Scientific Foundations of Health PDF (VTU)

Page 1 of 159 ೆ ೕಶ ರಯ ಾಂ ಕ ಶ ಾ ಲಯ Visvesvaraya Technological University ============================= University Module wise Notes, Material & Model Question Papers and Activities sheets for Students & Faculties of VTU =============================== Scientific Foundations of Health (SFH) (Health & Wellness) - 21SFH19/29 Notes and Material Prepared by : Dr. L Thimmesha Assistant Professor & Head Dept of English & Humanities, Government Engineering College – Hassan. Dr. Mahesh Lohith K S Associate Professor & Head Dept of Physics, ATME College of Engg – Mysore For Any clarifications and Feedback Please contact : 9900832331 ===================================== Prepared by Dr. L Thimmesha & Dr. K S Mahesh Lohith Page 2 of 159 Scientific Foundations of Health (SFH) – (Health & Wellness) - 21SFH19/29 This course/ subject has been introduced under ability enhancement scheme in 2021 NEP – New scheme. As per the study and research, It is proved that health education is very important for all graduating students. If our students do not maintain good health, education without good health: is not a benefit and asset to the society or family. VTU has introduced this subject to enable the student community about Avoiding risks and recognizing the harmful habits in their campus and outside the campus for their bright future and also to make them to learn how to Prevent and fight against harmful diseases for good health through positive mindset. This is the authorised material and notes for all VTU students and teaching faculties. Authors of 21SFH19/29 : Dr. L. THIMMESHA Dr. K S Mahesh Lohith Pages : Copy rights @ : Authors This Material for all VTU students and teaching faculties. This material/notes has been prepared to meet the immediate requirement of the VTU students and faculties. The task of upgrading the material is being taking place. Prepared by Dr. L Thimmesha & Dr. K S Mahesh Lohith Page 3 of 159 ೆ ೕಶ ರಯ ಾಂ ಕ ಶ ಾ ಲಯ Visvesvaraya Technological University Scientific Foundations of Health (Health & Wellness) - 21SFH19/29 Course objectives: The course 21SFH29 will enable the students : · To know about Health and wellness (and its Beliefs) · To acquire Good Health & It’s balance for positive mindset · To Build the healthy lifestyles for good health for their better future · To Create of Healthy and caring relationships to meet the requirements of MNC and LPG world · To learn about Avoiding risks and harmful habits in their campus and outside the campus for their bright future - To Prevent and fight against harmful diseases for good health through positive mindset Module-1 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. Prepared by Dr. L Thimmesha & Dr. K S Mahesh Lohith Page 4 of 159 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. 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, Module-4 Avoiding risks and harmful habits : Characteristics of health compromising behaviors, Recognizing and avoiding of addictions, How addiction develops and addictive behaviors, Types of addictions, influencing factors for addictions, Differences between addictive people and non addictive people and their behavior with society, Effects and health hazards from addictions Such as..., how to recovery from addictions. Module-5 Preventing and fighting against diseases for good health : Process of infections and reasons for it, How to protect from different types of transmitted infections such as…., Current trends of socio economic impact of reducing your risk of disease, How to reduce risks for good health, Reducing risks and coping with chronic Prepared by Dr. L Thimmesha & Dr. K S Mahesh Lohith Page 5 of 159 conditions, Management of chronic illness for Quality of life, Health and Wellness of youth: a challenge for the upcoming future Measuring of health and wealth status. Course outcome (Course Skill Set) At the end of the course the student will be able : CO 1: To understand Health and wellness (and its Beliefs) CO 2: To acquire Good Health & It’s balance for positive mindset CO 3: To inculcate and develop healthy lifestyle habits for good health. CO 4: To Create of Healthy and caring relationships to meet the requirements of MNC and LPG world CO 5: To adopt innovative & positive methods to avoid risks from harmful habits in their campus & outside the campus. CO 6: To positively fight against harmful diseases for good health through a positive mindset. Assessment Details (both CIE and SEE) (methods of CIE need to be defined topic wise i.e.- MCQ, Quizzes, written test, Reports writing, Seminar and activities). The CIE needs to be conducted for 20 marks. The weight age of Continuous Internal Evaluation (CIE) is 50% and for Semester End Exam (SEE) is 50%. The student has to obtain a minimum of 40% marks individually both in CIE and 35% marks in SEE to pass. MCQ Pattern (Multiple Choice Questions) Semester End Exam (SEE) is conducted for 30 marks (60 minutes duration). Based on this grading will be awarded. Continuous Internal Evaluation (CIE) : 1. Continuous internal evaluation (CIE) needs to be conducted for 20 marks like Engineering courses - without any changes as per the University scheme and regulation (Modifications are not allowed). 2. Methods suggested: Quizzes, written quizzes and tests, Reports writing, Seminar and activities). 3. The class teacher has to decide the topic for the closed book test, Written Quiz, and Seminar. In the beginning, only the teacher has to announce the methods of CIE for the subject. Semester End Examination (SEE) : MCQ Pattern (Multiple Choice Questions) Semester End Exam (SEE) is conducted for 30 marks (60 minutes / 01 Hour duration). Prepared by Dr. L Thimmesha & Dr. K S Mahesh Lohith Page 6 of 159 Module-1 Good Health and It’s balance for positive mindset: Prepared by Dr. L Thimmesha & Dr. K S Mahesh Lohith Page 7 of 159 Module-1 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. Contents I MODULE -1 1 Good Health and It’s balance for positive mindset: Preamble........................................................................................................................... What is Health?................................................................................................................ Health and Wellness......................................................................................................... Health Vs Wellness.......................................................................................................... Wellness........................................................................................................................... Well Being........................................................................................................................ Risk Factors of Illness or Injury....................................................................................... Dimensions of Wellness................................................................................................... Physical.................................................................................................................. Intellectual............................................................................................................. Emotional............................................................................................................... Environmental........................................................................................................ Social..................................................................................................................... WHO Principles - What is Health?................................................................................... Types of Health................................................................................................................. Physical Health...................................................................................................... Mental Health........................................................................................................ Summary................................................................................................................ Prepared by Dr. L Thimmesha & Dr. K S Mahesh Lohith Page 8 of 159 Why Health is So Important?........................................................................................... Why Health is So Important?........................................................................................... How to achieve good health and well being?................................................................... What influences your Health?.......................................................................................... Health and Behaviour....................................................................................................... Health beliefs.................................................................................................................... How does advertising affect our health?.......................................................................... Health and Society............................................................................................................ Health and Family............................................................................................................ Personality Traits.............................................................................................................. Health and Personality - Profession................................................................................. Disparities of health in different vulnerable groups......................................................... Health and Psychology..................................................................................................... Psychological disorders (Stress and Health - Stress management................................... Types of Stresses.............................................................................................................. Coping with Stresses....................................................................................................... Mindfulness for Spiritual and Intellectual health personality.......................................... Prepared by Dr. L Thimmesha & Dr. K S Mahesh Lohith VTU - 21SFH19/29 Scientific Foundations of Health Module – 1 Good Health and It’s balance for positive mindset ====================================================================== 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 Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith VTU - 21SFH19/29 Scientific Foundations of Health 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:- Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith VTU - 21SFH19/29 Scientific Foundations of 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. Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith VTU - 21SFH19/29 Scientific Foundations of Health 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.” Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith VTU - 21SFH19/29 Scientific Foundations of Health 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. Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith VTU - 21SFH19/29 Scientific Foundations of Health 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. Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith VTU - 21SFH19/29 Scientific Foundations of Health 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, interact- ing, 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 Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith VTU - 21SFH19/29 Scientific Foundations of Health 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. Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith VTU - 21SFH19/29 Scientific Foundations of Health Maintaining physical fitness, breathing and heart function, muscular strength, flexibility, and body composi- tion. Looking after physical health and well-being also involves reducing the risk of an injury or health as issue, such : Minimizing hazards in the workplace Practising effective hygiene. Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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 Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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. Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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. Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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. Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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 Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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. Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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. Health and Society Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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 Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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 Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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 Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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. Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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 the direction of improved well-being. And once you make one change, that success can motivate you to continue to make more positive shifts. Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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 decreasing missed work due to feeling ill and unwell. You’ll have extra funds to do things you love with those you love! Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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. 5. Avoid Addictions Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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. 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 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. Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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 : 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 Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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. Enough money. Regular exercise. Nutritional diet. Enough sleep. Spiritual or religious beliefs. Fun hobbies and leisure pursuits. Healthy self-esteem. Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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. 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. Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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. 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. Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith Carve out time to exercise and find a way to ratchet down stress and depression. Reference for further Materials : 1. Health Psychology- Biopsychosocial Factors in Health and Illness. Authors: Larry C. Barnard & Edward Krupat. Harcourt Brace College Publishers 2.Health Psychology. Ninth edition. Shelley E. Taylor. McGraw Hill Edition. India Pvt. Ltd. 3. Health Psychology. By M. Robin Dimalleo. Leslie R. Martin. Pearson Education Parling Kindersley (India) Internet sources: 1) htps:// w.w.w Medical News today.com 2) The Scientific World Information.com 3) Importance of good health in out life: html Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith MCQ Pattern Questions for Practice with Key answers ============================== Part – I 1. The World Health Day is celebrated on ________. (a) 1st March (b) 7th April (c) 6th October (d) 10th December Sol: (b) 7th April. 2. Cleanliness, physical exercise, rest and sleep are a part of ________. (a) Hygiene (b) Social hygiene (c) Personal hygiene (d) None of the above Sol: (c) Personal hygiene. 3. Which one of the following is an unhealthy habit? (a) Sharing food (b) Bathing twice a day (c) Drinking boiled water Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith (d) Eating without washing one’s hand Sol: (d) Eating without washing one’s hand. 4. Which one of the following is not a bacterial disease? (a) AIDS (b) Dengue (c) Measles (d) All of the above Sol: (d) All of the above. 5. Which of the following diseases is also called as “Salmonella enterica serotype Typhi”? (a) Typhoid (b) Malaria (c) Diarrhea (d) Yellow fever Sol: (a) Typhoid. 6. Which of the following is the main cause for transmission of the Hepatitis virus? (a) The bite of a mosquito (b) Sharing drug needles (c) Drinking contaminated water (d) All of the above Sol: (b) Sharing drug needles. 7. Which of the following statements is true about contamination? Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith (a) Contamination is caused by the entry of germs by an insect bite (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? (a) Typhoid (b) Poliomyelitis (c) Tuberculosis (d) All of the above. Sol: (b) Poliomyelitis. 9. The main cause of contagious disease is _________. (a) Contaminated Air (b) Contaminated Food (c) Poor hygienic conditions (d) 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 Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith Sol: (d) All of the above. Part : II =============================== 1. Which of the following components are major nutrients in our food? (a) Carbohydrates (b) Lipids and Proteins (c) Vitamins and Minerals (d) 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? (a) Proteins (b) Vitamins (c) Minerals (d) 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 Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith (d) Carbohydrates Sol: (d) Carbohydrates. 4. Which of the following food items provides dietary fibre? (a) Pulses (b) Wholegrain (c) Fruits and vegetables (d) All of the above Sol: (d) All of the above. 5. Which of the following food products are the best sources of animal proteins? (a) Milk (b) Egg (c) Cheese (d) All of the above. Sol: (d) All of the above. 6. Which of the following mineral functions by building strong bones and teeth? (a) Iodine (b) Calcium (c) Iron (d) Sodium Sol: (b) Calcium. 7. Egg is a rich source of _________. Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith (a) Proteins (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? (a) Milk (b) Water (c) Fruit Juice (d) Vegetable soup Sol: (b) Water. 9. Which of the following food items is the best source of plant proteins? (a) Milk (b) Egg (c) Legumes (d) 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 Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith (d) None of the above 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 (b) Milk is a good source of protein (c) Milk is a good source of vitamin C (d) Milk is a good source of vitamin D Sol: (c) Milk is a good source of vitamin C. 12. Guava, Lemon, Orange and Tomato are rich in ___________. (a) vitamin A (b) vitamin B (c) vitamin C (d) vitamin D Sol: (c) vitamin C. 13. Potatoes, cereals, beans, pulses and oats are rich in ___________. (a) Proteins (b) Vitamins (c) Minerals (d) Carbohydrates Sol: (d) Carbohydrates. 14. Which of the following is not a component of food? Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith (a) Fats (b) Fibres (c) Water (d) None of the above Sol: (d) None of the above. 15. The most significant and essential mineral required for our body is ________. (a) Iron (b) Sodium (c) Calcium (d) All of the above Sol: (d) All of the above. ============================================================== Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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 Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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 Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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 Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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% Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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. Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith a. 2 billion b. 1 billion c. half a billion d. quarter of a billion Answer: B Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith Module - 2 Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith 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. 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. 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. 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. 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. 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 Physiological Food provides energy. Body needs energy to sustain involuntary processes essential for continuing life. It is 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 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 baby etc. 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. 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 lower sodium content. People should be encouraged to check nutrition labels to see how much sodium is in a product before purchasing or consuming it. 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. 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. weigkı (kg) International System of Units (SI) : BMI = 2. (keigkıin ( N)) weigkı (lb) Imperial System : BMI = 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 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 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 25 b)40 d) 25 kg/m2 b) BMI = 25 kg/m2 Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith Scientific Foundations of Health 21SFH19/29 c) BMI 25-29.9 kg/m2 d) BMI 25-30 kg/m2 20) Which of the following diseases does obesity increase the risk of developing? a) Type 2 diabetes b) Cancer c) Cardiovascular disease d)None of the above 21) Which of these factors is not required for communication growth? a) Growth in size of organizations b) Negative atmosphere c) Globalisation d) Public relations 22) Communication is a part of ---------- skills a)Soft b)Hard c)Rough d)Short 23) Communication barriers involves a)Jumping into the conclusion b)Arguing and debating c)Fear of offending d)All of the above 24) Ways to improve the communication skills are a)Active listening skills, b)Passive listening skills c)Both a & b d)None of the above 25) Goals of communication are Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith Scientific Foundations of Health 21SFH19/29 a)To inform, to persuade b)To inform, Fear of offending c)To persuade, Fear of offending d)None of the above 26) Objectives of communication skills are a)Active listening skills b) Aware of own communication barrier c) Both a and b d)None of the above 27) What are the steps to increase the vocal clarity a)Keep your language simple b)Slow down during conversation c) Feedback d) Both a and b 28) How one can improve the communicate skills a)Listen with willingness b)Respond appropriately c) Provide feedback d) All of the above 29) Body language plays an important role in a)Communication b)Judgment c)Both a and b d)None of the above 30) Consumption of this causes increase in the fat synthesis, dilation of blood vessels, low blood sugar and stomach-inflammation (a) drug addiction and tobacco (b) alcohol (c) tobacco (d) drug addiction 31) This causes tunnel vision (a) Smoking (b) Alcohol (c) Barbiturates (d) Vitamin A deficiency 32) After drinking alcohol, consumption of this leads to death (a) Morphine (b) Opium Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith Scientific Foundations of Health 21SFH19/29 (c) Barbiturate (d) All of these 33)Constituent of alcoholic beverage is (a) Propyl alcohol (b) Methyl alcohol (c) Ethyl alcohol (d) Mix of all of these 34) This is a consequence of alcohol addiction (a) psychosis, hypertension and fatty liver syndrome (b) cardiovascular diseases, hypertension and fatty liver syndrome (c) ulcers, all types of mental illness, vitamin deficiency, cardiovascular diseases (d) all of these 35)This causes the maximum accumulation of fat in the liver (a) meat and egg (b) alcohol (c) saturated fat (d) starch.36) What is defined to be a regular and excessive use of a substance in spite of dangers? a)Use b)Abuse c)Substance d)Dependence 37) What is defined to be a condition in which a person develops intense cravings for the substance and the inability to control their behaviors in regards to obtaining and using it? a)Use b)Abuse c)Substance d)Dependence 38) What is the goal of social engineering? a)Sabotage a person's social media b)To gain vital personal information c)To catfish someone d)To build trust 39) Using abbreviations in communication leads to which type of communication barrier a) Language/ Linguistic b) Physical Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith Scientific Foundations of Health 21SFH19/29 c) Cultural d) Organizational 40) which can be used to overcome the communication barrier a) Using a translator b) By writing a letter c) Not communicating at all d) Using your own language 41) Community health aims at a) Better health and family planning b) Better hygiene and clean environment c) Removing communicable diseases d) All the above 42) Obesity occurs due to: a) more consumption of calorie b) more consumption of protein c) more consumption of vitamins d) None 43) Which are intimately related? a) Disease and health b) Body and health c) Body and mind d) Body and spiritual values 44) Mental health is a state of development of one’s a) Personality b) Emotional attitude c) Both A and B d) Intellect 45) Planning refers to a) Communities in which they live in b) Health services Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith Scientific Foundations of Health 21SFH19/29 c) Financial stability d) None of the above 46) WHO principles includes a) Development of child b) Health is one of the fundamental right c) Promotion and protection of health d) All of the above 47) Types of health a) Mental health only b) Physical health only c) Mental and physical health d) None of the above 48). Financial health refers to a) Physical activity b) Mental illness c) Good income d) None of the above 49) Spiritual health refers a) Mediation b) Exercising c) Body composition d) All of the above 50) What influence your health a)Heredity b)Environment c)Physical environment d)All of the above 50) Is addiction a a)Mental disorder b)Physical disorder c)Both (a) & (b) d)None of the above Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith Scientific Foundations of Health 21SFH19/29 Assessment Test Questions for Practice with Key answers Section : 1 ============================== 1. Which of the following statements is correct? e. Evidence from a variety of social surveys has confirmed the increasingly sedentary lifestyle of modern society. f. In 2008, the most common form of occupational and non-occupational physical activity in England was walking. g. The most common barriers to doing more physical activity identified by adults in England were work commitments and a lack of leisure time. h. all of these Answer: D 2. Which of the following diseases have been associated with sedentary lifestyle? e. colon cancer f. stroke g. cardiovascular disease h. all of these Answer: D 3. Environmental psychologists emphasize the importance of taking which of the following into consideration when examining behaviour? e. genetics f. brain structure g. physical and social context h. none of these Answer: C 4. Which of the following models propose that behaviour, such as physical activity and exercise, is Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith Scientific Foundations of Health 21SFH19/29 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? e. health belief model f. theory of reasoned action g. transtheoretical model h. none of these Answer: B 5. Health compromising behaviors are commonly seen in Answer:people from A. high class 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. e. ecological f. economical g. empirical h. experimental Answer: A 8. More research is necessary to confirm the assumption that ______ cause positive changes to quality of life. e. lifestyle changes f. research findings g. survey data h. questionnaire responses Answer: A Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith Scientific Foundations of Health 21SFH19/29 9. Which of the following processes are important in explaining obesity? e. food environment f. physical activity g. individual psychology h. all of these Answer: D 10. Obesity is caused by an increase in ______. e. adiposity f. epidosity g. ediposity h. apidosity Answer: A 11. The formula for the body mass index is ______. e. a person’s weight in kilograms squared divided by the square of his/her height in meters (kg2/m2) f. a person’s weight in kilograms squared divided by his/her height in meters (kg2/m) g. a person’s weight in kilograms divided by his/her height in meters (kg/m) h. 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? e. doctor-centred communication f. patient-centred communication g. practitioner-centred communication h. 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’. e. Charter of the United Nations (1945) f. Tokyo Charter (1946) g. Ottawa Charter (1986) h. none of these Answer: C 14. This approach to health promotion aims to improve and promote health by addressing Prepared by Dr. L THIMMESHA & Dr. K S Mahesh Lohith Scientific Foundations of Health 21SFH19/29 socioeconomic and environmental determinants of health within the community. e. behaviour change approach f. community development approach g. biomedical approach h. none of these Answer: B 15. This approach to health promotion is synonymous with health education as it aims to increase individuals’ kn

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