and easy-to-cook recipes. Address emotional eating by offering alternatives, such as journaling or mindfulness practices, during moments of stress.

4. Cues to Action:

Implement daily reminders for hydration and meal tracking using apps or a physical tracking sheet. Encourage Ronald to schedule weekly check-ins with a healthcare provider or wellness coach for motivation and accountability.

5. Self-Efficacy:

Break down larger goals into manageable steps, such as incorporating one additional serving of vegetables per day or walking for 10 minutes after meals. Celebrate each milestone to build confidence and maintain momentum.

By framing the wellness plan through the lens of the Health Belief Model, Ronald’s perceptions and beliefs about his health are directly addressed, increasing the likelihood of meaningful and sustained behavior change. This approach not only supports initial implementation but also fosters long-term adherence to healthier habits.

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Pertaining to this demographic the problems that can arise from lack of adequate sleep include weight gain (Schmid et al, 2008), links between lack of sleep and erectile dysfunction, hypogonadism, fertility and the functioning of the lower urinary tract (Kohn et al, 2020). For men the typical amount of sleep they should be getting is between 7-9 hours according to the (US department of health and human services). Strategies to improve sleep quality Cutting down on alcohol consumption before bed: Alcohol affects sleep architecture, and disrupts the regular rhythm of sleep (Colrain, et al, 2014) Cutting down or avoiding caffeine before bed: Caffeine works as a stimulant and affects sleep (Cordeiro, 2014). Cutting down on screen time before bed: Having your bed be only associated with sleep can help you get to rest better (Cordeiro, 2014). Making and maintaining a sleep schedule: Creating a schedule that allows you to get the recommended hours of sleep and supports your circadian rhythm (Cordeiro, 2014). Relaxation techniques before bed (taking a bath, reading, meditation, calming music/sounds) Introducing exercise into a weekly routine (Cordeiro, 2014). Therapies that can improve sleep quality Massage (Fulham massages, 2021). Touch therapy Herbal medicines (Petre & Ajmera, 2023). Colrain, I. M., Nicholas, C. L., & Baker, F. C. (2014). Alcohol and the sleeping brain. Handbook of clinical neurology, 125, 415–431. https://doi.org/10.1016/B978-0-444-62619-6.00024-0 Cordeiro, B. (2014, April). 8 healthy sleep habits. MD Anderson Cancer Center. https://www.mdanderson.org/publications/focused-on-health/healthy-sleep-habits.h13-1589046.html Petre, A., & Ajmera, R. (2023, March 29). Natural sleep aids to help you get more ZZZ’s. Healthline. https://www.healthline.com/nutrition/sleep-aids#_noHeaderPrefixedContent Sleep well: how massage therapy can improve your quality of sleep. Fulham Massage. (2021, May 2). https://www.fulham-massage.com/blog/284-sleep-well-how-massage-therapy-can-improve-your-quality-of-sleep SCHMID, S. M., HALLSCHMID, M., JAUCH‐CHARA, K., BORN, J., & SCHULTES, B. (2008). A single night of sleep deprivation increases ghrelin levels and feelings of hunger in normal‐weight healthy men. Journal of Sleep Research, 17(3), 331–334. https://doi.org/10.1111/j.1365-2869.2008.00662.x

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Ronald's main issues when it comes to social wellness is that he is unable to have enough time to spend time further nurturing this because of his demanding career. Social wellness is an essential component when considering holistic health of the patient, specifically for our wellness plan we want to introduce the following that can improve social wellness. Creating new connections: getting out of your comfort zone and actively try to meet new people. Creating time for family and friends: Making sure you schedule time for family and friends, this benefits both you and them Joining programs or take up new hobbies: Join a club that centers around something you enjoy, such as knitting, sports, art, etc. Creating a plan to balance work and personal life: Creating a plan to balance your lifestyle can ensure that you are taking care of all the aspects of your health and nurturing your relationships. Attending or hosting small get togethers: Allows you to work on and strengthen preexisting relationships and contributes to your social wellness. Firelands Regional Medical Center. (2021, July 14). 5 steps to improve social wellness. Firelandshealth Firelands Regional Medical Center. https://www.firelands.com/empower/health-wellness/5-steps-improve-social-wellness/ U.S. Department of Health and Human Services. (2024, May 6). Social Wellness Toolkit. National Institutes of Health. https://www.nih.gov/health-information/social-wellness-toolkit

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Stress is a normal response and typically occurs daily for many people, stress can manifest as physical symptoms such as difficulty sleeping, headaches, stomach issues, etc, (WHO, 2023).This interferes with the body's relaxation and causes heightened emotional responses like irritability and nervousness (WHO, 2023). Stress plays a major role in Ronald’s life as his job demands much of his time and energy, to relieve some of this stress and to assist with adapting to his lifestyle we have included some methods Ronald can use. Take relaxing baths (with epsom salts or bath bombs) Practice self care Do something you enjoy (reading, crafts, watching a movies, etc) Eat your favourite food/drink Exercise Go for a walk Spend time with friends or family Listen to podcast or music Change into comfortable clothing Practice deep breathing World Health Organization. (2023, February 21). Stress. World Health Organization. https://www.who.int/news-room/questions-and-answers/item/stress#:~:text=Stress%20can%20be%20defined%20as,experiences%20stress%20to%20some%20degree.

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Uktherapyguide (n.d) [woman with squiggles around her head]. Retrieved November 27, 2024, from https://uktherapyguide.com/stress-how-does-therapy-help 

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Stride for better mental health (n.d) [Hands lifting small people up]. Retrieved November 27, 2024, from  https://stride.com.au/dimensions-of-wellness/social-wellness/ 