ALL MODULES NOTES

Subject: Scienti ic Foundation of Health

Code: BSFHK158

Dr. Bebeto Rai,

Asst. Professor, Dept. Of chemistry
Acharya Institute of Technology.
SUBJECT: SCIENTIFIC FOUNDATIONS OF HEALTH

(HEALTH & WELLNESS) – BSFHK158

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COURSE OBJECTIVES
The course BSFHK158 will enable the students:
To know about Health and wellness (and its Beliefs)
To acquire Good Health & its balance for positive mindset
To build the healthy lifestyles for good health for their better future
To Create of Healthy and caring relationships to meet the requirements of MNC and LPG world
To learn about Avoiding risks and harmful habits in their campus and outside the campus for their bright
future
To Prevent and ight against harmful diseases for good health through positive mindset

SYLLABUS

Module-1(03 Hour Pedagogy)

Good Health and its balance for positive mindset
What is Health, Why is Health Very Important Now? – What influences your Health?, Health and Behavior,
Health beliefs and advertisements, Advantages of good health (Short term and long term benefits), Health and
Society, Health and family, Health and Personality - Profession. Health and behavior, Disparities of health in
different vulnerable groups. Health and psychology, Methods to improve good psychological health.
Psychological disorders (Stress and Health - Stress management), how to maintain good health, Mindfulness
for Spiritual and Intellectual health, Changing health habits for good health. Health and personality.

Module-2 (03 Hour Pedagogy)

Building of healthy lifestyles for better future
Developing a healthy diet for good health, Food and health, Nutritional guidelines for good health and well
beingness, Obesity and overweight disorders and its management, Eating disorders - proper exercises for its
maintenance (Physical activities for health), Fitness components for health, Wellness and physical function,
How to avoid exercise injuries.

Module-3 (03 Hour Pedagogy)

Creation of Healthy and caring relationships
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Building communication skills (Listening and speaking), Friends and friendship - education, the value of
relationships and communication, Relationships for Better or worsening of life, understanding of basic
instincts of life (more than a biology), Changing health behaviors through social engineering,

Module-4 (03 Hour Pedagogy)

Avoiding risks and harmful habits
Characteristics of health compromising behaviors, Recognizing and avoiding of addictions, How addiction
develops, Types of addictions, influencing factors of addictions, Differences between addictive people and
non-addictive people & their behaviors. Effects of addictions Such as how to recovery from addictions.

Module-5 (03 Hour Pedagogy)

Preventing & fighting against diseases for good health
How to protect from different types of infections, How to reduce risks for good health, Reducing risks &
coping with chronic conditions, Management of chronic illness for Quality of life, Health & Wellness of youth
:a challenge for upcoming future, Measuring of health & wealth status.

Course outcome
CO 1: To understand Health and wellness (and its Beliefs)
CO 2: To acquire Good Health & its balance for positive mindset
CO 3: To inculcate and develop healthy lifestyle habits for good health.
CO 4: To Create of Healthy and caring relationships to meet the requirements of MNC and LPG world
CO 5: To adopt innovative & positive methods to avoid risks from harmful habits in their campus & outside the
campus.
CO 6: To positively ight against harmful diseases for good health through a positive mindset.
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Module-1
Good Health and its balance for positive mindset

✓ Being healthy goes beyond physical itness; it also includes mental and emotional well-being.
✓ Leading a healthy lifestyle can help prevent chronic diseases and reduce the risk of long-term
illnesses.
✓ Feeling good about yourself and taking care of your health contribute positively to self-esteem and
self-image.
✓ Maintaining a healthy lifestyle involves making choices that support your body and overall well-being.

Positive thinking and Good Health:

“One small positive thought can change your whole day”- Zig Ziglar.

Positivity transforms thinking, uplifting even the most negative mindsets. Focusing on the positive in any
situation can boost both mental and physical health. Meditation also enriches life by renewing energy
daily. Positive thinking doesn’t ignore challenges—it faces them with optimism. Those with a positive
outlook are more likely to maintain healthy lifestyles, as they’re hopeful about the future. Research shows
that positive thinking aids in managing mental illness and easing depression, bene iting people regardless
of their natural outlook.

The Bene its of Positive Thinking (for Good Health):

✓ Longer life span ✓ The mental bene its may include:

✓ Less stress and anxiety ✓ More creativity
✓ Have better immunity ✓ Greater problem-solving skill
✓ Better Cardiovascular condition ✓ Clear thinking
✓ Better Physical and Psychological health ✓ Better mood
✓ Good Resistance to common cold ✓ Better coping skills
✓ Better skills to tackle panic causing ✓ Less depression
situations

How to maintain positive thinking for good health:-

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Maintain a Healthy Lifestyle

Set a goal to exercise for at least 30 minutes daily or go for a walk/jog.

Eating a balanced diet supports positive thinking.

Laugh Often
Laughing reduces stress, even in tough situations.
Smiling and humor can lift your mood and help you relax.

Journal Daily Thoughts

Writing in a journal can help relieve stress.
Expressing gratitude fosters positivity.

Meditate
Regular meditation improves concentration and positivity.
Focusing on positive thoughts helps keep negativity at bay.
Surround Yourself with Positive People
Positive relationships provide support and encouragement.
Negative in luences can drain motivation and increase stress.

Balance
Balance personal and professional life to reduce stress.
Positive thinking enhances balance and mental health.
A balanced, optimistic mindset builds both physical and psychological resilience.

Mental Health
Positive thinkers experience fewer health issues and recover more quickly from setbacks.
Optimism promotes resilience, reduces depression, and helps reframe challenges as opportunities.
Health vs. Wellness

Health: Encompasses disease diagnosis, predisposition, and injuries.

Wellness: An active process focused on growth, lifestyle changes, and holistic health.
Wellness involves conscious actions, balanced nutrition, and spiritual practices.
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 Risk Factors for Health
Smoking: Increases risk of lung cancer and cardiovascular disease.
Alcohol Consumption: Linked to liver damage, stroke, heart disease, and cancer.
Unprotected Sex: Risk of sexually transmitted diseases, including HIV.
Extreme Physical Activity/Sports: Can cause injuries like broken bones.

De initions:

✓ Emotion: Subjective state of Mind, Reaction to Internal or external stimuli.

✓ Intellect: A person’s mental abilities reasoning and understanding objectively.

✓ Psychological: Arising in mind. Related to mental and emotional State of a person.

✓ Physiological: Related to body, its parts and working

✓ Spiritual: Related to Soul or Human Spirit. No material or physical things.

What is Health?
✓ Is a state of complete physical, mental, social and spiritual well-being.
✓ Is maintaining the body as much as possible.
✓ Is following daily advice and preventive measures to reduce the possibility of diseases.

What is the De inition of Health?

Health can be de ined as a state of complete physical, mental, social and spiritual well-being, which
consists in maintaining the body as much as possible by following daily advice and preventive measures
to reduce the possibility of diseases.

Health plays a vital role in achieving happiness, as it enables people, even those managing diseases, to
maintain physical itness and lead ful illing lives. While health and wellness are closely related, they have
distinct meanings and purposes.

Health and Wellness De ined

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The World Health Organization (WHO) de ines health as "a state of complete physical, mental, and social
well-being, not merely the absence of disease." By contrast, wellness is "the optimal state of health for
individuals and groups," described as a positive, proactive approach to living.

In short, health is a goal, while wellness is the active process of achieving it. Health depends on factors
that may be beyond one’s control, but wellness is a personal choice, maintained through responsible
actions and lifestyle adjustments.

Health vs. Wellness

While one cannot control every aspect of health, wellness is a deliberate commitment to well-being,
involving active choices to support physical, mental, and social health.

Health encompasses diagnosis and treatment of diseases, predispositions, or injuries.

Wellness is an ongoing journey of growth, focusing on lifestyle improvements, risk management, good
nutrition, and spiritual practices to achieve optimal health.

Wellness and Well-Being

Wellness focuses on health preservation and disease prevention.
Well-being relates more to happiness, and encompasses the broader experience of health, happiness, and
life satisfaction.

Risk Factors for Health Issues

Certain behaviors and conditions raise the likelihood of illness or injury, including:
✓ Tobacco use and smoking
✓ Alcohol abuse
✓ Drug misuse
✓ Poor hygiene
✓ Overly strenuous physical activities
✓ Neglect of health needs
✓ Consumption of adulterated foods
✓ Unbalanced diet and poor nutrition
✓ Dimensions of Wellness
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 Physical Wellness: Involves achieving and maintaining physical itness, which reduces the risk of illness.
Regular exercise, balanced nutrition, hydration, and adequate sleep are key to physical well-being.
Avoiding sedentary habits through activities like walking, cycling, or climbing stairs also contributes to
itness.

Intellectual Wellness: Mental stimulation through learning, creative pursuits, and problem-solving
strengthens intellectual wellness, supporting a positive mindset and mental resilience.

Emotional Wellness: Involves recognizing and managing emotions, maintaining self-esteem, and
showing empathy, which all contribute to one’s ability to handle stress effectively.

Environmental Wellness: Focuses on fostering a healthy environment by reducing harm to nature and
creating a safe living space.

Social Wellness: Strong social connections, community involvement, and long-lasting relationships
contribute signi icantly to happiness and health. Meaningful interactions with friends, family, and the
broader community enhance well-being.

These dimensions together form a holistic approach to wellness, emphasizing that health extends beyond
just the physical to encompass intellectual, emotional, environmental, and social aspects for a well-
rounded and ful illing life.

W H O Principles of Health

✓ Health is a state of complete physical, mental, and social well-being, not just the absence of
disease.
✓ Access to the highest attainable standard of health is a fundamental human right, without
discrimination.
✓ Health is key to peace and security, requiring cooperation at individual and state levels.
✓ All progress in health promotion and disease prevention bene its everyone globally.
✓ Unequal health development and disease control, especially for communicable diseases, poses a
common danger.
✓ Healthy child development and adaptation to a changing environment are essential.
✓ Extending medical, psychological, and related knowledge to all is vital for maximum health.
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 ✓ Public awareness and active participation are crucial for health improvement.
✓ Governments are responsible for their population's health through adequate health and social
measures.

Types of Health
Physical Health
Optimal functioning of bodily systems, absence of disease.
Maintained through exercise, balanced nutrition, adequate rest, and medical care as needed.
Includes hygiene practices and workplace hazard minimization.

Mental Health
Involves emotional, social, and psychological well-being.
De ined by the absence of mental disorders, resilience, life balance, and self-ful illment.
Chronic physical illness can impact mental health, and vice versa.

Other Types of Health

Spiritual, Emotional, and Financial Health: Contribute to overall well-being and reduced stress.

Connection between Physical and Mental Health

Good physical health supports mental well-being.
Mental illnesses like depression can negatively affect physical health (e.g., drug use disorders).

Importance of Good Health

✓ Essential for a productive and ful illing life.
✓ Minimizes treatment costs and hospital visits.
✓ Promotes longevity, resilience, self-esteem, and reduced stress.
✓ Encourages positive societal contributions and relationships.

Ways to Achieve Good Health and Well-Being

Balanced diet with fruits and vegetables, adequate hydration.
Regular exercise, sleep, and hygiene.
Avoiding obesity and substance abuse.
Setting realistic goals and maintaining a supportive environment.
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 In luences on Health
Health Behavior: Actions affecting health, including diet, exercise, sleep, and substance use.
Health Beliefs: Cultural beliefs in luence perceptions of health and illness.
Advertising Impact: Linked to issues like childhood obesity, body dissatisfaction, and mental health.

Health and Society

Social relationships enhance health, while isolation increases health risks.
Family dynamics in luence health behaviors and can support or hinder health progress.

Personality and Health

Personality traits (e.g., extroversion, conscientiousness) affect health outcomes and workplace
interactions.
Poor personality health correlates with worse physical and mental functioning.

Health Disparities
Health outcomes are in luenced by race, socioeconomic status, age, gender, and other factors.
Vulnerable groups in India include women, SC/ST, children, disabled, poor migrants, and sexual
minorities.

Health Psychology
Examines psychological factors in health, illness, and healthcare.
Focuses on alleviating physical symptoms and enhancing patient lives.

Types of Stress and Management

Acute Stress: Short-term, day-to-day stress.
Chronic Stress: Long-term, inescapable stress (e.g., dif icult jobs).
Episodic Acute Stress: Frequent, recurring stress.
Management techniques include regular exercise, self-care, and mindfulness.

Mindfulness for Spiritual and Intellectual Health

Being present and non-judgmental enhances mental well-being.
Cultivated through meditation, mindfulness reduces stress and supports mental health.
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 Healthy Lifestyle Bene its:
A healthy lifestyle can help you feel better. Even better, you don’t have to overhaul your entire life
overnight. It’s pretty easy to make a couple of small changes that can steer you in the direction of
improved well-being. And once you make one change, that success can motivate you to continue to make
more positive shifts.

You may ind the below 5 bene its if your long term health is pursued:
Decreased risk of disease. Dis-ease in the body occurs when it’s stressed, nutritionally imbalanced, and/
or neglected of self-care. Often times, these occur simultaneously. To bring the body back into a state of
balance, it’s essential we begin to adopt more sustainable behaviors. These behaviors are by no means
dif icult, they’re just different than the ones you currently subscribe to. Remember, life is a practice, not a
performance.

More life-force energy. It is physically impossible for the body to have optimal energy when inundated
with poor quality foods, chemicals, and long term stress. Each of these respond negatively in the body and
inhibit its ability to sustain energy levels for extended periods of time. Give the body what it requires and
desires, such as wholesome nourishment, sunlight, clean water, and movement, and you will experience a
dramatic shift in your daily energy levels.

Increased happiness, less depression. The gut contains 100 million neurons and is responsible for
secreting major neurotransmitters like serotonin, dopamine, glutamate, norepinephrine and nitric oxide.
When we nurture the health of our gut, we invite these feel-good chemicals to be secreted more easily and
more frequently, thus in luencing the state of our mood.

Increased feelings of self-worth. As you begin to experience mood shifts and desirable body changes, you
will begin to make self-care a priority. Simple as that.

Save money. Leading a lifestyle of healthy behaviors allows for more money in your pocket by increasing
work productivity, eradicating doctor visits, and decreasing missed work due to feeling ill and unwell.
You’ll have extra funds to do things you love with those you love!

Quite literally, there are in inite bene its one will receive by way of pursuing a healthy lifestyle.
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 Other Important Bene its
Helps You Live Longer
This is one of the most obvious bene its of living a healthy lifestyle and is one of the main reasons why
most people look to exercise and eat a healthy diet. For those determined to get the most out of their body
in terms of longevity, there is a whole host of evidence that links staying healthy with longer life. One
study went so far as to estimate the link between only drinking alcohol in moderation, not smoking,
exercising regularly, and eating a healthy diet can extend your life by up to 14 years.

Feel Better About Yourself

One of the main reasons why staying healthy can be of assistance to your life as you grow older. One of the
main bene its is that living a healthy lifestyle can make you feel more con ident than ever before.
Exercising can release hormones to your brain that enhance your mood and provide you with a sense of
euphoria.

Life Insurance is Cheaper

One of the primary considerations you will have when you grow older is the need to purchase life
insurance to protect your family in the event of your death. You may be you like term life insurance vs
whole life insurance policies, but whichever you choose, you will face lower premiums when you live a
healthy lifestyle.

Control Your Stress

The modern world we live in is undoubtedly stressful, with the ability to switch off from work being a
signi icant problem. One of the issues facing us is how to handle stress with exercise. Those who live a
healthy lifestyle have been proven in clinical studies to have lower levels of stress and anxiety.

Avoid Addictions
No matter what kind of addiction you are affected by, a healthy lifestyle illed with exercise can limit your
desire for the addictive substance. Whether your vice of choice is food, drugs, or alcohol, you will ind a
runner’s high just as addictive.

Protect your Sight

This may not be a well-known aspect of living a healthy lifestyle, but your eyesight can be protected by a
healthy diet and a proper diet. Better vision as we age can be obtained with regular cardiovascular
exercise.
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 Lower Medical Costs
This may seem like a no-brainer, but by staying healthy, your medical bills will be signi icantly lower.
Lower medical costs will often lead to fewer debts and a higher credit score.

Increase your Fertility

If you are looking for a fertile future with lots of children, the gym is the place to go. Studies conducted by
Harvard University researchers showed a higher sperm level among males who exercised regularly.

Consider your Self-Esteem

When you exercise regularly, you will usually ind you look and feel better, leading to a rise in your
con idence. Higher self-esteem can lead to a more satisfying life.

Become a Good Example

Exercising regularly and living a healthy lifestyle will rub off on those around you. When your children
and grandchildren see you exercising and eating healthily, they will be more likely to follow your example.
A person's physical health means that the body does not have any diseases in all parts of his body,
and the safety of all its membranes. While mental and social health is represented by the ability
of a person to accomplish social tasks entrusted to him without defect or error.

Psychologically healthy people feel comfortable and happy in their lives and enjoy life well.
A person who suffers from mental illnesses always sees him as a gloomy and pessimist and does not feel
happy in his life and in his relationships with people.
While you see a healthy person enjoying happiness in his life, establishing his relationships with people
and showing love, kindness, and intimacy.

Health and Society

Health is essential to eradicating extreme poverty and promoting growth of well-being
The analysis show that over past decade, health improvements constitutes 24% of full income growth in
low-and middle- income countries.
Why are health factors important to society?
People who it into society are likely to be more content and healthier even in the most af luent countries.

Improved mental Health clarity

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Having a healthy body and mind would make you think clearer. Whenever you’re experiencing a crisis and
you need to ind out a solution quickly, you’ll tend to make a wise decision if you’re in good health. This is
because being it
– Both physically and mentally, would let you concentrate better on certain things and encourage clarity
of thoughts. On the contrary, if you’re having a poor health condition, your mind will become tired easily
when you’re trying to concentrate on things. Also, you’ll get distracted easily with the discomforts
associated with your health issues.

Increased capacity of ighting diseases

Good health helps avert certain diseases including high blood pressure, stroke, heart disease etc. When
you maintain good health, you’ll be able to keep your blood pressure and cholesterol within a safe range.
This makes your blood Circulation smooth, lowering the risks of various cardiovascular diseases. In
addition, good health comprising of proper diet and regular physical activity can also prevent or help you
better manage health problems such as diabetes, depression, metabolic syndrome, arthritis and certain
kinds of cancer, among others.

Factors that in luence wellbeing

Every aspect of your life in luences your state of wellbeing. Researchers investigating happiness have
found the following factors enhance a person's wellbeing:

• Appy intimate relationship with a partner

• Network of close friends
• Enjoyable and ful illing career
• Enough money
• Regular exercise
• Nutritional diet
• Enough sleep
• Spiritual or religious beliefs
• Fun hobbies and leisure pursuits
• Healthy self-esteem
• Optimistic outlook
• Realistic and achievable goals
• Sense of purpose and meaning
• A sense of belonging
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 • The ability to adapt to change
• Living in a fair and democratic society

How can You Achieve Good Health and Well Being?

The following ways can help you achieve good health and well-being:
Eat healthy meals:
What you eat is closely related to your health. Eating a healthy diet can help boost your immune systems,
help you maintain a healthy weight and can improve your overall health.

Add more fruits and vegetables to your diet:

Include fruits, vegetables, grain products, leafy greens, salmon, etc. in your diet. Adding fruits and
vegetables is an ideal basis to start a healthy routine.

Drink a lot of water:

Drinking a lot of water keeps muscles and joints working, increases the amount of water in your blood,
promotes healthy skin and cardiovascular health and helps cleanse toxins from your body.
You can save a lot of money and improve your health by drinking water all day.

Get regular exercise:

Do a moderate workout for at least 30 minutes a day, as exercise can help prevent heart disease, stroke,
colon cancer, and diabetes.

Lose your extra weight:

Lose weight if you are overweight. If you want to lose extra weight, you have to reduce the number of
calories you consume, so you have to become a good record-keeper.
If you are obese, losing weight can mean "less heart disease, less cancer and less diabetes.

Wash your hands before eating a meal:

Hand washing before eating is a good habit and an effective way to prevent infection.
If you eat something without washing your hands, it is possible that the bacteria and germs that remain
on your ingers and palms can be moved into your mouth.
This can affect your overall health and cause diseases and infections.
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Protect your skin:
Your skin is the irst layer of defense in the body, and you need to protect it. In summer, a lot of sunlight is
very harmful to your skin cells because UV rays damage or even kill your skin cells.
In winter, luctuations, redness, allergies and irritation are common skin diseases among many of us.
Cold temperatures and low humidity levels create dry air that pulls moisture away from the skin.
Therefore, protect your skin in both seasons.

Get enough sleep:

Sleep plays an important role in good health and well-being throughout your life because it enables the
body to repair and be it and ready for another day.
Getting enough sleep at the right times may help prevent physical health problems such as excess weight
gain, heart disease, protect your mental health issues and improve your quality of life and safety.

Prevent substance abuse:

Avoid smoking, tobacco, alcohol, caffeine and sugary drinks. Smoking, alcohol, and tobacco consumption
are harmful to your health, so avoid such things as soon as possible.
When you quit, you will greatly reduce the risk of death from lung cancer and other life-threatening
diseases such as heart disease, stroke, emphysema, chronic bronchitis, etc.

Make your lifestyle choices better:

You can understand what you should do to enjoy a healthy, happy life.
Poor lifestyle choices contribute signi icantly to the development and progression of preventable chronic
diseases.
Improve your lifestyle, adopt healthy lifestyle choices and create good and healthy habits so that you can
make healthy changes in your life.
Carve out time to exercise and ind a way to ratchet down stress and depression.

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MODULE-2
BUILDING OF HEALTHY LIFESTYLES FOR BETTER FUTURE

Healthy Eating Guidelines

Prepare Meals at Home: Use whole or minimally processed foods and make a weekly meal plan. Fill half
your plate with fruits and vegetables, aiming for colorful, especially orange and dark green varieties.

Choose Balanced Diets: Eat a variety of proteins (e.g., ish, legumes, lean meats) and include whole
grains, dairy, and complex carbs like whole grain bread, brown rice, and pasta.

Limit Sugary and Processed Foods: Minimize consumption of sugary drinks, processed snacks, and
fried foods. Drink water, unsweetened milk, or herbal teas for hydration.

Eat Smaller, Regular Meals: Have three meals a day with healthy snacks in between to prevent
overeating.

Food and Nutritional Balance: A balanced diet includes fruits, vegetables, whole grains, and lean
proteins. This helps maintain energy, supports growth, and aids in disease prevention.

Social and Psychological Role of Food: Food plays a role in cultural, social, and emotional life. Plan meals
that are nutritious and comforting, creating positive associations with healthy food choices.

Nutrition Tips from WHO:

✓ Fruits and Vegetables: Aim for 400g or ive servings daily.

✓ Fats: Limit total fat intake to under 30% of daily energy, with saturated fats under 10% and trans-
fats under 1%.
✓ Cooking Tips: Opt for steaming, use oils like soybean and sun lower instead of butter or ghee, and
trim fats from meats.
✓ Eating well fosters health, supports mental well-being, and reduces risks of non-communicable
diseases, helping to maintain overall vitality and balanced body functions.
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 Salts (WHO)
✓ Most people consume too much sodium through salt around 9–12g per day.
✓ But it should be less than 5 g per day.
✓ High sodium intake and insuf icient potassium intake contribute to high blood pressure
✓ High BP increases the risk of heart disease and stroke.

How to avoid more salt intake

✓ Not having salt or high-sodium sauces and condiments on the table.
✓ Limiting the consumption of salty snacks.
✓ Choosing products with lower sodium content.
✓ People should be encouraged to check nutrition labels to see how much sodium is in a product
before purchasing or consuming it.

Note: Potassium can mitigate the negative effects of elevated sodium consumption on blood pressure.
Intake of potassium can be increased by consuming fresh fruit and vegetables.

Sugars (WHO)
In both adults and children, the intake of free sugars should be reduced to less than 10% of total energy
intake. A reduction to less than 5% of total energy intake would provide additional health bene its

Consuming free sugars increases the risk of dental caries (tooth decay). Excess calories from foods and
drinks high in free sugars also contribute to unhealthy weight gain, which can lead to overweight and
obesity.
Limiting the consumption of foods and drinks containing high amounts of sugars, such as sugary snacks,
candies and sugar-sweetened beverages (i.e. all types of beverages containing free sugars – these include
carbonated or non-carbonated soft drinks, fruit or vegetable juices and drinks, liquid and powder concen-
trates, lavored water, energy and sports drinks, ready-to-drink tea, ready-to-drink coffee and lavored
milk drinks.
Eating fresh fruit and raw vegetables as snacks instead of sugary snacks.

BMI Weight Status

Below 18.5 under Weight
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18.5 to 24.9 Normal Weight
25 to 29.9 over Weight
30 to 35 Obese
Over 35 Morbid Obesity

Obesity and overweight disorders and its management

Being overweight or obese are both terms for having more body fat than what is considered healthy.
These terms are used to identify people who are at risk for health problems from having too much body
fat. How- ever, the term "obese" generally means a much higher amount of body fat than "overweight?"

The more body fat one has, the greater the risk for diabetes, kidney disease, heart disease, and other
medical conditions. The signs of overweight and obesity are
Very High Body Mass Index (BMI).
Unhealthy body fat distribution.
Not enough sleep.
High amounts of stress.

Body Mass Index (BMI)

BMI is calculated from your height and weight.
International System of Units (SI): BMI = weight in kg/(Height in meter)2

What causes obesity and overweight?

The fundamental cause of obesity and overweight is an energy imbalance between calories consumed and
calories expended.
An increased intake of energy-dense foods that are high in fat and sugars.
An increase in physical inactivity due to the increasingly sedentary nature of many forms of work,
changing modes of transportation, and increasing urbanization.
Endocrinal abnormalities.

Complications/diseases of obesity
Type 2 diabetes
High blood pressure
Heart disease
Stroke
Sleep apnea
Metabolic syndrome
Fatty liver diseases
Osteoarthritis
Kidney disease
Gallbladder disease
Emotional and Social problems

Complications/diseases of Eating
Bulimia Nervosa: over eating
Binge eating disorder: uncontrolled eating
Pica: eating mud chalk piece etc. (eating non-edible materials)
Rumination disorder: eating and vomiting or diarrhea
Avoidant/restrictive food intake disorder
Other disorders: Purging Disorder, Night Eating syndrome

Anorexia Nervosa
Common symptoms of anorexia nervosa include
Being considerably underweight compared with people of similar age and height very restricted eating
pat- terns
An intense fear of gaining weight or persistent behaviors to avoid gaining weight, despite being under-
weight
A relentless pursuit of thinness and unwillingness to maintain a healthy weight

Bulimia Nervosa
Is an eating disorder characterized by a cycle of binge eating followed by compensatory behaviors to
prevent weight gain? This condition can have serious physical and psychological consequences.

Binge Eating Disorder

Common symptoms of Binge Eating Disorder
Eating large amounts of foods rapidly, in secret and until uncomfortably full, despite not feeling hungry
Persistent preoccupation with eating, and a strong desire or a sense of compulsion to eat (craving)
Counteract the “fattening effect’ perception by Self-induced vomiting and other Common purging
behaviours include fasting, laxatives, diuretics, enemas, and excessive exercise.
Pica
Pica disorder highlights
Pica is an eating disorder characterized by the persistent consumption of non-nutritive, non-food
substances for at least one month. This condition is observed across various age groups but is more
common among children, pregnant women, and individuals with developmental disabilities.
Types of Non-Food Substances: Common items consumed may include dirt, clay, chalk, soap, paper, hair,
cloth, and other non-nutritional items.

Who suffers from eating disorders?

Eating disorders are most common in teenagers or young adults, but can also affect almostanyone.
Higher in females than males (males almost half of females)
People of all ages, backgrounds, body weights, and ethnicity can be affected by eatingdisorders.
Although common in teenage women, men and boys can also be vulnerable.

People sometimes have eating disorders without their families or friends ever suspecting that they have a
problem. Aware that their behavior is abnormal, people with eating disorders may withdraw from social
contact, hide their behavior, and deny that their eating patterns are problematic.

Physical Activity Recommended by WHO for Adults (18-65 years)

Weekly Recommendation:
At least 150 minutes of moderate-intensity activity, or
75 minutes of vigorous-intensity activity, or an equivalent combination of both.
For added health bene its, increase to 300 minutes of moderate-intensity or 150 minutes of vigorous-
intensity activity weekly.

Types of Physical Activities:

Leisure activities: walking, dancing, gardening, hiking, swimming.
Transportation: walking or cycling.
Occupational: work-related movement.
Household chores and community activities.
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Sports or planned exercise.

Muscle Strengthening
Engage in muscle-strengthening activities for major muscle groups on 2 or more days a week.

Aerobic Activity:
Should last at least 10 minutes per session.

Types of Physical Activities

Moderate-Intensity Physical Activity (requires moderate effort, increases heart rate):
Brisk walking
Dancing
Gardening
Housework
Water aerobics
Bicycling slower than 10 mph
Building tasks (e.g., roo ing, painting)
Active play with children or pets
Carrying moderate loads (<20 kg)

Vigorous-Intensity Physical Activity (requires high effort, rapid breathing, high heart rate):
Race walking, jogging, or running
Climbing briskly uphill
Fast swimming
Aerobics
Fast bicycling
Jumping rope
Heavy gardening (continuous digging)
Hiking uphill or with a heavy backpack
Competitive sports (e.g., football, volleyball, hockey)
Carrying heavy loads (>20 kg)

Fitness Components of Health

Body Composition: Ratio of fat mass to lean muscle, bone, and organs.
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 Flexibility: Ability for each joint to move through its range of motion.
Muscular Strength: Force a muscle can produce (e.g., bench press, leg press).
Muscular Endurance: Muscle's ability to perform continuous effort (e.g., sit-up test).
Cardio-Respiratory Endurance: Heart and lungs’ ability to provide oxygen and fuel during prolonged
activity (e.g., jogging, cycling).

Wellness and Physical Function

Physical Function: Ability to perform basic and instrumental daily activities.
Bene its of Physical Activity:
Maintains healthy bones, muscles, and joints.
Reduces risk of heart disease, stroke, diabetes, and high blood pressure.
Reduces anxiety and depression; manages stress; promotes mental well-being.
Physical Wellness:
Maintains quality of life and ability to perform daily activities without fatigue.
Includes cardiovascular, respiratory, and muscular itness.
Emphasizes adequate nutrition, healthy body fat, suf icient sleep, and avoiding substance abuse.

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Module 3
Creation of Healthy and caring relationships

Building Communication Skills: Listening and Speaking

The Essence of Communication

Communication is the art of conveying information, ideas, and attitudes between individuals. It enables
meaningful interactions among people and is essential for in luencing and motivating others.
Communication is both a social and emotional process that involves:
✓ Personal interaction between people
✓ Changes in behavior
✓ Expressing thoughts and emotions through words and actions
✓ Acting as a tool to in luence, control, and motivate
✓ Key Components of Communication

Sender: The individual who initiates the message, formulating the idea or information to be shared.

Encoding: The process of transforming ideas or concepts into a structured message.

Message: The core idea, information, or opinion the sender wants to communicate.

Communication Channel: The medium or method chosen to deliver the message, such as spoken word,
writing, or digital communication.

Noise or Distraction: Any factor that disrupts effective communication. Types of noise include:

✓ Psychological (e.g., stress or personal biases)

✓ Physical (e.g., loud sounds in the environment)
✓ Environmental (e.g., external factors like weather)
✓ Semantic (e.g., confusion due to language or terminology)
✓ Receiver: The individual or group for whom the message is intended.
✓ Decoding: The interpretation and understanding of the message by the receiver.
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 ✓ Feedback: The response or action taken by the receiver after interpreting the message, which
completes the communication loop.

Goals of Communication

To Inform: To provide essential information that supports decision-making.

To Persuade: To reinforce or encourage a change in beliefs, opinions, or actions related to a particular

topic.

Effective communication is vital for building connections, in luencing others, and achieving mutual
understanding.
To build relationships – some messages that you send may have the goal of building good will between
you and the other person.

Barriers for Perfect/Effective - Communication

✓ Lack of Transparency & Trust.
✓ Communication Styles (when they differ).
✓ Fear of offending the other person by expressing your opinions.
✓ Cultural Differences & Language.
✓ One feels not comfortable sharing your feelings with the other person

Types of Barriers
✓ Psychological Barriers
✓ Physical Barriers
✓ Emotional Barriers
✓ Attitudinal Barriers
✓ Cultural Barriers
✓ Language Barriers
✓ Gender Barriers
✓ Interpersonal Barriers

How to improve Communication

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 ✓ Understanding is the KEY to communication.
✓ Understanding requires ACTIVE LISTENING.
✓ Speak up about your thoughts and ideas
✓ Try not to make assumptions
✓ Practice self-awareness, especially during tough conversations
✓ Don’t be accusatory when raising an issue
✓ Be brief and clear
✓ Eye Contact

Friends and friendship - education

Who is Friend?
✓ "A person with whom one has a bond of mutual affection, typically one exclusive of sexual or family
relations"

✓ A person who has a strong liking for and trust in another person.

✓ A person who is not an enemy friend or foe.

✓ A person who helps or supports something.

Unconditional Relationship.
Friendship
✓ "Friendship is a relationship of mutual affection between people. It is a stronger form of
interpersonal bond than an acquaintance or an association, such as a classmate, neighbor, or
colleague. "

✓ It is a dyadic relationship, meaning that it involves a series of interactions between two individuals
known to each other.

✓ It is recognized by both members of the relationship and is characterized by a bond or tie of

reciprocated affection.

✓ It is not obligatory; two individuals choose to form a friendship with each other.
Characteristics of Friendship
✓ It is typically egalitarian (all are equal) in nature. Each individual in a friendship has about the
same amount of power or authority in the relationship.

✓ It is almost always characterized by companionship and shared activities.

✓ One of the primary goals and motivations of friendship is companionship.

✓ In addition, adolescent and adult friendships often perform other functions, such as serving as
sources of emotional support and providing opportunities for self-disclosure and intimacy.

Qualities of a True Friend

✓ A faithful friend is a sure anchor
✓ Will always be honest with you.
✓ Loves you for yourself and unconditional
✓ Gives more than they take
✓ Compromises
✓ Forgives you even without an apology.
✓ Believe in you.
✓ Make time for you.
✓ Respectful to you.
✓ Thoughtful.
✓ Stick around you.

The Nature of Friendship

Bellah et. al. (1996) suggest that the classical idea (Aristotle) of friendship has three components:
‘Friends must enjoy each other’s company, they must be useful to one another, and they must share a
common commitment to the good’.

Bell and Coleman 1999 : According to this view ‘friendship becomes a special relationship between two
equal individuals involved in a uniquely constituted dyad’.
Pahl 2000 :Friendship is a relationship built upon the whole person and aims at a psychological intimacy,
which in this limited form makes it, in practice, a rare phenomenon, even though it may be more widely
desired. It is a relationship based on freedom and is, at the same time, a guarantor of freedom.

Friendship in Education
✓ They provide support and resources and can both encourage and discourage academic
achievement.
✓ Contribute to a positive sense of mental well-being,
✓ Encourage learning and develop interpersonal skills

✓ Play a signi icant role in promoting overall health.

✓ Development of Social Skills
✓ Better Cooperation
✓ Better Problem solving abilities
✓ Better Communication
✓ Better Academic outcomes

Why communication is key to healthy relationships

✓ Communication is important in any relationship, as it allows you to effectively share feel- ings,
opinions and expectations.
✓ GET TO KNOW EACH OTHER: The key to determining whether you’re compatible with another
person is to communicate with them from the offset.
✓ AVOID MISUNDERSTANDING: Another reason to communicate effectively is to avoid any
misunderstandings, which can lead to a breakdown of communication or the relation- ship as a
whole.
✓ SET CLEAR EXPECTATIONS: In any relationship, it’s important that these expectations are made
clear from the offset, to avoid one party upsetting the other without realizing. Always be open and
honest and never be afraid to stand by what you believe [Link] healthy, positive and satisfying
relationship.

How to improve communication in relationship?

✓ Always talk about important or sensitive issues face-to-face.
✓ Be open and honest.
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 ✓ Find the right time for important conversations Don’t be abusive or verbally aggressive, even if it’s
an emotive issue.
✓ Approach conversations in a calm and relaxed way, in a quiet environment where both parties are
comfort- able.
✓ Use positive body language.
✓ Do not communicate via text.
✓ Choose your language carefully.

The value of relationships and communication

✓ Examples of Bad communication in relationships
✓ Belittling each other
✓ Openly giving the cold shoulder
✓ Becoming defensive in heated discussions
✓ Assuming you know what the other person is thinking
✓ Arguments that are never resolved and brushed under the carpet
✓ Inability to compromise
✓ Few attempts to connect

Examples of good communication in relationships

✓ Giving your partner, friend or family member your full attention.
✓ Giving each other space when needed.
✓ Face-to-face communication.
✓ Honesty and openness.
✓ 24- Hour rule – never sleep on an argument.
✓ Talk about the little things in life.

Relationships for Better or worsening of life

✓ Satisfying relationships not only make us happy, they also in luence our long-term health as much
as getting enough sleep, eating healthy, and not smoking.
✓ Many research studies have shown that satisfying relationships are associated with better health,
greater happiness, and even longer life.
✓ Stronger Heart and Healthier Brain
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 ✓ An unhealthy relationship will cause lot of stress, loneliness and will make us an irritable person
which will work as a retarding force in our way of achieving success.
✓ While in an unhealthy relationship we lose trust on each other and respect for each
otherdecreases.
✓ A research shows that a healthy relationship have 5 to 1 ratio of positive to negative behaviours
and a unhealthy relationship have a much lower ratio of positive to negative behaviours.
✓ Understanding of basic instincts of life (more than a biology)

Self-Preservation

Self-preservation is about prioritizing personal safety, comfort, and security, and includes:

Priorities: Physical well-being, inancial security, and mental health.

Characteristics: Self-preservation types are often self-reliant, disciplined, and committed to personal
growth and improvement. For example, they may focus on saving for the future or maintaining a healthy
lifestyle.
Weaknesses: If unbalanced, this instinct may lead to excessive worry about security, inancial stability, or
health, potentially causing an obsessive focus on diet or exercise.

Sexual Instinct
The sexual instinct is driven by a desire for closeness, excitement, and meaningful connections, with a
focus on:

Priorities: Building intimacy, forming deep connections, and seeking experiences that are exciting or
stimulating.

Characteristics: This instinct encourages individuals to form deeply personal relationships and to seek
out love and genuine closeness with others.
Weaknesses: Overemphasis on this instinct can result in scattered focus, dependency on others, or
excessive need for attention and affection.

Social Instinct
Social instinct focuses on building a sense of community, value, and accomplishment through
relationships, emphasizing
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Priorities: Interpersonal connections and group involvement.
Characteristics: Those with strong social instincts often maintain friendships, feel a sense of
responsibility toward their community, and work to contribute positively to the group.
Weaknesses: If not balanced, this instinct may result in an “us vs. them” attitude, where people become
overly focused on who is in their social circle and may feel the need to exclude others.

Changing Health Behaviors through Social Engineering

Role of Social Engineering in Health Behavior Change

Social engineering in luences health by adjusting the environment to encourage healthier choices. It
focuses on passive changes that don’t require individuals to take speci ic actions.

Examples of Social Engineering in Health

Safety Measures: Airbags in cars are a passive safety feature, unlike seatbelts, which require action.
Airbags provide automatic protection during accidents.
Legislation and Restrictions: Laws banning drugs like heroin and regulating hazardous waste disposal
are proactive health measures.
Regulations on Smoking and Alcohol: Limiting use to certain places and age groups helps reduce
exposure and risks associated with these substances.
Access to Clean Water: Social engineering can ensure access to safe drinking water as a basic health
measure.
Community Spaces: Creating parks and recreational areas encourages physical activity and social
interaction.
Health Information Access: Providing health education resources empowers people to make better
choices.
Media and Advertising: The media can play a key role in shaping healthier habits, especially for children
who are easily in luenced by advertisements.
These strategies help create healthier environments and encourage positive habits naturally.

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Module-4
Avoiding risks and Harmful Habits
Behaviors that harm present or future health are often habitual and can lead to addiction in certain cases.
These behaviors are signi icant contributors to the global burden of disease and are generally acquired
gradually over time through repeated engagement and experimentation. Key aspects include:

Pleasure-Seeking: Many of these behaviors produce pleasurable effects, often providing sensory
enjoyment or relief. This can be understood through alliesthesia, where an external stimulus is perceived
as pleasant if it supports internal balance (homeostasis) but unpleasant if it threatens it.
Thrill-Seeking: Risk-taking and thrill-seeking behaviors, especially common in certain developmental
stages, increase vulnerability.
Coping Mechanisms: These behaviors may offer stress relief and serve as coping mechanisms. Through
negative reinforcement, individuals may repeat these behaviors to avoid or reduce stress.
Window of Vulnerability: Certain life stages, especially during development, present heightened
susceptibility to these behaviors as individuals experiment or seek independence.
Problematic Family Dynamics: Unstable or challenging family relationships can contribute to the
development and reinforcement of these behaviors.

Note: This complex interplay of pleasure, coping, and experimentation often leads individuals to repeat
these actions, even when they know the long-term consequences may be harmful.

Recognizing and avoiding of Additions

✓ Someone with an addiction will crave a substance or other behavioral habits. They’ll often ignore
other areas of life to ful ill or support their desires.
✓ Lack of control, or inability to stay away from a substance or behavior
✓ Decreased socialization, like abandoning commitments or ignoring relationships
✓ Ignoring risk factors, like sharing needles despite potential consequences
✓ Physical effects, like withdrawal symptoms or needing higher dosage for effect
✓ Problems at school or work — frequently missing school or work, a sudden disinterest in school
activities or work, or a drop in grades or work performance.
✓ Physical health issues — lack of energy and motivation, weight loss or gain, or red eyes Neglected
appearance — lack of interest in clothing, grooming or looks.
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 ✓ Changes in behavior — exaggerated efforts to bar family members from entering his or her room
or being secretive about where he or she goes with friends; or drastic changes in behavior and in
relationships with family and friends.
✓ Money issues — sudden requests for money without a reasonable explanation; or your discovery
that money is missing or has been stolen or that items have disappeared from your home,
indicating maybe they’re being sold to support drug use.

Recovering from addictions

✓ Admit There Is A Problem. The hardest part to recovery is admitting you have an addiction.
✓ Re lect On Your Addiction.
✓ Seek Professional Support.
✓ Appreciate The Bene its of Sobriety.
✓ Evidence-Based Care.
✓ Identify Your Triggers.

✓ Change Your Environment.

✓ Exercise.

Addiction is Mental Disorder

Substance Use Disorder
Substance use disorder (SUD) is a complex condition in which there is uncontrolled use of a substance,
despite harmful consequences. People with SUD have an intense focus on using a certain substance(s)
such as alcohol, tobacco, or illicit drugs, to the point where the person’s ability to function in day to day
life becomes impaired.
People keep using the substance even when they know it is causing or will cause problems.

The most severe SUDs are sometimes called addictions.

Types of addictions and in luencing factors for addictions

What is Addiction?
Addictive behavior: A behavior based on the pathological need for the substance or activity, may involve
the abuse of substances, such as alcohol or tobacco/opium or the excessive ingestion of high caloric food,
resulting in extreme obesity
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 Addiction is a chronic disorder with biological, psychological, social and environmental factors
in luencing its development and maintenance.
Addiction occurs when the act of using a substance takes over these circuits and increases the urge to
con- sume more and more of the substance in order to achieve the same rewardingeffect.

Types of Addictions
✓ Alcoholism/Tobacco
✓ Drugs-Opium, Marijuana, Cocaine, Cannabis
✓ Internet/browsing addiction
✓ Cell phone addiction
✓ Video gaming
✓ Pornography
✓ Sedatives/Anxiolytics/inhalants
✓ Hyper obesity/Morbid obesity
✓ More about Addiction
✓ About half the risk for addiction is genetic

Genes affect the degree of reward that individuals experience when initially using a substance (e.g.,
drugs) or engaging in certain behaviors (e.g., gambling), as well as the way the body processes alcohol or
other drugs.

Heightened desire to re-experience use of the substance or behavior, potentially in luenced by psycho-
logical(e.g., stress, history of trauma), social (e.g., family or friends & use of a substance), and environ-
mental factors (e.g., accessibility of a substance, low cost) can lead to regular use/exposure, with chronic
use/exposure leading to brain changes

All addictions are part of mental disorders! : Reasons for taking drugs
✓ To feel good — feeling of pleasure, “high” or "intoxication". Euphoria
✓ To feel better — relieve stress, forget problems, or feel numb
✓ To do better — improve performance or thinking
✓ Curiosity and peer pressure or experimenting

Risky use: substance is used in risky settings; continued use despite known problems
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Drug effects: Dependence: Involves physiological need for substance; tolerance (need for larger
amounts to get the same effect); withdrawal symptoms (different for each substance);

Feeling that you have to use the drug regularly — daily or even several times a day.

Having intense urges for the drug that block out any other thoughts.

Over time, needing more of the drug to get the same effect.

Failing in your attempts to stop using the drug.

Taking larger amounts of the drug over a longer period of time than you intended

Making certain that you maintain a supply of the drug Spending money on the drug, even though you can’t
afford it.

Not meeting obligations and work responsibilities, or cutting back on social or recreational activities
because of drug use.

Continuing to use the drug, even though you know it’s causing problems in your life or causing you
physical or psychological harm.

Doing things to get the drug that you normally wouldn’t do, such as stealing.

Driving or doing other risky activities when you’re under the in luence of the drug.

Spending a good deal of time getting the drug, using the drug or recovering from the effects of the drug.

Experiencing withdrawal symptoms. When you attempt to stop taking the drug.

Consequences
Brain changes include alterations in cortical (pre-frontal cortex) and sub-cortical (limbic system) regions
involving the neuro-circuitry of reward, motivation, memory, impulse control andjudgment.
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This can lead to dramatic increases in cravings for a drug or activity, as well as impairments in the ability
to successfully regulate this impulse, despite the knowledge and experience of many consequences
related to the addictive behavior.

Complications
✓ Getting a communicable disease.

✓ Other health problems. Drug addiction can lead to a range of both short-term and long-term
mental and physical health problems. These depend on what drug is taken.

✓ While driving more likely do other dangerous activities while under the in luence
causingaccidents.

✓ People who are addicted to drugs die by suicide.

✓ Family problems. Behavioral changes may cause marital or family con lict.

✓ Work issues. Decline in performance at work, absenteeism and eventual loss of employment.

✓ Problems at school. Academic performance and motivation to excel in school.

✓ Legal issues. While buying or possessing illegal drugs, stealing to support the drug addiction,
driving while under the in luence of drugs or alcohol.

✓ Financial problems.

What other factors increase the risk of addiction?

✓ Early use: Although taking drugs at any age can lead to addiction, research shows that the earlier
people begin to use drugs, the more likely they are to develop serious problems.
✓ This may be due to the harmful effect that drugs can have on the developing brain.
✓ It also may result from a mix of early social and biological risk factors, including lack of a stable
home or family, exposure to physical or sexual abuse, genes, or mental illness.
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 How to recover from addictions
✓ Treating Substance Use Disorders (SUDs)
✓ The irst step is recognition of the problem
✓ A formal assessment of symptoms: Medical professional
✓ Multiple types of treatment: A combination of medication and individual or group therapy is most
effective.
✓ Treatment approaches that address an individual’s speci ic situation and any co-occurring
medical, psychiatric, and social problems is optimal for leading to sustained recovery.
✓ Varies depending on substance and circumstances Treating substance use disorder is challenging
and includes one or more of the following:
✓ Acute detoxi ication,
✓ Prevention and management of withdrawal
✓ Cessation (or rarely, reduction) of use
✓ Maintenance of abstinence

What works?
✓ Cognitive-behavioral therapy: CBT can help addicted patients overcome substance abuse by
teaching them to recognize and avoid destructive thoughts and behaviours.
✓ Motivational interviewing: This therapy technique involves structured conversations that help
patients in- crease their motivation to overcome substance abuse.
✓ Contingency management. Provide tangible incentives to encourage patients to stay off drugs
✓ Psychodrama and group therapies
✓ Alcoholic Anonymous and Narcotic anonymous
✓ Rehab centers and Therapeutic Communities and other tertiary care centers

13 Principles of Effective Drug Addiction Treatment

✓ Understanding Addiction: Addiction is a complex but treatable disease that impacts brain function
and behavior.
✓ Personalized Treatment: There is no one-size- its-all approach; effective treatment plans must be
tailored to each individual.
✓ Accessibility: Treatment should be easily accessible for those in need.
✓ Comprehensive Care: Effective treatment addresses all aspects of an individual’s life, not just drug
use.
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 ✓ Duration of Treatment: Staying in treatment long enough is essential for successful outcomes.
✓ Counseling and Therapy: Individual or group counseling and other behavioral therapies are the
most common and effective forms of treatment.
✓ Medication Support: Medications can be valuable for many, particularly when combined with
counseling and behavioral therapies.
✓ Ongoing Assessment: Treatment plans should be regularly evaluated and adjusted to meet
evolving needs.
✓ Co-occurring Mental Disorders: Many individuals with addiction also face mental health challenges
that require integrated care.
✓ Medically Assisted Detox: Detox is the initial phase, but it alone does not address the underlying
addiction.
✓ Involuntary Treatment: Treatment can be effective even if participation isn’t voluntary.
✓ Continuous Monitoring: Ongoing monitoring helps identify and address lapses that may occur
during treatment.
✓ Health Screening: Programs should screen for infectious diseases like HIV/AIDS, hepatitis, and
tuberculosis and offer risk-reduction counseling.

Effects and Health Hazards from Addictions

✓ Physical Health Issues: Cardiovascular diseases, digestive and kidney impairments, strokes, HIV/
AIDS, cancer, hepatitis B and C, lung problems, and fetal alcohol syndrome.
✓ Mental Health Issues: Anxiety, depression, schizophrenia, cognitive dysfunction, and personality
disorders.
✓ Social Health Issues:
✓ Stigma: Individuals may face social stigma that can affect self-esteem and access to support.
✓ Family Disruption: Addiction can strain family bonds, leading to disrupted relationships.
✓ Antisocial Behavior: Increased risk of engaging in antisocial behaviors, crime, and legal issues,
impacting both individual and community well-being.
✓ Effective addiction treatment acknowledges these complexities, aiming to support long-term
recovery and improve overall quality of life.

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MODULE -5
Preventing and ighting against diseases for good health

Disease vs. Illness

Disease:
o Refers to conditions that require a cure.
o Examples include infections, injuries, toxic exposures, and cell degeneration.
Illness:
o Refers to conditions that need to be managed.
o Includes feelings of pain, discomfort, distress, weakness, and fatigue.

Germs According to the CDC (Centers for Disease Control and Prevention)
Germs are present in everyday life, found in:
o Air
o Soil
o Water
o On and inside our bodies

Types of Germs:
o Some germs are helpful, while others are harmful.
o Many live harmlessly in and on our bodies, contributing to health.
o Only a small portion are known to cause infections.

Infection Development
An infection occurs when:
o Germs enter the body, multiply, and provoke a bodily reaction.
Three Necessary Elements for Infection:
o Source: Where infectious agents (germs) live (e.g., sinks, surfaces, human skin).
o Susceptible Person: An individual without immunity or with a weakened immune system,
providing a pathway for germs to enter.
o Transmission: The method through which germs are transferred to a susceptible person.

Sources of Infections
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 Infectious Agents:
o Refers to viruses, bacteria, or other microbes that can cause infections.
People as Sources of Germs:
o Patients: Those currently experiencing symptoms of an infection.
o Healthcare Workers: Individuals providing care who may carry germs.
o Visitors and Household Members: People who may introduce germs into the
environment.
Individuals can be:
o Sick with symptoms of an infection.
o Colonized with germs without showing symptoms but capable of spreading them.
Environmental Sources of Germs:
o Germs are also present in various healthcare settings.

Susceptible People for Infections

A susceptible person:
o Lacks vaccination or immunity.
o May have a weakened immune system.
For an infection to occur:
o Germs must enter the body, invade tissues, multiply, and cause a bodily reaction.

Increased Risk of Infection in Patients

Patients with underlying medical conditions (e.g., diabetes, cancer, organ transplants) are at higher
risk for infections due to:
o Decreased immune system ability to ight infections.
Certain medications can increase the risk of infections:
o Antibiotics: May disrupt normal lora and lead to opportunistic infections.
o Steroids: Suppress immune response.
o Cancer- ighting medications: Often compromise immune function.
Lifesaving medical treatments and procedures also raise infection risk:
o Urinary catheters: Provide a pathway for germs.
o Surgical procedures: Increase exposure to potential infections.

Transmission of Infection
Transmission: Refers to how germs are transferred to susceptible individuals.
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 o Germs rely on people, the environment, or medical equipment to move.
Types of Transmission:
o Contact Transmission:
▪ Germs are spread through touch.
▪ Can occur by touching the eyes, nose, mouth, or wounds after contact with
contaminated surfaces.
o Sprays and Splashes:
▪ Caused by an infected person coughing or sneezing.
▪ Droplets can travel short distances (up to 6 feet) and land on susceptible individuals'
eyes, nose, or mouth.
▪ Examples: Pertussis (whooping cough), meningitis.
o Inhalation:
▪ Germs are aerosolized and carried in tiny particles through the air.
▪ Can reach susceptible individuals over long distances and time.
▪ Examples: Nontuberculous mycobacteria, Aspergillus.
o Sharps Injuries:
▪ Occur when bloodborne pathogens enter the body through skin punctures from
used needles or sharp instruments.
▪ Examples: HIV, HBV, HCV.

Types of Infections
Bacteria:
o One-celled organisms visible only under a microscope.
o Examples: Strep throat, tuberculosis, urinary tract infections.
Viruses:
o Much smaller than bacteria.
o Examples: AIDS, common cold, Ebola, genital herpes, in luenza, measles, chickenpox and
shingles, COVID-19.
Fungi:
o Diverse group; some are edible.
o Examples include yeast infections and ringworm.
Protozoans:
o Single-celled organisms that behave like tiny animals.
o Examples: Giardiasis, malaria, toxoplasmosis.
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 Helminthes:
o Larger parasites.
o Examples: Tapeworms, roundworms.

How to Protect Against Transmitted Infections

Practice Good Hand Hygiene:
o Wash hands frequently with soap and water or use hand sanitizer.
Use Personal Protective Equipment (PPE):
o Wear gloves, masks, and gowns when necessary, especially in healthcare settings.
Keep Wounds Covered:
o Properly dress and cover any cuts or wounds to prevent germ entry.
Avoid Close Contact with Infected Individuals:
o Maintain physical distance from those showing symptoms of infection.
Vaccination:
o Stay up-to-date on vaccines to protect against speci ic infections.
Safe Handling of Sharps:
o Dispose of needles and sharp instruments in designated containers.
Limit Exposure in Crowded Settings:
o Avoid crowded places during outbreaks of infectious diseases.
Educate on Respiratory Hygiene:
o Cover mouth and nose when coughing or sneezing; use tissues or elbows.
Regular Cleaning and Disinfection:
o Clean surfaces and equipment frequently to reduce the risk of contamination.

Preventive Measures against Infections

Avoid Close Contact: Stay away from individuals who are sick to reduce the risk of infection.
Cover Coughs and Sneezes: Use tissues or your elbow to cover mouth and nose when coughing or
sneezing.
Avoid Touching Your Face: Refrain from touching your face, especially the eyes, nose, and mouth,
to minimize germ entry.
Stay Home If you’re Sick: Isolate yourself to prevent spreading illness to others.
Clean and Disinfect Frequently Touched Surfaces: Regularly clean surfaces to eliminate germs.
Avoid Contaminated Food and Water: Ensure food and water are safe to prevent foodborne
illnesses.
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 Prevent Contaminated Medical Equipment: Ensure that medical equipment is sterile to avoid
infections.
Avoid Contact with Body Fluids of Infected Individuals: Maintain distance from bodily luids
that may carry infections.
Practice Hand-Washing: Regular hand hygiene is essential for preventing infections.
Use Medicines and Vaccines: Vaccinations and appropriate medications can help reduce
infection risk.
Prevent Infections by Sexual Transmission: Practice safe sex to reduce the risk of sexually
transmitted infections.

Socio-Economic Impact of Reducing Disease Risk

• Reducing Inconvenience and Economic Costs: Ef icient use of healthcare professionals and
resources can lower healthcare-related inconveniences and costs.
• Minimizing Inappropriate Resource Use: Decrease unnecessary use of antibiotics and specialist
consultations to cut costs.
• Public and Provider Engagement: Involve both the public and healthcare providers in
discussions about risk-bene it decision-making and resource prioritization.
• Support for NCD Program Evaluation: Economic evaluations of non-communicable disease
(NCD) programs can improve resource allocation and effectiveness.
• Increase Research on NCD Economics: Promote scienti ic studies focused on the economics of
chronic diseases.
• Create NCD Cost Evaluation Tools: Develop instruments to assess the economic burden of
chronic diseases.
• Train Global Partners on Economic Analysis: Educate stakeholders on how to conduct
economic evaluations of healthcare strategies.
• Use Evidence for Strategy Development: Implement data-driven strategies for managing NCDs
effectively.
• Address Socioeconomic Impact: Recognize that low socioeconomic status signi icantly
in luences health outcomes.

Tips for Reducing Health Risks

• Avoid Smoking: Do not smoke and avoid secondhand smoke; seek help to quit if you do.
• Stay Physically Active: Engage in regular physical activity to maintain good health.
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 • Eat a Healthy Diet: Focus on nutritious foods to support overall well-being.
• Achieve a Healthy Weight: Maintain a healthy weight through diet and exercise.
• Control Blood Pressure: Monitor and manage blood pressure levels effectively.
• Limit Alcohol Intake: Consume alcohol in moderation to reduce health risks.
• Reduce Stress: Incorporate stress-reduction techniques into your daily routine.
• Regular Screening and Testing: Get tested or screened regularly for early detection of health
issues.
• Practice Good Hygiene: Maintain cleanliness to prevent infections.
• Stay Socially Connected: Engage with friends and family for emotional support.

Understanding Chronic Diseases

• De inition: Chronic diseases are conditions lasting one year or more, requiring ongoing medical
attention and limiting daily activities.
• Examples: Common chronic conditions include heart disease, cancer, and diabetes.
• Economic Impact: Chronic diseases contribute signi icantly to healthcare costs in the nation.

Statistics on Chronic Diseases

Prevalence: At any given time, 50% of the population may have a chronic condition.
Healthcare Spending: Medical management of chronic disorders accounts for 75% of national
health expenditures, excluding nursing home care.
Home Care Visits: The chronically sick account for 90% of home care visits.
Prescription Drug Use: 83% of prescription drugs are used by those with chronic conditions.
Hospitalization Rates:
o 80% of days spent in hospitals are by individuals with chronic diseases.
o 66% of doctor visits involve patients with chronic conditions.
o 55% of visits to emergency rooms are by those with chronic illnesses

Chronic Conditions in Younger Adults

• Demographics: More than one-third of young adults aged 18 to 44 have at least one chronic
condition.
• Management vs. Cure: When informed about a chronic condition, healthcare providers often
state it cannot be cured but can be managed.

Additional Demands of Chronic Illness

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 • Understanding the Condition: Gain knowledge about your speci ic chronic illness.
• Treatment Knowledge: Familiarize yourself with available treatments and therapies for effective
management.

Maintaining Trust and Con idence in Healthcare

• Trust in Doctors: Maintain trust and con idence in healthcare providers, especially when recovery
isn’t possible.
• Symptom Management: Learn effective ways to control and manage symptoms of chronic illness.
• Social Relationships: Maintain social connections and a strong support network to combat
feelings of isolation when facing medical uncertainties.

Management of Chronic Illness for Quality of Life

Understanding Quality of Life
• De inition: Quality of life is an individual's perception of their position in life, in luenced by
culture, value systems, goals, and standards.
• Standard Indicators: Wealth, employment, environment, health (physical and mental), education,
leisure, social belonging, religious beliefs, safety, and freedom.
• Overall Meaning: Quality of life refers to how healthy, comfortable, and engaged an individual
feels in life events

Components of Quality of Life

• Physical Functioning: Ability to perform physical tasks and activities.
• Psychological Status: Mental health and emotional well-being.
• Social Functioning: Interaction and relationships with others.
• Disease/Treatment Impact: Effects of illness and treatment on overall life.

Assessment of Quality of Life in Chronic Illness

Daily Living Activities: Assessment focuses on how disease and treatment interfere with daily
activities such as:
o Sleeping
o Eating
o Working
o Engaging in recreational activities
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 Advanced Disease Considerations: Evaluate the ability to perform essential self-care tasks
(bathing, dressing, using the toilet) and maintain mobility and contentment.

Importance of Studying Quality of Life in Chronic Illness

• Documentation of Impact: Understand how illness affects vocational, social, and personal
activities to inform interventions.
• Identify Potential Problems: Quality of life measures can indicate issues (e.g., sexual functioning)
that may require intervention.
• Impact of Treatments: Assess how different treatments affect patients' quality of life.
• Comparative Analysis: Use quality of life information to compare therapies and their outcomes.
• Informed Decision-Making: Provide data for policymakers to understand healthcare costs and
intervention effectiveness.
Causes and Characteristics of Chronic Illness
• De inition: A chronic health condition lasts six months or longer (e.g., asthma, diabetes, heart
disease).
• Development Factors: Chronic illnesses result from various health factors, develop gradually, and
often lead to further health issues.
Strategies for Maintaining Quality of Life in Chronic Illness
• Self-Care and Positive Attitude: Follow good medical advice, adopt a healthy lifestyle, and
maintain a positive outlook.
• Information Seeking: Gather reliable information about diseases, treatments, and management
strategies to gain a sense of control.
• Medication Understanding: Know the purpose, instructions, and potential side effects of
prescribed medications.
• Set Short-Term Goals: Establish achievable goals to track progress and maintain motivation.
• Pain and Fatigue Management: Develop skills for managing pain and fatigue effectively.
• Emotional Support: Connect with others facing similar challenges and lean on family and friends
for support.
• Future Planning: Make proactive plans for future healthcare and life circumstances.

Helpful Strategies for Coping with a Chronic Condition

1. Get Informed: Obtain comprehensive information about your condition.
2. Partner with Your Doctor: Collaborate with healthcare providers in your care.
3. Build a Support Team: Assemble a team of healthcare professionals and support persons.
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 4. Coordinate Care: Ensure all aspects of care are integrated and well-managed.
5. Invest in Your Health: Prioritize health-promoting activities and self-care.
6. Involve Your Family: Encourage family participation in health management.
7. Manage Medications: Keep track of all medications and adhere to prescribed regimens.
8. Monitor Mental Health: Be aware of depression and seek help when needed.
9. Reach Out: Communicate with healthcare providers for support and guidance.
10. Plan End-of-Life Decisions: Consider and document preferences for end-of-life care.

Pain Management Techniques

• Medications: Utilize both prescription and over-the-counter pain relief options.
• Physical Therapy: Explore non-drug treatments, including physical therapy and exercises.
• Cognitive Behavioral Therapy: Consider therapies that change thought patterns to manage
feelings and behaviors.
• Relaxation Techniques: Practice stress management methods and relaxation exercises.
• Transcutaneous Electrical Nerve Stimulation (TENS): Use TENS therapy for pain relief.
• Heat and Cold Therapy: Apply heat packs or cold packs as needed.
• Acupuncture: Explore acupuncture for pain management.

Managing Mental Health in Chronic Illness

Recognizing Symptoms: Understand that chronic disease symptoms can also affect mental health.
Addressing Worry:
o Write down concerns and possible negative consequences.
o Research prognosis and treatment outcomes.
o Seek support from friends or support groups.
o Focus on diverse daily activities to distract from worries.

Importance of Mental Health

• Mental health is essential for overall well-being.
• Youth encompasses the transitional period between childhood and adulthood, emphasizing vigor
and spirit.
• De initions of youth vary; not limited to a speci ic age range or activities.

Good Lifestyle Choices for Better Quality of Life

Maintain a healthy lifestyle to feel better while managing chronic illness:

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 o Eat well.

o Engage in physical activity as tolerated.

o Prioritize good sleep.

Dealing with Multiple Health Conditions

• Coordination with various healthcare professionals is crucial.
• Communicate with each provider about other health conditions being managed.

Getting Support for Better Quality of Life

• Social support is vital for maintaining quality of life.
• Keep family and friends informed about health conditions.
• Explore support groups, clubs, and volunteer opportunities.

Health and Wellness: A Challenge for the Future

• High health and wellness levels enable youth to lourish and act as protective factors.
• Youth with strong mental health manage emotions and maintain positive relationships.

Challenges Facing Youth

WHO Report (2014) highlights adolescent health issues, including preventable causes of death.

Key statistics:

o 1.3 million adolescent deaths in 2012, mainly preventable.

o Major causes: road traf ic injuries, HIV, suicide, lower respiratory infections, and violence.

o Mental health disorders often emerge by age 14 but remain untreated.

Main Health Issues for Adolescents

• Early Pregnancy and Childbirth: Leading cause of death among 15-19-year-old girls.
• HIV: Over 2 million adolescents living with HIV, with rising death rates.
• Mental Health: Depression is the leading cause of disability; suicide is a top cause of death.
• Violence: A major cause of death; prevention includes promoting nurturing relationships.
• Substance Use: Harmful drinking and drug use lead to risky behaviors and health issues.
• Injuries: Unintentional injuries are a leading cause of death, especially from road traf ic accidents.

Promoting Healthy Practices

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 • Developing healthy eating and exercise habits during adolescence sets the foundation for adult
health.
• Address malnutrition and obesity concerns.
• Promote physical activity and access to healthy foods.

Tobacco Use
• Tobacco use typically starts in adolescence; preventing access and marketing is crucial.

Rights of Youth
• International legal documents outline the rights to health and well-being for youth.

Health Status
• De ined by well-being, encompassing physical, mental, and social health.
• Measured using morbidity, mortality, and quality of life indicators.

Wealth Status
• Wealth is the total value of assets minus debts.
• Wealth perception affects individual well-being and happiness more than absolute wealth.

These notes provide a comprehensive overview of health and wellness issues for youth, emphasizing the
importance of mental health, lifestyle choices, social support, and the challenges faced during this critical
period of development.

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