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Unit- 5: Adulthood, HEALTH AND WELLNESS, HEALTH SCENERIO IN INDIA:, Total population: 1,151,751,000, Life expectancy at birth: 62 years for males, 64 years for females, Healthy life expectancy at birth: 53 years for males, 54 years for females, Probability of dying under five (per 1000 live births): 76, Probability of dying between 15 and 60 years (per 1000 population): 276 for males/203 for females, These startling facts on health status in India and the projection that “by 2025, it is likely that one in every five Indians will be diabetic”, highlights the need for every Indian to become aware about health and fitness as important dimensions of their lives. Besides diabetes, the increasing prevalence of heart disease, osteoporosis, infectious/communicable diseases such as hepatitis, tuberculosis, AIDS, etc. have become public health problems and need immediate attention at all stages of life., It is now recognised that there is a shift in the causes of death (mortality) from infectious and communicable diseases in the past, to non-communicable diseases such as diabetes, heart disease or cancer. Experts estimate that the number of persons having non-communicable diseases will increase in the future and there is an urgent need to address this problem, nationwide and worldwide., The world’s apex body dealing with health, the World Health Organisation (WHO), has made recommendations to develop a global strategy on diet, physical activity and health., HEALTHY PERSON, Healthy persons are those who are physically fit and active, cheerful in their outlook, have adequate immunity against infections and are not easily fatigued., Unhealthy diets generally include consumption of energy dense foods (high in sugar and fat). They are also high in salt. Such foods when eaten in higher amounts than what the body requires and coupled with reduced activity levels across all age groups, especially adolescents and adults, increase risk of non-communicable disease., Physical activity is a fundamental means of improving physical and mental health., Health professionals commonly use anthropometric indicators (body measurements) to assess nutritional status and risk., A simple indicator is the Body Mass Index (BMI) that is commonly used to classify underweight, overweight and obesity in adults., This index basically tells us whether a person’s weight is appropriate for her/his height (i.e., ‘weight-for-height’)., BODY MASS INDEX (BMI) - It is defined as the weight in kilograms divided by the square of the height in metres (kg/m2)., For example, an adult who weighs 70kg and whose height is 1.75m will have a BMI of 22.9. BMI = 70 (kg) / 1.752 (m2) = 22.9, WHO has recommended use of ‘cut-off points’ for determining whether individuals are underweight, overweight, obese or normal., Underweight: <18.50, Overweight: ≥25.00, obese: ≥30.00, Normal: 18.50 - 24.99, BMI values are age-independent and the same for both sexes but to some extent may differ in different populations due to genetic, ethnic and racial factors., In order to maintain good health and maintain desirable body weight, the following recommendations have been made by health experts for populations and individuals to achieve energy balance and a healthy weight., Do’s and Don’ts for health promoting diets, Do’s – Increase consumption of fruits and vegetables. – Increase intake of legumes, whole grains and nuts. – Match energy intake to energy expenditure. – Use iodised salt. – Drink plenty of water., Don’ts – Consume too much fat/oil ( butter on bread, ghee on parathas), or fried foods e.g pakodas, puris, nuts, samosas etc – Consume too much saturated (fats that are solid at room temperature ) and trans fats (vanaspati). – Consume too much salt (sodium) from all sources especially processed foods such as wafers, ketchups, sauces, biscuits, pickles, papads etc. – Sprinkle salt on cooked food or salad – Indulge in sweets, chocolates, soft drinks etc, FITNESS:, Exercise and some physical activity are of utmost importance for maintenance of physical fitness and to sustain a healthy life as well as to establish a certain quality of life., Regular exercise burns up extra calories consumed and reduces the likelihood of the surplus calories being converted into fat. Regular exercise makes a person fit., Persons who exercise regularly experience a sense of well-being and sleep better. Exercise also makes the heart and lungs work more efficiently, improving circulation and respiration., Exercise carried out for about 20 minutes at least three times a week is beneficial. Older people should undertake exercise regularly so as to prevent and control several of the diseases like obesity, hypertension, diabetes etc., In fact, youth and young adults should begin to take precautionary health regimen to stave off these diseases at a later stage., Benefits of exercise in adulthood:, (i) Exercise and illness: Exercise reduces the risk of acute and chronic illness through improving body composition, affecting metabolism and cardio-respiratory fitness. It decreases disability by improving endurance, muscle mass, muscle strength, agility and flexibility. It helps to prevent and treat common, often difficult–to–treat problems seen among older adults such as depression, insomnia, anorexia, constipation, and cognitive impairment., Exercising regularly yields specific benefits such as:, • Helps to postpone disability by as much as 15 years. Even inactive persons, once they begin to do small amounts of exercise derive considerable health benefits., • Lower body exercises help to establish/retrain balance in older adults., • Helps persons who are overweight/obese to lose weight., • Helps in maintaining desirable body weight., • Helps to control blood sugar levels and blood pressure., • It helps to maintain bone mineral density and thus reduces the risk of fractures and disability especially among the elderly., • Helps to enhance muscle strength in both upper and lower limbs (training for a couple of months can help to increase strength of our lower limbs)., Exercises can be grouped into three broad categories:, • Endurance building /Aerobic exercise, • Strength building /Resistance exercise, • Promoting balance /Flexibility exercise., Exercise/Activity Benefits:, Endurance building/aerobic exercise including brisk walking, cycling, swimming, football, tennis, badminton Builds stamina, improves fitness, helps in weight loss or control, improved cardio-respiratory functions, control of blood sugar, prevents constipation, improves sleep, positive frame of mind The improvement can be seen after a few weeks of regular, fairly, hard exercise i.e. 30 minutes of aerobic activity every day. However, the level of fitness soon declines if the exercise regime is abandoned., Strength building/resistance exercise include exercises such as weight lifting, pushups/levitation and specially designed equipments in a gym. Increases muscle strength and bone mass, helps to firm up the body and improve posture., Balance/flexibility involves stretching, loosening up and bending such as stretching, yoga, climbing stairs. Helps muscles and joints to perform their full range of movements with ease, helps to reduce stiffness thus keeping joints flexible. Improves balance, flexibility and mobility., (ii)Exercise, mental health and well-being: In addition to the benefits for physical health, there is growing awareness and scientific evidence of its benefits for wellness and mental health., Scientists at Duke University, USA, studied persons suffering from depression for 4 months and found that 60% of the persons who exercised for 30 minutes three times a week, overcame their depression without any medication., Many people have found that exercising helps to boost confidence as well as reduce anxiety and stress, all of which contribute to psychological health and well-being. Thus, exercise can be viewed as a wellness activity that prevents physical and mental health problems., Exercise as a punishment can hamper its benefits. On the other hand, exercise should be enjoyed. The physical pain and soreness that one feels in the first few days gradually disappear. In India, yoga and meditation have been traditionally used to achieve mental health and well being. Yogic asanas help the body become more flexible. Researchers have shown that yoga also has benefits for conditions such as diabetes and high blood pressure. During and after exercise, the brain releases substances called endorphins. These are the body’s natural painkillers and also increase feelings of happiness and well-being. Today’s lifestyles, especially in urban areas and metropolitan cities, are fast paced and more stressful. Hence it is crucial to ensure that every individual takes care of her/his physical and mental health., What is Wellness?, Wellness is a state of optimal well-being., It means achieving balance and harmony in all aspects of our lives., Wellness is achieved through the integration of physical, social, emotional, intellectual, spiritual and environmental health., It is a proactive, preventive approach designed to achieve optimum levels of functioning., The concept of ‘wellness’ is a unique perspective that lays emphasis on facilitating health and well-being., It focuses on human strengths as resources for health, rather than dwelling on problems, needs or weaknesses., Wellness is a choice…. a decision made to achieve optimal health., Wellness is a way of life…. a lifestyle that helps a person to reach one’s goals and realise one’s potential., Wellness is a process…. a sequence of decisions and behaviours that lead to health, well-being and happiness., Wellness is holistic …. an approach to integrate the body, mind, and spirit with the appreciation that all our beliefs, thoughts, feelings and actions greatly influence us in everyway., Wellness is wholehearted acceptance of self situations and circumstances….with all of one’s weaknesses, strengths and challenges., . Evidence from numerous studies indicates that persons rated ‘high’ on the wellness and well-being profile have in common the following qualities:, • High self-esteem, a positive outlook and a sense of purpose • A strong sense of personal responsibility and commitment • A good sense of humor • A concern for others • A respect for the environment • A physically fit and an integrated healthy lifestyle • Absence of addictive behaviours • A capacity to cope with life’s challenges • An ability to continue to learn • A capacity to love and an ability to nurture • An ability for effective communication., DIMENSION OF WELLNESS:, A ‘wellness lifestyle’ is associated with good physical health, emotional stability, healthy relationships with family, friends and peers as well as productivity and satisfaction in one’s work and workplace., “|Social aspect: This emphasises the interdependence with others, making friends and having meaningful, happy, satisfying and stable relationships with others. Social wellness promotes the idea that it is helpful to contribute to the common welfare of our community than to think only of ourselves., Physical aspect: This refers to deliberate choices for a life style that includes adequate physical activity, well balanced diets and good fitness regimen that will help to achieve and maintain optimum body health and well being., Intellectual aspect: This encompasses the extent to which one engages in creative, stimulating mental activities. An active mind is crucial for overall wellness. Being open to new ideas, thinking critically, being creative and curious, and being motivated to master new skills are the keys to intellectual wellness., Occupational aspect: This is concerned with the satisfaction gained from one’s work and how much one feels enriched by the work. The satisfaction gained is related to a person’s attitudes about work, the sense of direction and goals, and a feeling of achievement., Emotional aspect: This is closely related to the degree of awareness and acceptance that one has of one’s feelings. It includes the extent to which one feels positive and enthusiastic about one’s self and life, the capacity to appropriately handle and express one’s emotions (both positive and negative), how one copes with stress as well as being able to realistically assess one’s limitations., Spiritual aspect: This addresses one’s continuous involvement in seeking meaning and purpose of life and living, in general in human existence itself. Spirituality generally relates to better mental health, greater well-being and higher quality of life. Physical health and medical outcomes may also be affected., Environmental aspect: This deals with the interaction and interdependence between humans and the environment. Awareness of the critical role the environment plays in our individual wellbeing and that all human activity affects the environment is required., Financial aspect: This focuses on informed decision-making and learning how to manage financial resources wisely, save, invest, and plan for the future. In a monetised society (a society that functions largely on monetary transactions), adequate financial resources are required to achieve health and well-being., Stress and Coping with Stress, Stress is unavoidable in daily life and has both positive and negative connotations in the personal and professional roles. When stress has a positive effect, it is termed ‘eustress’, when stress adversely affects performance, physical and mental health, it is known as ‘distress’., Every human being, young or old, male or female, wealthy or poor, in good or poor health will benefit by learning to cope with stress in order to enhance well-being and improve their quality of life., STRESS MANAGEMENT:, Reading, Relaxation, Talking with friends/family, Music, Hobby, Spirituality, Yoga, These are simple techniques that can be used to cope with stress., Some questions and answers for exam:, What is health?, Define body mass index with an example., What is wellness?, Give the dimensions of wellness., Give three techniques that can be used to handle stress., Panthoi has a body mass index of 23. This indicator shows that she is –, Obese, Normal, Overweight, Underweight