Module-1

Good Health and It’s balance

for positive mindset:
Good Health and It’s balance for positive mindset:
What is Health, Why is Health Very Important Now? – What influences your Health?,
Health and Behaviour, 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 behaviour, 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 – 1

Good Health and It’s balance for positive mindset

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Preamble :

Physical fitness is not the sole basis of being healthy; being healthy means being mentally and
emotionally fit. Being healthy should be part of your overall lifestyle. Living a healthy lifestyle
can help prevent chronic diseases and long-term illnesses. Feeling good about yourself and
taking care of your health are important for your self-esteem and self-image. Maintain a healthy
lifestyle by doing what is right for your body.

Positive thinking and Good Health :

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

Positivity is something that can change somebody’s way of thinking. It can revive someone full of
negativity. Positive thinking or an optimistic attitude, is the process of focusing on the positive side of
any situation. It plays an important role in an individual’s personality, It might affect your physical and
mental health. People who meditate daily are full of life as it upbeats them every day. It doesn’t mean
if you have positive thinking you would ignore your problems, it means facing those problems with a
positive attitude. People with a positive attitude are more liable to live a healthy lifestyle since they
have a more optimistic belief towards the future. Research has demonstrated that positive thinking
helps people to manage mental illness and eases depression, regardless of whether they are generally
optimistic or pessimistic.

The Benefits of Positive Thinking (for Good Health):

• Longer life span
• Less stress and anxiety
• Have better immunity
• Better Cardiovascular condition
• Better Physical and Psychological health
• Good Resistance to common cold
• Better skills to tackle panic causing situations
 The mental benefits may include:
• More creativity
• Greater problem-solving skill
• Clear thinking
• Better mood
• Better coping skills
• Less depression

How to maintain positive thinking for good health:-

1. Maintain a healthy lifestyle:-

Set a goal to work out at least for 30 minutes a day or go for a walk and or a jog. Consuming a healthy
diet will assist to maintain positive thinking.

2. Laugh often:-

When you laugh, you feel less stress even if you are in stressful situations. A little smile or laugh can
boost up your mood and make you feel relaxed. Pursue humor in your busy life.

3. Pen down your daily thoughts:-

Writing down your daily thoughts in journals can make you feel more relaxed and write down what
you are grateful for. Small gratitude towards life or everyday happenings can lead towards positivity.

4. Meditate:-

Meditate regularly because it boosts your concentration level and positivity. If you focus on positive
thinking then negativity will stay away from you.

5. Surround yourself with positive people:-

When you have positive people in your life you can depend upon them for helpful or positive direction.
Negative people fill your life with negativity and will talk in a way that will demotivate you.

6. Balance:-

Balance is very important in leading a healthy personal as well as a professional life. . People get
confused about how to balance both at the same time, and people with negativity lead nowhere. Filling
positive thinking in life is like fuel. hen you think positively, you balance your personal and
professional life perfectly which will reduce stress. This will result in better mental health. Being
optimistic is the key to a successful life. A pessimistic person cannot perform life tasks properly and is
unable to gain its rewards. A Balanced Positive Thinking is the process of establishing ambitions,
potency, stability, and positive thinking skills as a foundation to build physical and psychological
fitness: it takes attention, concentration, loyalty, and reproduction.

7. Mental health:-
People who acquire negativity in their lives are pessimistic and pessimistic people are more likely to
fall sick compared to optimistic people. Positive Thinking is the key to good mental health. When you
think positively you see your life full of possibilities and you are less depressed. Optimistic people
cultivate positive results in every situation. Focusing on positive thoughts rather than negative will help
one to be less predisposed to depression, distress, and other forms of mental distractions. . When
optimists do become depressed, they are more likely to recover more promptly than those who tend to
be pessimistic. Optimists convert challenges into opportunities that make them happy and full of life.

Health versus wellness :

While you cannot choose the state of health, you can consciously choose wellness by living your life
responsibly and taking proactive steps for your well-being.
• Health comprises the diagnosis of a disease/illness, predisposition to a disease, and any
unexpected injury.
• Wellness is an active process of growth and change to reach your fullest health and well-being.
It is associated with actively pursuing activities, making choices and lifestyle changes,
controlling risk factors that can harm a person, focusing on nutrition, having a balanced diet,
and following spiritual practices that lead to holistic health.

Risk factors are actions or conditions that increase a person’s risk of illness or injury. Some of the risk
factors that can be harmful to good health are as follows:
• Smoking: It is a major risk factor for lung cancer and cardiovascular diseases.
• Drinking alcohol: It can cause liver damage, stroke, heart diseases, and cancer.
• Unprotected sex: It spreads sexually transmitted diseases including human immunodeficiency
virus (HIV).
• Extreme physical activity/sports: This may lead to broken bones and other types of injuries.

Definitions :
• 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 Definition of Health?

Health can be defined 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 has an important role in feeling happy, as there are many people who suffer from diseases, but
the health enables them to fight diseases, as a result, they achieve physical fitness and feel comfortable
or enjoy life like any normal person.

Health and Wellness

• Are two different concepts and the meanings are also different.

• The WHO defines health as ’a state of complete physical, mental and social well-being
and not merely the absence of disease or infirmity’.

• WHO defines wellness as “the optimal state of health of individuals and groups,” and
wellness is expressed as “a positive approach to living.”
• Health is a goal and wellness is the active process of achieving it. No health without wellness.

Health Vs Wellness

• One cannot choose the state of health, but can consciously choose wellness by living the
life with responsibly and taking proactive steps for the well-being.

• Health comprises the diagnosis of a disease/illness, predisposition to a disease, and any

unexpected injury.

• Wellness is an active process of growth and change to reach your fullest health and well-being.

• Wellness is associated with actively pursuing activities, lifestyle changes, controlling

risk factors, focusing on nutrition, having a balanced diet, and following spiritual
practices that lead to holistic health.

Wellness
• Wellness gets firmly associated with health and prevention.

• Wellness is the state or quality of being healthy.

Well Being

• Well-being becomes more associated with happiness.

• Well-being is the state of being healthy, happy, or successful.

Risk Factors of Illness or Injury

• Risk factors are actions or conditions that increase a person’s risk of illness or injury.

• Tobacco, Smoking

• Boozing

• Drugs

• Non Hygienic

• Extreme Physical fitness activities.

• Negligence

• Adulterated Food

• Improper Diet and Nutrition

Dimensions of Wellness

Physical

• Physical wellness increases physical fitness; by being physically fit, a person would have
an enhanced ability to prevent illness and diseases.

• Exercise stimulates a healthy mind and body.

• A sedentary lifestyle can be avoided by increasing physical activity in everyday life such
as walking, cycling, walking the dog, taking the steps, and hiking.

• Having good nutrition, eating a balanced diet, drinking sufficient water (eight glasses per
day), and getting adequate sleep promotes a person’s physical wellness.
Intellectual

• Mental exercise and engagement through learning, problem-solving, and creativity

support intellectual well- ness and promote a better attitude.

• People who learn new things and challenge their mind can avoid mental health problems.

Emotional

• A person with emotional wellness can deal with stressful situations. A person who is
aware of their own feelings has good self-esteem, and has empathy toward others’
feelings would have emotional wellness.

Environmental

• Awareness of the role we play in improving our natural environment ratherthan

denigrating it and maintain- ing and living in a healthy physical environment free of
hazards promotes wellness.

Social

• Social circles and support networks are invaluable to the overall well-being of a person.
Relating, interacting, and contributing to a community, establishing good interpersonal
relations, and maintaining long-term relationships with family and friends keep a person
happier and healthier.

WHO Principles - What is Health?

• Health is a state of complete physical, mental and social well-being and not merely the
absence of disease or infirmity.

• The enjoyment of the highest attainable standard of health is one of the fundamental
rights of every human being without distinction of race, religion, political belief,
economic or social condition.

• The health of all peoples is fundamental to the attainment of peace and security and is
 dependent on the fullest co-operation of individuals and States.

• The achievement of any State in the promotion and protection of health is of value to all.

• Unequal development in different countries in the promotion of health and control of

diseases, especially communicable disease, is a common danger.

• Healthy development of the child is of basic importance; the ability to live harmoniously
in a changing total environment is essential to such development.

• The extension to all peoples of the benefits of medical, psychological and related
knowledge is essential to the fullest attainment of health.

• Informed opinion and active co-operation on the part of the public are of the utmost
importance in the improvement of the health of the people.

• Governments have a responsibility for the health of their peoples which can be fulfilled
only by the provision of adequate health and social measures.

Types of Health

• Mental and physical health are probably the two most frequently discussed types of health.

• Spiritual, emotional, and financial health also contribute to overall health.

Medical experts have linked these to lower stress levels and improved mental and physical well-
being.

Physical Health

• A person who has good physical health is likely to have bodily functions and processes
working at their peak and is due to the absence of disease.

• Regular exercise, balanced nutrition, and adequate rest contribute to good health.

• People receive medical treatment to maintain the balance, when necessary.

• Physical well-being is pursuing a healthful lifestyle to reduce the risk of disease.

Scientific Foundations of Health 21SFH19/29

• Minimizing hazards in the workplace

• Practising effective hygiene.

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Connection between Physical and Mental Health

• Good physical health can work in tandem with mental health to improve a person’s overall
quality of life.

• For example, mental illness, such as depression, may increase the risk of drug use
disorders, according to a 2008 study

• This can go on to adversely affect physical health.

Mental Health

• Mental health refers to a person’s emotional, social, and psychological well-being.

• Mental health is as important as physical health as part of a full, active lifestyle.

• It is harder to define mental health than physical health because many psychological
diagnoses depend on an individual’s perception of their experience.

• With improvements in testing, however, doctors are now able to identify some
physical signs of some types of mental illness in CT scans and genetic tests.

Good mental health is not only categorized by the absence of depression, anxiety, or another
disorder. It also depends on a person’s ability to :

• Enjoy life

• Bounce back after difficult experiences and adapt to adversity

• Balance different elements of life, such as family and finances

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 • Feel safe and secure achieve their full potential

Connection between Mental and Physical Health

• A chronic illness affects a person’s ability to complete their regular tasks, it may lead
to depression and stress. These feelings could be due to financial problems or
mobility issues.
• A mental illness, such as depression or anorexia, can affect body weight and overall function.

Summary

• It is important to approach “health” as a whole, rather than as a series of separate factors.

• All types of health are linked, and people should aim for overall well-being and
balance as the keys to good health.

Why Health is So Important?

• Health is the body’s functional and metabolic efficiency, and its ability to adapt to the
physical, mental, and social changes that it is exposed to.

• Health is the opposite of disease, and also means the safety of the body from
physical, social, and mental disorders.

• Health is the factor that helps a person perform his daily life tasks in a correct and right way.

• 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.

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Health is the body's functional and metabolic efficiency, and its ability to adapt to the
physical, mental, and social changes that it is exposed to.
Health is the opposite of disease, and also means the safety of the body from physical,
social, and mental disorders.
Health is the factor that helps a person perform his daily life tasks in a correct and right
way.
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.

The importance of good health in a person’s life is undoubtedly great.

How we can achieve good health and well-being. Let's start!
➤A healthy person is a person who is able to serve himself, his nation and his community.
An unhealthy person who suffers from illness sees him weak and meager, unable to
properly carry out the duties and responsibilities incumbent on him.
When the disease develops, the person becomes dependent on other people and cannot meet
his different needs in life, which affects his psyche as well due to his sense of helplessness
and weakness.
Society is also affected by the presence of the disease among its members, as the
productivity of these patients weakens and they become dependent on society.

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 As for the presence of healthy individuals in society, this means the presence of productive
individuals who possess the power and the ability to give and serve.

➤The importance of health for a person is that it saves him the costs of treatment and the
hassle of going to hospitals.
A healthy person who is far from the disease sees him saving money that he would have
spent on the disease if he neglected his health, so it is always said that "an ounce of
prevention is worth a pound of cure".
You see many governments that are exposed to the spread of epidemics and diseases among
their members spend a large part of the money to buy medications to treat these cases.
You also see governments and societies that are concerned with the safety of their people
focusing on aspects of prevention and health guidance.

➤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.

Finally, a person must consider many matters and behaviors in life in order to avoid
diseases that interfere with his life and to know that illness may be part of the many trials
that a person is exposed to.

Staying healthy has never been so important as the need to remain in good health can have a
positive effect on almost every aspect of our lives. Staying fit can be done in a variety of
ways, including eating lean and healthy meats along with plenty of fruits and vegetables.
Spending a little time each day exercising can help us all to become healthy and avoid the
modern blight of obesity.

Importance of good health in human life :

• A healthy person is a person who is able to serve himself, his nation and his community.

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• The importance of health for a person is that it saves him the costs of treatment and
the hassle of going to hospitals.

• Psychologically healthy people feel comfortable and happy in their lives and enjoy life well.

More on Importance of good health in human life :

• Helps you live longer

• Feel better about yourself

• Life insurance is cheaper

• Lower levels of stress and anxiety

• Limit the desire for the addictive substance

• Better vision by healthy diet and cardio-vascular exercise.

• Lower medical costs

• increase in fertility

• Satisfying life and good self esteem.

How to achieve good health and well being?

• Eating healthy meals

• More vegetables and Fruits in the diet

• Consuming appropriate amount of water

• Regular exercises

• Avoiding obesity and Loosing extra weight

• Maintaining good hygiene

• Good enough sleep

• Prevent substance abuse

• Making better life style choices

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 • Realistic and achievable goal

• Enough money

What influences your Health?

Health and Behaviour

1. Health behaviour refers to actions that an individual engages in that affect their
health either positively or negatively.

2. The actions may be intentional or unintentional, and can promote or detract from the
health of the actor or others.

3. Actions examples - smoking, substance use, diet, physical activity, sleep, risky sexual
activities, health care seeking behaviours, and adherence to prescribed medical
treatments.

4. Addressing health behaviours requires strategies to encourage individuals to engage

in healthy behaviours and access nutritious food, safe spaces to be physically active,
and support to make healthy choices.

Health beliefs
1. What people believe about their health

2. What they think constitutes their health

3. What they consider the cause of their illness and ways to overcome it.
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4. Beliefs are culturally determined, and all come together to form larger health belief systems.

5. The HBM attempts to predict health-related behavior in terms of certain belief patterns.

6. A person’s motivation to undertake a health behavior is categorized : individual

perceptions, modifying factors, and likelihood of action.

How does advertising affect our health?

1. Food industry advertising that targets children and youth has been linked to the increase of
childhood obesity.

2. Advertising by other industries often objectifies girls and women, contributing to body
dissatisfaction, eating disorders, low self-esteem and depression.

3. The concept of “good advertising makes us believe that something is better than
actually is” doesn’t have to do with buying things that we don’t like just because we
saw it on the internet

4. Advertisers think about what consumers want and need, and how they can meet those wants
and needs.

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 Health and society

• Adults who are socially active live longer and are healthier than their more isolated
peers. Social relation- ships are vital to maintaining good health.

• Conversely, social isolation creates health risks. Studies have shown that for patients
with coronary artery disease, social isolation creates added risk of death.

• Good health is an important enabler of positive family and community life.

• It enables people to participate in, and contribute to, society in different ways.

Health and Family

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• Umberson (1987) states that family members influence health behaviours through
indirect and direct control mechanisms.

• Family members may also directly regulate one’s health behaviour by physical
means and supportive be- haviours.

• Every family member can influence another family member’s health attitudes and
behaviours through com- munication.

• Research reveals that critical comments from family members predicts the chance of
relapse in depression, eating disorders, and schizophrenia.

• Family members can support our decision to enact healthier behaviours.

Personality Traits

Health and Personality - Profession

• Through its influence on thoughts, emotions, behaviours, and environments,

personality is one of the best psychological predictors of physical health.

• Personality is measured using the Big Five framework made up of extroversion,

conscientiousness, openness, neuroticism, and agreeableness

• The disordered personality was significantly predictive of worse physical

functioning, role limitations, fa- tigue, and pain.

• In the workplace, your personality affects how you interact with your colleagues,
managers, and clients and it may also have an impact on your earnings potential, your
career trajectory, and job satisfaction.

Disparities of health in different vulnerable groups

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• Health disparities adversely affect groups of people who have systematically
experienced greater obstacles to health based on their racial or ethnic group; religion;
socioeconomic status; gender; age; mental health; cognitive, sensory, or physical
disability; sexual orientation or gender identity; geographic location;

• In India the vulnerable groups that face discrimination include Women, Scheduled
Castes (SC), Scheduled Tribes (ST), Children, Aged, Disabled, Poor migrants, People
living with HIV/AIDS and Sexual Minorities.

Health and Psychology

• Health psychology is the study of psychological and behavioral processes in health, illness,
and healthcare.

• It is concerned with understanding how psychological, behavioral, and cultural factors

contribute to physical health and illness. Psychological factors can affect health
directly.

• Psychological factors can affect health directly.

• The goal of health psychology is to apply health education, information, prevention,

and control in ways that will alleviate patients’ physical symptoms and improve their
lives.

Psychological disorders (Stress and Health - Stress

management

• Stress can be defined as any type of change that causes physical, emotional, or psychological
strain.

• Stress is your body’s response to anything that requires attention or action.

• Signs: Psychological,Emotional, Physical & Behavioural.

Types of Stresses
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• Acute stress is a very short-term type of stress that can either be positive or more
distressing; this is the type of stress we most often encounter in day-to-day life.

• Chronic stress is stress that seems never-ending and inescapable, like the stress of a
bad marriage or an extremely taxing job.

• Episodic acute stress is acute stress that seems to run rampant and be a way of life,
creating a life of ongoing distress.

Eustress is fun and exciting. It’s known as a positive type of stress that can keep you
energized. It’s associated with surges of adrenaline, such as when you are skiing or
racing to meet a deadline.

Coping with Stresses

• Learn to recognize the signs of burnout. High levels of stress may place you at a high
risk of burnout. Burnout can leave you feeling exhausted and apathetic about your
job.

• When you start to feel symptoms of emotional exhaustion, it’s a sign that you need to
find a way to get a handle on your stress.

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 • Try to get regular exercise. Physical activity has a big impact on your brain and your
body. Exercise reduces stress and improves many symptoms associated with mental
illness

• Take care of yourself. Incorporating regular self-care activities into your daily life is
essential to stress management. Learn how to take care of your mind, body, and spirit
and discover how to equip yourself to live your best life.

• Practice mindfulness in your life. Mindfulness isn’t just something you practice for
10 minutes each day. It can also be a way of life. Discover how to live more
mindfully throughout your day so you can become more awake and conscious
throughout your life.

Mindfulness for Spiritual and Intellectual health

personality

• Mindfulness simply means paying attention to the present moment, on purpose, non-
judgmentally.

• Mindfulness can be cultivated through meditation

• It is the only one technique that can increase mental health and well-being.

• Several therapeutic techniques have been based on these practices, such as

mindfulness-based stress reduc- tion and mindfulness-based cognitive therapy.

• One can be mindful, observing their surroundings in the present moment, without being
spiritual

Healthy Lifestyle Benefits:

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

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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 find the below 5 benefits if your long term health is
pursued:
1. 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 difficult, they’re just
different than the ones you currently subscribe to. Remember, life is a practice, not a
performance.

2. 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.

3. 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 influencing the state of our mood.

4. 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.

5. Save money. Leading a lifestyle of healthy behaviors allows for more money
in your pocket by increasing work productivity, eradicating doctor visits, and

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 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 infinite benefits one will receive by way of pursuing a
healthy lifestyle.

Other Important Benefits :

1. Helps You Live Longer
This is one of the most obvious benefits 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.

2. 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 benefits is that living a healthy lifestyle can make you feel more
confident than ever before. Exercising can release hormones to your brain that enhance your
mood and provide you with a sense of euphoria.

3. 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.

4. Control Your Stress

The modern world we live in is undoubtedly stressful, with the ability to switch off from
work being a significant 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.

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

6. 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.

7. Lower Medical Costs

This may seem like a no-brainer, but by staying healthy, your medical bills will be
significantly lower. Lower medical costs will often lead to fewer debts and a higher credit
score.

8. 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.

9. Consider your Self-Esteem

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

Improved mental Health clarity :

10. 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 allparts of
his body, and the safety of all its membranes.

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 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 fit into society are likely to be more content and healthier even in
the most affluent countries.

Improved mental Health clarity :

• Having a healthy body and mind would make you think clearer. Whenever
you’re experiencing a crisis and you need to find out a solution quickly, you’ll
tend to make a wise decision if you’re in good health. This is because being fit
– 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 fighting diseases :

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 • 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.

How to achieve wellbeing :

• Develop and maintain strong relationships with family and friends.
• Make regular time available for social contact.
• Try to find work that you find enjoyable and rewarding, rather than just working
for the best pay.
• Eat wholesome, nutritious foods.
• Do regular physical activity.
• Become involved in activities that interest you.
• Join local organisations or clubs that appeal to you.
• Set yourself achievable goals and work towards them.
• Try to be optimistic and enjoy each day.

Factors that influence wellbeing :

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

• Happy intimate relationship with a partner.

• Network of close friends.
• Enjoyable and fulfilling career.

35
 • 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.
• 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.

36
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 fingers and palms can be moved into your mouth.
This can affect your overall health and cause diseases and infections.

Protect your skin:

Your skin is the first 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, fluctuations, 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 fit 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.

37
Make your lifestyle choices better:
You can understand what you should do to enjoy a healthy, happy life.
Poor lifestyle choices contribute significantly 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 find a way to ratchet down stress and depression.

38
 MCQ Pattern Questions for Practice
==============================
Part – I

1. The World Health Day is celebrated on .

1st March

7th April

6th October

10th December

Sol: (b) 7th April.

2. Cleanliness, physical exercise, rest and sleep are a part of .

Hygiene

Social hygiene

Personal hygiene

None of the above

Sol: (c) Personal hygiene.

(a)Which
3. Sharing food
one of the following is an unhealthy habit?

(b) Bathing twice a day

(c) Drinking boiled water

(d) Eating without washing one’s hand

39
Sol: (d) Eating without washing one’s hand.

1. Which one of the following is not a bacterial disease?

(a) AIDS

Dengue

Measles

All of the above

Sol: (d) All of the above.

5. Which of the following diseases is also called as “Salmonella enterica serotype

Typhi”?

Typhoid

Malaria

Diarrhea

Yellow fever

Sol: (a) Typhoid.

6. Which of the following is the main cause for transmission of the Hepatitis virus?

The bite of a mosquito

Sharing drug needles

Drinking contaminated water

(d) All of the above

Sol: (b) Sharing drug needles.

7. Which of the following statements is true about contamination?

(a) Contamination is caused by the entry of germs by an insect bite

40
(b) Contamination is caused by the entry of germs by an animal bite

(c) Contamination is caused by the entry of germs into drinking water or edible foods.

(d) None of the above

Sol: (c) Contamination is caused by the entry of germs into drinking water or edible
foods.

8. Which of the following diseases is not caused by bacteria?

Typhoid

Poliomyelitis

Tuberculosis

All of the above.

Sol: (b) Poliomyelitis.

9. The main cause of contagious disease is .

Contaminated Air

Contaminated Food

Poor hygienic conditions

All of the above

Sol: (d) All of the above.

10. Which of the following factors is necessary for a healthy person?

(a) Vaccination

(b) Balanced diet

(c) Personal hygiene

(d) All of the above

Sol: (d) All of the above.

41
Part : II
===============================

1. Which of the following components are major nutrients in our food?

Carbohydrates

Lipids and Proteins

Vitamins and Minerals

All of the above

Sol: (d) All of the above.

2. Which of the following food components is required for the growth and
maintenance of the human body?

Proteins

Vitamins

Minerals

Both (a) and (b)

Sol: (d) Both (a) and (b)

3. Which of the following food components give energy to our body?

(a) Proteins

(b) Vitamins

(c) Minerals

(d) Carbohydrates

42
Sol: (d) Carbohydrates.

4. Which of the following food items provides dietary fibre?

(a) Pulses

Wholegrain

Fruits and vegetables

All of the above

Sol: (d) All of the above.

5. Which of the following food products are the best sources of animal proteins?

Milk

Egg

Cheese

All of the above.

Sol: (d) All of the above.

6. Which of the following mineral functions by building strong bones and teeth?

Iodine

Calcium

Iron

Sodium

Sol: (b) Calcium.

7. Egg is a rich source of .

(a) Proteins

43
(b) Vitamins

(c) Minerals

(d) All of the above

Sol: (d) All of the above.

8. Which of the following food components does not provide any nutrients?

Milk

Water

Fruit Juice

Vegetable soup

Sol: (b) Water.

9. Which of the following food items is the best source of plant proteins?

Milk

Egg

Legumes

Cheese

Sol: (c) Legumes.

10. Which of the following food components is rich in fat?

(a) Rice and Maize

(b) Milk, egg and beans

(c) Butter, cheese and oil

(d) None of the above

44
Sol: (c) Butter, cheese and oil.

11. Which of the following statements is false about nutrients in milk?

(a) Milk is a good source of calcium

Milk is a good source of protein

Milk is a good source of vitamin C

Milk is a good source of vitamin D

Sol: (c) Milk is a good source of vitamin C.

Guava, Lemon, Orange and Tomato are rich in .

vitamin A

vitamin B

vitamin C

vitamin D

Sol: (c) vitamin C.

Potatoes, cereals, beans, pulses and oats are rich in .

Proteins

Vitamins

Minerals

Carbohydrates

Sol: (d) Carbohydrates.

14. Which of the following is not a component of food?

(a) Fats

45
(b) Fibres

(c) Water

(d) None of the above

Sol: (d) None of the above.

The most significant and essential mineral required for our body is .

Iron

Sodium

Calcium

All of the above

Sol: (d) All of the above.

==============================================================

46
Part ; III
1. Which of the following statements is correct?
a. Evidence from a variety of social surveys has confirmed the increasingly sedentary lifestyle
of modern society.
b. In 2008, the most common form of occupational and non-occupational physical activity in
England was walking.
c. The most common barriers to doing more physical activity identified by adults in England
were work commitments and a lack of leisure time.
d. all of these
Answer: D
2. Which of the following diseases have been associated with sedentary lifestyle?
a. colon cancer
b. stroke
c. cardiovascular disease
d. all of these
Answer: D
3. Environmental psychologists emphasize the importance of taking which of the following into
consideration when examining behaviour?
a. genetics
b. brain structure
c. physical and social context
d. none of these
Answer: C
4. Which of the following models propose that behaviour, such as physical activity and exercise, is
predicted by intention to engage in such behaviour, which in turn is predicted by the individual’s
attitude towards exercise and the perceived social norm?
a. health belief model
b. theory of reasoned action
c. transtheoretical model
d. none of these
Answer: B
5. Health compromising behaviors are commonly seen in Answer:people from
A. high class
47
B. middle class
C. low class
D. none of these
Answer:C. low class

6. Alcohol consumption has been linked to

A. liver cirrhosis
B. high blood pressure
C. stroke
D. all of the above
Answer: D. all of the above
7. When findings are difficult to generalize to the world outside of the laboratory, we say the
research is lacking in validity.
a. ecological
b. economical
c. empirical
d. experimental
Answer: A
8. More research is necessary to confirm the assumption that cause positive changes to
quality of life.
a. lifestyle changes
b. research findings
c. survey data
d. questionnaire responses
Answer: A
9. Which of the following processes are important in explaining obesity?
a. food environment
b. physical activity
c. individual psychology
d. all of these
Answer: D
10. Obesity is caused by an increase in .
a. adiposity
b. epidosity
48
 c. ediposity
d. apidosity
Answer: A
11. The formula for the body mass index is .
a. a person’s weight in kilograms squared divided by the square of his/her height in meters
(kg2/m2)
b. a person’s weight in kilograms squared divided by his/her height in meters (kg2/m)
c. a person’s weight in kilograms divided by his/her height in meters (kg/m)
d. a person’s weight in kilograms divided by the square of his/her height in meters (kg/m2)
Answer: D
12. Which of the following health communication style makes use of the patient’s knowledge and
experience?
a. doctor-centred communication
b. patient-centred communication
c. practitioner-centred communication
d. none of these
Answer: B
13. Which of the following charters defined health promotion as ‘the process of enabling people to
increase control over, and to improve, their health’.
a. Charter of the United Nations (1945)

b. Tokyo Charter (1946)

c. Ottawa Charter (1986)
d. none of these
Answer: C
14. This approach to health promotion aims to improve and promote health by addressing
socioeconomic and environmental determinants of health within the community.
a. behaviour change approach
b. community development approach
c. biomedical approach
d. none of these
Answer: B
15. This approach to health promotion is synonymous with health education as it aims to increase
individuals’ knowledge about the causes of health and illness.
a. behaviour change approach
49
 b. community development approach
c. biomedical approach
d. none of these
Answer: A
16. Which of the following is a characteristic of the community development approach to health
promotion?
a. Improving individual attitudes and beliefs are key to successful health promotion.
b. There is a close relationship between individual health and its social and material contexts,
thus are relevant when developing initiatives for change.
c. Individuals need to change personal behaviour rather than to change the environment to
promote health.
d. all of these
Answer: B
17. Who proposed the biopsychosocial model?
a. Freud
b. Sontag
c. Engel
d. none of these
Answer: C
18. In H.J. Eysenck’s twentieth-century theory of personality, how did he reinterpret the classical
phlegmatic temperament?
a. stable extravert
b. stable introvert
c. unstable extravert
d. unstable introvert
Answer: B
19. HIV is a retrovirus that infects and colonizes cells in the .
a. immune system
b. immune system and the central nervous system
c. endocrine system
d. immune system and endocrine system
Answer: B
20. In 2015, the global prevalence of HIV infection was .
a. 0.2%
50
 b. 0.4%
c. 0.6%
d. 0.8%
Answer: D
21. In , blood glucose homeostasis ceases to function because the beta cells of the
pancreatic islets are destroyed.
a. type 1 diabetes mellitus
b. type 2 diabetes mellitus
c. gestational diabetes
d. both type 2 diabetes mellitus and gestational diabetes
Answer: A
22. Which year did the World Health Organization first express the right to health as a fundamental
human right?
a. 1946
b. 1952
c. 1987
d. 2000
Answer: A
23. The influence of families, schools and neighbourhoods in explaining social inequalities in
health can be categorised in which of the following systems?
a. microsystem
b. mesosystem
c. exosystem
d. macrosystem
Answer: A
24. Which philosopher was central to the conceptualization of human beings as composed of mind
and body?
a. John Locke
b. Plato
c. Rene Descartes
d. Confucius
Answer: C
25. The WHO report in 2013 estimated that tobacco will kill as many as people this century
if the WHO Framework Convention on Tobacco Control is not implemented rapidly.
51
 a. 2 billion
b. 1 billion
c. half a billion
d. quarter of a billion
Answer: B
Part II

Module - 2

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.
Chapter 2

Building Healthy Life Style for Better

Future

Developing Healthy Diet for Good Health

• Prepare most of your meals at home using whole or minimally processed foods.

• Choose from a variety of different proteins to keep things interesting.

• Make an eating plan each week.

• Choose recipes with plenty of vegetables and fruit. Your goal is to fill half your plate with vegetables and
fruit at every meal.

• Choose brightly colored fruits and vegetables each day, especially orange and dark green vegetables

• Avoid sugary drinks and instead drink water.

• Lower-fat, unsweetened milk is also a good way to stay hydrated.

• Eat smaller meals more often. Eat at least three meals a day with snacks in between.

• When you wait too long to eat you are more likely to make unhealthy food choices.

Healthy Diet
• Fruit and vegetables: A wide variety of fruit and vegetables should be eaten and preferably five or more
servings should be eaten per day.

• Bread, pasta, other cereals and potatoes: Plenty of complex carbohydrate foods should be eaten, preferably
those high in fibre.

• Meat, fish and alternatives: Moderate amounts of meat, fish and alternatives should be eaten and it is recom-
mended that the low fat varieties are chosen.

21
Scientific Foundations of Health 21SFH19/29

• Milk and dairy products: These should be eaten in moderation and the low fat alternatives should be chosen
where possible.
• Fatty and sugary foods: Food such as crisps, sweets and sugary drinks should be eaten infrequently and in
small amounts.

Food Pyramid

Tips - Healthy Diet for Good Health

• Eating lots of vegetables and fruit
– This is one of the most important diet habits. Vegetables and fruit are packed with nutrients (antioxi-
dants, vitamins, minerals and fibre) and help you maintain a healthy weight by keeping you full longer.
– Fill half your plate with vegetables and fruit at every meal and snack.
• Choosing whole grain foods
– Whole grain foods include whole grain bread and crackers, brown or wild rice, quinoa, oatmeal and
hulled barley. They are prepared using the entire grain. Whole grain foods have fibre, protein and B
vitamins to help you stay healthy and full longer.
– Choose whole grain options instead of processed or refined grains like white bread and pasta.
– Fill a quarter of your plate with whole grain foods.

• Eating protein foods - Every day

– Protein foods include legumes, nuts, seeds, tofu, fortified soy beverage, fish, shellfish, eggs, poultry,
lean red meats including wild game, lower fat milk, lower fat yogurts, lower fat kefir and cheeses lower
in fat and sodium.

22
Scientific Foundations of Health 21SFH19/29

– Protein helps build and maintain bones, muscles and skin.

– Try to eat at least two servings of fish each week, and choose plant-based foods more often.
– Dairy products are a great source of protein. Choose lower fat, unflavoured options.
– Fill a quarter of your plate with protein foods.
– Limiting highly and ultra-processed foods
• Some minimally processed foods are okay
– These are foods that are slightly changed in some way but contain few industrially made additives.
– Minimally processed foods keep almost all of their essential nutrients.
– Some examples are: bagged salad, frozen vegetables and fruit, eggs, milk, cheese, flour, brown
rice, oil and dried herbs.
• Making water your drink of choice
– Water supports health and promotes hydration without adding calories to the diet.
– Sugary drinks including energy drinks, fruit drinks, 100% fruit juice, soft drinks and flavored coffees
have lots of sugar and little to no nutritional value. It leads to weight gain.
– Even though the fruit juice has vitamins and minerals, it has more sugar than the fruit and less fiber. It
is not alternative to fruits.
– When safe drinking water is not available, quench your thirst unsweetened lower-fat milk, and previ-
ously boiled water.

• A healthy diet helps to protect against malnutrition in all its forms, as well as non communicable diseases
(NCDs), including such as diabetes, heart disease, stroke and cancer.
• Unhealthy diet and lack of physical activity are leading global risks to health.
• Healthy dietary practices start early in life- fosters healthy growth and improves cognitive development, and
may have longer term health benefits such as reducing the risk of becoming overweight or obese.
• Energy intake (calories) should be in balance with energy expenditure.

Food and Health

Food
• FOOD is the means that nourishes the body.
• Food may also be defined as any substance eaten or drunk which meets the needs for energy, body building,
regulation and protection of the body.
• Food is the material from which our bodies are made.
• Eating right kind of food in right amounts ensures good nutrition and health.

Nutrition
• Nutrition - is food at work in the body. It includes everything that happens from eating food to its usage in
various functions of body.
• Nutrients are components of foods needed for body in adequate amounts for proper growth, reproduction
and leading normal life.
• The science of nutrition deals with what nutrients we need, in what quantity, how to get them and how the
body utilizes them.
• Adequate, optimum and good nutrition – indicates the right amount and proportion of nutrients for proper
utilization for achieving highest level of physical and mental health.

23
Scientific Foundations of Health 21SFH19/29

Nutritional Status
• Nutritional status – state of the body as a result of foods consumed and their utilization by the body. Nutri-
tional status can be good, fair and poor.

• Good nutritional status – characterized by an alert, good natured personality, a well developed body with
normal weight for height, well developed and firm muscles, healthy skin, reddish pink colored eyelids and
membranes of mouth, good layer of subcutaneous fat, clear eyes, smooth and glossy hair, good appetite and
excellent general health which is recognized by stamina to work, regular meal time, sound sleep, normal
elimination and resistance to disease.
Physiological
• Food provides energy. Body needs energy to sustain involuntary p

Malnutrition
Malnutrition – undesirable kind of nutrition leading to ill health. It results from lack, excess or
imbalance of nutrients in the diet. It includes both under and over nutrition. Under nutrition is a
state of insufficient supply of essential nutrients.

Malnutrition can be primarily due under nutrition or secondorily dut to error in metabolism. The
interaction between nutrients or nutrients and drugs used for treatment.

Over Nutrition and Diet

Over nutrition refers to an excessive intake of one or more nutrients which creates a stress on
bodily func- tions.

Diet – refers to what ever is eaten or drunk each day. It includes normal diet that is consumed
either individually or in groups. Diets may be modified for making it suitable for sick individuals
as a part of treatment – therapeutic diets

Functions of Food

rocesses essential for continuing life. Itis also required for various activities like professional, household
and recreational activities.

• Another important function is body building. Food eaten helps to maintain the body structure and helps in
repair of worn out tissues

24
Scientific Foundations of Health 21SFH19/29

• Food regulates the activities of the body including – heart beat, maintaining body temperature, muscle con-
traction, water balance, blood clotting and removal of waste products from the body.

• Food helps in improving the immune system and improves resistance power of the body.

Social
• Food has always been the central part of our existence, social cultural and religious life.

• Special foods are distributed during religious functions in homes, temples, churches etc.

• Feasts are given in different stages of life like birth, cradle ceremony, birthdays, marriages etc. many feasts
call for feeding specific segment of people.

• Certain menus are associated with specific foods in each region.

• Food has been used as expression of love friendship and social acceptance

• Food is also used to express happiness like success in exams, job, marriages, birth of a babyetc.

• Food for get togethers, meetings or functions should be planned in a proper manner to bring people together.

Psychological
• In addition to physical and social needs, food must satisfy certain emotional needs.

• It includes a sense of security, love and attention.

• Familiar foods usually make us feel secure.

• Sharing of food is a token of friendship and acceptance.

• In a friendly gathering we try unfamiliar foods and thus enlarge our food experiences.

• Anticipating needs and fulfilling these are expressions of love and attention.

• These sentiments are the basis of the normal attachment to mother’s cooking or home food.

• If the foods included are unfamiliar or not tasty, then even nutritionally balanced foods may not be satisfac-
tory.

• Planning meals must be such that it is nutritionally adequate and also enjoyable.

Nutritional Guidelnes for Good Health and Well beingness

Fruits and Vegetables (WHO)
Eating at least 400 g, or five portions, of fruit and vegetables per day reduces the risk of NCDs(Non Com-
municable Diseases) and helps to ensure an adequate daily intake of dietary fiber.
Fruit and vegetable intake can be improved by:

• Always including vegetables in meals;

• Eating fresh fruit and raw vegetables as snacks;

• Eating fresh fruit and vegetables that are in season; and

• Eating a variety of fruit and vegetables.

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Scientific Foundations of Health 21SFH19/29

Fats (WHO)
Reducing the amount of total fat intake to less than 30% of total energy intake helps to prevent unhealthy
weight gain. The risk of developing NCDs is lowered by :

• Reducing saturated fats to less than 10% of total energy intake;

• Reducing trans-fats to less than 1% of total energy intake; and

• Replacing both saturated fats and trans-fats with unsaturated fats.

The Saturated fat and industrially-produced trans-fat intake, can be reduced by:

• Steaming or boiling instead of frying when cooking.

• Replacing butter and ghee with oils rich in polyunsaturated fats (soybean or sunflower oils).

• Eating reduced-fat dairy foods and lean meats, or trimming visible fat from meat.

• Limiting the consumption of baked and fried foods, and pre-packaged snacks and foods (e.g. doughnuts,
cakes, pies, cookies, biscuits and wafers) that contain industrially-produced trans-fats.

Salts (WHO)
Most people consume too much sodium through salt around 9–12g per day and not enough potassium (less
than 3.5 g). High sodium intake and insufficient potassium intake contribute to high blood pressure, which
in turn increases the risk of heart disease and stroke.

• Salt intake to the recommended level of less than 5 g per day.

• Not having salt or high-sodium sauces and condiments on the table.

• Limiting the consumption of salty snacks.

• Choosing products with lowe sodium content.

• People should be encouraged to check nutrition labels to see how much sodium is in a product before
purchasing or consuming it.

• 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 benefits

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, flavored water, energy and sports drinks, ready-to-drink tea, ready-to-drink coffee and flavored milk
drinks.

• Eating fresh fruit and raw vegetables as snacks instead of sugary snacks.

26
Scientific Foundations of Health 21SFH19/29

BMI Weight Status

Below 18.5 Under Weight
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 = weigkı (kg)
2 .
(keigkıin (N))

• Imperial System : BMI = weigkı (lb)

2 × 703
(keigkı (inckex))

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
• Type 2 diabetes

• High blood pressure

• Heart disease

• Stroke

• Sleep apnea

• Metabolic syndrome

• Fatty liver diseases

27
Scientific Foundations of Health 21SFH19/29

• Osteoarthritis

• Kidney disease

• Gallbladder disease

• Emotional and Social problems

Treatments
Healthy eating plan and regular physical activity.

Weight-management programs : lose weight or keep from regaining lost weight.

Medication

Weight-loss devices : Gastric Band, Gastric Balloon Systems,Gastric Emptying Systems.

Weight-management devices : Oral Removable Palatal Space Occupying Device, Ingested, Transient, Space
Occupying Device.

Bariatric surgery.

Eating Disorders
Disorder is An illness that disrupts normal physical or mental functions Eating disorders are a range of

psychological conditions that cause unhealthy eating habits to develop. They might start with an obsession
with food, body weight, or body shape. The types of Eating Disorders are
1. Anorexia Nervosa
2. Bulimia Nervosa

3. Binge eating disorder

4. Pica

5. Rumination disorder

6. Avoidant/restrictive food intake disorder

7. Other disorders: Purging Disorder, Night Eating syndrome

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Scientific Foundations of Health 21SFH19/29

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 behaviours to avoid gaining weight, despite being under-
weight

• A relentless pursuit of thinness and unwillingness to maintain a healthy weight

A heavy influence of body weight or perceived body shape on self-esteem

A distorted body image, including denial of being seriously underweight

Serious weight loss: 15% below the normal weight (BMI is <= 17.5)

The weight loss is induced by avoidance of fattening foods.

Amenorrhea in women and loss of sexual interest in men

Use excessive exercise or appetite suppressants.

Bulimia Nervosa
Common symptoms of Bulimia Nervosa include

Alternating periods of starvation Use appetite suppressants

There is a self-perception of being too fat with a fear of too fat.

Recurrent episodes of overeating in which large amounts of food are consumed in short periods oftime.

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
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.

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 Scientific Foundations of Health 21SFH19/29

• feeling a lack of control during episodes of binge eating feelings of distress, such as shame, disgust, or guilt,
when thinking about the binge eating behavior

• No use of purging behaviours, such as calorie restriction, vomiting, excessive exercise, or laxative or diuretic
use, to compensate for the binging

Pica
Pica disorder highlights
Pica is another eating disorder that involves eating things that are not considered food.

Individuals with pica crave non-food substances, such as ice, dirt, soil, chalk, soap, paper, hair, cloth, wool,
pebbles, laundry detergent, or cornstarch.

Pica can occur in adults, as well as children and adolescents. That said, this disorder is most frequently
observed in children, pregnant women, and individuals with mental disabilities

Rumination disorder
Rumination disorder condition

Rumination disorder can affect people at all stages of life. People with the condition generally regurgitate the
food they’ve recently swallowed. Then, they chew it again and either swallow it or spit it out.

Eating Disorders Occurance

Who suffers from eating disorders?

• Eating disorders are most common in teenagers or young adults, but can also affect almost anyone.

• Higher in females than males (males almost half of females)

• People of all ages, backgrounds, body weights, and ethnicity can be affected by eating disorders.

• Although common in teenage women, men and boys can also be vulnerable.

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• People sometimes have eating disorders without their families or friends ever suspecting that they have a
problem.

• Aware that their behaviour is abnormal, people with eating disorders may withdraw from social contact, hide
their behaviour, and deny that their eating patterns are problematic.

Physical activity recommended by WHO Adults 18 to 65 years

• At least 150 minutes of moderate-intensity physical activity or at least 75 minutes of vigorous-intensity
physical activity or an equivalent combination throughout the week.

• Physical activity includes leisure time physical activity (walking, dancing, gardening, hiking, swimming),
transportation (e.g. walking or cycling), occupational (work), household chores, play, games, sports or
planned exercise, in the context of daily, family, and community activities.

• For additional health benefits, adults should increase their moderate-intensity physical activity to 300 min-
utes per week, or at least 75 minutes of vigorous–intensity physical activity throughout the week or an
equivalent combination of moderate- and vigorous- intensity activity.

• Muscle-strengthening activities should be done involving major muscle groups on 2 or more days a week.

• Aerobic activity should be performed in bouts of at least 10 minutes duration.

Types of Physical Activities

Moderate intensity physical activity
Requires a moderate amount of efforts and accelerates the heart rate.

• Brisk walking

• Dancing

• Gardening

• House work and domestic chores

• Water aerobics

• Bicycling slower than 10 miles per hour

• General building tasks (roofing, thatching, painting)

• Active involvement in games/ sports with children/ walking domestic animals

• Carrying/ moving moderate loads (<20kg)

Vigorous-intensity Physical activity

Requires a large amount of efforts with rapid breathing and substantial increase in heart rate.

• Race walking, jogging, or running, Walking/ climbing briskly up a hill

• Fast swimming

• Aerobics

• Fast Bicycling

• Jumping rope

• Heavy gardening (continuous digging)

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• Hiking uphill or with a heavy backpack

• Competitive sports and games (traditional games, football, volleyball, hockey, basketball)
• Carrying /shifting heavy loads (>20 kg)

Fitness Components of Health

A well-balanced exercise activities address all health-related components of fitness.
1. Body composition : It is the amount of fat mass compared to lean muscle mass, bone and organs.
2. Flexibility: is the ability of each joint to move through the available range of motion for a specific joint.

3. Muscular strength :It is the amount of force a muscle can produce. Examples would be the bench press, leg
press or bicep curl.
4. Muscular endurance :It is the ability of the muscles to perform continuous without fatiguing. Example:The
sit up test is most often used to test muscular endurance.
5. Cardio-respiratory endurance :It is the ability of the heart and lungs to work together to provide the needed
oxygen and fuel to the body during sustained workloads. Examples would be jogging, cycling and swim-
ming, Cooper Run.

Wellness and Physical Function

• Physical function is the ability to perform both basic and instrumental activities of daily living, and the ability
of older adults to reside in the community depends to a large extent on their level of physical function.

• Being active helps maintain healthy bones, muscles and joints. Physical activity decreases the risk of some
health problems such as heart disease, stroke, diabetes, and high blood pressure. Exercising helps reduce
feelings of anxiety and depression, helps prevent and manage stress, and promotes mentalwell-being.
• Physical wellness is the ability to maintain a healthy quality of life that allows us to get through our daily
activities without undue fatigue or physical stress.

• The physical component of wellness involves the ability to carry out daily tasks, develop cardio respiratory
and muscular fitness, maintain adequate nutrition and a healthy body fat level, get adequate sleep, and avoid
abusing alcohol and other drugs or using tobacco products.

MCQ Questions :

Part : I
1. What is the essential first step to a healthier lifestyle?
a. taking more vitamins
b. making the decision to be abstinent from street drugs
c. exercising regularly to the point of exhaustion
d. none of the above

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2. If you don’t cope well with stress, it can:

a. increase your susceptibility to infection
b. increase your risk for heart disease
c. interfere with good decision making
d. all of the above

3. Even if the cause of what is stressing you is out of your control, you know that:
a. you always have control over your response to the stress
b. you can protect your health by doing relaxation exercises
c. you may be able to redefine it as something you can control
d. all of the above

4. To prevent food borne illnesses:

a. eat only raw meat, fish, and eggs
b. eat canned food even if the cans have bulges or dents
c. wash everything thoroughly—hands, utensils, cutting boards
d. always thaw frozen food at room temperature

5. Which of the following statements is included in the FDA Dietary Guidelines?

a. choose a variety of fruits and vegetables daily
b. choose a variety of grains daily, especially whole grains
c. choose a diet low in saturated fat and cholesterol
d. all of the above

Part : II
1. How many minutes should an average person walk a day?

30 minutes
40 minutes
20 minutes

2. An apple a day

keeps the doctor away

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keeps all the troubles away

keeps you awake whole day

3. Which vitamin is good for eyes?

Vitamin D
Vitamin K

Vitamin A

4. What is the recommended daily water intake?

0.5 Liters
1 Litre
2 Liters

5. What are the general sleep requirements for an adult?

8 to 12 hours
12 to 14 hours
7 to 9 hours

6. Why do people have to use bath salts?

To heal wounds
To relax and sleep better

To soften the skin

7. What is usually recommended as a self care tip for depression?

Sleeping for less that 7 hours Active

lifestyle
Eating 100 extra calories

8. How do puzzles help you?

They help you learn numbers
They help exercise the brain They
are a time pass
9. When must you brush your teeth if you brush them only once a day?

Right after dinner

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At night before you sleep

In the morning

10. Ho w often you must have a routine b ody checkup?

Once in 10 years
Once a year
Once in 5 years

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Part III Module 3

Creation of Healthy and caring relationships :

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 behaviours
through social engineering,

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Creation of Healthy and caring
relationships

Building communication skills (Listening and speaking)

Communication and its essence

• Communication is the art of transmitting information, ideas and attitudes from one person to another.

• Communication is the process of meaningful interaction among human beings.

• Personal process

• Occurs between people

• Involves change in behavior

• Means to Influence others

• Expression of thoughts and emotions throug words and actions.

• Tool for controlling and motivating people.

• It is a social and emotional process.

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Communication Skills
• Sender: The person who conceptualized the idea and wants it delivered to the recipient.

• Encoding: The way the information is described or translated into a message.

• Message: The idea, fact or opinion that the sender wants to communicate.

• Communication channel: The method of delivering the message.

• Noise or Distraction: Hinders successful [Link] : Psychological, Physical, Environmental

and Semantic.

• Receiver: The target audience of the message.

• Decoding: The interpretation of the message.

• Feedback: The response or action a receiver takes after decoding a message.

Goals of Communication
• To inform – you are providing information for use in decision making

• To persuade – to reinforce or change a belief about a topic

• To build relationships – some messages that you send may have the goal of building good will between you
and the other person.

• For Perfect/Effective - Communication

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• 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
1. Psychological Barriers
2. Physical Barriers
3. Emotional Barriers
4. Attitudinal Barriers
5. Cultural Barriers
6. Language Barriers
7. Gender Barriers
8. Interpersonal Barriers

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How to improve Communication

• 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

Friend
"a person with whom one has a bond of mutual affection, typically one exclusive of sexual or family rela-
tions"

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

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

• A 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, neighbour, 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.

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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 significant role in promoting overall health.

• Development of Social Skills

• Better Cooperation

• Better Problem solving abilities

• Better Communication

• Better Academic outcomes

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