MARIST BROTHERS

NOTRE DAME OF DADIANGAS UNIVERSITY

Integrated Basic Education Department
Marist Ave., 9500 General Santos City, Philippines
- ; P.O. Box 100
Tel. Nos. (083) 552 4444

III. Introduction/Review/Content:
Noncommunicable diseases (NDCs) account for the most deaths in the Philippines.
NDCs can be acquired through heredity and lifestyle. Heredity or genes of high chances
of having NCDs are non-modifiable risk factor. Doing away with smoking, poor dietary
habits, and sedentary lifestyle reduce danger of developing lifestyle diseases. These
are modifiable risk factors and are responsible in developing various diseases.
SMOKING
Almost every organ in the body is damage when a person smokes. It weakens the body
and leads to many diseases. Around five million die yearly from tobacco, wherein one
individual dies every eight seconds. Each stick of cigarette has more that 4,000
chemicals and consuming it would cut an individual’s life for at least five minutes.
What are the kinds of tobacco smoke?
Mainstream smoke, commonly known as “first-hand smoke” is the smoke from
cigarette 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 “side-stream” 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 smoke is already gone.
Why do people start smoking?
a. Parental Role Model e. Weight Control
b. Adolescent Experimentation and Rebellion f. Aggressive Marketing
c. Depression g. Stress
d. Limited Education h. Addiction

Why do people keep smoking?

a. Pleasure
b. Fear of weight gain
c. Nicotine Dependence
d. Use of other substances (many smokers also use alcohol and drugs)
 MARIST BROTHERS
NOTRE DAME OF DADIANGAS UNIVERSITY
Integrated Basic Education Department
Marist Ave., 9500 General Santos City, Philippines
- ; P.O. Box 100
Tel. Nos. (083) 552 4444

POOR DIETARY HABITS

Dietary habits are 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 balance diet
early reduces the chance of developing diseases like cancer, osteoporosis, and
diabetes in the future.
What is a 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 correct combination of
nutrients, and variety to consumption of different types of food product.
What are the usual reasons of developing unhealthy eating?
a. Learning from parents/guardians without healthy eating habits
b. A family not having meals together
c. Uniformed about healthy eating
d. Busy schedule
e. Too much traveling
f. Lack of desire to eat healthy
g. Poverty
h. Extreme emotional conditions

Poor dietary habits lead to malnutrition, resulting to stress, tiredness, sleep deprivation,
weak brain functions, indigestions, and heart problems. It adds up to the risk of
developing diseases and health problems.

Starting a healthy eating habit begins with knowing what you eat. Eating should be
planned. This includes evaluation of the food intake whether it provides sufficient
nutrients or is harmful to your body.
Eating only for the reason to be “in” with peers is unhealthy. Eating to overcome the
feeling of rejection, depression, or anxiety is unhealthy as well. Eating to cope with
feelings may be detrimental and lead to eating disorders.
 MARIST BROTHERS
NOTRE DAME OF DADIANGAS UNIVERSITY
Integrated Basic Education Department
Marist Ave., 9500 General Santos City, Philippines
- ; P.O. Box 100
Tel. Nos. (083) 552 4444

SEDENTARY LIFESTYLE
Sedentary lifestyle occurs when an individual lacks the recommended level of regular
physical activity or if he/she is physically inactive.
Physical inactivity is the leading risk factor of death worldwide. According to the WHO,
60-80% of the world’s population does not have enough physical activity. In the
Philippines, the 7th National Nutrition Survey in 2008 reveals that nine out of ten
Filipinos do not exercise regularly.
What does physical inactivity cause you?
a. Increase risk of certain cancers
b. Contribute to anxiety and depression
c. Risk factor to certain cardiovascular diseases
d. Increase risk of having a coronary heart disease and obesity
e. Decrease in skeletal muscle mass due to excessive sitting
f. High blood pressure and increased cholesterol levels

What are the type of diseases associated with unhealthy lifestyle?

1. Cardiovascular Disease – a disease of the heart and blood vessels and is the
leading cause of death in the Philippines.
2. Cancer – a disease where cells divide in an uncontrolled pace. These cells can
form a tumor, which can be identified benign or malignant through biopsy
procedure.
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 produced in the pancreas, which regulates the utilization of
glucose.
4. Chronic Respiratory Disease – 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. It can
be life threatening and may lead to death if not detected and cured early.
 MARIST BROTHERS
NOTRE DAME OF DADIANGAS UNIVERSITY
Integrated Basic Education Department
Marist Ave., 9500 General Santos City, Philippines
- ; P.O. Box 100
Tel. Nos. (083) 552 4444

What is a healthy lifestyle?

“Health is wealth”. A lifestyle is all about making one’s health and well-being a priority. It
is a choice made by an individual, a commitment made for his own good and that of his
loved ones.
– Pilipinas Go4Health 2013
What are the ways to prevent lifestyle diseases?
Noncommunicable diseases prevention requires an individual to follow certain
guidelines leading to healthy lifestyle.
a. Eat healthy food
b. Do daily routines of physical activity
c. Do not smoke
d. Drink moderate amounts of alcohol only
e. Manage stress

Likewise, changing the way you think helps you become more successful in achieving a
healthy body.
f. Stop comparing yourself to others
g. Awareness of how hungry or full you are
h. It’s not about the diet; it’s more of the routine
i. Be determined that you’re going to improve your health

Introduction/Review/Content:
Eating habits characterize the way an individual consumes food. It relates how, why,
what and with Whom an individual eats, as well as the way he/she gains, stores, uses,
and discards foods. Eating habits are likewise influenced by culture, religion, economic
status, society, and environment.
 MARIST BROTHERS
NOTRE DAME OF DADIANGAS UNIVERSITY
Integrated Basic Education Department
Marist Ave., 9500 General Santos City, Philippines
- ; P.O. Box 100
Tel. Nos. (083) 552 4444

Weight control is the process of achieving and maintaining the desired weight of an
individual. The desired weight, or the best weight, is based on gender, height, and body
frame (small, medium, or large). Individuals maintaining their desired weight have
greater chances of being healthier than those who are overweight and underweight.

What are ways to improve eating habits?

REFLECT on all specific eating habits, both bad and good; and, identify common
triggers for unhealthy eating.
REPLACE unhealthy eating habits with healthier ones.
REINFORCE it with new, healthier eating habits.
What are the factors that can affect weight control?
In general, the complex interaction between internal and external factors is the reason
for being obese. These internal factors are mainly body related like genetics and
hormonal secretions. The external factors, However directly influence weight
management such as diet, physical activities, and social settings.
1. Genetic Factors and Hormones.
These are some rare conditions of extreme obesity affecting about 1% of the
population. These include like Prader-Willi and Baret-Biedi, which are genetic
disorders present at birth. Obesity can also be related to hormones like leptin
and ghrelin that depresses appetite and contributes to feelings of hunger,
respectively.
2. Environmental Factors.
Health care professionals focus on environmental factors during the treatment of
overweight and obesity. Proper diet and exercise are the main measures to
counter obesity. Controlling triggers of eating habits is essential during weight
control. However, it will take some time overcoming these especially if they have
become a routine of tradition in the family.
3. The Concept of Energy Balance.
 MARIST BROTHERS
NOTRE DAME OF DADIANGAS UNIVERSITY
Integrated Basic Education Department
Marist Ave., 9500 General Santos City, Philippines
- ; P.O. Box 100
Tel. Nos. (083) 552 4444

Energy balance is achieved when the amount of consumed calories equals the
amount of calories used in order to maintain body weight. Taking more calories
(eating more food) than what the body can burn makes an individual gain weight,
while burning more calories than what is consumed will make him/her lose
weight.
Consequently, there should be a balance between the two to have a constant
body weight. There are three factors that contribute to the total energy spent on a
daily basal metabolic rate, physical activity, and thermic effect of food.
Basal metabolic rate refers to the energy spent by the body to maintain
homeostasis (i.e., normal function). Aging decreases basal metabolic rate and
this contributes to weight gain as people grow older. Energy is also spent every
time the muscle contracts when we perform physical activities. People who are
sedentary would eventually gain weight because their muscles are inactive most
of the time.
Thermic effect of food refers to the energy spent to digest the food. Eating
complex carbohydrates increases digestion time and may help in increasing
energy expenditure.
FAD DIETS AND SUPPLEMENTS
A diet that promises quick results with little effort easily
earns and loses popularity shortly after consumers realize it
as just a false advertisement. These kinds of diet are "fad," as
they come and go. Any diet claiming instant results without
exercise or reduction of calorie intake will not reduce body fat.

Here are guidelines for safe and nutritious diet:

● Eat food that is low in calories but provides all required essential body nutrients
such as vitamins and minerals.

● Fat should be less than 30% of total calories with high complex carbohydrates.

● Variety of food to suit tastes and avoid hunger between meals

 MARIST BROTHERS
NOTRE DAME OF DADIANGAS UNIVERSITY
Integrated Basic Education Department
Marist Ave., 9500 General Santos City, Philippines
- ; P.O. Box 100
Tel. Nos. (083) 552 4444

● ● Compatible with lifestyle and readily available.

● Diet should be lifelong and sustainable.

Dietary Supplement
Dietary supplements are substances that contribute to health maintenance and overall
diet.
These include vitamins, minerals, amino acids, enzymes, and animal extracts. Dietary
supplements
come in different forms usually in tablets and capsules

Benefits of Dietary Supplements

These supplements complement the dietary intake of essential nutrients and help
reduce the
risk of diseases. But these are not medicinal drugs intended to "cure" particular
diseases.
Are there any risks in taking supplements?
Taking supplements has its risks. The active ingredients in supplements have strong
biological
effects on the body, which might harm or worsen an individual's health. Below are
examples of
improper intake of supplements, which may lead to dangerous or life-threatening
consequences:

● combination of supplements;

● supplements combined with medications;

● taking supplements in replacement of prescription medicines;

● overdosage of certain supplements like vitamins A, D, and iron; and

 MARIST BROTHERS
NOTRE DAME OF DADIANGAS UNIVERSITY
Integrated Basic Education Department
Marist Ave., 9500 General Santos City, Philippines
- ; P.O. Box 100
Tel. Nos. (083) 552 4444

● ● certain supplements can be dangerous before, during, and after surgery.

Hence, the best option is to avoid taking supplements unless prescribed by a licensed
physician.
Proper nutrition plays a big role in performing casual to heavy physical activities. Taking
in nutrients are necessary before, during, and after such activities. It is also essential in
the body's
recovery, immunity from sickness, and maintenance of proper body weight. Nutrients
(both macro
and micro) are very important for the body to achieve proper mental and physical
performances.

Macronutrients like water, protein, carbohydrates, and fats are required by the body in
large amounts while micronutrients like vitamins and minerals are only consumed in
small amounts. These nutrients are consumed by the body during the performance of
day-to-day activities and should be replenished through proper diet and nutrition. It is
therefore important for each individual to prepare a daily, weekly, and monthly diet plan
that enables the body to meet the required energy for mental and physical activities.
The DNG Pyramid and the Pinggang Pinoy designed by the FNRI can serve as guides
preparing this plan.

Introduction/Review/Content:
Stress is a reaction of the body and mind to unkind or challenging life incidents such as
tense feelings, worry, and discomfort. The imbalance 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.
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 the negative stress often causes poor
performance.
 MARIST BROTHERS
NOTRE DAME OF DADIANGAS UNIVERSITY
Integrated Basic Education Department
Marist Ave., 9500 General Santos City, Philippines
- ; P.O. Box 100
Tel. Nos. (083) 552 4444

The perception of stress as positive or negative varies from person to person. One
event might elicit a positive response to someone while it could be negative to another
person.
Causes and Effects of Stress
What causes stress?
A stressor is an event or a situation that causes stressful situations, which are seen as a
risk to the well-being of a person. The body responds to stress by secreting hormones
that prepare he body to respond to the situation.

Stress affects 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 built 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.
There are different sources of stress, which range from life-threatening events to small
events like being late to 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 one's 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 may be insignificant but they accumulate as it
happens daily.
3. Physical Surroundings - The immediate surroundings affect the level of day-to-
day stress (i.e, crowded transportation in going to school or workplace, street
walks with foul odors, or unbearable weather conditions). Noise is also one of the
overlooked factors causing stress especially if you are residing near airports,
 MARIST BROTHERS
NOTRE DAME OF DADIANGAS UNIVERSITY
Integrated Basic Education Department
Marist Ave., 9500 General Santos City, Philippines
- ; P.O. Box 100
Tel. Nos. (083) 552 4444

train rail 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 Stressors - Other stressors involving teenagers include worrying about
their future, conflicts and disagreements with family members, friends, and other
people, among others. Sometimes, teenagers who cannot manage their issues
resort to alcohol and prohibited drugs.

Which of these common reactions do you experience during stressful situations?

Physical Signs
● Muscle tension

● Headache

● Pounding heart

● Shortness of breath

● Increased sweating

● Dry mouth

● Skin rash

● Grinding teeth, nail biting

Emotional Signs

● anger, irritability

● impatience.

● nervousness

● forgetfulness

● inability to concentrate
 MARIST BROTHERS
NOTRE DAME OF DADIANGAS UNIVERSITY
Integrated Basic Education Department
Marist Ave., 9500 General Santos City, Philippines
- ; P.O. Box 100
Tel. Nos. (083) 552 4444

● ● 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

● criticizing others

● reckless behavior

● fidgeting
Psychological Signs
● constantly irritable with other people

● feeling of being a failure

● difficulty in making decisions

● loss interest in other people

● having a hard time to concentrate

The General Adaptation Syndrome

 MARIST BROTHERS
NOTRE DAME OF DADIANGAS UNIVERSITY
Integrated Basic Education Department
Marist Ave., 9500 General Santos City, Philippines
- ; P.O. Box 100
Tel. Nos. (083) 552 4444

Once a person senses a 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
1. Exhaustion stage develops when stress recurs until it becomes chronic and
reaches this final stage. Stress level peaks and plateaus then develops health
risks that cause high blood pressure, stomach, and heart problems.
When the body reacts to a 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 in more body strength. The heart
beats fast, blood rush to the brain and muscles, then the breathing gets faster which
gives body cells more oxygen. This sudden series of hormonal changes and body
responses allow a person to fight threats or go on a flight to safety. The body is in
"attack mode" throughout the fight 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.
Severe stressors in the long run diminish the body's resources making it to function less
than normal
APPROPRIATE STRESS MANAGEMENT STRATEGIES
How can stress be managed?
1. Manage stressors. An important approach to minimize stress is to lessen
stressors. Stressors cannot be eliminated 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. Grown-ups normally need seven to nine
hours of comfortable sleep every night. It also helps taking a 15-to 30-minute
daytime nap. Stress and exhaustion are best countered by a sound and relaxed
body.
 MARIST BROTHERS
NOTRE
3. DAME OF DADIANGAS UNIVERSITY
Integrated Basic Education Department
Marist Ave., 9500 General Santos City, Philippines
- ; P.O. Box 100
Tel. Nos. (083) 552 4444

Exercise. Exercising naturally relieves the body from the effects of stress. An
aerobic workout stimulates 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 methods 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 feedback mechanism in reducing
muscle tension, a common indicator of stress. It is essential to learn and
practice exercises that can relax tense muscles.
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).
e.
COUNTERPRODUCTIVE COPING STRATEGIES
Coping is defined as the "capacity to respond and recover from something stressful"
(WHO 1999). Coping is the conscious response to psychological stress in an attempt to
balance mental and conditions. Stressors are commonly labeled as negative incidents
in life, like loss of a family member or loved ones, separation, and loss of a job.
However, there are also positive life changes like birth, marriage, and finding a new job.
Both positive and negative incidents need coping skills that will accommodate these
changes in life. These include how to behave, thinking of ideas, and controlling
emotions in order to minimize or tolerate stressful events.

Coping Styles
 MARIST BROTHERS
NOTRE DAME OF DADIANGAS UNIVERSITY
Integrated Basic Education Department
Marist Ave., 9500 General Santos City, Philippines
- ; P.O. Box 100
Tel. Nos. (083) 552 4444

People use various coping styles to counter stress but its effectiveness depends on the
situation and the individual. Coping can be adaptive or maladaptive. Adaptive coping
involves direct confrontation and prevention of stress while maladaptive coping is a
counterproductive mechanism that includes the use of alcohol and drugs.
Coping Strategies
1. Time management requires planning a schedule ahead and sticking with it. This
helps in avoiding cramming and things piling up. Success in planning builds self-
respect.
2. Sharing and talking about problems with someone-a friend, teacher, or family
member- to relieve stress. Other people with "bird's eye-view" or those who can
see problems from a distance usually have clearer answers.
3. Using adrenaline-raised energy for simple tasks like cleaning the house or the
car redirects how the body reacts from stress.
4. Being at ease lying or sitting down while emptying the mind with upsetting ideas,
listening to gentle music, or imagining being in a quiet place can relieve stress.
Having a good laugh with friends or family, watching different movies, or going to
funny places after a stressful day.
Here are some specific coping strategies that you can adopt:

● Humor. Look at the funny side of a problem. ‘Positive reframing' is believed to

relieve small flops.

● Seek support. In course of a stressful event, support from family members or

friends keeps emotional health balanced

● Problem-solving. It is a helpful mechanism that aims to pinpoint the source of

the problem and determine solutions. This is often helpful in work conditions.

● Relaxation. Unwinding events or calming skills help manage stress and enhance
overall coping.

● Physical recreation. Regular exercises like yoga, meditation, and muscle

relaxation are helpful in handling stress.
 MARIST BROTHERS
NOTRE DAME OF DADIANGAS UNIVERSITY
Integrated Basic Education Department
Marist Ave., 9500 General Santos City, Philippines
- ; P.O. Box 100
Tel. Nos. (083) 552 4444

● ● Adjusting expectations. Accepting different results of situations in life

may help in adjusting the stress associated with any given change or outcome.

● Venting. An expressing-type of coping technique by voicing out strong

sentiments with friends or family. Moderate venting can be beneficial but
pondering the negative may end up to edgy relations over time.
Stress is the reaction to stressors and causes risks to an individual's comfort. Eustress
is the positive stress which promotes growth, while distress is the common negative
stress that causes poor performance. Stressors mostly come from major life changes,
physical surroundings, and everyday problems. They also originate from pressures from
decisions in life and conflicts with other individuals. Stress can go through different
stages: alarm, resistance, and exhaustion. Individuals in every stage have different
coping capabilities. Stress can be managed through minimizing stressors, relaxing,
doing exercise, resting, and having a good sleep. Coping mechanisms or strategies are
a great help to counter stress.