PEH_Midterm

Ms. Rosemarie J. Dumanig, 23 years old.

COVERAGE:
 Health Behaviors
 Eating Disorders
 Making One’s Stress
TYPE OF EXAM: Identification and Essay
LESSON 1: HEALTH BEHAVIORS
Behavior is the way that someone behaves, it is the person/s response/reaction, and it is how they act.

Eating Behavior

One gets proper nutrition through the care we get to our body.
The caloric daily requirement of an average teenager is approximately 2200 calories a day.
This should come from the choice of foods that will provide proper sustenance for the body.

Proper Sustenance of the Body:

Iron
Carotene
Vitamin B1
Vitamin B2
B-Complex
Vitamin C
Potassium

 Iron, Iodine, and Zinc - are found in green leafy vegetables, seafood, liver, and cereals.

Iron - can also be found in meat, fish, chicken, whole grain, and enriched bread.

 Carotene - can be found in dark green and orange vegetables. 1. Spinach, 2. Carrots,

3. Sweet Potatoes, 4. Cantaloupes.

 Vitamin B1 or “thiamine” - is found in (1) meat, (2) grain, (3) cereals, and (4) broccoli.
 Vitamin B2 or “riboflavin” – is found in fish, meat, liver, cheese, and green vegetables.
 B-Complex or “niacin” – found in nuts, fish, lean meat, grain products, and legumes.
 Vitamin C or “ascorbic acid” – is found in fruits, especially citrus.
  Potassium and Sodium or “electrolytes” – are found in Fruits (Banana, melon, citrus), Vegetables
(green, leafy vegetables, and broccoli).

Sleep Behavior

Rest, sleep, and relaxation are important in maintaining one’s health. Young children tend to sleep a bit
more or even take short naps, while older people tend to have shorter sleeping hours. Sleep removes fatigue. It
is also during sleep that muscle repair occurs.

Sleep Hours:

Age Time
Newborn to 3 months old 14-17 hours
4 months to 11 months 12-15 hours
1-2 years old 11-14 hours
3 to 5 years old 10-13 hours
6 to 13 years old 9-11 hours

14 to 17 years old 8-10 hours

Young adults, Adults, and Older 7 – 8 to 9 hours needed.
(18 to 65+ years old)

STRESS MANAGEMENT

Stress

- is how we react when we feel under pressure or threatened

- is experienced when demands are placed on someone who finds it hard to comply with
these demands. Events such as deaths, divorce, breakups, job-related concerns, and other
problems may cause stress.

Types of Stress:

POST-TRAUMATIC STRESS - a mental health condition that is triggered by a terrifying event - either
experiencing it or witnessing it.

CHRONIC STRESS - a consistent sense of feeling pressured and overwhelmed over a long period of
time. Symptoms include aches and pains, insomnia or weakness, less socialization, and unfocused
thinking.
5 Ways to Manage Stress

1. Exercise
2. Breathe
3. Learn to say no
4. Alter yourself
5. Relax

Health Risk Factors:

1. Family history
2. Smoking
3. Hypertension (high blood pressure)
4. Hypercholesterolemia (high cholesterol count)
5. Impaired fasting glucose level (high blood sugar level)
6. Obesity
7. Sedentary lifestyle (physically inactive)

Physical Activity Performance

Directly related to eating behaviors, rest, sleep, relaxation, stress management, and health risk factors.
Proper eating behaviors affect one’s physical performance levels as nutrition affects the energy system directly.

RUBERT URICH - “A healthy outside starts from the inside.”

LESSON 2: TYPES OF EATING DISORDER

 Anorexia Nervosa
 Bulimia
 Binge Eating

ANOREXIA NERVOSA

characterized by self-induced starvation where the body denies itself essential nutrients that are needed
to function normally and extreme weight loss.

 Symptoms:
- an intense fear of weight and “getting fat”.
- feeling fat despite dramatic weight loss.
- loss of periods and extreme concern with body weight and appearance.
 Negative Health Consequences:
 - abnormally slow heart rate.
- a reduction in mass.
- hair loss.
- severe dehydration.

BULIMIA

- a serious, potentially fatal emotional disorder characterized by a distorted body image and an obsessive
desire to lose weight.

- It is greatly associated with a destructive cycle of binging and purging, usually caused by self-induced
vomiting.

- People who struggle with bulimia are usually those of average weight. Similar to anorexia nervosa,
most but not all victims are female adolescents.

 Symptoms:
- Fear of putting on weight
- Mood Changes
- Binge Eating
- Making themselves Vomit/Purging
- Critical Judgement on weight and body shape
- Excessive Exercise after binge eating

BINGE EATING

- A type of eating disorder, which involves out-of-control eating.

- Those who are struggling with binge eating disorder usually experience distress, shame, and guilt over
their eating behaviors.

- Negative body images are normally the first triggers of an eating disorder with most females reporting
being dissatisfied with how they look and desire a certain body type.

TYPES OF EATING HABITS

 Fueling for Performance

 Emotional Eating
 Social Eating
 Eating in front of the TV or while watching sports events
 Fun Eating
  Fog Eating
 Storm Eating

FUELING FOR PERFORMANCE

- Athletes usually practice proper nutrition through this type of eating. In this type of eating, the athlete
carefully selects food that will be beneficial for the sport that he or she is preparing for.
- the athlete who engages in carb-or-carbo-loading makes sure that he or she eats an ample amount of
carbohydrates so as to be prepared to participate in strenuous activities like aerobics and marathon.

EMOTIONAL EATING

- This is not healthy.

- The person in an effort to relieve stress and negative emotion due to certain life events, transforms
eating as a form of outlet.

SOCIAL EATING

- such as eating at parties or other gatherings, may impel a person to overeat as parties usually extend for
hours. Besides hefty servings and proportions, party foods are more appetizing than regular meals.

EATING IN FRONT OF THE TV OR WHILE WATCHING SPORTS EVENTS

- may yet be another cause of an unchecked diet.

FUN EATING

- eating any foods that you love to eat that don’t necessarily give you anything back.
- In other word food that tastes great and you enjoy but don’t offer any real nutritional value (i.e. cake,
potato chips, candy, etc.)

FOG EATING

- anytime you eat without awareness.

- Fog eating is not enjoyable or purposeful; it’s an unconscious munch that we are not even aware we are
doing.

STORM EATING

- binge eating or eating out of control.

- It is anytime you can’t stop yourself.
 - Sometimes this happens if we let ourselves get too hungry and sometimes it happens when we have an
overwhelming emotion that we do not want to feel.

LESSON 3: MANAGING ONE’S STRESS

Mental Health

- The emotional well-being of an individual. It is how you think, feel and act to cope with life.
- It is also the ability to perform comfortably.

Characteristics of a person with a healthy mind:

Able to take responsibility for his own actions.

Able to adapt to changing circumstances in one’s life.
Graceful, especially under pressure.
Brave to explore new things and ideas.
Can stand on his own feet without depending on others.
Capable of living life to the fullest.

Seven Dimensions of Well-Being:

1. Physical Wellness - refers to the health of your physical body.

2. Emotional Wellness - pertains to your psychological and emotional perspective about yourself and the
world around you.
3. Intellectual Wellness - encompasses your open-mindedness and intelligent responses to stimuli,
decision-making skills, and life-long learning.
4. Social Wellness - covers your interaction and relationship with other people.
5. Career Wellness - personal satisfaction from your career job and contribution as a productive member of
society.
6. Environmental Wellness - refers to your responsibility to take care of the environment.
7. Spiritual Wellness - deals not only with your religious beliefs and practices but more so with their
effects on the other dimensions of your well-being.

STRESS
 o a reaction of the body and mind to unkind or challenging life incidents such as tense feelings, worry, and
discomfort. The imbalance between the demands of the environment and a person’s ability to cope can
trigger feelings of anxiety. Some responses like being irritated, frightened, or anxious can cause
headache or stomach ache.

CAUSES OF STRESS

Adjustment to a new level of independence

Peer Pressure
Expectations from elders
Living away from family
New, unfamiliar environment
Financial Needs, Family Problems
Norms and standards of society; Romantic Relationships
Death, breakups, and job-related concerns

EFFECTS OF STRESS

lack of appetite or overeating

insomnia or oversleeping
unusual sadness or happiness
anxiety or irritability
developing migraine headache, heartburn, indigestion, frequent urination, and diarrhea or constipation.

Long-term or chronic stress can lead to the development of the following disorders:

Depression
General Anxiety Disorder
Sleep Disorders
Substance Abuse
Chronic Muscle Pain.

COPING WITH STRESS

 Be honest about all things that you are going on in your life.
 When you are feeling hassled and little things readily upset you, take a deep breath, count from 1-10,
and then put everything in perspective.
 Manage your time.
 Develop a healthy lifestyle that will enhance your resistance to stress.
 Keep a diary.
 Be positive and optimistic.
 Laugh at yourself and try to maintain a sense of humor no matter what the situation.
 Accept the fact that you cannot control everything in your life and realize that your way is not always
going to be the best way.
 Focus on the pleasant aspects of life and ways to improve your situation.
 Do not procrastinate.