UNDERSTANDING THE SELF

MODULE 5: THE PHYSICAL SELF

FACTORS AFFECTING PHYSICAL HEALTH

A state of physical well-being is not just the absence of disease. It includes lifestyle behavior choices to ensure
health, avoid preventable diseases and conditions, and to live in a balanced state of body, mind, and spirit.

HEREDITY

This section identifies and explains the biological and environmental factors that shape the physical self. It also
delves into socio-cultural issues associated with physical well-being.

The Biological Blueprint

• The physical self is shaped by biological and environmental factors

• Heredity is defined as the transmission of traits from parents to offspring. The traits are made up
of specific information embedded within one’s gene.
• Genotype refers to the specific information embedded within one’s genes; not all genotypes
translate to an observed physical characteristic.
• Phenotype is the physical expression of a particular trait.
• Each individual carries 23 pairs of chromosomes, which are threadlike bodies in the nucleus of the
cell and the storage unit of genes. The 23rd pair, also known as sex chromosomes, determines the
sex of an individual.
• Within each chromosome is the deoxyribonucleic acid (DNA), which is a nucleic acid that contains
the genetic instructions specifying the biological development of every individual.
• Maturation is known as the completion of growth of a genetic character within an organism or the
unfolding of an individual’s inherent traits or potential.

Environmental Conditioning
• As you grow up, you are exposed to environmental influences that shape your physical self, including
those from your social networks, societal expectations, and cultural practices.
• Family, being your first social group, forms a crucial foundation of your development, including that of
your physical self.
• As you grow older, you get exposed to a larger social group with new practices and standards. As a result,
you may begin engaging in acts that would make you attractive and acceptable to others.
• One aspect of physical beauty is a person’s body type. Contemporary media has portrayed slim bodies as
the ideal body type for women and muscular bodies for men. Thus, adolescents indulge in activities that
would enable them to achieve these ideal body types.
• However, some adolescents may resort to unhealthy habits just to achieve the ideal body type. It is
important to remember that physical beauty is only skin-deep; that what matters is feeling good about
oneself and embracing a healthy perception of one’s physical worth.

DIET

Key Facts (from World Health Organization)

• A healthy diet helps to protect against malnutrition in all its forms, as well as noncommunicable diseases (NCDs),
including such as diabetes, heart disease, stroke and cancer.
 • Unhealthy diet and lack of physical activity are leading global risks to health.
• Healthy dietary practices start early in life – breastfeeding fosters healthy growth and improves cognitive
development, and may have longer term health benefits such as reducing the risk of becoming overweight or obese
and developing NCDs later in life.
• Energy intake (calories) should be in balance with energy expenditure. To avoid unhealthy weight gain, total fat
should not exceed 30% of total energy intake (1, 2, 3). Intake of saturated fats should be less than 10% of total
energy intake, and intake of trans-fats less than 1% of total energy intake, with a shift in fat consumption away from
saturated fats and trans-fats to unsaturated fats (3), and towards the goal of eliminating industrially-produced trans-
fats (4, 5, 6).
• Limiting intake of free sugars to less than 10% of total energy intake (2, 7) is part of a healthy diet. A further
reduction to less than 5% of total energy intake is suggested for additional health benefits (7).
• Keeping salt intake to less than 5 g per day (equivalent to sodium intake of less than 2 g per day) helps to prevent
hypertension, and reduces the risk of heart disease and stroke in the adult population (8).
• WHO Member States have agreed to reduce the global population’s intake of salt by 30% by 2025; they have also
agreed to halt the rise in diabetes and obesity in adults and adolescents as well as in childhood overweight by 2025
(9, 10).

The Biblical Diet

Principle 1: Eat Only Substances God Created for Food.

Scripture tells us that God instructed Adam and Eve on what they could, and could not eat. You can find this in Genesis
1:29-30. Originally, God intended for us to eat every seed-bearing plant, every kind of fruit-bearing tree. After the fall
and after the flood, God gave a new list of foods suitable for humans to consume.

Clean and unclean foods are listed within scripture and to no surprise, these “unclean foods” have the highest rate of
disease and parasites.

God doesn’t want to rule over you just for the sake of it, God wants to show you how to live a happy and healthy life that
he may be glorified in you. God gives us this wisdom not to restrict, but to liberate our very lives and souls.

Principle 2: As Much as Possible, Eat Foods as They Were Created

Not all substances and chemicals put in our food are intended to be edible. Our cultural consumption has moved away
from God’s perfect design for nutrition and into “improving” these foods through the use of what we now know to be
harmful additives. The rate of obesity and diabetes has skyrocketed and it’s believed that our children will live shorter
lives than their parents. Principle II encapsulates the concept of eating whole, natural foods. Vegetables that are raw,
lightly cooked or steamed and consuming bread that you make yourself or purchase with “stone-ground” labeled on it.
Eating foods in their whole, the natural state provides maximum nutrition to support the functions of our bodies and
affects our minds and soul and relationship with our creator.

Principle 3: Avoid Food Addictions

Addictions to food have permeated through our culture like wildfire, without bias to age, ethnicity or demographic. We
often look at other types of addictions as a major issue, but food is no exception.
Food addiction takes us out of balance and tampers with our ability to glorify God and be our best.
Principle III reminds us of Exodus 20:3, “You shall have no other gods before Me” (NASB).
When food comes between us, our relationship with God and our mission, addiction may be a factor. The solution to any
addiction is to shift our focus from that addiction and onto the Lord. We as Christians do this through fasting and prayer.

Source: How to Use the Ancient Secrets of The Bible Diet (thebiblicalnutritionist.com)

SLEEP

How Does Physical Activity Help You Sleep Better?

Sleep plays a vital role in your mental and physical wellbeing. Different processes that occur during sleep help to
promote healthy brain activity and maintain good overall health. For children and teenagers, sleep is also key for
proper growth and development.

Sleep deficiency can interfere with these bodily processes. The term “sleep deficiency” refers to the inability to
get enough high-quality sleep. This may occur due to sleep deprivation, or simply not getting enough sleep, or
there may be other underlying reasons, such as a sleep disorder or circadian rhythm misalignment. A lack of high-
quality sleep means your body has less time to recover during the night. This can also lower your body’s defenses
against diseases and medical conditions.

The effects of sleep deprivation on physical health include:

Obesity: Studies have found sleep loss can increase your risk of becoming obese. Your body produces and
regulates various hormones during sleep. These include ghrelin, which makes you feel hungry, and leptin, which
makes you feel full. Lack of sleep can cause your ghrelin levels to increase and leptin levels to decrease, meaning
you are more likely to feel excessively hungry and overeat.

Heart Problems: Blood pressure is generally reduced during sleep. Thus, decreased sleep can lead to a higher
daily average blood pressure, which in turn may increase your risk of heart disease and stroke. Inadequate sleep
has also been linked to coronary artery calcification3, a major predictor for coronary heart disease.

Insulin management: Insulin is a natural bodily hormone that regulates your glucose (or blood sugar) level. Sleep
deprivation can affect how your body reacts to insulin and cause your glucose level to rise, which in turn puts you
at higher risk for developing Type 2 diabetes4. Similarly, reduced sleep or poor sleep quality may adversely affect
glucose control in known diabetics.

Immunohealth: During sleep, there is a peak in the number of certain T-cells, various cytokines, and
other important components of your immune system5. Not getting enough sleep can affect how the immune system
responds to viruses and other infections. Long-term reduction in sleep can also lead to persistent low-level
inflammation throughout the body, which underlies many chronic medical conditions.

Cognitive Performance: A good night’s sleep can improve your ability to concentrate, be creative, and learn new
skills. People who don’t get enough rest often have a hard time paying attention and are more likely to commit
errors at work or in school.

Memory Consolidation: Sleep is essential for processing memories6. During the third non-rapid eye movement
stage of your sleep cycle – also known as slow-wave sleep – your brain begins organizing and consolidating
memories. The rapid eye movement stage that follows may help to cement these memories. As a result, not getting
enough sleep can affect your ability to remember important details.
Mood: People who don’t get enough sleep may have a harder time controlling their emotions, making good
decisions, and coping with different aspects of daily life. Sleep deficiency can also lead to mental health issues,
such as depression and increase one’s risk of suicide.

Growth and Development: For children and adolescents, deep sleep triggers the release of hormones that promote
healthy growth, increase muscle mass, regulate puberty and fertility, and repair cells and tissues. Children who
don’t receive enough sleep may feel angry or sad, struggle with school work, and have a hard time engaging with
their peers in positive ways.

Safety: Drowsy driving7 is a major road hazard for U.S. drivers. Sleep deficiency can reduce one’s reaction time
and lead to falling asleep behind the wheel. People who don’t get enough sleep are also at higher risk of being
involved in a workplace accident.

The amount of sleep you need changes with age. Newborns and infants require as much as 15 to 17 hours of sleep
per night, whereas teenagers can usually get by with eight to ten hours. Adults between the ages of 18 and 64
generally need seven to nine hours. After reaching 65, this amount drops slightly to seven or eight hours.

Rerefence: Physical Health and Sleep: How are They Connected? | Sleep Foundation

EXERCISE

Exercise: 7 benefits of regular physical activity

By Mayo Clinic Staff

1. Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you
burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don't
worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To
reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up
your household chores. Consistency is key.

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active
boosts high-density lipoprotein (HDL) cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides. This
one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps prevent or manage many health problems and concerns, including:
Stroke
Metabolic syndrome
High blood pressure
Type 2 diabetes
Depression
Anxiety
Many types of cancer
Arthritis
Falls
It can also help improve cognitive function and helps lower the risk of death from all causes.

3. Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk walk can help.
Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.
You may also feel better about your appearance and yourself when you exercise regularly, which can boost your
confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost
your endurance.
Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And
when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just
don't exercise too close to bedtime, or you may be too energized to go to sleep.

6. Exercise can be fun … and social!

Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage
in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

WATER INTAKE

7 Science-Based Health Benefits of Drinking Enough Water

The human body comprises around 60% water.

It’s commonly recommended that you drink eight 8-ounce (237-mL) glasses of water per day .
Although there’s little science behind this specific rule, staying hydrated is important.
Here are 7 evidence-based health benefits of drinking plenty of water.

1. Helps maximize physical performance

If you don’t stay hydrated, your physical performance can suffer. This is particularly important during intense exercise or
high heat. Dehydration can have a noticeable effect if you lose as little as 2% of your body’s water content. This can lead
to altered body temperature control, reduced motivation, and increased fatigue. It can also make exercise feel much more
difficult, both physically and mentally.
Optimal hydration has been shown to prevent this from happening, and it may even reduce the oxidative stress that occurs
during high intensity exercise. This isn’t surprising when you consider that muscle is about 80% water. If you exercise
intensely and tend to sweat, staying hydrated can help you perform at your absolute best.

SUMMARY
Losing as little as 2% of your body’s water content can significantly impair your physical performance.

2. Significantly affects energy levels and brain function

Your brain is strongly influenced by your hydration status. Studies show that even mild dehydration, such as the loss of
1–3% of body weight, can impair many aspects of brain function. In a study in young women, researchers found that
fluid loss of 1.4% after exercise impaired both mood and concentration. It also increased the frequency of headaches.
Many members of this same research team conducted a similar study in young men. They found that fluid loss of 1.6%
was detrimental to working memory and increased feelings of anxiety and fatigue. A fluid loss of 1–3% equals about 1.5–
4.5 pounds (0.5–2 kg) of body weight loss for a person weighing 150 pounds (68 kg). This can easily occur through
normal daily activities, let alone during exercise or high heat. Many other studies, with subjects ranging
from children to older adults, have shown that mild dehydration can impair mood, memory, and brain performance.

SUMMARY
Mild dehydration (fluid loss of 1–3%) can impair energy levels, impair mood, and lead to major reductions in memory
and brain performance.

3. May help prevent and treat headaches

Dehydration can trigger headaches and migraine in some individuals. Research has shown that a headache is one of the
most common symptoms of dehydration. For example, a study in 393 people found that 40% of the participants
experienced a headache as a result of dehydration. What’s more, some studies have shown that drinking water can help
relieve headaches in those who experience frequent headaches.
A study in 102 men found that drinking an additional 50.7 ounces (1.5 liters) of water per day resulted in significant
improvements on the Migraine-Specific Quality of Life scale, a scoring system for migraine symptoms (16).
Plus, 47% of the men who drank more water reported headache improvement, while only 25% of the men in the control
group reported this effect (16).
However, not all studies agree, and researchers have concluded that because of the lack of high quality studies, more
research is needed to confirm how increasing hydration may help improve headache symptoms and decrease headache
frequency.

SUMMARY
Drinking water may help reduce headaches and headache symptoms. However, more high quality research is needed to
confirm this potential benefit.

4. May help relieve constipation

Constipation is a common problem that’s characterized by infrequent bowel movements and difficulty passing stool.
Increasing fluid intake is often recommended as a part of the treatment protocol, and there’s some evidence to back this
up. Low water consumption appears to be a risk factor for constipation in both younger and older individuals. Increasing
hydration may help decrease constipation.
Mineral water may be a particularly beneficial beverage for those with constipation. Studies have shown that mineral
water that’s rich in magnesium and sodium improves bowel movement frequency and consistency in people with
constipation.

SUMMARY
Drinking plenty of water may help prevent and relieve constipation, especially in people who generally don’t drink
enough water.

5. May help treat kidney stones

Urinary stones are painful clumps of mineral crystal that form in the urinary system. The most common form is kidney
stones, which form in the kidneys. There’s limited evidence that water intake can help prevent recurrence in people who
have previously gotten kidney stones. Higher fluid intake increases the volume of urine passing through the kidneys. This
dilutes the concentration of minerals, so they’re less likely to crystallize and form clumps. Water may also help prevent
the initial formation of stones, but studies are required to confirm this.

SUMMARY
Increased water intake appears to decrease the risk of kidney stone formation.

6. Helps prevent hangovers

A hangover refers to the unpleasant symptoms experienced after drinking alcohol. Alcohol is a diuretic, so it makes you
lose more water than you take in. This can lead to dehydration Although dehydration isn’t the main cause of hangovers, it
can cause symptoms like thirst, fatigue, headache, and dry mouth.
Good ways to reduce hangovers are to drink a glass of water between drinks and have at least one big glass of water
before going to bed.

SUMMARY
Hangovers are partly caused by dehydration, and drinking water can help reduce some of the main symptoms of
hangovers.

7. Can aid weight loss

Drinking plenty of water can help you lose weight. This is because water can increase satiety and boost your metabolic
rate. Some evidence suggests that increasing water intake can promote weight loss by slightly increasing your
metabolism, which can increase the number of calories you burn on a daily basis.
A 2013 study in 50 young women with overweight demonstrated that drinking an additional 16.9 ounces (500 mL) of
water 3 times per day before meals for 8 weeks led to significant reductions in body weight and body fat compared with
their pre-study measurements. The timing is important too. Drinking water half an hour before meals is the most
effective. It can make you feel more full so that you eat fewer calories (28Trusted Source. In one study, dieters who drank
16.9 ounces (0.5 liters) of water before meals lost 44% more weight over a period of 12 weeks than dieters who didn’t
drink water before meals.
Alcohol and tobacco use

Short-term health effects of alcohol

• dizziness
• lack of judgement
• loss of coordination
• memory loss
• vomiting
• headaches and hangovers
• accidental injury (to yourself or others)
• being in a road accident
• deliberately harming yourself or others
• alcohol poisoning (which can be fatal)

Long-term health effects of alcohol

Drinking more than 2 standard drinks a day can seriously affect your health over your lifetime. It can lead to dependence
and addiction, especially in people who have depression or anxiety, and can increase your risk of suicide. Even drinking
small amounts of alcohol increases your cancer risk.

Here is how regular heavy drinking can affect your body long term.

Brain: Drinking too much can affect your concentration, judgement, mood and memory. It increases your risk of having
a stroke and developing dementia.

Heart: Heavy drinking increases your blood pressure and can lead to heart damage and heart attacks.

Liver: Drinking 3 to 4 standard drinks a day increases your risk of developing liver cancer. Long-term heavy drinking
also puts you at increased risk of liver cirrhosis (scarring) and death.

Stomach: Drinking even 1 to 2 standard drinks a day increases your risk of stomach and bowel cancer, as well as stomach
ulcers.

Fertility: Regular heavy drinking reduces men's testosterone levels, sperm count and fertility. For women, drinking too
much can affect their periods.

Source: How alcohol affects your health | healthdirect

Smoking and Health

Smoking leads to disease and disability and harms nearly every organ of the body. Smoking causes cancer, heart disease,
stroke, lung diseases, diabetes, and chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic
bronchitis. Smoking also increases risk for tuberculosis, certain eye diseases, and problems of the immune system, including
rheumatoid arthritis.

Secondhand smoke exposure contributes to approximately 41,000 deaths among nonsmoking adults and 400 deaths in
infants each year. Secondhand smoke causes stroke, lung cancer, and coronary heart disease in adults. Children who are
exposed to secondhand smoke are at increased risk for sudden infant death syndrome, acute respiratory infections, middle
ear disease, more severe asthma, respiratory symptoms, and slowed lung growth.

QUIZ – TRUE OR FALSE

Drinking plenty of water may help prevent and relieve constipation, especially in people who
generally don’t drink enough water.
Physical wellness is all about the absence of any diseases in our body.
Maturation is defined as the transmission of traits from parents to offspring. The traits are
made up of specific information embedded within one’s gene.
We have 20 pairs of chromosomes coming from both of our parents.
 Regular heavy drinking reduces men's testosterone levels, sperm count and fertility.
Hangovers are partly caused by dehydration, and drinking water can help reduce some of the
main symptoms of hangovers.
Vape is not as harmful as cigarettes.
According to WHO, keeping salt intake to less than 10 g per day (equivalent to sodium intake of
less than 2 g per day) helps to prevent hypertension, and reduces the risk of heart disease and
stroke in the adult population.
Physical activity stimulates various brain chemicals that may leave you feeling happier, more
relaxed and less anxious.
Only adults are at risk of non-communicable diseases like heart and kidney diseases.

Blood pressure is generally reduced during sleep. T

The amount of sleep you need changes with age. T
Infants have lesser sleep time requirements than adults F
The human body comprises around 50% water. F
Some adolescents may resort to unhealthy habits just to achieve the ideal body type T