PE Study Guide - Health and Lifestyle

Chapter 4 Non communicable diseases \- are the top killers in the Philippines \- can be inherited or developed Smoking: \- Tar: Black, a sticky substance, it accumulates inside the respiratory system \- Nicotine: Brown, a highly addictive chemical that makes cigarettes addictive, it makes the...

Chapter 4 Non communicable diseases \- are the top killers in the Philippines \- can be inherited or developed Smoking: \- Tar: Black, a sticky substance, it accumulates inside the respiratory system \- Nicotine: Brown, a highly addictive chemical that makes cigarettes addictive, it makes the heartbeat fast. \- Carbon monoxide: Colorless and odorless gas when inhaled, make the heart do more work to supply sufficient oxygen in the body. \- Mainstream Smoke: Known as "First hand smoke" the smoke from the cigarettes that is both inhales and exhaled. \- Second Hand Smoke: The smoke puffed out by smokers, it is very dangerous smoke when taken it. \- Third Hand Smoke: Cigarettes offshoots which is attached to the smokers hair and clothing as well. \- Why do people smoke? Peer pleasure, Curiosity, Stress Relief, Cultural and Social norms, Marketing and Media, Addiction. Poor Dietary Habits: \- Dietary Habits: The usual choices of food that people make. \- Adequacy: Moderate amounts of nutrients. \- Balance: Correct combination of nutrients. \- Variety: Consumption of different types of food products. Sedentary Lifestyle: \- Occurs when an individual lacks the recommended level of regular physical activity or he/she is physically inactive. Types of diseases associated with unhealthy lifestyle: 1\. Cardiovascular Disease -- a disease of the heart and blood vessels. Types: Arteriosclerosis: a condition causing the arteries to harden and thicken. Atherosclerosis: where deposited fat hardens and becomes a plaque on arterial walls. Coronary Heart Disease: coronary arteries are narrowed or blocked. Heart Attack: cardiac muscle failure due to lack of blood flow to the heart. Angina Pectoris: chest pain from narrowed coronary arteries due to inadequate oxygen for the heart. Rheumatic Fever: the immune system attacks the heart and can cause fever, weakness, and damage to its valves. Heart Rhythm Abnormalities/Arrrythmia: irregular heart rhythm. Congestive Heart Failure: the heart is unable or below its normal capacity to pump blood. 2\. Cancer -- a disease where cells divide in an uncontrolled pace. \- Malignant Tumor: Cancerous, destroy nearby tissues and body parts. This process is called metastatis. \- Benign Tumor: Not cancerous, do not invade other body parts. Major categories: \- Carcinoma: Most common of the major categories, invasive malignant tumor. \- Sarcoma: Connective or supportive cancer. \- Lymphoma: Abnormal production of white cells and decrease in resistance. \- Leukemia: Cancer of the blood or bone marrow. 3\. Diabetes or Diabetes Mallitus -- body is not able to produce or effectively use insulin. \- Insulin: A hormone that is produced in the pancreas, it regulates the utilization of glucose. Types: Type 1 Diabetes: insulin reliant diabetes because the body produces little or no insulin at all. Type 2 Diabetes: Non-insulin dependent, produces insulin but it cannot be used by the cells. Gestational Diabetes: Pregnant individuals, the hormones cause the body to not respond to the insulin produced by the body. 4\. Chronic Respiratory Disease -- occurs in the air paths and other parts of the lungs. Ways to prevent lifestyle diseases: \- Eat healthy food. \- Do daily routines of physical activity. \- Do not smoke. \- Drink moderate amounts of alcohol only. \- Manage Stress Chapter 5 \- Nutrients: important food substances that help our body function properly. Six types of Nutrients: water, protein, carbohydrates, fats, vitamins, and minerals. \- Macronutrients: carbohydrates, fats, proteins, and water, body in large amounts. \- Micronutrients: vitamins and minerals, very little amounts \- Proteins: Needed for growth, building, and repair of body tissues. \- Carbohydrates: Main source of energy. \- Fats: Needed for immune system function and helps the body store and use vitamins \- Water: Needed for waste removal, regulates body temperature, cusions the spinal cord and joints. \- Vitamins: Help the body use carbohydrates, proteins, and fats. \- Vitamin A: Maintains healthy skin, bones, teeth, and hair; aids vision. \- Vitamin B: Important in the production of energy from carbohydrates and fats. \- Vitamin B6: Needed to break down glycogen to release glucose and make hemoglobin that carries oxygen in the blood. \- Vitamin B12: Aids in maintenance of red blood cells. \- Vitamin E and C: Aid in bone, teeth, and skin formation and resistance to infection. Help protect the body from oxidative damage. \- Folate: Aids in the formation of red blood cells and protein. \- Minerals: Help in regulating the chemical reactions in the body. \- Iron: Helps in body metabolism; important in transporting oxygen through the bloodstream; prevents anemia. \- Calcium: Helps build and maintain bones and teeth: nerve and muscle function and blood clotting. \- Zinc: Helps carry out body processes; plays a role in immune function, protein synthesis, and wound healing. \- Glucose: A simple form of sugar that the body converts into energy. \- Glycogen: Sugar Stored in liver and muscle cells, which can be broken down to glucose for energy. \- Before Exercise: The food eaten before exercise serves as the energy source and will define one's performance. Eating a meal with plenty of carbohydrates three to four hours before exercising is ideal. \- During Exercise: Proper food intake during exercise increases endurance and performance. \- After Exercise: It is very important to eat after exercise to reload the body's glycogen supply. \- Consequences of Poor Nutrition: Poor performance, long recovery, immune suppression/stress hormones, weight changes. Eating Habits and Weight Control: \- Eating Habits: The way an individual consumes food. \- Weight Control: A process of achieving and maintaining the desired weight of an individual. \- Reflect, Replace, Reinforce: A process for improving your eating habits. \- Reflect: On all specific eating habits\> \- Replace: Unhealthy eating habits with healthier ones. \- Reinforce: It with new, healthier eating habits. \- Factors that can affect weight control: \- Genetic Factors and Hormones \- Environmental Factors \- 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 is just a false advertisement. \- Dietary Supplement: Substances that contribute to health maintenance and overall diet. \- Benefit: Complement the dietary intake of essential nutrients and help reduce the risk of diseases. Chapter 6 \- Stress: A reaction of the body and mind to unkind or challenging life incidents such as tense feelings, worry, and discomfort. \- Eustress: Positive stress promotes growth and accomplishments and stimulates you to go on. \- Distress: Negative stress. Harmful physical consequence of stress. \- Stressor: An event or a situation that causes stressful situations, which are seen as risks to the well-being of a person. \- Acute stress: Most common form, it occurs briefly and appears in bits of thrill. \- Cumulative stress: A series of stress that has built up. \- Chronic stress: A form of stress that is recurring, prolonged stress that is dangerous. Common Reactions during stressful situations: 1\. Physical Signs: \- Muscle tension \- Headache \- Pounding Heart \- Shortness of breath \- Increased sweating \- Dry mouth \- Skin rash \- Grinding teeth, nail biting 2\. Emotional Signs: \- Anger, irritability \- Impatience \- Nervousness \- Forgetfulness \- Inability to concentrate \- Negative Thinking \- Excessive Worrying \- Loss of interest \- Self-Criticism \- Frequent crying 3\. Behavioral Signs: \- Loss of Appetite \- Overeating \- Drug abuse \- Sleep problems \- Restlessness \- Hurrying and talking to fast \- Criticizing others \- Reckless behavior \- Fidgeting 4\. Psychological signs: \- Constantly irritable with other people \- Feeling of being a failure \- Difficulty in making decisions \- Loss of interest in other people \- Having a hard time to concentrate The General Adaption Syndrome: 1\. Alarm Stage: The brain deciphers the distress and instantly deals with it. "FIGHT OR FLIGHT" 2\. Resistance Stage: The stress is being resolved after meeting its demands. 3\. Exhaustion Stage: When stress recurs until it becomes chronic and reaches this final stage. How to manage stress? 1\. Manage Stressors 2\. Rest and Sleep 3\. Exercise 4\. Use Relaxation Methods: a\. Progressive Relaxation b\. Deep Breathing c\. Meditation d\. Visualization Counterproductive Coping Strategies: \- Coping: As the "Capacity to respond and recover from something stressful'. The conscious response. \- Coping Styles: \- Adaptive coping: Direct confrontation and prevention of stress. \- Maladaptive coping: a counterproductive mechanism that includes the use of alcohol and drugs. \- Problem-solving/instrumental coping: Approaches that tackle the problem to reduce stress of a particular situation \- Emotion-focused coping: Nurturing the emotional health through the stressful period. \- Active Coping: Comprise the recognition of the stressor to lessen its adverse consequences. \- Avoidant Coping: Ignore the issue or problem. \- Coping Strategies: \- Time Management \- Sharing and talking about problems with someone \- Adrenaline-raised energy \- Lying or sitting down while emptying the mind \- Having a good laugh with friends or family \- Can adopt: \- Humor: Look at the funny side of a problem. \- Seek Support: Support from family or friends. \- Problem-solving: Aims to pinpoint the source of the problem. \- Relaxation: Unwinding events or calming skills. \- Physical Recreation: Regular exercises. \- Adjusting Expectations: Accepting different results of situations in life \- Venting: Voicing out.