CALM-Vitality: Improving health and well-being (4wks)
Below is a breakdown of the core components of such a program, aligned with physical, mental, emotional, and social health:
Nutrition for Health
Principles of a whole-food, plant-predominant diet
Macronutrients, micronutrients, and dietary patterns
Nutritional interventions for common chronic conditions (e.g., heart disease, diabetes)
Food literacy, meal planning, and behavior change
Overcoming barriers: affordability, access, and cultural relevance
Physical Activity
Benefits of regular movement on physical and mental health
Guidelines for aerobic, strength, flexibility, and balance training
Exercise prescription for different populations and conditions
Overcoming sedentary behaviors and integrating movement into daily life
Motivation, tracking, and sustaining activity
Restorative sleep
The role of sleep in health and disease prevention
Sleep hygiene principles and environmental optimization
Common sleep disorders (e.g., insomnia, sleep apnea)
Mind-body tools for improving sleep quality
Sleep and its interaction with stress, hormones, and immunity
Stress Management
Understanding the physiological and psychological impacts of chronic stress
Evidence-based tools: mindfulness, meditation, deep breathing, journaling
Cognitive-behavioral strategies and reframing thought patterns
Work-life balance and setting boundaries
Chronic stress and inflammation, mental illness, and burnout
Social Connection
Importance of strong, supportive relationships for longevity and well-being
Building community and healthy social networks
Managing loneliness, isolation, and toxic relationships
Communication and empathy-building skills
Connection as a buffer against chronic illness
Avoidance of Risky Substances
Effects of tobacco, alcohol, and drug use on chronic disease
Counseling strategies for substance reduction or cessation
Motivational interviewing and behavior change models
Policy and environmental considerations
Alternative coping strategies and relapse prevention
