1.
LSN1303
Health and Wellness
Revision Lecture.
Summary of the Course

2.
National Health Agenda 2021 of the UAE:
 Part of a seven-year initiative launched by His Highness Shaikh
Mohammad Bin Rashid Al Maktoum, the UAE Prime Minister and
Ruler of Dubai.
 Major key performance indicators have been identified to meet the NHA:
Cardiovascular disease: from 211/100,000 deaths to 158.2/100,000
(reduction by 25%)
Diabetes: current statistics is 19% of emiratis have DM II; reduction to
16.3% by 2021
Average Healthy Life Expectancy: current (WHO) is 67 years; Target in
the UAE is to increase to 73 years.
Cancer: Current is 78 deaths/100,000 population; target is 54.2 deaths
/100,000 or reduction by 18%
Prevalence of Using Tobacco-products: current (WHO) 19% men and 2%
women are smokers; target is to reduce rates by 15%, i.e., 16% in men
and 1.7% in women.
Childhood obesity: Current (WHO, 2014) 14.4% of children in the UAE
were found to be obese; target is to reduce to 12% (reduction by 17%)

3.
HEALTH
• The overall condition of a persons
body or mind and the presence or
absence of illness or injury.
• What influences HEALTH:
genes, age, family history, risk factors,
lung cancer.

4.
What is wellness?
• Wellness is optimal health and vitality
encompassing the six dimensions of well-being
• (compare this to health which is just absence of
disease)
• Making conscious decisions to control risk factors.
E.g.: Stop smoking to prevent lung cancer
7 Dimensions

5.
Health/Wellness
Dimensions
Physical
Emotional
Intellectual
Interpersonal
Spiritual
Environmental
Occupational

6.
PHYSICAL WELLNESS Overall body’s condition, absence
of disease , fitness level and
ability to care for yourself.
EMOTIONAL WELLNESS Ability to understand and deal
with your feelings.
INTELLECTUAL WELLNESS Seeking out new experiences and
challenges.
INTERPERSONAL WELLNESS Ability to develop and maintain
satisfying and supportive
relationships
SPIRITUAL WELLNESS To possess a set of guiding beliefs,
principles or values that give
meaning and purpose for your life
ENVIRONMENTAL WELLNESS Livability of your surroundings
OCCUPATIONAL WELLNESS Level of happiness and
fulfillment you get through work

7.
What kind of qualities and behaviors are
associated with high wellness
• Physical Health :eating well, exercising, going to
doctor regularly, recognizing signs of disease….
• Emotional : Self esteem, trust, understanding others
and accepting owns feeling, optimism…
• Intellectual: openness to new ideas, capacity to
question
• Interpersonal : ability to have support from friends,
communicate with friends and family

8.
Continued…
• Communication skills, having intimate relationships.
• Spiritual; capacity to love, have compassion and
forgive….
• Environmental: Having abundant clean resources,
reducing pollution……
• Occupational: Enjoyable work, job satisfaction,
recognition and acknowledgement from managers
and colleagues

9.
Behaviors that Contribute to
Wellness
These are some behaviors that contribute
to physical wellness:
1) Be physically active
2) Choose a healthy diet
3) Maintain a healthy body weight
4) Manage stress
5) Avoid tobacco (including sheesha), drug,
alcohol use.
6) Protect yourself from diseases and injury.
7) Maintain meaningful relationships.

10.
Choose a Healthy Diet
To have a healthy diet you must eat a balanced diet.
That means you must eat a diet with the right amounts of each type
of food and food groups.
Your diet should contain:
• Complex carbohydrates (bread, rice, pasta, potatoes, etc)
• Fruits and Vegetables
• Milk or milk products
• Proteins (meat, poultry, fish, nuts, lentils)
• Only a small amount of added fats/oils and sugars.
Ideally, 50-60% of body energy needs SHOULD come
From
complex carbohydrates – wholemeal bread, pasta,
brown rice

11.
Maintain a Healthy Body Weight:
BMI (Body Mass Index) should be between 18
and 24.9
When BMI is between 25 and 30 the person
is overweight;
When BRMI is over 30 the person is obese
BMI = weight in kilograms
height in meters²

12.
Manage Stress
Many people do not cope properly with stress in
their lives.
You can reduce stress through:
- Exercise
- Relaxation/meditation techniques
- Talking about problems with friends or relatives.
- Talking about problems with a health
professional.
- Prayer

13.
Develop Meaningful Relationships
If you develop healthy relationships with family,
friends, husband or wife, it helps you to feel
happier and can reduce stress in your life.
Reducing stress helps to reduce the chance of
sickness and high blood pressure.

14.
Important definitions
• Risk factor: a condition that causes
increased chance of disease or
injury.
• Infectious disease : can spread from person to
person caused by bacteria or
virus
• Chronic disease : a disease that develops and
continues over a long period
of time
• Life style choice: a conscious behavior that can
increase or decrease chances
of disease.

15.
Risk factors :
Controllable:
your lifestyle choices, e.g. sun exposure, alcohol intake,
healthy/unhealthy food; sedentary/active lifestyle
Uncontrollable: Family history

16.
• Physical fitness:
A set of physical attributes that
allow the body to respond or adapt to the
demands and stress of physical effort.
• Sedentary life style :
Physically inactive, literally, sitting.

17.
What are the killers diseases today?
Life style diseases
• 1. Heart disease
• 2. Cancer
• 3. Stroke
Leading cause of death in the world – heart disease.
Connected to life style

18.
Five leading causes of Death in
UAE(Gulf News, 28 August 2016)
1. Obesity. The obesity rate is about double of the world average;
2. Diabetes.
About 19% Emiratis have diabetes. Type 2 diabetes — often linked to factors
such as obesity and a sedentary lifestyle — accounts for about 90 per cent
of cases worldwide.
.
3. Cardiovascular diseases
Diabetes, hypertension, smoking, high cholesterol, obesity and a family
history of cardiovascular disease are all risk factors.

19.
Leading causes of death in the UAE
• 4. Cancer
•
• 4 leading cancers in UAE: breast, colorectal, lung and cervical cancer.
•
• According to Health Authority Abu Dhabi (HAAD) statistics for 2014 — the
most recent figures available — women accounted for 45 per cent of all
cancer-related deaths, with breast cancer being the third most common
cancer-related deaths for both genders, behind lung and blood cancers.
•
• According to HAAD, tobacco use is the most important risk factor for cancer,
causing 22 per cent of global cancer deaths and 71 per cent of worldwide
lung cancer deaths.
•
• 5. Mental health
•
• Mental health has been identified as a top priority, yet stigma lingers for
those who experience symptoms of depression or other psychological
disorders.
•

20.
Risk factors for these diseases
• Diet (too much fat, meat and junk food, not
enough veg and fruit)
• Not doing exercise (sedentary lifestyle)
• Smoking
• Alcohol

21.
CARDIOVASCULAR (cardiorespiratory) fitness
Is the ability to perform prolonged, large-muscle,
aerobic (dynamic) exercise at a moderate to high
level of intensity. It depends on things like:
1. How well your heart can pump blood to the
muscles
2. How well your lungs deliver oxygen to your blood
3. How well your body uses its fuel.
AN EXAMPLE OF CARDIOVASCULAR fitness IS:
long distancerunning
long distanceswimming

22.
MUSCULAR ENDURANCE -
• The ability of the muscle to remain contracted or to
contract repeatedly (over and over again) for a long period
of time.
• It is very important for good posture and for preventing
injury.
• Depends on things such as:
1. the size of the cells in your muscles
2. How well your muscles store fuel
3. How well blood is supplied to your muscles.
AN EXAMPLE OF MUSCULAR ENDURANCE IS:
ROWING

23.
MUSCULAR STRENGTH
• The amount of force a muscle can produce with a single
maximum effort.
• We need strong muscles for everyday activities!
• Strength depends on:
1. the size of our muscles cells
2. How well our nerves activate our muscles cells.
AN EXAMPLE OF MUSCULAR STRENGTH IS:
WEIGHT LIFTING (STRENGTH)
JUMPING (POWER)

24.
The Cardiovascular System
• Also called Circulatory system
• Its main role is to circulate gases (Oxygen and Carbon
Dioxide), nutrients, and waste materials
• Three organs:
• Heart
• Blood vessels
• Blood
• https://youtu.be/oHMmtqKgs50

25.
The Human Heart
• The pumping organ
• Muscular organ (cardiac
muscle)
• Contracts involuntarily
• About the size of your
clenched fist

26.
Blood Vessels
• The conducting system (this is
where the blood passes
through to supply oxygen,
nutrients and collect waste)
• Three types:
• Arteries: bring blood away from
the heart. Carries blood rich in
oxygen.
• Veins: bring blood toward the
heart. Carries blood that
contains very little oxygen.
• Capillaries: joins arteries to
veins. Where nutrients, gases
and wastes are exchanged
between the blood and body
cells
• https://youtu.be/CjNKbL_-cwA

27.
Blood
• The delivery organ
• Carries with it gases,
nutrients, and wastes
• 4 to 6 liters
• Functions also for body
defense (white blood
cells), blood clotting
(platelets).

28.
The Cardiovascular
System and Exercise
The cardiovascular system serves five important
functions (1) during exercise:
1) Delivers oxygen to working muscles
2) Oxygenates blood by returning it to the lungs
3) Transports heat (a by-product of activity) from
the core to the skin
4) Delivers nutrients and fuel to active tissues
5) Transports hormones

29.
The Skeleton (skeleton system)
• What the skeleton does?
• The skeleton is the basic framework of the body. It has four
major functions
• SHAPE AND SUPPORT
• MOVEMENT
• PROTECTION
• BLOOD PRODUCTION
SHAPE AND SUPPORT - the skeleton provides us with our shape,
without it our body would have no framework to support itself
on. The skeleton also

30.
gives the body its size and in some cases can influence
overall bodyweight.
MOVEMENT - some of the bones of the body are held
together by freely moveable joints. This means you are able
to bend your body and move about.
PROTECTION - The skeleton also protects the vital soft
tissue organs of the body. The most important are:
• the rib cage - protects the heart and the lungs
• the pelvic girdle - protects the abdomen
• the spinal column chord - protects the spinal chord
• the skull - protects the brain.

31.
• BLOOD PRODUCTION - blood is made in the bone marrow,
particularly in the marrow of the long bones of the body.
Blood contains both red and white blood cells. The red
blood cells carry oxygen to muscles and the white blood
cells fight infection in the body.

32.
CARDIORESPIRATORY FITNESS
• Exercises for
Cardiorespiratory
Fitness
• Swimming
• Cycling
• Jogging
• In-line Skating

33.
Fitness Program Components
• Warm up and Stretch
• Prepare body for exercise and provide a transition
from rest to physical activity
• 5-minute Brisk walk as warm-up
• 5-10 minutes stretching
• Resistance Training
• Consider your age, fitness level, and personal goal
• Done in set, or a single series of multiple resistance
using the same resistance
• For men and women under 50, one set of eight to
ten different exercises 2 to 3 days per week.
• Use lighter weights in the beginning to allow 10 to
15 repetitions
• Allow one day rest and recovery in between
workouts.

34.
Fitness – Related Injury
• Traumatic injuries: injuries that are
accidental and occur suddenly and
violently.
• Overuse injuries: injuries that result from
the cumulative effects of day-after-day
stresses placed on tendons, muscles and
joints.
• Runner’s knee
• Shin splints
• Plantar Fascitis
• Tennis elbow

35.
Essential Nutrients
• Essential nutrients
• Are those nutrients that
a person must obtain
from food because the
body cannot produce
them in large enough
quantities.
Rules for identifying an
essential nutrient:
 It must have a biological
function in the body.
 If it is removed from the diet it
has a negative effect on one or
more biological functions.
 If it is replaced in the diet it will
restore the biological functions
for which it is required.

36.
Nutrients have several uses in the body:
 Provide energy.
 Provide materials for building,
maintaining and repairing body
tissues.
 Provide factors that regulate chemical reactions in the
body.
Uses of Nutrients

37.
The body is made up of:
- 60% water.
- 23 to 31% fat for young women.
- 9 – 17% carbohydrates, proteins, minerals, vitamins
for young women.
Our diets provide these materials that
make up the body.
Body Composition
Carbohydrates
Proteins
Vitamins
Minerals
Fat
Water

38.
Nutrients in the diet can be classified as:
 Energy yielding:
These include carbohydrates, fats and proteins.
They release energy when broken down by the body.
 Vitamins
 Minerals
 Water
Vitamins, Minerals and Water:
Do not provide energy for the body
Types of Nutrients

39.
CALORIES
The energy in food is measured
in calories or kilocalories.
 A calorie is the amount of
heat needed to raise 1g
water by 1o C
 In books or magazines when
the term calorie is used it
really means kilocalorie
(kcal)
“C” = 1 kilocalorie = 1,000
calories
https://phet.colorado.edu/en/simulation/eating-and-exercise

40.
• CHO--- made of carbons, oxygen and hydrogen; simple or
complex based on the number of sugar molecules present; 45-
55% of total calories
• Functions:
• Major source of energy (glucose). 1 g of carbohydrate = 4 calorie
• Provides fibre
• Changed to protein- used to make tissues
• Excess is stored as fat, produce heat
• Sources: bread & cereal; pasta & rice; potato, lima beans, corn;
dried beans and peas; fruit, vegetables & milk; sugar, syrup,
jelly, jam, honey
Carbohydrates

41.
Complex Carbohydrates
• Are starches.
• Provide vitamins, minerals and
fiber as well as carbohydrates.
• Include dry beans, starchy
vegetables like potatoes, corn,
and peas; rice, pasta, oatmeal;
bread and cereal.

42.
Fiber
 Plant materials that are
not digested
completely by the
body.
 Keeps the digestive
system healthy.
 Reduces the risk of
cancer and heart
disease.
 1 g of fibre = 1.5
calorie
Sources of Fiber:
Most Fruit and Vegetables
– both dry and fresh;
Whole wheat and bran;
Pulses – peas and beans

43.
Sources of Fiber

44.
Saturated and Unsaturated Fats
• We hear the term saturated fats and
unsaturated fats in the media.
• Saturated fats ( BAD) can raise blood cholesterol
(animal fat and butter are saturated fats). These can
clog up the arteries.
• Many (but not all) oils are partly or mostly
unsaturated( GOOD) so are better for us.
Examples: Fish Oil (omega 3 and 6); olive oil.

45.
Proteins
Proteins are made up amino acids which contain
carbon, hydrogen, oxygen and also nitrogen.
Amino acids are small molecules which are joined
together by bonds to make proteins.
The body contains 20 amino acids.

46.
VITAMINS
The body makes some vitamins (Vit D and K) but most
vitamins come from food.
Kinds of vitamins:
• Vit A: prevents night blindness, skin diseases
• Vit D: increases Ca and P absorption
(helps in building and repairing bone).
• Vit E: increase Fe absorption
• Vit K: blood clotting

47.
Vitamin A is needed for night vision.
What other foods
provide Vitamin
A?Carrot Eggs

48.
Vitamin C is needed for the maintenance of
healthy skin.
What other foods
provide Vitamin C?
Orange Kiwi
Answer: all green
vegetables – spinach,
broccoli, green cabbage
etc

49.
Sources of vitamin B group

50.
Action of vitamins:
- Vitamins act by helping chemical reactions to occur
or to happen faster.
- They do not provide energy for the body but they
help the body to release energy from other
nutrients.

51.
MINERALS
Minerals are inorganic compounds which means
that they do not contain carbon.
• Macrominerals (minerals that are found in amounts
larger than 5 grams):
Ca, P, Mg, Na, K, Cl
• Trace minerals (minerals needed in daily quantities of less
than 100 mg)
Fe, Cu, Se, I, Mn, Mo, Zn, Cr, F

52.
WATER
• The human body is made up of about 63% water.
• Need 2.5 to 3 litres of water/day, but drink only about 2.0
to 2.5 litres.
• Where do we get the rest??
The foods we eat contain water.
For example lettuce is 95% water.

53.
Functions of water
It acts as a solvent.
(dissolves materials)
Transports food substances to cells.
Removes waste.
Regulates temperature and metabolic
rate
(rate of chemical reactions in body).

54.
FOOD Pyramid: how much
and which foods to eat? Ideally 50-60% of energy should come
from complex carbohydrates

55.
• Suffering health consequences –
• Deficiency diseases
• Marasmus
• Scurvy
• Anemia
• Osteoporosis
• Rickets
• Afflictions of affluence
• Obesity
Not meeting nutritional needs in
younger/older years leads to:

56.
Adulthood Nutritional Stages
• 19 – 30
Young (early) adulthood
• 31 – 50
• 51 – 70 Middle adulthood
(middle age)
• Beyond 70 Older adulthood
(elderly)

57.
• http://www.nutritionmd.org/consumers/general_n
utrition/all_stages.html

58.
• Nutrition is one of the key factors in ensuring
normal fetal development, and
protecting the health of the
mother.
• Extra nutrients and energy are needed:
• * for fetal growth and development
• * to support the changes in the mother that
• help support the pregnancy.

59.
Increased nutrient needs:
Increased energy needs:
Approximately 300kcal extra needed in 2nd and 3rd
trimesters.
Protein intake is especially important, and should be at
least 60g/day.

60.
Erikson’s Psychosocial Development theory:
personal development in 8 stages

61.
Stage 1. Trust vs. Mistrust.
Baby up to 1.5 years
• Baby (infant) basic needs are
met by parents.
• If baby gets attention and
love then he/she will trust
the world.
• If baby is neglected and
mistreated a sense of
mistrust will result.
• Mistrust leads to frustration,
suspicion, withdrawal, and
lack of confidence
• .

62.
Stage 2. Autonomy vs. Shame.
Toddler. 1.5 – 3 years
• .
The child (toddler ) learns about the world
around.
Parents’ patience and encouragement helps
foster autonomy in the child.
Toddler’s learns basic skills – to eat, to
dress, to maintain personal hygiene
Develops sense of autonomy – can do
things by himself.
If not encouraged or shamed or not
allowed to do things may develop lack of
self-confidence

63.
Stage 3. Initiative vs. Guilt. Pres-
school: 3 - 5 years.
• The child develops more skills, but
not all goes to plan…
• The child wants to begin and
complete his own actions for a
purpose.
• Guilt is a confusing new emotion.

64.
Stage 5. Ego Identity vs. Role
Confusion. Teenagers: 13 – 18
years.
• Transition into
adulthood. Finding who
you are.
• Fitting in with peers.
• Experimentation can lead
to role confusion.

65.
Stage 6. Intimacy vs. Isolation.
Young adulthood: 18 - 40 years
• Forming intimate
relationships with others,
building family, having
children of one’s own.
• Reciprocal relationships
• Commitment, responsibility

66.
Adolescence: 13- 18 years
• Marks the transition from
childhood to adulthood.
• Bridge between childhood
and adulthood.

67.
Changes in Adolescence:
becoming an adult
• Biological
• Changes in body shape, appearance, and
function: hormones kick in...
• Psychological
• Changes in the way of thinking about oneself
and the ability to think about the world.
• Social
• How one relates to families, other young
people and the outside world.

68.
Central concern during
adolescence
• Search for Identity.
• Identity Crisis: desire to fit in with peers;
denial of traditional values, search for purpose
in life…

69.
Most important psychological
and psychosocial changes in
adolescens
• Emergence of abstract thinking
• The growing ability of absorbing the perspectives or
viewpoints of others
• An increased ability of introspection
• The development of personal and sexual identity
• The establishment of system of values
• Increasing autonomy from family and more personal
independence
• Greater importance of peer relationships
• Emergence of skills and coping strategies to overcome
problems and crises.

70.
Primary Social Tasks Adolescents
must Accomplish
• To standout: to develop an identity and pursue
autonomy
• To fit in: to find comfortable affiliations and
gain acceptance from peers.
• To measure up: to develop competence and find
ways to achieve.
• To take hold: to make commitments to
particular goals, activities, and beliefs.

71.
Psychosocial Development in
Young Adults (18 -40 years)
• Interests broaden into community and world affairs.
• Chooses, prepares for and practices a career.
• Becomes independent of parents.
• Adjusts to marriage or other intimate love relationship.
• Childbearing and child rearing are major concerns of
those who have children.
• Is continually adjusting to stress and satisfaction of
work, spouse, parents, and children.
• Establishes a personal set of values and formulates a
meaningful philosophy of life.
• Need for ability to cope with change.
• Period of reaching psychosocial maturity.

72.
PSYCHOSOCIAL HEALTH
• Encompasses the mental, emotional, social &
spiritual dimensions of health.
• It is the result of a complex interaction between
a person’s history and his or her thoughts about
and interpretations of the past and what it
means to the present.

73.
Traits of a psychosocially healthy personality
• Extroversion: the ability to adapt to a
social situation and demonstrate
assertiveness as well as power or
interpersonal involvement.
• Agreeableness: the ability to conform,
be likable, and demonstrate friendly
compliance as well as love.
• Openness to experience: the
willingness to demonstrate curiosity
and independence (also referred to as
inquiring intellect)
• Emotional stability: the ability to
maintain social control.
• Conscientiousness: the qualities of
being dependable and demonstrating
self-control, discipline, and need to
achieve
• Resiliency: the ability to adapt to
change and stressful events in healthy
and flexible ways.

74.
Abraham Maslow’s Hierarchy of Needs
• Psychologists have long
argued that before one can
achieve any of the
abovementioned
characteristics of
psychologically and social
healthy people, basic needs
must be met first

75.
MENTAL HEALTH (The Thinking
You)
• The successful
performance of mental
function and results in
productive activities,
fulfilling relationships,
and the ability to cope
with life’s challenges.

76.
FACTORS AFFECTING PSYCHOSOCIAL HEALTH
• Personality
• Unique mix of characteristics
that distinguish you from
others.
• It determines how we react to
challenges of life, interpret our
feelings, and resolve our
conflicts.

77.
Traits of a psychosocially healthy personality
• Extroversion