Notre Dame of Dadiangas University Final Handouts PDF

**III. Introduction/Review/Content:** Noncommunicable diseases (NDCs) account for the most deaths in the Philippines. NDCs can be acquired through heredity and lifestyle. Heredity or genes of high chances of having NCDs are non-modifiable risk factor. Doing away with smoking, poor dietary habits, a...

**III. Introduction/Review/Content:** Noncommunicable diseases (NDCs) account for the most deaths in the Philippines. NDCs can be acquired through heredity and lifestyle. Heredity or genes of high chances of having NCDs are non-modifiable risk factor. Doing away with smoking, poor dietary habits, and sedentary lifestyle reduce danger of developing lifestyle diseases. These are modifiable risk factors and are responsible in developing various diseases. **SMOKING** Almost every organ in the body is damage when a person smokes. It weakens the body and leads to many diseases. Around five million die yearly from tobacco, wherein one individual dies every eight seconds. Each stick of cigarette has more that 4,000 chemicals and consuming it would cut an individual's life for at least five minutes. *What are the kinds of tobacco smoke?* ***Mainstream smoke***, commonly known as "first-hand smoke" is the smoke from cigarette that is both inhaled and exhaled. ***Second-hand smoke*** is a very dangerous smoke when taken in. it is the smoke puffed out by smokers called environmental tobacco or "side-stream" smoke. ***Third-hand smoke*** refers to cigarette offshoots which is attached to the smokers' hair and clothing as well as various surfaces like walls, floors, furniture, chairs, and toys. This will remain in the environment even if smoke is already gone. ***Why do people start smoking?*** a. Parental Role Model e. Weight Control b. Adolescent Experimentation and Rebellion f. Aggressive Marketing c. Depression g. Stress d. Limited Education h. Addiction ***Why do people keep smoking?*** a. Pleasure b. Fear of weight gain c. Nicotine Dependence d. Use of other substances (many smokers also use alcohol and drugs) **POOR DIETARY HABITS** *Dietary habits* are usual choices of food that people make. Diet affects an individual's health condition. For a person to grow and develop, he/she needs a healthy and balanced diet that provides energy for everyday activities. Having a healthy balance diet early reduces the chance of developing diseases like cancer, osteoporosis, and diabetes in the future. ***What is a poor dietary habit?*** *Poor dietary habits* occur when the person does not follow the principles of good nutrition\--adequacy, balance, and variety. Adequacy refers to moderate amounts of nutrients to maintain normal body function. Balance refers to correct combination of nutrients, and variety to consumption of different types of food product. ***What are the usual reasons of developing unhealthy eating?*** a. Learning from parents/guardians without healthy eating habits b. A family not having meals together c. Uniformed about healthy eating d. Busy schedule e. Too much traveling f. Lack of desire to eat healthy g. Poverty h. Extreme emotional conditions Poor dietary habits lead to malnutrition, resulting to stress, tiredness, sleep deprivation, weak brain functions, indigestions, and heart problems. It adds up to the risk of developing diseases and health problems. Starting a healthy eating habit begins with knowing what you eat. Eating should be planned. This includes evaluation of the food intake whether it provides sufficient nutrients or is harmful to your body. Eating only for the reason to be "in" with peers is unhealthy. Eating to overcome the feeling of rejection, depression, or anxiety is unhealthy as well. Eating to cope with feelings may be detrimental and lead to eating disorders. **SEDENTARY LIFESTYLE** Sedentary lifestyle occurs when an individual lacks the recommended level of regular physical activity or if he/she is physically inactive. Physical inactivity is the leading risk factor of death worldwide. According to the WHO, 60-80% of the world's population does not have enough physical activity. In the Philippines, the 7^th^ National Nutrition Survey in 2008 reveals that nine out of ten Filipinos do not exercise regularly. **What does physical inactivity cause you?** a. Increase risk of certain cancers b. Contribute to anxiety and depression c. Risk factor to certain cardiovascular diseases d. Increase risk of having a coronary heart disease and obesity e. Decrease in skeletal muscle mass due to excessive sitting f. High blood pressure and increased cholesterol levels **What are the type of diseases associated with unhealthy lifestyle?** 1. Cardiovascular Disease -- a disease of the heart and blood vessels and is the leading cause of death in the Philippines. 2. Cancer -- a disease where cells divide in an uncontrolled pace. These cells can form a tumor, which can be identified benign or malignant through biopsy procedure. 3. Diabetes or Diabetes Mellitus -- disease resulting from a condition of the body wherein the body is not able to produce or effectively use insulin. Insulin is a hormone that is produced in the pancreas, which regulates the utilization of glucose. 4. Chronic Respiratory Disease -- commonly called chronic obstructive pulmonary disease (COPD); occurs in the air paths and other parts of the lungs. Symptoms include breathlessness, chronic cough, and excessive mucus production. It can be life threatening and may lead to death if not detected and cured early. **What is a healthy lifestyle?** "Health is wealth". A lifestyle is all about making one's health and well-being a priority. It is a choice made by an individual, a commitment made for his own good and that of his loved ones. -- Pilipinas Go4Health 2013 **What are the ways to prevent lifestyle diseases?** Noncommunicable diseases prevention requires an individual to follow certain guidelines leading to healthy lifestyle. a. Eat healthy food b. Do daily routines of physical activity c. Do not smoke d. Drink moderate amounts of alcohol only e. Manage stress Likewise, changing the way you think helps you become more successful in achieving a healthy body. f. Stop comparing yourself to others g. Awareness of how hungry or full you are h. It's not about the diet; it's more of the routine i. Be determined that you're going to improve your health **Introduction/Review/Content:** **Eating habits** characterize the way an individual consumes food. It relates how, why, what and with Whom an individual eats, as well as the way he/she gains, stores, uses, and discards foods. Eating habits are likewise influenced by culture, religion, economic status, society, and environment. ***Weight control*** is the process of achieving and maintaining the desired weight of an individual. The desired weight, or the best weight, is based on gender, height, and body frame (small, medium, or large). Individuals maintaining their desired weight have greater chances of being healthier than those who are overweight and underweight. ***What are ways to improve eating habits?*** **REFLECT** on all specific eating habits, both bad and good; and, identify common triggers for unhealthy eating. **REPLACE** unhealthy eating habits with healthier ones. **REINFORCE** it with new, healthier eating habits. *What are the factors that can affect weight control?* In general, the complex interaction between internal and external factors is the reason for being obese. These ***internal factors*** are mainly body related like genetics and hormonal secretions. The ***external factors***, However directly influence weight management such as diet, physical activities, and social settings. 1. **Genetic Factors and Hormones.** 2. **Environmental Factors.** 3. **The Concept of Energy Balance.** **FAD DIETS AND SUPPLEMENTS** A diet that promises quick results with little effort easily earns and loses popularity shortly after consumers realize it as just a false advertisement. These kinds of diet are \"fad,\" as they come and go. Any diet claiming instant results without exercise or reduction of calorie intake will not reduce body fat. Here are guidelines for safe and nutritious diet: - Eat food that is low in calories but provides all required essential body nutrients such as vitamins and minerals. - Fat should be less than 30% of total calories with high complex carbohydrates. - Variety of food to suit tastes and avoid hunger between meals - Compatible with lifestyle and readily available. - Diet should be lifelong and sustainable. ***Dietary Supplement*** Dietary supplements are substances that contribute to health maintenance and overall diet. These include vitamins, minerals, amino acids, enzymes, and animal extracts. Dietary supplements come in different forms usually in tablets and capsules ***Benefits of Dietary Supplements*** These supplements complement the dietary intake of essential nutrients and help reduce the risk of diseases. But these are not medicinal drugs intended to \"cure\" particular diseases. *Are there any risks in taking supplements?* Taking supplements has its risks. The active ingredients in supplements have strong biological effects on the body, which might harm or worsen an individual\'s health. Below are examples of improper intake of supplements, which may lead to dangerous or life-threatening consequences: - combination of supplements; - supplements combined with medications; - taking supplements in replacement of prescription medicines; - overdosage of certain supplements like vitamins A, D, and iron; and - certain supplements can be dangerous before, during, and after surgery. Hence, the best option is to avoid taking supplements unless prescribed by a licensed physician. Proper nutrition plays a big role in performing casual to heavy physical activities. Taking in nutrients are necessary before, during, and after such activities. It is also essential in the body\'s recovery, immunity from sickness, and maintenance of proper body weight. Nutrients (both macro and micro) are very important for the body to achieve proper mental and physical performances. Macronutrients like water, protein, carbohydrates, and fats are required by the body in large amounts while micronutrients like vitamins and minerals are only consumed in small amounts. These nutrients are consumed by the body during the performance of day-to-day activities and should be replenished through proper diet and nutrition. It is therefore important for each individual to prepare a daily, weekly, and monthly diet plan that enables the body to meet the required energy for mental and physical activities. The DNG Pyramid and the Pinggang Pinoy designed by the FNRI can serve as guides preparing this plan. **Introduction/Review/Content:** *Stress* is a reaction of the body and mind to unkind or challenging life incidents such as tense feelings, worry, and discomfort. The imbalance between the demand from the environment and the person's ability to cope can trigger feelings of anxiety. Some responses like being irritated, frightened, or anxious can cause headache or stomach ache. The enhancing influence on our productivity and satisfaction is called 'eustress' while the harmful physical consequence of stress is called distress. *Eustress* or positive stress promotes growth and accomplishments and stimulates you to go on. On the other hand, *distress* or the negative stress often causes poor performance. The perception of stress as positive or negative varies from person to person. One event might elicit a positive response to someone while it could be negative to another person. **Causes and Effects of Stress** ***What causes stress?*** A *stresso*r is an event or a situation that causes stressful situations, which are seen as a risk to the well-being of a person. The body responds to stress by secreting hormones that prepare he body to respond to the situation. Stress affects health and can be classified as acute, cumulative, or chronic. ***Acute stress***, the most common form, arises from recent, past, and foreseen difficulties. It occurs briefly and appears in bits of thrill. ***Cumulative stress*** is a series of stress that has built up. Several individuals ignore the signs early and end up accumulating them. ***Chronic stress*** is a form of stress that is recurring. It is a prolonged stress that is dangerous and can lead to severe health problems. There are different sources of stress, which range from life-threatening events to small events like being late to class. Some of these include: 1. *Major Life Changes* - Majority of stressors are key life changers that influence an individual\'s family and social life. These stressful changes threaten one\'s sense of security and self-esteem. Changes due to stressful events in life endanger an individual\'s sense of safety and confidence. Some examples include death of a loved one, losing a job, etc. 2. *Everyday Problems* - The stress or \"hassles\" we encounter everyday or occasional petty incidents are part of this group. Examples of these stressors include dressing concerns, misplacing or losing things, too much things in mind, or physical appearance. These may be insignificant but they accumulate as it happens daily. 3. *Physical Surroundings -* The immediate surroundings affect the level of day-to-day stress (i.e, crowded transportation in going to school or workplace, street walks with foul odors, or unbearable weather conditions). Noise is also one of the overlooked factors causing stress especially if you are residing near airports, train rail tracks, or factories with loud machines. People in depressed, dangerous, or polluted areas also suffer high stress levels as well as those exposed to calamities, tragedies, armed conflicts, and other disasters. 4. *Other Stressors* - Other stressors involving teenagers include worrying about their future, conflicts and disagreements with family members, friends, and other people, among others. Sometimes, teenagers who cannot manage their issues resort to alcohol and prohibited drugs. **Which of these common reactions do you experience during stressful situations?** **Physical Signs** - Muscle tension - Headache - Pounding heart - Shortness of breath - Increased sweating - Dry mouth - Skin rash - Grinding teeth, nail biting **Emotional Signs** - anger, irritability - impatience. - nervousness - forgetfulness - inability to concentrate - negative thinking - excessive worrying - loss of interest - self-criticism - frequent crying **Behavioral Signs** - loss of appetite - Overeating - drug abuse sleep problems - restlessness - hurrying and talking to fast - criticizing others - reckless behavior - fidgeting **Psychological Signs** - constantly irritable with other people - feeling of being a failure - difficulty in making decisions - loss interest in other people - having a hard time to concentrate **The General Adaptation Syndrome** Once a person senses a stressor, his/her body goes through the following stages of General Adaptation Syndrome (GAS), a theory developed by Austrian-Canadian Hans Selye. 1. *Alarm stage* is the phase where the brain deciphers the distress and instantly deals with it. This is also known as \"fight or flight. 2. *Resistance stage* is the process where the stress is being resolved after meeting its demands then the body goes back to normal afterward 1. *Exhaustion stage* develops when stress recurs until it becomes chronic and reaches this final stage. Stress level peaks and plateaus then develops health risks that cause high blood pressure, stomach, and heart problems. When the body reacts to a stressor, it has an automatic mechanism that copes with stress for survival. This response is also known as the \"fight or flight. The response initially releases the adrenaline hormone resulting in more body strength. The heart beats fast, blood rush to the brain and muscles, then the breathing gets faster which gives body cells more oxygen. This sudden series of hormonal changes and body responses allow a person to fight threats or go on a flight to safety. The body is in \"attack mode\" throughout the fight or flight response, concentrating on the immediate threat but not always producing appropriate responses. If the stressor continues, the body mobilizes to withstand the stress and return to normal. Severe stressors in the long run diminish the body\'s resources making it to function less than normal **APPROPRIATE STRESS MANAGEMENT STRATEGIES** How can stress be managed? 1. ***Manage stressors*.** An important approach to minimize stress is to lessen stressors. Stressors cannot be eliminated but it can be avoided. Being burdened with too much work could be prevented by prioritizing and time management. Refrain from unnecessary matters and focus on the important ones. 2. ***Rest and sleep***. A very helpful way of reducing stress and relieving tension is having a good amount of rest and sleep. Grown-ups normally need seven to nine hours of comfortable sleep every night. It also helps taking a 15-to 30-minute daytime nap. Stress and exhaustion are best countered by a sound and relaxed body. 3. ***Exercise***. Exercising naturally relieves the body from the effects of stress. An aerobic workout stimulates hormones, wears down tight muscles, and gives a nicely tired but stress-free condition. Exercise has also been known to help secrete feel-good hormones called endorphins, which help the body relax. 4. ***Use relaxation methods in coping with stress***. Numerous types of relaxation methods can be done to counter the adverse effects of stress. Some of these are progressive relaxation, deep-breathing, meditation, and creative visualization. a. b. c. d. e. **COUNTERPRODUCTIVE COPING STRATEGIES** Coping is defined as the \"capacity to respond and recover from something stressful\" (WHO 1999). Coping is the conscious response to psychological stress in an attempt to balance mental and conditions. Stressors are commonly labeled as negative incidents in life, like loss of a family member or loved ones, separation, and loss of a job. However, there are also positive life changes like birth, marriage, and finding a new job. Both positive and negative incidents need coping skills that will accommodate these changes in life. These include how to behave, thinking of ideas, and controlling emotions in order to minimize or tolerate stressful events. **Coping Styles** People use various coping styles to counter stress but its effectiveness depends on the situation and the individual. Coping can be adaptive or maladaptive. Adaptive coping involves direct confrontation and prevention of stress while maladaptive coping is a counterproductive mechanism that includes the use of alcohol and drugs. **Coping Strategies** 1. Time management requires planning a schedule ahead and sticking with it. This helps in avoiding cramming and things piling up. Success in planning builds self-respect. 2. Sharing and talking about problems with someone-a friend, teacher, or family member- to relieve stress. Other people with \"bird\'s eye-view\" or those who can see problems from a distance usually have clearer answers. 3. Using adrenaline-raised energy for simple tasks like cleaning the house or the car redirects how the body reacts from stress. 4. Being at ease lying or sitting down while emptying the mind with upsetting ideas, listening to gentle music, or imagining being in a quiet place can relieve stress. Having a good laugh with friends or family, watching different movies, or going to funny places after a stressful day. Here are some specific coping strategies that you can adopt: - **Humor**. Look at the funny side of a problem. 'Positive reframing\' is believed to relieve small flops. - **Seek support**. In course of a stressful event, support from family members or friends keeps emotional health balanced - **Problem-solving.** It is a helpful mechanism that aims to pinpoint the source of the problem and determine solutions. This is often helpful in work conditions. - **Relaxation.** Unwinding events or calming skills help manage stress and enhance overall coping. - **Physical recreation**. Regular exercises like yoga, meditation, and muscle relaxation are helpful in handling stress. - **Adjusting expectations**. Accepting different results of situations in life may help in adjusting the stress associated with any given change or outcome. - **Venting**. An expressing-type of coping technique by voicing out strong sentiments with friends or family. Moderate venting can be beneficial but pondering the negative may end up to edgy relations over time. Stress is the reaction to stressors and causes risks to an individual\'s comfort. Eustress is the positive stress which promotes growth, while distress is the common negative stress that causes poor performance. Stressors mostly come from major life changes, physical surroundings, and everyday problems. They also originate from pressures from decisions in life and conflicts with other individuals. Stress can go through different stages: alarm, resistance, and exhaustion. Individuals in every stage have different coping capabilities. Stress can be managed through minimizing stressors, relaxing, doing exercise, resting, and having a good sleep. Coping mechanisms or strategies are a great help to counter stress.