Health and Wellness Concepts

Course Objectives

• The course, BSFHK158, aims to teach students about health and wellness
• BSFHK158 also aims to teach students how to develop balance for a positive mindset
• This course looks to enable the development of healthy lifestyles
• BSFHK158 looks at building healthy and caring relationships
• BSFHK158 looks to enable students to avoid risks and harmful habits
• BSFHK158 will teach students how to prevent harmful diseases

Module 1: Good Health and Its Balance for Positive Mindset

• Being healthy includes mental and emotional wellness beyond physical fitness
• Healthy lifestyle choices can prevent chronic diseases and long-term illnesses
• Positive self-esteem and self-image get boosted by taking taking care of yourself
• Sustaining overall well-being involves making choices that support the body

Positive Thinking and Good Health

• Positivity uplifts even the most negative mindsets
• Focusing on the positive can boost both mental and physical well-being
• Meditation renews energy daily
• A positive outlook promotes healthy lifestyles, and helps people manage mental illness and depression

Benefits of Positive Thinking for Good Health

• Positive thinking can result in a longer life span
• Positive thinking can reduce stress and anxiety
• Better immunity can be a result of positive thinking
• Positive thinking can create better cardiovascular condition
• Physical and psychological health can be improved from positive thinking
• Resistance to the common cold can be improved from positive thinking
• Skills to tackle panic causing situations are improved
• Positive thinking can lead to more creativity
• Positive thinking leads to greater problem-solving skills
• Positive thinking enables clearer thinking
• Positive thinking improves mood
• Positive thinking enables better coping skills
• Reduced depression

Maintaining a Healthy Lifestyle

• It is recommened to set a goal to exercise for at least 30 minutes daily
• Balanced diets support a positive mindset
• Laughing can reduce stress, even in tough situations
• Smiling and humor can improve your mood
• Writing in a journal can relieve stress and foster positivity
• Regular meditation concentrates the mind and improves positivity
• Focusing on positive thoughts keeps negativity at bay
• Positive relationships provide support and encouragement
• Negative influences can drain motivation and increase stress
• Balancing personal and professional life can reduce stress
• Mental health and balance are improved with positive thinking
• Physical and psychological resilience are built with an optimistic mindset

Health vs. Wellness

• Health encompasses disease diagnosis, predisposition, and injuries.
• Wellness is focused on growth, lifestyle changes, and holistic health.
• Wellness involves conscious actions, balanced nutrition, and spiritual practices.
• Risk factors for health include smoking; alcohol consumption; unprotected sex; and extreme physical activity/sports.
• Emotion is a subjective state of mind, a reaction to internal or external stimuli.
• Intellect is a person's mental abilities for reasoning and understanding objectively.
• Psychological factors include things arising in mind, related to mental and emotional wellbeing.
• Physiological is about the body, its parts, and their functioning.
• Spiritual factors relate to the soul or human spirit, not material or physical things.
• Health is defined as complete physical, mental, social, and spiritual well-being

WHO Definition of Health and Wellness

• Health is a state of complete physical, mental, and social well-being, not merely the absence of disease
• Wellness is the optimal state of health, a positive and proactive approach to living
• Government is responsible for their population's health through adequate health and social measures.
• Public awareness and participation are crucial for health improvement.

Types of Health

• Optimal functioning of bodily systems, absence of disease is physical health
• Mental health includes emotional, social, and psychological well-being
• Spiritual, emotional, and fiancial health: are other types of health related to overall well-being and reducing stress.
• Good physical health supports mental well-being, mental illnesses can negatively affect physical health.
• Good health is essential for a productive and fulfilling life, minimize treatment costs and hospital visits
• Good health can increases longevity, resilience, self-esteem, and reduces stress and encourages positive societal contributions and relationships

Achieving health and wellness

• Diet can impact health and well-being
• Regular exercise supports physical health and well-being
• Water keeps muscles and joints working and may save you money
• Reduce calorie, fat and sugar intake for weight loss
• Wash your hands frequently to avoid germs
• Protect you skin from the elements
• Enough sleep enables the body to repair and be ready
• Prevent drinking and smoking habits

Influences on Health

• Health behavior includes things like diet, exercise, sleep, and substance use.
• Health beliefs includes how culture influences perceptions of health and illness
• Advertising can relate to issues like childhood obesity, body dissatisfaction, and mental health.

Health and Society

• Family dynamics and relationships can influence behaviors and support or hinder health progress
• Social relationships enhance health, while isolation increases health risks.
• Personality traits (e.g., extroversion, conscientiousness) affect health outcomes
• Poor personality health correlates with worse physical and mental functioning.

Health Disparities and Health Psychology

• Health outcomes are influenced by race, socioeconomic status, age, and gender
• Vulnerable groups in India include: Women, SC/ST, children, disabled, poor migrants, and sexual minorities
• Alleviating physical symptoms and enhancing patient lives are a key goal for health psychology
• psychological factors are central to determining health, illness, and healthcare

Stress

• Stress can be categorized in one of three ways
  • Acute: Short-term, day-to-day stress
  • Chronic: Long-term, inescapable stress
  • Episodic acute: Frequent, recurring stress
• Mindfulness, regular exercise, and good self-care, helps with management

Mindfulness for Spiritual and Intellectual Health

• Meditation cultivates mindfulness, reduces overall stress, and supports mental health.
• Being present without judgment enhances mental well-being
• Living a healthy lifestyle can help you feel better

Bene5its of pursuing a Healthy Lifestyle

• Increased life-force energy, physical body energy will respond negatively when inundated with poor-quality foods, chemicals, and long-term stress.
• Reduced risk of contracting diseases like physical body dis-ease occurs when it's stressed, nutritionally imbalanced, and/or neglected with respect to self-care
• Increases the amount of neurons in the gut, resulting in increased happiness, and less depression
• Increases the amount of self worth one has as a result of mood shifts
• Savings money through increased work productivity

Additional Important Bene5its

• Can prolong and increase your lifespan
• You begin to feel better about yourself
• Access to cheaper life insurance
• Ability to have more stress control
• Avoidance of negative additctions
• Sight protection improvements

Health and Society

• People who fit into society are likely to be more content and healthier
• Health improvements constitutes 24% of full income growth in low- and middle- income countries.
• Staying fit improves mental health and overall clarity

Influencing Wellbeing

• Happiness researchers found the following factors enhance a person's wellbeing:
  • Appy intimate relationship with a partner
  • Network of close friends
  • Enjoyable and fulfilling career
  • Regular exercise and nutritional diet
  • Enough sleep
  • Spiritual or religious beliefs
  • Optimistic outlook and sense of purpose in life
  • Realistic and achievable goals
  • Intimate relationships, sense of belonging

Getting Good Health

• Eating healthy such as adding fruits and vegetables is crucial to proper well-being
• Washing your hands before eating stops the body getting infected
• Protectting your skin is crutial to keep your body in good defense
• The body utilizes good sleep to repair and be ready
• Prevent substance abuse as tobacco, alcohol, caffeine and sugary drinks are harmful

Module-2: Building of Healthy Lifestyles for Better Future

• Use Minimally processed foods and make a weekly meal is essential for preparing healthy meals at home
• Aiming for colorful plates that consist of mainly orange and green vegetables is also important
• Eat a variety of proteins (e.g., Rish, legumes, lean meats) to get a balanced diet
• Limiting intake of Sugary and Processed Foods is essential in consuming better diets
• Minimize consumption of sugary drinks, processed snacks, and fried foods
• Eating Smaller, Regular Meals throughout the day prevent people from overeating
• Balance needs to be at the core of your diet as this helps with long-term disease prevention

Nutrition Tips from WHO

• Aim for 400 grams or Rive servings of fruits and vegetables daily for nutrition requirements
• Limit total fat intake to under 30% of daily energy, with saturated fats under 10% and trans-fats under 1%
• Opt for steaming during cooking
• Use oils like soybean and sunRlower instead of butter or ghee, and trim fats
• Cooking with oils maintains overall vitality and balanced body functions

Salts (From WHO)

• Most people consume too much sodium from salt; around 9–12g per day
• Salt intake should be less than 5 g per day
• High sodium intake and insufficient potassium intake contribute to high blood pressure
• High blood pressure (BP) increases the risk of heart disease and stroke
• Not eating salt, limiting salty snacks, and checking lower sodium products help in avoiding high salt consumption
• Mitigating negative effects of elevated consuming fruit and vegetables increases Potassium

Sugars (From WHO)

• In both adults and children, minimize free sugars to less than 10% of total energy intake with intake would provide health benefits
• The consumption of high sugar products increase dental carries and contributes to unhealthy weight gain, which can lead to overweight and obesity
• The consumption of foods and drinks containing high amounts of sugars should be limited from the diet
• Instead of consuming sugary snacks, eating fresh fruit is recommended

BMI

• An international system of units (SI) is used when measuing it
• The formula can be written like so: BMI = weight in kg/(Height in meter)2
• Under Weight: A BMI with a score below 18.5
• A normal weight BMI score is between 18.5 ro 24.9
• Someones who is over weight has a BMI score that measures between 25 to 29.9
• Measurements from 30 t0 35 is considered in the Obese range
• Over 35 in morbid obesity

Obesity and Overweight Disorders

• Overweight or obese are both terms for having more body fat than what is considered healthy
• Identifying people who are at risk for health problems from too much fat is related to terms
• The term "obese" generally indicates higher amount of body fat than "overweight"
• High BMI indicates high body fat

Common diseases caused by Obesity

• Obesity has a range of causes, including, but not limited to: Type 2 diabetes; High blood pressure; Heart disease and Stroke
• Obesity may induce Sleep apnea, Metabolic syndrome, Fatty liver diseases; Osteoarthritis, Kidney disease and Gallbladder disease
• Encompasses both Emotional and social problems
• Bulimia Nervosa has over eating complications
• Rumination disorder: eating and vomiting or diarrhea

Anorexia and Bulimia

• Includes Being considerably underweight compared with similar age and height restriction of eating patterns
• An intense fear gaining weight and maintaining an unhealthy weight
• A eating disorder characterized by a cycle of binge eating followed by compensatory behaviors to prevent weight gain can result in serious consequences

Binge Eating Disorder and Pica

• Eating rapidly in secrecy which can be very uncomfortable
• A strong desire with a sense of compulsion to eat
• Pica is marked by persistant one moth consumption

Physical Axtivity Recommendation by WHO for Adults (18-65)

• 150 minutes of moderate intensity
• 75 minutes of high intensity
• For high benefits, 300 minutes of moderate

Types of activities

• Leisure activities: walking, dancing, gardening, hiking, swimming
• Occupational: work-related movement
• Household chores and community activities
• Sports or planned exercise
• Muscl 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.
• Bicycling slower than 10 mph and active play with children or pets

Module 3: Creation of Healthy and Caring Relationships

• Communication enables meaningful interactions
• To provide essential information that supports decision-making to inform
• Effective communication helps to build relationships and influence others
• To persuade one needs to reinforce, or encourage a change in beliefs, opinions, or actions related to a particular topic

Friendship and Communication

• Understanding requires active listening
• Practicing self-awarness assists during tough conversations
• Use Be brief, clear and use eye contact

Barriers for Perfect/Effective communication

Some barriers:

• Lack of transparency & trust
• Communication Styles
• Fear of offending the other person
• Cultural Differences & Language
• One feels not comfortable sharing

Qualities for true friends

• A true friend may be a sure anchor, honest or unbothered
• Most friends will compramise and make time for you

Keys to Healthy Friendship

• Being able to share feelings, opinions and expectations through communication
• Communication is important in any relationship as it is more than any relationship
• You should avoid any misundertandings
• You should be able to set clear expectations
• You can be open with your friend

Value of communication

• Good communication entails: Honesty, openess, face-to-face convoys and honesty

Self-Preservation

• Is about prioritizing personal safety, comfort and security
• Is about prioritizing: Financial security and mental health

Self preservation characteristics

• The charateristics entails self reliance
• May focus on maintaing a healthy life style

Changing health behaviours

• Legislation and restrisctions are proactive helth measures
• Having access to clean watter is helpful

Module 4: Avoiding risks and harmful habits

• These generally acquired gradually over time through repeated engagement such as, pleasure-seeking, thrill-seeking, coping mechanisms
• People with additions will avoid socializing and share needless Recovering from addictions
• Addiction is categorized as a mental disorder, but there is help through acknowledging a problem

Types of Additions

• All addictions are part of mental disorders, such as:
  • Alcoholism
  • Tobacco
  • Internet
  • Gaming

Addiction Effects

• Addiction can be chronic or cause death

Complications of addiction

• Addiction often causes family conflict and work issues
• There are several effective treatment methods

Module 5: Preventing & fighting against diseases for good health

• Disease is a condition that requires a cure
• Illness, unlike disese, is a condition that needs to be managed
• Germs are present in everyday life: air, soil, water, and our bodies
• Germs multiply to provoke a bodily reaction, forming an infection
• Transmission methods can incude through people, environmentals, and Healthcare Workers

Infection Development

• This occurs through agents through:
  • Patients: Those currently experiencing symptoms of infection, through Healthcare Workers and Visitors Major infections includw: HIV, HBV, HCV
• Vaccination is key to prevention
• Limiting exposure in settings helps prevent the diseases

Infections

• Types include bacterial, viral fungs and protozoans
• Transmission happens if there is contact or sharpes objects

Helminthcs

• An example is tapeworms and roundworms
• Following measures such as hand hygene and use of PPE
• Also is importnant to wash clothing and hands

Socio Economic Impact

• Include reduced incovenience and costs
• Minimise inapropraite resouce and engament
• Supports NCD program, increases researchs and economic cost

Smoking Health

• Avoid smokng and exposure, and seek help to quite
• Engage on a phsyical bases
• Practrice good health with well living style
• Keep connesctions

Chronic Diseases

• Diseases lasting more than a year
• De5inition is a chronic diseases are conditions lasting one year or more, requiring ongoing medical, attention and limiting daily activities
• Are a main example to hearth failure and diabetes
• These are high in the 75 percentile spending area

The importwnce of Con5idence

• As well as maintain good docter trust
• Manage any symptoms
• Maintain good social relationships

Understanding QOL

• QOL relates to how the person fees well and works well
• Look ro understand and look to the doctor