HEALTH AND WELLNESS

FACULTY OF EDUCATION AND LANGUAGE (FEL)

JAN 2016

MPU2313

HEALTH AND WELLNESS

MATRICULATION NO: 961102085926001

IDENTITY CARD NO. : 961102085926
TUTOR’S NAME : NOR AROMA BT ABU BAKAR
LEARNING CENTRE : PERAK LEARNING CENTER

1
 HEALTH AND WELLNESS

TABLE OF CONTENT

ACTIVITY 1 3-4

ACTIVITY 2 5-7

ACTIVITY 3 8-9

ACTIVITY 4 10-11

ACTIVITY 5 12-13

ACTIVITY 6 14-15

ACTIVITY 7 16-17

1.0 INTRODUCTION
2
 HEALTH AND WELLNESS
According to Arnett (2000), characteristically defined as ages 18–25, has been
identified as a unique developmental period and a time when individuals are at risk for a
range of adverse health behaviors. In fact, health is defined by living a disease-free life.
Along with, Selkoe (2012), defined how to preventing Alzheimer’s diseases, from
healthy lifestyle. To improve healthy lifestyle having a large quantity of energy for our
daily activities which minimize the state of wellness and decrease risk of disease and
premature death.

As well-known, definition of health by WHO (2003), express the concept of complete

Physical health, Mental health and Social well-being.

1.1 PHYSICAL HEALTH

Physical activity is one of the most important things for our health. It can help
Control body weight, Reduce risk of illness, Improve ability of daily activities to
prevent falls and Improve chances of living longer. Physically active for about 7
hours a week have a 40 percent lower risk of dying early than those who are active
for less than 30 minutes a week. For example, involve in an effective physical
exercise and eating health-giving foods for enhance state of wellness.

1.2 MENTAL HEALTH

Mental health is well-defined as a state of well-being in which every
particular realizes own capability, can manage with the normal stresses of life, can
work effectively and beneficially, and is able to make a involvement to community.
As far as possible, mentally well-prepare via manage extreme emotions and control
stress with more patient to slightest preventive treatment. For instance, depressive
disorder, Schizophrenia, mental retardation, and epilepsy which contain illness of
mental health.

1.3 SOCIAL WELL-BEING

3
 HEALTH AND WELLNESS
Social wellness involves developing healthy, nurturing and understanding
relationships as well as brings up a sincere connection with those around us. Enhancing
social wellness deals with struggle properly and connects to the positive network such as
Communication and Relationship with others. But on the flip side, developing respectful
relationships one of the most social well-being to failing understand and insist the other’s
emotions. For example, assemble communication effectively helps to manage our time
and our life, to feel good about our self, and to build honorable relationships with others

In summary, maintaining peaceful wellness help us to prevent from serious illness.

Improved our level of strength for life relies on living a balanced life. To attain balance,
we need to care for our mind, body, and spirit. For more, simplifies about health
dimension will be continue in following explanation.
(406 words)

REFERENCES
Arnett, J. J., & Tanner, J. L. (Eds.). (2006). Emerging adults in America: Coming of age
in the 21st century.

Selkoe, D. J. (2012). Preventing Alzheimer’s disease. Science, 337(6101), 1488-1492.

World Health Organization. (2003). WHO definition of health. Retrieved from

http://www.who.int/about/definition/en/print.html .

2.0 INTRODUCTION
4
 HEALTH AND WELLNESS
Approving by Egbert (1980),that summarized state of wellness as being combine
with strong of individuality, truth concern viewpoint, strong commitment in life, the
gratitude of a combining force in one’s life which have capability of closed
relationships.
According to, Renger (2000), defined dimension of wellness as involving of,
physical, emotional, spiritual, intellectual, social, occupational, environmental
and financial. These eight dimensions of health and wellness are deeply discussed
further below.

2.1 PHYSICAL DIMENSION

Mentioned by Ryan and Deci (2001), physical wellness has a positive state of mind
with physically healthy person and sense of well-being. Enhance physical fitness via
regular exercise and eat balanced diet to maintain strength of body weight. Physically fit
person are able to carry out daily life with effectively.

2.2 EMOTIONAL DIMENSION

Considered to Helliwell (2005), emotional wellness fully management of feelings,
and a positive view of self, the world, and relationships. Being responsible for our action
by imitating our own spirits and control feelings help to enhance emotional wellness.

2.3 SPIRITUAL DIMENSION

Ingersoll (1994), initially defined spiritual wellness in terms of life meaning,
purpose, and sense of place. To increase our spiritual wellness connects with impious
beliefs and activities through extending time for pray or meditation to examine the deeper
purpose of life.

2.4 INTELLECTUAL DIMENSION

According to Hales (2005), intellectual wellness represents a commitment to life-long
learning and improving skills to achieve a more fulfilling life. To enrich, intellectual

wellness trust ourselves and think positive to able make a good decisions and solving
problems in critical situations.
5
 HEALTH AND WELLNESS

2.5 SOCIAL DIMENSION

Social wellness involves developing healthy, encouragement and understanding
relationship. Especially, enhance social skills for young adult state to the capability of
communication with others in positive personality. To achieve strength in this social
dimension be able to involve with others within a kind of different settings or situations.

2.6 OCCUPATIONAL DIMENSION

Agreeing by, Anspaugh and Rosato (2004), defined occupational wellness is related
to level of satisfaction and enrichment personal and professional development in financial
situation for future plans. Most important elements of high occupational wellness to find
out interested profession, fulfillment career and personal performance.

2.7 ENVIROMENT WELLNESS

Strategic of environmental awareness to living in a healthy environment such as
purity of water, air and living condition. To improve environmental wellness need to
appreciate and respect nature by educate our self in environmental issues.

2.8 FINANCIAL WELLNESS

Agreeing by LiveLifeWell.co (2015), financial wellness can be defined as a state,
level, or quality of person in financial position. To improve employee’s by offered
financial education and wellness programs ability to manage their individual finances.

In conclusion, each dimension of wellness is related to our growth and developing sense
of well-being as evaluate or progress through life. As well as this eight dimension of
wellness will demonstrate the concept clear of absence of disease.
(467 words)

REFERENCES

6
 HEALTH AND WELLNESS
Egbert, E. (1980). Concept of wellness. Journal of Psychiatric Nursing and Mental Health
Services. 18(1):9-12.

Renger, R. F., Midyett, S. J., Mas, F. G., Erin, T. E., McDermott, H. M., Papenfuss, R. L.,
Eichling, P. S., Baker, D. H., Johnson, K. A., & Hewitt, M. J. (2000). Optimal Living
Profile: An inventory to assess health and wellness. American Journal of Health
Promotion, 24(6) 403-412.

Ryan, R. M., & Deci, E. L. (2001). On happiness and human potentials: A review of
research on hedonic and eudaimonic well-being. Annual Review of Psychology. 52, 141-
166.

Helliwell, J. F. (2005). Well-being, Social Capital and Public Policy: What’s New?
National Bureau of Economic Research, 1050 Massachusetts Avenue, Cambridge, MA
02138.

Ingersoll, R. E. (1994). Spirituality, religion, and counseling: Dimensions and

relationships. Counseling and Values, 38, 98-111.

Hales, D. 2005. An Invitation to Health, 11th ed. Belmont, CA: Thomson & Wadsworth.
"An Invitation to Health for the Twenty-First Century".

Anspaugh, D., Hamrick, M., & Rosato, F. (2004). Wellness: Concepts and Applications
6th ed. Boston: McGraw Hill. "Wellness and Fitness for life".

LiveLifeWell.co (2015), Financial wellness. Retrieved from

http:/ / livelifewell.co/category/wellness/wellness_financial/wellness_financial.php.

3.0 INTRODUCTION
7
 HEALTH AND WELLNESS
According to, Whitney and Rolfes (2000), defined the concept of understanding
nutrition. Every day, several times a day, nutrition played a main role in our life through
chooses a different type of food which cans maintenance good health.
So far, eating a healthy diet can reduce our risk of obesity and illnesses. Healthy food
intake contains some different types of nutrients such as carbohydrates, protein and
vitamin.

3.1 CARBOHYDRATES
Approving by, Englyst (2007), defined measurement of carbohydrates dietary which
play a different role by increased level of energy metabolism and homoeostasis. For
example there are two types of carbohydrates which are (simple and complex)
carbohydrates. A simple carbohydrate worn-out and digested very quickly, contains
refined sugars and very few essential vitamins and minerals. Furthermore, complex
carbohydrates foods rich in fiber and whole-grain products are beneficial to our health.
Most important by taken carbohydrates to maintain digestive health and provide energy
for good health.

3.2 PROTIEN
Along with, Insel and Roth (2008), as state by protein are main element of body
structure for muscles and bones. Proteins are made up of amino acids; there are 20
different types of amino acids that combine to make all types of protein. In fact, protein is
very an essential nutrition which is form and repair tissues. Protein is located in both
animal and plant foods. Animal proteins, (such as meat fish, chicken, egg, milk, cheese
and yogurt. Plant proteins, (such as soy beans, tofu and soy milk), grains (quinoa, oats,
barley, etc.), nuts and pulses (dried beans, peas and lentils).

3.4 VITAMIN
8
 HEALTH AND WELLNESS
Definition of vitamin is organic compounds that are essential for normal growth,
reproduction, and maintenance of health. As humans there are 13 vitamins: 4 fat-soluble
(A, D, E, and K) and 9 water-soluble (8 B vitamins and vitamin C). A vitamin plays a
significant role in physical function such as metabolism, immunity and digestion. As
state by Carruthers (2006), about natural sources of Water- soluble vitamins and
functions are, B1 (thiamin) for release energy from carbohydrates, B2 (riboflavin) for
helps healthy skin and eyes, B3 (niacin) for involved in cholesterol production, B5
(pantothenic acid) for relief energy from fat and protein, B6 (pyridoxine) for build red
blood cells, B12 (cyanocobalamin) for collapse carbohydrate and fat, Folate (folic acid)
for collapse DNA and reduce levels of homocysteine, Biotin for helps growth and healthy
nerve cells, and C (ascorbic acid) for improves non-harm iron absorption. In addition Fat-
soluble vitamins functions are Vitamin A (retinol) for maintain vision of eyes at night and
dim-light, Vitamin D (cholecalciferol) for boosts strong bones and teeth, Vitamin E
(tocopherols) for improves cell membranes, and Vitamin K (phylloquinone) needed for
blood clotting.

Finally, a healthy food is about wonderful feelings boost our energy and enhance our
outlooks. Plan a proper diet by certain foods intake which contain most essential nutrients
for improve our life tremendously.
(482 words)

REFERENCES
Englyst K, Liu S, Englyst H (2007). Nutritional characterisation of dietary carbohydrates
providing defined measurements for labeling and research.Eur J Clin Nutr 61 (Suppl 1),
S19–S39.

Insel, P. M., & Roth, W. T. (2008). Core concepts in health. McGraw Hill.

Carruthers ,F.(2006). The facts of vitamins and minerals. Retrieved from

http:/ / www.healthyfood.co.nz/ articles/ 2006/ december/the-facts-about-vitamin-and-
minerals.

4.0 INTRODUCTION
9
 HEALTH AND WELLNESS
According to Robinson and Segal (2015), defined nutrition diet between healthy
versus therapeutic diet. Healthy diet foods is dividing by five main groups such as whole
grains, fresh fruits and vegetables, protein, diary, and fat & sugar which can help us to
stay healthy.
Next, therapeutic diet is a meal plan that controls the intake of several nutrients.
Especially this kind of diet is frequently a modification of a regular diet, and typically
nutrition needs of a particular person (IHSS Training Academy, n.d.). Now we focus on
specifics therapeutics diet for diabetes diseases.

4.1 THERAPETIC DIET FOR DIABETES

First of all, Diabetes is a metabolic disease in which the body’s inability to produce
any or enough insulin causes raised levels of glucose in the blood. So, insulin is main
function of maintaining blood glucose levels and encourages protein synthesis, glycogen
synthesis in liver and muscles along with fat synthesis (Whitney & Rolfes, 2002). Most
importantly to prevent from illness should follow by diabetic diet.

4.2 DIABETES DIET

Medical nutrition therapy (MNT) is a therapeutic diet approach for diabetic patients.
MNT is a healthy eating planning which is purely rich in nutrients and low fat and
calories. As a result, the main elements of diabetes have a regular mealtime to maintain a
healthy blood sugar level. As shown by, there is two types of foods should involves in
this dietary plan as examine below.

4.2 (i) RECOMMEDED FOODS

Diabetic patients must take healthy carbohydrates such as colorful fruits,
vegetables whole grains and low-fats dairy products for simple carbohydrates. Also
important fiber-reach foods to helps blood sugar control. For example, beans, nuts whole-
wheat flour and wheat bran. Then, patient also can take fish for good alternative to high-
fat meats such as tuna, sardines and salmon are rich in omega-3 fatty.

4.2 (ii) AVOID FOODS

10
 HEALTH AND WELLNESS
In the same way diabetic patient must avoid some foods to decrease risk of
disability. For instance, high-fat dairy and animal proteins such as beef, hot dogs, and
bacon include a lot of saturated fats. Next, Trans fats are found from junk foods should
avoid totally. Moreover, Cholesterol the main limited intake which is includes high-fats
animal proteins, eggs yolks, organ meats and liver. Finally, High sodium must aim to less
than 2,300mg per day for maintain level of high-blood pressure.

In summary, “those who think they have no time to eat healthy foods will sooner or later
have to find time for illness”. Therapeutic diet is a main element for diabetes patient by
taken an essential food to stable strength of health.
(429 WORDS)

REFERENCES
Robinson, L., Segal, J., & Segal, R. (2015). Healthy eating. Retrieved from
http:// www.helpguide.org/article/article/healthy-eating/healthy-eating.htm.

IHSS Training Academy. (n.d.). Types of therapeutic diets. Retrieved from

http://www.cdss.ca.gov/agedblinddisabled/res/VPTC2/9%20Food%20Nutrition%20and
%20Preparation/Types _of_Therapeutic-Diets.pdf.

Whitney, E.N., & Rolfes, S.R. (2002). Understanding nutrition (9th ed.). Victoria,
Australia: Wadsworth Thomson Learning.

5.0 INTRODUCTION
11
 HEALTH AND WELLNESS
According to, definitions of obesity and overweight have a strong connection to our
health (WHO, 2015). Body weight is particularly based on our current size and body
image. If our body sized down is beneficial for health but once we sized up need to
consider our healthy diet and physical activities.
Ideal body weight management is main concept of weight maintenance to achieve
the image that we target to have. There are two important standpoints in weight
management, which is Body Mass Index (BMI) and Body composition. Body mass
index (BMI) is a simple index of weight-for-height that is generally used to rank
overweight and obesity in adults. Next, body composition is used to illustrate the
percentages of fat, bone, water and muscle in human bodies.

More importantly, common eating disorders that can be defined as range of emotional
disorders characterized by abnormal or disturbed by eating habits. Especially, Teenage
girls and young women are more addicted in dangerous eating habits. There are two
extreme disorders such as Anorexia nervosa and Bulimia nervosa.

5.1 ANOREXIA NERVOSA

As state by, Sari Fine Shepphird (2009), well defined that anorexia nervosa is a
complex disorder such as fear to gaining weight, distorted body image and refusal to
maintain ideal and healthy body. There are two types of Anorexia such as (restricting and
purging). For instance, restricting type controls their food intake by own and does not
engage in purging behavior. Then, purging type weight loss by self-induces vomiting or
misuses laxatives, diuretics, or enemas. In addition, in this disorder also have high risk of
health such as intolerance of cold blood, low blood pressure and low heart rate. To
overcome from this kind of illness involve us in psychological counseling to main body
weight in proper way to stay healthy.

5.2 BULIMIA NERVOSA

12
 HEALTH AND WELLNESS
According to Wilson and Sysko (2009), defined about Bulimia nervosa one of the
serious and life-threatening eating disorder. Bulimia is an eating disorder which taken a
large quantity of food and self-induced for vomiting or purging faster. Well, there are two
types of Bulimia nervosa such as purging and non-purging. For example, purging-self-
induced vomiting, misuse of laxatives, diuretics, or enemas to manage weight by binge
eating. Then, non-purging- in other way used to get rid of calories and dietary fasting or
excessive exercising. In this condition, also may have health risk such as, tooth decay,
damage liver and kidney.

Throughout, this kind of disorders need to plan weight management for prevent from risk
of illness to adopt healthy lifestyle. Most importantly, to improve ideal body weight by
good eating habit, exercise and include positive attitude to stay healthy.
(443 words)

REFERENCES
World Health Organization (WHO). (2015).Obesity and Overweight. Retrieved from
http://www.who.int/mediacentre/factsheet/fs311/en/.

Sari Fine Shepphird (2009). 100 Questions & Answers about Anorexia Nervosa. Jones &
Bartlett Learning. p. xvi. ISBN 9781449630799.

Wilson, G. T., & Sysko, R. (2009). Frequency of binge eating episodes in bulimia
nervosa and binge eating disorder: Diagnostic considerations. International Journal of
Eating Disorders, 42(7), 603-610.

6.0 INTRODUCTION

13
 HEALTH AND WELLNESS
According to, WHO (2008), defined that “prevention better than cure” that
encouraging good habits to maintain health is a well decision than seeking cure for an
ailment. Naturally, practice by healthy habits that have chance to make our life
freedom from illness.
Most important, of prevention diseases for healthy lifestyle to avoid helpless
diseases such as, coronary heart diseases, cancer, diabetes mellitus, osteoporosis and
kidney diseases. Essential personal plan for improve health and wellness to prevent
from this kind of diseases.

6.1 IMPORTANCE OF DISEASES PREVENTION

According to WHO (1986) Ottawa Charter, about disease prevention as a means
to promote health and process of enabling people to increase control over, to improve
our health strengthening. For example, advance social responsibility for health such
as create supportive environments for health and develop personal skills. Stress
prevention is most important for healthy lifestyle. For example, poor environment
cause depress and becoming a major health problem. To prevent stress management is
significant awareness of lifestyle choices. Moreover, by prevention of disease also
can enhance financial stability. For example, cost saving in regular treatments and
medicines, to keep stable our daily lifestyles in financial problems. Preventable
diseases are promoted better quality of life and sense of well-being among the
population. In other hand, also preventive lifestyles is able to perform duties such as
self-efficiency, responsibility and perfectly. For example, family commitments,
personal wellness, and balanced lifestyle to develop sense of well-being. The
prevention in the promotion healthy lifestyle has a great contributed to improving the
health levels.

In summary, if we understand the benefits of staying healthy definitely involve our

self to prevent from illness. For example, health is not valued till sickness comes. So
we have to improve and promote health and wellness in every person.
(293 words)

14
 HEALTH AND WELLNESS
REFERENCES
World Health Organization, & World Health Organization. (2004). Geneva: WHO;
(2008). The global burden of disease.

WHO (1986) Ottawa Charter, “Health promotion”, Retrieved from

https://www.researchgate.net/profile/Don_Nutbeam/publication/12979284_Health_Prom
otion_Glossary/links/542022590cf203f155c2aa6e.pdf.

7.0 INTRODUCTION
15
 HEALTH AND WELLNESS
Medically defined that, “Coronary Heart Disease”(CHD) is a condition of heart blood
supply will reduced or completely blocked by plaque which is formed due to build-up of
fats or other deposits such as tar from cigarettes within the walls of the coronary arteries.
CHD also is connected with unhealthy lifestyle such as frequency of low fruit and
vegetable consumption, obesity, smoking, raised blood pressure, and raised cholesterol.
Prevention in heart diseases is very important to well-balanced health and wellness. Now,
deeply focuses in strategic of prevention of (CHD).

7.1 PREVENTION OF CORONARY HEART DISEASE

According to Kromhout and Sans (2002), state about prevention of coronary heart
disease by diet and healthy lifestyle. Diet played an important role in origin of coronary
heart disease. Cholesterol is a principal of the atherosclerotic plaque. For example,
cholesterol in the diet such as eggs, cholesterol in the blood, cholesterol in the plaque,
and its clinical complications, such as myocardial infarction. Some of the way to prevent
CHD by keeping blood pressure under control and also keeping sugar under control. For
example, managing stress to keep calm and taking a healthy well-balanced diet to prevent
from illness. As state by, Williams (2001) being physical active is another way to
prevention of heart disease. For example, regular exercise will make our heart and blood
circulatory systems more effective and lower our cholesterol level, by keep our blood
pressure at a healthy level. Of course, need to maintaining a normal and healthy body
weight to lowering our blood pressure and preventing heart disease. As a result by
Ockene and Meilahn (1990), avoid from smoking, recreational drugs and alcohol to
maintain our heart health. For instance, smoking it decreases our amount of good
cholesterol (HDL) and raises blood pressure, which can cause increased stress on our
arteries. At last, main significant issues need to take prescribed medicines regularly to
keep stable level of blood pressure.

To conclude, “Keep a healthy heart, so we won’t be a apart”. If we don’t care about our
heart, how we going to live. We should follow the specific ways to prevent CHD, and
having a positive looks towards our health. Health is wealth for every person.

16
 HEALTH AND WELLNESS
(366 WORDS)
REFERENCES
Kromhout, D., Menotti, A., Kesteloot, H., & Sans, S. (2002). Prevention of coronary
heart disease by diet and lifestyle evidence from prospective cross-cultural, cohort, and
intervention studies. Circulation, 105(7), 893-898.

Williams, P. T. (2001). Physical fitness and activity as separate heart disease risk factors:
a meta-analysis. Medicine and science in sports and exercise, 33(5), 754.

Ockene, J. K., Kuller, L. H., Svendsen, K. H., & Meilahn, E. (1990). The relationship of
smoking cessation to coronary heart disease and lung cancer in the Multiple Risk Factor
Intervention Trial (MRFIT). American journal of public health, 80(8), 954-958

17