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FACULTY OF SCIENCE AND TECHNOLOGY

01 / 2016

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HEALTH AND WELLNESS

MATRICULATION NO:

890215595345001

IDENTITY CARD NO.

890215595345

TELEPHONE NO.

0178761736

E-MAIL

muzakkir8993@oum.edu.my

LEARNING CENTRE

SHAH ALAM LEARNING CENTRE

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Table of contents
Pages
1.0

Characteristic of a healthy lifestyle...............................................................

2.0

8 Dimensions of wellness..............................................................................

3.0

Essential nutrients constitute a well balanced diet........................................

11

4.0

Therapeutic diet for diabetic person..............................................................

15

5.0

Common eating disorder that affect the wellbeing of a person..................... 18

6.0

Importance of disease prevention .................................................................

20

7.0

General prevention strategi of coronary heart diseases ................................

22

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1.0

Characteristic of a healthy lifestyle

1.1

Introduction

Health and healthy lifestyle is a way of living that lowers the risk of being seriously ill
and dying early. Not all diseases treatable. Most critical illness has no antidote like
cancer, high

blood

pressure and diabetes.

However,

it can

avoid from

health

care and practice lifestyle healthy. Behaviors is main because that contributes to serious
disease and death early. Apart from that, lifestyle healthy also is away living that helps
you enjoy more aspect of your life. Health is not only linked with disease or unhealthy,
even it also involves physical, mental and social too being. Lifestyle Healthy also help
whole family. For example, people who practice lifestyle healthy will be an exemplary
to whole family. You will also create a better environment. Very important health so that
can perform

daily activity perfectly. According to Malaysia Health

Ministry study,

disease percentage coming from nutrition system that is unhealthy. For example, food
that

were processed. Food that

substance so

that

it can

were processed have

last longer. Used

added substance like chemical

chemical material no good for

health.

Therefore, very important health care nowadays. Other factors can also could cause
illness for example weather factor. Too hot a weather will cause a person dehydration.
There are various characteristic of a healthy lifestyle will be described.
1.2

Discussion

There are characteristic of a healthy lifestyle.


a)

Eating a well balanced and nourishing diet

Nutrition is one of the character in lifestyle healthy. Due to this, healthy nutrition follow
pyramid food is very important. Mealtime that is best also is important for nutrition
balance that is healthy. Selection eat that healthy should be taken into consideration.

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b)

Maintaining a healthy body weight.

Body Mass Index (BMI) calculation system is good system so that we can knowing
body ideal

body weight. Height and also

weight will

be

calculated to know body

balance level that is healthy. BMI level that high is obesity rate that is high, while lowlevel showing someone's body underweight.
c)

Regular exercising.

Exercise is one of the measures the best to ensure us is lifestyle healthy. Training that
is frequently necessary carried out at least once a week. This is to give stamina and fat
burning rate well. Training is not only linked with gymnasium only in fact run or cardio
also is one of the trainings. Various training can be done not count place or time.
Training can give impact that is very good to life that is healthy.
d)

Able to control stress

Stress level that high is one of the lifestyle healthy damage main cause. Various steps
to control stress can be done. Among for example is with exercise. Exercise like run
and playing football can also lose stress. Apart from that, social activity can also help
control stress.
e)

Able to manage extreme emotions

Emotion can

cause a

person cannot clear-headed. Emotion interrupted caused

by

problem that is insoluble. Emotional disturbance will cause a person will not take care
of his health.
f)

Adequate rest and sleep.

Needs some at least 6 hours for rest and sleep every day. Interval lack and sleep will
cause someone's body become weak. Rest and sleep is most important character in health
care.

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g)

Maintaining a healthy balance between work and social activities.

Everyone need jobs so that can bear sustenance. However, working time division and
very important social activity to prevent stress. Someone who only focus on work will
cause stress level will increase.
h)

Avoidance of smoking, alcohol and abuse of recreational drugs.

Cigarette consumption, liquor and drug is lifestyle healthy damage main cause. This is
because, third three activities have chemical substance fly in the ointment human internal
organ system.
i)

Regular health screening

Regular health screening helps people for early detection of health threats. Medical
checkup can be done trimonthly to check level of fitness. By inspecting health, doctor
will help by giving advice so that we take care of health better.
j)

Prioritizing personal safety

This means, someone's safety care to prevent germ infection from patient's body that
suffer existing disease. For example, HIV disease could be spread with blood touch,
hence, very important glove usage to medical practitioner to treat HIV patient.
k)

Making effort for continuous self-improvement

Improvement in oneself very important to cheer for others. For example, one who has
body weight level that is high should strive harder so that weight can follow BMI level
that good.

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1.3

Conclusions

Here emphasized that lifestyle healthy is very important in daily life. This is because it
will help us to become more productive by practicing healthy lifestyle features. Apart
from that too, it can avoid from disease that is chronic. Without healthy lifestyles, it can
cause someone's life not productive. People Majority suffer depression when do not
practice lifestyle healthy.

This show very

important lifestyle healthy in

life. There

is 14characteristic that need to be followed enable us get lifestyle healthy. By complying


character discussed, you will get lifestyle healthy.

1.4

References

Magid Taheri1, Mehri Mohammadi2 , Babak Paknia3 and Abolfazl Mohammad beige
(2013), Article. Elderly Awareness on Healthy Lifestyle during Aging.
Cent Eur J Public Health 2011; 19 (4). Health promoting behaviors and lifestyle
characteristics of students at seven universities in the UK.

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2.0

8 Dimensions of wellness

2.1

Introduction

Wellness is ensure physical

health and mental in good

nature.

Like

that

we

know, physical health and mental very closely related between one another. If one of
the face problems, thus it will involve both. Increasing physical health also gave
advantage to mental health and vice versa. Is interest to ensure health selection to
both. There are several dimension to achieve a clean bill of health. The dimension will be
described later. This dimension function to

take

care

of someone's

health. That

Remember, is wellness the absence of illness or stress note. We can still strive for
wellness even if we are experiencing these challenges in our life.
2.2

Discussion

There are eight (8) dimension to wellness namely physical, emotional, spiritual,
intellectual, social, occupational, environmental and financial.
a) Physical
There

is various

factors that contribute to

someone's physical

health or individual.

Among them is physical fitness, exercise frequency and being well diet. One who has
physical

fitness that nice

is characterized

by good cardio respiratory endurance,

enhanced adequate muscle strength, flexibility and proper body compression. One who
has physical that fit enables one in

healthy

condition. Physical

fitness is major

contributor in physical health to someone. Refer to Jimmy Fixx, he believes level of


fitness that high will

prevent death caused

by heart

disease problem. Various

programs or activity can be done to increase level of fitness. Figure under showing
exercise fitness's physical example.

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Figure 1 Physical Fitness Exercise.


For condition cardiorespiratory on the other hand, there is also many activity for you
chose place sufficient demands on

the heart and lung which improve physical

fitness.

Among activity that can be done is cycling, basketball, walking, swimming and running.
On way of the achievement to achieve fitness cardiorespiratory divided to four (4) area.
Among them is mode of activity, frequency of training, duration of training and intensity
of training. For example, activity run. Mode of training is run. How many frequent we
run, how many intensity we run and lastly how long run will be done.
b) Emotional
Emotional dimension associated with how a person can control stress. For example,
young person tend to decide in accordance with emotion without long having thought.
Young person cannot having thought long different from people who are older. This is
because they more seasoned in solving problem that is faced. Due to this, emotional
wellness associated
limitation

with ability a

and achieve emotional

person

to understand their own feeling, accept

stability. Every

problem faced enable someone


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experiences stress.
problem so

that

Therefore, someone's
one can

control stress

way control and solve very


level faced.

important

For example, communication

problem. When involving communication problem, a person will face stress. So the
method of problem solving is very important to avoid other problems arise. When a
person could not control stress, thus it will disturb overall someone's performance. For
example, someone who face problems, it will involve work performance. A person
cannot focus on job when facing problems. Due to this, control measure and solve very
important problem.
c) Spiritual
Various our way to identify spiritual a person among them is character they. Character
involve someone's freedom for prayer, faith, love, closeness to others, peace and autism.
Someone who have spiritual dimension of wellness possess the ability to integrate their
beliefs and values into

their daily

actions, like

those we know, disease

suffered coming from god. Due to this, someone's relationship with god becomes one
of the main causes in health. Prayer is principal activity in spiritual concept. However,
for effective

results,

we need

to accept the

efficiency

of prayer and

pray with severity, humanity and love.


d) Intellectual
Intellectual dimension is the ability to process and act on information, clarify values,
beliefs and decision making. Intellectual wellness is the ability to open our mind o new
ideas and experiences that can be applied to personal decision, group interaction and
community betterment. In other hand, it include whole community to ensure harmony
and not just personal interest. The desire to learn new concepts, improve skill and seek
challenges in pursuit of lifelong learning contributes to our intellectual wellness.
e) Social
Relationship with a person is important in social wellness. Relationship that is negative
could not ensuring a clean bill of health. For example, a person could not perform work
with alone way. Communication with other very important people to resolve anything
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problem faced. Relationship that is positive helped a lot in problem solving. Someone's
ability for

establish

and positive maintaining relationship with

family, friend and

employee becomes the main contributor to social wellness.


f) Occupational
Someone's ability in apportioning working time and very important interval. At the same
time too, relationship with employee and control
Occupational dimension of wellness recognizes

stress placed work also

vital.

personel satisfaction and enrichment in

ones life through work. Travelling a path forward your occupational wellness, you will
contribute your unique gift, skill and talent to work that are both personally meaningful
and rewarding the choice of profession, satisfaction job, career ambitions and personal
performance are all important components of your paths terrain. Permittivity in work
and strive to raise up company's name contribute to occupational wellness.
g) Environmental
Responsibility a person in protecting environment is very important in this dimension. It
does not count in air quality supervision, water and around land, Caring method that is
good can giving positive

impact to environmental

quality. Regardless of to

our

house, community or planet. Environment condition that good contribute many to


respective health.
h) Financial
It involves someone's satisfaction to current and future financial situations. Like which
we know, very important financial nowadays. Financial condition that less will cause a
person

not in

healthy

condition because

it involves health

condition which

upset mental and stress level someone. Solid financial can ensure someone's harmony.
For example, high need with low salary will cause problems in terms of financial
dimension. Financial control that is good becomes the main contributor in financial
dimension.

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2.3

Conclusion

By explaining eight (8) wellness of dimension, we can find out various aspects enable
us take care of health regardless of physical or mental well. All aspects correlate between
one another. Can be said with lack one of the dimensions, someone's health can be
affected. Care to all dimensions more confident enable one in facing daily life.
2.4

References

HHS Publication No. (SMA) 12-4568, Eight Dimension of Wellness.


Open University Malaysia, Module 2. Dimension of Wellness.

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3.0

Essential nutrients constitute a well balanced diet


3.1

Introduction

It is how our way take healthy nutrition. Nutrient intake that correct for body requirement
is to ensuring health. Every human body having differences terms of total and nutrients
type. It refers to age, sex, health and rate at which your body work. In this discussion,
will explain on plan diet. To take care of health, our body need healthy meals and
exercise frequency. Figure will show food pyramid to showing number of food that is
good and perfect.

Figure 2 Food Pyramid

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3.2

Discussion

Figure 2 show food pyramid that is perfect. Human body need essential nutrients which
human

body cannot

produce nutrient.

Among essential

nutrient is proteins, fats,

carbohydrates, vitamin, water and mineral. It available from food available.


a) Proteins
Protein is structural component of cell. It functions as builder and body tissue repair. Very
important protein to important
body need 20 in

component in body namely muscle and bone.

various combination types

of

amino

acids to

Human

building tissue

protein in body. Adult requiring about 12 - 15 percent calories that based on protein.
However, protein does
important protein

not
intake to

make major

energy

resources when exercising. Very

ensure metabolisma body like tissue construction and

uninterrupted cell repair. Protein fall into

two (2) class. First

class is protein which

contains all 10 types of amino acids needed by body. For example meat, fish, milk and
egg. Second class protein on the other hand is protein that does not contain all amino
acid which need. For example plant protein like vegetable, legume and fruits.
b) Fats
Fat which there is inside human body function as energy. It helps as divider in body. It
also became support and cushion to internal organ. Fat is oil of major for body during
rest and when doing light activity. Fat fall into two (2). Excess fat consumption can
cause danger. Apart from that, fat provide more twofold calorific value achieved from
carbohydrate and become body fat main source. Fat fall into two (2) namely saturated
fat and unsaturated

fats.

Among saturated

fat example is ghee, butter, meat fat, lard

and cocoa powder. Unsaturated fats on the other hand is his fill oil palm, corn,
sunflower, soya bean and deep sea fish. Excess fat consumption can cause a person have
high cholesterol disease and acute myocardial infarction.

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c) Vitamins
Vitamin are organic compounds required in small amount of normal growth, reproduction
and maintenance of health. Vitamins do not serve as calories but serve as coenzymes.
Vitamin help initiate a variety of body responses including energy production, use of
minerals and growth of healthy tissues. Human need 13 type of vitamin, four (4) are fat
soluble and nine (9) are water soluble. Vitamin are important to unleash energy, store in
carbohydrates, proteins and fats. Vitamin also controls important processes and
help accelerate

reaction. It

also

involved

in production of red

blood

cell, hormone, genetics and chemical in nervous system. Among vitamin example is egg
yolk, fish, spinach and vegetable. Nowadays, vitamin made and supplied by tablet.
d) Minerals
Mineral are important element to regulate body functions, aid in the growth and
maintenance of body tissue and help to release energy. There are about 17 essential
minerals that body needs including calcium, phosphorus, magnesium, sodium, potassium,
and chloride. Essential mineral are divided into major mineral and trace mineral.
Examples of food that contain mineral are lean meats, dairy product green leafy
vegetable, white and sweet potatoes, banana and other fruits contain potassium.
e) Waters
Water is component major in

our

body and food. Generally, human can

be

dead if

those has no deep water body in time that is certain. This is because dehydration
human. Human body need 50% to 60 % deep water body. Water forms the basis of
blood, juices digestive, urine and

perspirations and

is contained

in lean

muscle, fat

and bones. Deep water human body will lose when doing things. Apart from that, hot
weather factor can also cause water loss human body.

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3.3

Conclusion

A well balance diet is very important in daily life. Nutrient intake that is perfect can
ensuring body health. Due to this, nutrition intake is very important in health care.
According to study, most people in Malaysia experience cholesterol level that is high.
Food intake that is unbalanced was the main cause produced by him disease. By
referring to nutritionist, it can help healthy nutrition method.
3.4

References

http://www.nhs.uk/Livewell/Goodfood/Pages/Healthyeating.aspx
http://www.nutritionist-resource.org.uk/articles/balanced-diet.html
http://www.healthline.com/health/balanced-diet#AchievingaBalancedDiet4

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4.0

Therapeutic diet for diabetic person

4.1

Introduction

Everyone with age group that is different need types of food that is different. Special
groups categorized to

children and teenagers, Student

College, adults older, athlete

and pregnancy. Everyone have types of food that is different. For example, athlete
requires types of food that is healthy and could provide energy so that they can look
after stamina and increase forces to carrying out sports activity. There is two (2) type of
diet that will be discussed. First is healthy diet. Healthy diet is more about your outlook
and stabilizing your mood. Intake eat that good

like eating more

fruit and vegetables,

reduce your fats and sugar will help mental to improve mood and lower your risk for
problem health. There

are several

tips for

planning a

healthy

diet according to

Robinson Segal & Segal 2015. Second is therapeutic diet. Therapeutic diet is food
plan for control intake of certain food and nutrient. Most this diet practiced by that that
suffer disease like diabetes, blood pressure and cancer. Food plan that is healthy used
in therapeutic diet.
4.2
Is

Discussion
a chronic

disorder characteristic by high

ineffective insulin depending

on the type

blood glucose and

either insufficient or

of

Easier to understand,

diabetes.

diabetes is disease which involves one who has sugar level that is high in body. Very
important sugar in body, Sugar that many will cause a person will be afflicted disease that
is chronic. Therapeutic diet needed someone who suffered from diabetes. In medical
term, it are also known as Medical Nutrition Therapy (MNT) for diabetes patient.
It involves variety of nutrition food in moderate amount and regular mealtimes nutrition.
Among recommended foods for patients are as follows diabetes:-

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a) Healthy carbohydrates
Patient who suffer diabetes should take carbohydrates that healthy. Not all food with
carbohydrate is healthy. Carbohydrate intake that more can cause sugar level addition
to patient.

Among food

sample with carbohydrate that healthy is fruits, whole

grain

vegetable and low fat dairy product for simple carbohydrate.


b) Fiber rich foods.
For

patient that suffer diabetes, food rich fiber helped patient to

reduce risk of heart

disease. Others than that, it also help control blood sugar control. Among food sample
with fiber is vegetable, fruits, bean, nuts and wheat.
c) Fish
Fish on be a good alternative to high fat meat. Patient can eat fish at least twice a
week. There is many types of fish with omega 3 acid fatty that promote heart health by
lowering blood fats called triglycerides.
d) Good fats
Fat is nutrient that is good if food preference well-made. Most fat have calorie that is
high.

However, food which

contains monounsaturated and polyunsaturated

fat like

avocado, almond, olives and oil canola can help lower cholesterol level.
However, there is also food which will add diabetes patient risk to suffer heart disease.
Therefore, several foods that need to be avoided by patient among them:a) Saturated fats which is high fat dairy product and animal protein such as beef, hot
dogs, bacon and sausage contain a lot of saturated fats.
b) Trans fats which is found in processed snack, baked goods and stick margarines.
c) Cholesterols which sources from high fat dairy product and high fat animal
proteins.
d) Sodium which is can increase your risk for high blood pressure. Aim for less
2,800mg of sodium a day for stay in healthy.

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4.3

Conclusion

From diabetes has no antidote. Proverb "Prevent better than treat" is very useful. Other
word meaning, a person need to prevent from suffer diabetes from the beginning since
this

disease has

no medicine. For

important to prevent this from

those suffered this disease, special

diabetes become

more

critical. Very

diet very

important food

control to maintain other disease risk afflicted by patient.


4.4

References

John P. Bantle (Co-Chair), Judith Wylie-Rosett (Co-Chair), Ann L. Albright, Caroline M.


Apovian, Nathaniel G. Clark, Marion J. Franz, Byron J. Hoogwerf, Alice H. Lichtenstein,
Elizabeth Mayer-Davis, Arshag D. Mooradian, and Madelyn L. Wheeler.(2006 revised
2007). Nutrition Recommendations and Interventions for Diabetes
http://www.cdss.ca.gov/agedblinddisabled/res/VPTC2/9%20Food%20Nutrition%20and
%20Preparation/Types_of_Therapeutic_Diets.pdf

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5.0

Common eating disorder that affect the wellbeing of a person

5.1

Introduction

Eating disorders is serious condition related to persistent eating behaviors that negatively
impact your health, emotions and ability to function. There is a commonly held new that
eating disorders are a lifestyle choice. Eating disorders are actually serious and often fatal
illness that cause severe disturbances to a person eating behaviors. Obsessions with food,
body weight and shape may also signal an eating disorder. Common eating disorders
include anorexia nervosa, bulimia nervosa and binge- eating disorder.
5.2

Discussion

There are two (2) extreme condition of eating habits that lead to eating disorder. The two
type of eating disorder are:a) Bulimia Nervosa
Someone who consume too much food and loves eating is at risk of obesity is known as
bulimia nervosa. It is also serious, potentially life- threatening eating disorder. For
example, someone with bulimia nervosa may force herself to vomit or engage in
excessive exercise. There are symptoms someone in bulimia nervosa condition. Frequent
episodes of consuming very large amount of food followed by behavior to prevent weight
gain such as self- induced vomiting. Others, a feeling of being out of control during binge
eating episode is symptoms of bulimia nervosa. According to study, bulimia nervosa
affect 1-2 % of adolescent and young adult women. 80% of bulimia nervosa patient are
female. Many people struggling with bulimia nervosa recognize that their behaviors are
unusual and perhaps dangerous to their health. Risk of death from suicide or medical
completion is markedly increased for eating disorders. Bulimia nervosa is frequently
associated with symptoms of depression and changes in social adjustment. People
struggling with bulimia nervosa usually appear to be of average body weight.

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b) Anorexia Nervosa
It is a complex disorder that has three important features, namely, refusal to maintain
ideal and healthy body, fear of gaining weight and a distorted body image. There are
many symptoms show people with anorexia nervosa such as self-esteem overly related to
body image. Inability to appreciate the severity of the situation also one of the symptom
of anorexia nervosa. Anorexia nervosa involves self-starvation. The body is denied the
essential nutrient it needs to function normally, so it is forced to slow down all of its
processes to conserve energy. The slowing down can have serious medical consequences
such as muscle loss and weakness, severe dehydration, which can result in kidney failure,
pain, fatigue and overall weakness. Approximately 90-95% of anorexia nervosa sufferers
are girl and women. Anorexia nervosa is one of the most common psychiatric diagnoses
in young women. It also has one of highest death rates of any mental health of the
condition. Anorexia nervosa typically appears in early to mid-adolescence.
5.3

Conclusion

Eating is really important in our life to make sure in healthy condition. We need to avoid
from eating disorder. In order to ensure serious illness is threated accordingly to the
nature of the disease, we must know how to tackle it. The first thing to do is to avert a
medical crisis by ensuring adequate body weight, then counter this with psychological
counselling for medical treatment, we need to get advice from qualified psychiatrist and
nutritionist.
5.4

References

https://www.nationaleatingdisorders.org/bulimia-nervosa
http://www.nimh.nih.gov/health/topics/eating-disorders/index.shtml

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6.0

Importance of disease prevention

6.1

Introduction

With respect to human services, prevention typically consist of method on activities that
seek to reduce or deter specific or predictable problems, protect the current state of wellbeing, or promote outcomes or behaviors. There are many chronic disease can be
prevent such as heart disease, stroke, cancer and diabetes. Yet many of these chronic
disease are preventable, as they are linked to poor diet and lifestyle choices including
tobacco use, excessive alcohol consumption and inadequate physical activities. There
is proverb that is good used in disease prevention for example "Preventing is better
from treat". For example poisoning disease prevention eat, we need to wash hand before
eating to avoid germ.

Just

as health encompasses a

variety and disability,

which

are affected by environmental factors, predisposition generate, disease agent and lifestyle
choices.
6.2

Discussion

In Malaysia, the average life expectancy has risen dramatically in the last 50 years from
below 60 years during the independence era to an average of 75 years today
(MOH,2015). The promotion of healthy lifestyle and prevention of disease through
lifestyle changes has greatly contributed in raising the health standards in the country.
Main interests in preventing and controlling the disease is not contagious not only
prolong the duration of life, maintain quality of life extended more and more
important. The fact that the disease is not contagious and related disabilities tend to
increase with age has led many to express concern that living longer will bring more
disease and greater medical costs. In the years of the life of the disease also tend to be
numerous and complicated, and the long term, the emphasis on developing a
consequent disability. Therefore, the tendency developed to measure disability-free life
expectancy (Robine et al. 1992). For example, in Canada the difference of life
expectancy between the richest and the poorest is 6 years, but differences in disability20

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free life expectancy was 14 years old. Another measure of disease burden in a
population is the year of disability adjusted life that combines size with the size of the
reduction in premature deaths due to life disability (WHO 1996). Like to I mention
here living

example that we

can see in

front our eye, former

Malaysian

Prime

Minister, Tun Dr Mahathir from health aspects. In old age, exceed his 80 years
still active walk all

over

the

world, still can chairs

sharp histhinking and still skilled to contribute idea to country. At


age 80 years

mostly from

us not

able

to

the
the

do anything, may

be

meeting, still
same

time at

abandoned on

bed because stroke or weak heart. I have read how he gives a lot of importance to health
aspects in his daily life.
6.3

Conclusion

In conclusion, we do not can compromise in health problem. We should instill in mind


and our soul health is very important award for us strive look after him because this
award could vanish if we do not care him. The issue how to take care of health
effectively? Disease is unexpected but health

care that

is bad is

someone's main

cause suffer chronic disease. Chronic disease afflicted by a person when they do not
care their health. It is very important disease prevention carried out everyone. Mostly
disease produced from nutrition

system. Someone's

diet is major

contributor to

disease. Emphasized here, prevention is very important in avoiding from any disease.
6.4

References

Rhodes, Scott D.; Alonzo, Jorge; Mann, Lilli; Freeman, Arin; Sun, Christina J.; Garcia,
Manuel; Painter, Thomas M.; Aug2015. AIDS Education & Prevention.
http://www.cdc.gov/chronicdisease/
https://en.wikipedia.org/wiki/Preventive_healthcare

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7.0

General prevention strategi of coronary heart diseases.

7.1

Introduction

Coronary heart disease is one of cardiovascular diseases. Coronary heart disease (CHD)
is a condition where the hearts blood supply is reduced or completely blocked by plaque
which is formed due to build- up of fats or other deposit such as tar from cigarettes within
the wall of coronary arteries. CHD is came from bad lifestyles choices. There are risk
factor that cause CHD triggered by smoking, diabetes mellitus, hypertension, high blood
cholesterol, obesity and excessive and prolonged stress. The signs and symptoms of CHD
are radiation of pain over left arm, neck, jaw, shoulder or stomach, tightness over chest,
breathlessness, heart palpitations, excessive sweating, feeling lightheaded or fainting and
nausea. The sign and symptom mentioned above as a person may even develop a silent
heart attack during sleep. Figure show how the coronary heart disease.

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Figure 3 Coronary Heart Disease.


7.2

Discussion

There are many ways to prevent and reduce coronary heart disease risk. Lifestyle choice
are linked to CHD. Some of the specific ways to prevent CHD are as follows:a) Eat a healthy and balance diet
A low-fat, high-fibre diet is recommended, which should include plenty of fresh fruit and
vegetables (five portions a day) and whole grains. You should limit the amount of salt
you eat to no more than 6g (0.2oz) a day, as too much salt will increase your blood
pressure. 6g of salt is about one teaspoonful. There are two types of fat: saturated and
unsaturated. You should avoid food containing saturated fats, because these will increase
the levels of bad cholesterol in your blood. Saturated fat raises your blood cholesterol

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more than anything else in your diet. When you follow a heart-healthy eating plan, only 5
percent to 6 percent of your daily calories should come from saturated fat.
b) Being physical Active and regular exercise.
Combining a healthy diet with regular exercise is the best way of maintaining a healthy
weight. Having a healthy weight reduces your chances of developing high blood pressure.
Regular exercise will make your heart and blood circulatory system more efficient, lower
your cholesterol level, and also keep your blood pressure at a healthy level.
c) Maintaining a healthy weight.
Maintaining a healthy weight is important for overall health and can lower your risk for
coronary heart disease. Aim for a Healthy Weight by following a heart-healthy
eating plan and keeping physically active. Knowing your body mass index (BMI) helps
you find out if youre a healthy weight in relation to your height and gives an estimate of
your total body fat. To figure out your BMI, check out NHLBIs online BMI calculator or
talk to your doctor. A general goal to aim for is a BMI of less than 25. Your doctor or
health care provider can help you set an appropriate BMI goal. Measuring waist
circumference helps screen for possible health risks. If most of your fat is around your
waist rather than at your hips, youre at a higher risk for heart disease and type 2 diabetes.
This risk may be high with a waist size that is greater than 35 inches for women or
greater than 40 inches for men. To learn how to measure your waist, visit Assessing Your
Weight and Health Risk. If youre overweight or obese, try to lose weight. A loss of just 3
percent to 5 percent of your current weight can lower your triglycerides, blood glucose,
and the risk of developing type 2 diabetes. Greater amounts of weight loss can improve
blood pressure readings, lower LDL cholesterol, and increase HDL cholesterol.
d) Managing Stress
Research shows that the most commonly reported trigger for a heart attack is an
emotionally upsetting eventparticularly one involving anger. Also, some of the ways
people cope with stresssuch as drinking, smoking, or overeatingarent healthy.
Learning how to manage stress, relax, and cope with problems can improve your
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emotional and physical health. Consider healthy stress-reducing activities, such as a


stress management program, meditation, physical activity, relaxation therapy, talking
things out with friends or family.
e) Refraining from smoking
If you smoke, quit. Smoking can raise your risk for coronary heart disease and heart
attack and worsen other coronary heart disease risk factors. Talk with your doctor about
programs and products that can help you quit smoking. Also, try to avoid secondhand
smoke.
If you have trouble quitting smoking on your own, consider joining a support group.
Many hospitals, workplaces, and community groups offer classes to help people quit
smoking.

7.4 Conclusion
The best way to prevent coronary heart disease (CHD) is to make significant lifestyle
changes. Improve your diet. Live an active lifestyle. If you smoke, ask your doctor to
help you quit. The payoff will be a reduced risk of developing heart-related problems,
including CHD. Youll also see the benefits such as weight loss, leaner body, lower blood
pressure, better mood and lower stress level, stronger bones and a reduced risk of
developing osteoporosis and greater lung capacity and more endurance for example,
so you can climb stairs without stopping to rest.

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7.5

References

https://www.bhf.org.uk/heart-health/conditions/coronary-heart-disease
Kazmi, Nabila; Gaunt, Tom R. PLoS ONE. 3/1/2016, Vol. 11 Issue 3, p1-16. Diagnosis of
Coronary Heart Diseases Using Gene Expression Profiling; Stable Coronary Artery
Disease, Cardiac Ischemia with and without Myocardial Necrosis
Xu T; Liu W; Cai X; Ding J; Tang H; Huang Y; Hu Y, Medicine [Medicine (Baltimore)],
ISSN: 1536-5964, 2015 Oct; Vol. 94 (40), pp. e1740. Risk of Coronary Heart Disease in
Different Criterion of Impaired Fasting Glucose: A Meta-Analysis.

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