Unit II :

Modifiable
Risk factors
of lifestyle
Diseases
The WHO Western Pacific Region declares non communicable diseases
(NCD’s) as the top killers in the Philippines.
Everyday many Filipino die from heart disease and cancer while many are
suffering from diabetes and arthritis and respiratory disorders. That is why it is
essential that at a young age, everyone should be informed about the risk of
these dreaded NCD’s and how to prevent them.
 NCD’s are non- infectious illness but can be inherited or developed based on
the individual’s lifestyle. Heart disease, cancer, liver cirrhosis, chronic renal
failure, obesity, stroke and type 2 diabetes are familiar cases of non-
communicable diseases. These conditions develop gradually over the
lifetime of the person. Pain and other symptoms usually manifest when the
person is in their 40’s and 50’s. The choices and behaviour that teenagers
and young adults make sets the tone whether they would develop these
conditions later in life.
 Most individuals will not notice, but their lifestyle is causing the
development of these NCD’s. An individual’s usual routine , food
intake, vices or way of life can develop diseases known as lifestyle
diseases. These diseases are greatly affected by vices like smoking
drug use, alcohol consumption and having no physical exercise
especially for older people.
 People in well - developed countries who consume big amounts of
meat, dairies, sugar rich food and alcoholic drinks without an active
lifestyle are more prone to obesity and other related NCDs. For
example, the change in eating habits led to higher incidents of
cancers in the lungs, breast, prostate and colon.
 SMOKING: Why is it
harmful?
 Almost every organ of the body is damaged when a
person smoked. It weakens the body and leads to
many diseases. Around 5 million die yearly from
tobacco, wherein one individual dies every 8
seconds. Each stick of cigarette has more than
4,000 chemicals and consuming it would cut an
individual’s life for at least 5 minutes. Others who are
exposed to cigarette are also at risk from its
chemical effects. The smoke contains hydrogen
cyanide ( a deadly substance used in gas
chambers), insecticides, methanol and butane,
benzene (causes leukemia), formaldehyde (used
for embalming). Many if these chemicals have been
studied intensively over the past decades. The
chemical mixture impairs the function of the
cardiovascular and respiratory system. It accelerates
atherosclerosis and destroys the cilia in the lungs.
 Tar, nicotine and carbon monoxide are
substances from tobacco that are among
the most harmful to health. Tar is a harmful
by product of smoking cigarettes. This
toxic substance is carcinogenic and
accumulates inside the respiratory system.
Tar build-up disrupts clearing process of
the lungs and ruins air sacs. Nicotine is a
toxic chemical compound that mostly
consists nitrogen, which also makes
cigarette addictive. Nicotine makes the
heart beat fast, brings light-headedness
and upsets stomach. Carbon monoxide
is a poisonous chemical from burnt
cigarette that makes the heart do more
work to supply sufficient oxygen in the
body. Thus, smoker have higher risk of
having cardiovascular diseases like angina
and heart attacks. 
 What are the kinds of tobacco smoke?

Mainstream smoke, commonly known as “first-hand smoke” is the

smoke from lit cigarettes that is both inhaled and exhaled.
Second hand smoke – is a very dangerous smoke when taken in.
it is the smoke puffed out by smokers called environmental tobacco
or mainstream smoke.
Third hand smoke refers to cigarette offshoots which is attached
to the smokers’ hair and clothing as well as various surfaces like
walls, floors, furniture, chairs and toys. This will remain in the
environment even if the smoke is already gone.
Why do people start smoking?
 Parental role model
 Adolescent experimentation and Rebellion
 Depression
 Limited education
 Aggressive marketing
 Stress
 Addiction
Why do people keep smoking?
 Pleasure
 Fear of weight gain
 Nicotine dependence
 Use of other substances ( many
smokers also use alcohols and
drugs)
 POOR DIETARY HABITS

How are healthy eating habits developed?

 Dietary habits are the usual choices of food that people make.
Diet affects an individual’s health condition. For a person to grow
and develop, he/she needs a healthy and balanced diet that
provides energy for everyday activities. Having a healthy and
balanced diet early reduces the chance of developing diseases like
cancer, osteoporosis and diabetes in the future.

What is poor dietary habit?

 Poor dietary habits occur when the person does not follow the
principles of good nutrition, adequacy, balance and variety.
Adequacy refers to moderate amounts of nutrients to maintain
normal body function. Balance refers to the combination of nutrients
and variety refers to consumption of different types of food products.
  Poor dietary habit is about not eating enough healthy
food. Under consumption and over consumption of
unhealthy food and drinks and intake of low-fiber, high- fat,
high- salt, high-sugar food are all part of poor dietary habits
that affect the amount of essential nutrients in the body
such as vitamins, minerals and protein, fiber as well as
fluids.
Poor dietary habits lead to malnutrition, resulting to stress,
tiredness, sleep deprivation, weak brain functions,
indigestion and heart problems. It adds up to the risk of
developing diseases and health problems such as:
 High cholesterol
 Obesity
 High blood pressure
 Heart disease and stroke
 Type 2 diabetes
 Osteoporosis
 Certain types of cancer
 Depression
Starting a healthy eating habit begins with knowing
what you eat. Eating should be planned. This includes
evaluation of food intake whether it provides sufficient
nutrients or harmful to your body.
 SEDENTARY LIFESTYLE

Sedentary lifestyle occurs when an individual lacks the

recommended level of physical activity or if he/she is physically
inactive. There are recommended level of physical activity for
everyday age group, which was proposed by many international
and national health organizations such as the Centers for
Disease Control and Prevention, World health Organization,
American Heart Association, American College of Sports
Medicine and Department of Health.

What does Physical inactivity causes you?

 Increase risk of certain cancers
 Contribute to anxiety and depression
 Risk factor to certain cardiovascular diseases
 Increase risk of having a coronary heart diseases
 High blood pressure and increased cholesterol levels
 What are the types of diseases associated with unhealthy
lifestyle?

1. Cardiovascular Diseases – a disease of the heart and blood

vessels and is the leading cause of death in the Philippines.
 
Types of cardiovascular diseases
 Arteriosclerosis – a condition causing the arteries to harden
or thicken. Some types are natural to growing old.
 Atherosclerosis – type of arteriosclerosis where deposited
fat hardens and becomes plaque on arterial walls. Plaque
build up can begin as early as two years old.
 Coronary heart disease – coronary arteries (pathway of
blood to the heart muscles) are narrowed or blocked; a
disease of the coronary vessels and not the heart.
Major Risk Factors for Coronary Heart Disease
 Smoking
 Diabetes
 Age
 Hypertension
 Physical inactivity
 Cholesterol
 Heart Attack – cardiac muscle failure
due to lack of blood flow to the heart.
Signs include painful pressure in the
center of the chest spreading to the
shoulders, neck and jaw, light-
headedness, sweating and shortness
of breathe.

 Angina Pectories – Chest pain from

narrowed coronary arteries due to
inadequate oxygen for the heart.
Angina Attack usually lasts less than
five minutes.

 Coronary heart disease – coronary

arteries (pathway of blood to the heart
muscles) are narrowed or blocked; a
disease of the coronary vessels and
not the heart.
 Heart Rhythm abnormalities/ arrhythmia –
irregular heart rhythm brought about by faulty
electrical conduction system that is worsened
by uncontrolled stress levels and high
caffeine intake.

 Congestive heart failure – the heart is not

able or below its normal capacity to pump
blood, causing liquid to accumulate in the
lungs and other areas of the body..
Cancer – a disease where cells divide in an
uncontrolled pace. These cells can form a tumor, which
can be identified as benign or malignant through a
biopsy procedure. Cancer is not contagious or caused
by injuries or accidents. One of the risk factors
associated with cancer is unhealthy lifestyle. The most
common types of cancer are breast cancer, lung
cancer, prostate cancer and colon cancer. Most cancer
deaths are due to lung cancer, which could have been
prevented if the person did not smoke. In addition,
healthy diet and exercise decreases the risk of cancer
development. It should be noted that there is greater
chance of survival when cancer is detected early.
 
 Malignant is cancerous. The tumor can spread to
invade and destroy nearby tissues and body parts.
This process is called metastasis.
 Benign is not cancerous. Benign tumors may
increase in size but do not invade other body parts.
It is typically harmless unless it obstructs normal
tissues or organs.
What are the four categories of cancer?
 
 Carcinoma – is the most common of the
four categories; and invasive malignant
tumor from epithelial tissue that tends to
spread to the other body parts. Cancer’s of
the skin, breast, uterus, prostate, lung,
stomach, colon are examples of carcinoma.
 Sarcoma – is a connective and supportive
cancer which include muscle, bone, blood
vessels and cartilage cancers.
 Lymphoma – arises in cells of the lymphatic
or the immune system tissues characterized
by abnormal production of white cells and
decrease in resistance.
 Leukemia - is the cancer of the blood or
bone marrow characterized by an abnormal
production of blood cells, usually leukocytes
or white blood cells.
 3. Diabetes or Diabetes Mellitus
– disease resulting from a
condition of the body wherein the
body is not able to produce or
effectively use insulin. Insulin is a
hormone that is produce in the
pancreas, which regulates the
utilization of glucose. The
presence of insulin instructs the
cells to uptake glucose that is in
the blood. Diabetes impairs
several organs in the body, which
causes kidney damage, blindness
and atherosclerosis. There is no
cure for diabetes.
 Types

Type 1 diabetes is insulin – reliant

diabetes because the body produces
little or no insulin at all. The immune
system destroys the cells producing
insulin which causes build up of sugar in
the blood and loss sugar in the urine. Its
symptoms include increased thirst,
frequent urination, continuous hunger,
weight loss, blurred vision, and tiredness.
This type of diabetes relies on daily
insulin and follows a special diet.
Type 2 Diabetes is non-insulin
dependent. This occurs when the body
produces insulin but it cannot be used by
cells. This type of diabetes is
manageable through oral medication and
a lifestyle based on diet and exercise
program.
4. Chronic respiratory diseases –
commonly called chronic obstructive
pulmonary disease (COPD) occurs in the
air paths and other parts of the lungs.
Symptoms include breathlessness, chronic
cough, and excessive mucus production.
COPD can be life- threatening and may
lead to death if not detected and cured
early.
Major risk factors of COPD include:
 Tobacco smoking
 Indoor air pollution
 Outdoor air pollution
 Occupational dust and chemicals like
vapors, irritants and fumes.
 Chapter 5: Fuel and
Performance

In any activity, proper nutrient is

important in individual’s performance.
Walking or running, long or short, diet must
give the right amount of energy from the right
sources.

Proper Nutrition for Exercise

Nutrition is the health branch that
stresses the importance of the food for
growth and development as well as in
lowering the chances of acquiring diseases
and illness. Proper nutrition relies on the mix
of food varying nutrients that we need to eat
every day. Having too much or too little of
these can lead to illness. The key principle of
nutrition are adequacy, balance and variety.
What are nutrients? Why are they
important?
Nutrients are important food substances that
help our body function properly. It provides energy
and facilitates growth and repair of cells. There are
six types of Nutrients: water, protein,
carbohydrates, fats, vitamins and minerals. They
can further classified into macronutrients and
micronutrients.
Macronutrients such as carbohydrates, fats
proteins and water are required by the body in
large amounts. Micronutrients such as vitamins
and minerals are only needed in very little
amounts. They all help our bodies produce
enzymes, hormones and other substances critical
to growth and development. There are different
strategies that you can use to ensure that you are
eating the right such as the Pinggang Pinoy. The
essential nutrients with its corresponding
importance, signs and symptoms of deficiency in
the body’s immune system.
Essential Nutrients
MACRONUTRIENTS
Protein
Importance
 Needed for growth, building and repair of body
tissues.
 Enough protein is essential to maintain muscle
mass and strength, but eating more protein does
not yield better muscle.
Signs and Symptoms of Deficiency
 Ridges or white lines in both finger and toe nails;
hair loss and thinning and brittle hair; muscle
deterioration.
Carbohydrates
Importance
 Main source of energy
 Maintain blood glucose level during exercise and
replaces glycogen stores after exercise.
Signs and Symptoms of Deficiency
 Irritability, nauseas, bad breathe, muscle cramps,
excess fatigue,constipation, regular headaches.
Fats
Importance
Needed for immune system function and helps the body store and use
vitamins.
Stored fats provides enough energy for long endurance events
 
Signs and Symptoms of Deficiency
Dry skin, hair loss, body weight deficiency, bruising, slow growth, poor
infection resistance and slow wound healing, loss of menstruation.
 
Water
Importance
Needed for waste removal, regulates body temperature, cushions the
spinal cord and joints.
 
Signs and Symptoms of Deficiency
Dehydration, muscle cramps, confusion, nausea, slurred speech and
disorientation.
 
B. MICRONUTIENTS
Vitamins, Vitamins A
Importance
 Help the body uses carbohydrates, proteins and fats.
 Maintain healthy skin, bones, teeth and hair; aids vision.
Signs and Symptoms of Deficiency
 Anemia, painful joints, cracks in teeth, depression, frequent infections.

Vitamins (thiamine, riboflavin, and niacin) B6

Importance
 Important in the production of energy from carbohydrates and fats.
 Needed to break down glycogen to release glucose and make hemoglobin that
carries oxygen in the blood.
 
Signs and Symptoms of Deficiency
 Anemia, depression, convulsions, skin rashes
 Anemia, nervous system degeneration, progressing to paralysis and hypersensitivity.
Vitamin B12
Importance
 Aids in maintenance of red blood cells 
Signs and Symptoms of Deficiency
 Red blood cell breakage, anemia, muscle degeneration,
difficulty walking, legs cramps.
Essential Nutrients
Vitamin E and C
Importance
 Aid in bone, teeth and skin formation and resistance to
infection.
 Help protect the body from oxidative damage.
Signs and Symptoms of Deficiency
 Anemia, Frequent infections, bleeding gums, loosened
teeth, muscle degeneration and pain, joint pain, failure of
wounds to heal.
Folate
Importance
 Aids in the formation of red blood cells and protein 
Signs and Symptoms of Deficiency
 Anemia, heartburn, frequent infections, smooth red
tongue, depression and mental confusion.
Minerals
Importance
 Help in regulating the chemical reactions in the
body.
Signs and Symptoms of Deficiency
 Sports Anemia – a condition where temporary
decrease in hemoglobin concentration occurs
during exercise training.
Iron
Importance
 Helps in energy metabolism; important in
transporting oxygen through the bloodstream;
prevents anemia
 Important during exercise and maintain bones
and teeth; for the formation of hemoglobin and
myoglobin, other iron containing proteins that
are essential for energy production.
Signs and Symptoms of Deficiency
 Anemia, weakness, fatigue, pale appearance,
reduced attention span, developmental delays
in children.
Calcium
Importance
 Helps build and maintain bones and teeth; nerve and
muscle functions and blood clothing.
 Needed to maintain blood calcium levels and promote
bone density, consequently reducing the risk of
osteoporosis 
Signs and Symptoms of Deficiency
 Stunted growth
Zinc
Importance
 Helps carry out body processes; plays a role in immune
function, protein synthesis and wound healing 
Signs and Symptoms of Deficiency
 Growth failure, delayed sexual maturation , slow wound
healing
 Before the Exercise
The food eaten before the exercise serves as the
energy source and will define one’s performance.
Eating a meal with a plenty of carbohydrates three to
four hours before exercising is ideal as it increases the
blood glucose and glycogen levels for energy. A
moderate amount of protein helps recovery after
exercise.
Glucose – a simple form of sugar that the body
converts into energy.
Glycogen – sugar store in the liver and muscle cells,
which can be broken down to glucose for energy.
A small snack one to two hours before doing
vigorous exercise is ideal. If time is limited, it is
recommended to consume something lighter. Food
products with high content of simple sugars consumed
right before an exercise will rapidly supply the body
with energy but it will also drop significantly at the
middle of the session.
During Exercise
Proper food intake during exercise increases endurance
and performance, prevents and individual from getting tired
easily, and give glucose to the working muscles. The amount
needed depends on the duration of the exercise.
It is advisable to eat 30 – 60 g of carbohydrates every
hour for a heavy exercise of more than one hour. A sports
drink or cereal bar is also recommended for easy digestion.
Small amounts of food should be taken at intervals instead of
taking it all at once. Water is also required during exercise to
avoid dehydration. Consume water every 15-30 minutes and
avoid waiting to get thirsty before drinking. 
After Exercise
It’s very important to eat after exercise to eat after
exercise to reload the body’s glycogen supply. The amount of
food and time depends on the duration of the exercise and
the schedule of the next exercise session.
After the exercise, it is deal to eat within the first 30
minutes with 1 g of carbohydrate for every 1kg of an
individual’s weight. If a person weights 50 kg then he/she
should take 50 g of carbohydrates.
 Lesson 6: STRESS
Is there a positive and negative stress?

 Stress is a reaction of the body and mind to unkind

or challenging life incidents such as tense feelings,
worry and discomfort. The imbalances between the
demand from the environment and the person’s
ability to cope can trigger feelings of anxiety. Some
responses like being irritated, frightened, or anxious
can cause headache or stomach ache.
 Most people consider stress as a negative experience
but it is not always the case; it can be also positive.
The enhancing influence on our productivity and
satisfaction is called “eustress” while the harmful
physical consequence of stress is called “distress”.
Eustress or positive stress promotes growth and
accomplishments and stimulates you to go on. On
the other hand, distress or negative stress often
cause poor performance. The perception of stress as
positive and negative varies from person to person.
 Cause and effects of stress
What causes stress?

 A stressor is an event or a situation that causes

stressful situations which are seen as risk to the well
–being of a person. The body response to stress by
secreting hormones that prepares the body to
respond to situation. The stress response is not
harmful to the body; however frequent activation of
the stress response has negative consequences on
the body. These causes anxiety that affects
individual’s health, behavior and life. Stress affects
our health and can be classified as acute, cumulative
or chronic. Acute stress, the most common form,
arises from recent past and foreseen difficulties. It
occurs briefly and appears in bits of thrill. Cumulative
stress is a series of stress that has build up. Several
individuals ignore the signs early and end up
accumulating them. Chronic stress is a form of stress
that is recurring. It Is a prolonged stress that is
dangerous and can lead to severe health problems.
 When people say “stress”, they are really talking about
stressors. Stressors lead to stress response or the body’s
reaction to stress which help bring balance. There are
different sources of stress which range from life-
threatening events to small events like being late in class.
Some of these include

1. Major life changes. Majority of stressors are key life changers

that influence an individual’s family and social life. These
stressful changes threaten ones sense of security and self-
esteem. Changes due to stressful events in life endanger an
individual’s sense of safety and confidence. Some examples
include death of a loved one, losing a job etc..
2. Everyday Problems. The stress or hassles we encounter
everyday or occasional petty incidents are part of this group.
Examples of these stressors include dressing concerns,
misplacing or losing things, too much things in mind or
physical appearance. These maybe insignificant but they
accumulate as it happens every day.
3. Physical surroundings. The immediate surroundings affect the
level of day to day stress (crowded transportation in going to
school or workplace, street walks with foul odors, or unbearable
weather conditions). Noise is also one overlooked factors causing
stress especially if your residing near airports, train trail tracks or
factories with loud machines. People in depressed, dangerous or
polluted areas also suffer high stress levels as well as those
exposed to calamities, tragedies, armed conflicts and other
disasters.

4. Other stressor, other stressor involving teenagers include

worrying about their future, conflicts and disagreements with
family members, friends and other people, among other.
Sometimes, teenagers who cannot manage their issues resort to
alcohol and prohibited drugs.
Which of these common reactions do
you experience during stressful
situation?

Physical signs
 Muscle tension
 Headache
 Pounding heart
 Shortness of breathe
 Dry mouth
 Grinding teeth
 Nail biting
 Emotional signs
 Anger, irritability
 Impatience
 Nervousness
 Forgetfulness
 Inability to concentrate
 Negative thinking
 Excessive worrying
 Loss of interest
 Self – criticism
 Frequent crying
 Behavioral Signs
 Loss of appetite
 Overeating
 Drug abuse
 Sleep problems
 Restlessness
 Hurrying and talking to fast
 Reckless behavior
 Psychological signs
 Constantly irritable with other
people
 Feeling of being a failure
 Difficulty in making decisions
 Loss of interest in other
people
 Having a hard time to
concentrate
 The General Adaptation Syndrome
 Once a person senses stressor, his/her body goes
through the following stages of General Adaptation
Syndrome (GAS), a theory developed by Austrian-
Canadian Hans Selye.
1. Alarm Stage – is the phase where the brain deciphers
the distress and instantly deals with it. This is also
known as “fight or Flight”.

2. Resistance Stage – is the process where the stress is

being resolved after meeting its demands then the
body goes back to normal afterward.

3. Exhaustion stage – develops when stress recurs until

it becomes chronic and reaches this final stage. Stress
levels and plateaus then develops health risks that
cause high blood pressure, stomach, and heart
problems.
 When the body reacts to stressor, it has an
automatic mechanism that copes with stress for
survival. This response is also known as the “fight or
flight”. The response initially releases the adrenaline
hormone resulting to more body strength. The heart
beat fast, blood rush to the brain and muscles, then
the breathing gets faster which gives the body cells
more oxygen. This sudden series of hormonal
changes and body response allows a person to fight
threat or go on a flight to safety. The body is in
“attack mode” throughout the flight or flight
response, concentrating on the immediate threat
but not always producing appropriate responses.
 If the stressor continues, the body mobilizes to
withstand the stress and return to normal. Sever
stressors in the long run diminish the body’s
resources making it to function less than normal.
 APPROPRAITE STRESS
MANAGEMENT STRATEGIES
How can stress be managed?
1. Manage stressors. An important approach to minimize stress
is to lessen stressors. Stressors cannot be limited but it can be
avoided. Being burdened with too much work could be
prevented by prioritizing and time management. Refrain from
unnecessary matters and focus on the important ones.
2. Rest and Sleep. A very helpful way of reducing stress and
relieving tension is having a good amount of rest and sleep.
Grownups normally need seven to nine hours of sleep every
night. It also helps taking 15 to 30 minutes daytime nap. Stress
and exhaustion are best countered by a sound and relaxed
body.
3. Exercise. Exercising naturally relieves the body from the effects
of stress. An aerobic workout stimulate hormones, wears
down tight muscles, and gives a nicely tired but stress free
condition. Exercise has also been known to help secrete feel
good hormones called endorphins, which help the body relax.
4. Use relaxation method in coping with stress. Numerous types of
relaxation methods can be done to counter the adverse effects of
stress. Some of these are progressive relaxation, deep-breathing,
meditation and creative visualization.
a. Progressive relaxation uses the body’s feedback mechanism in
reducing muscle tension, a common indicator of stress. It is
essential to learn and practice exercises that can relax tense
muscle.
b. Deep breathing tells the brain to calm down and relax,
relieving the stress.
c. Meditation is a technique that temporarily “tunes out” the
world, disregards outside disturbances and provides inner
peace. A relaxed physical and mental state wipes out
accumulated stress.
d. Visualization (Creative Imagery) uses imagination to relax and
reduce stress (e.g.. Creating a pleasing image in your mind).