Fundamental English

WEB10302

Lecturers Name: Madam Farah Idayu binti Mohd Salleh

Name ID Number
Muhammad Naqiuddin bin Adnan 57212116069
Meor Muhammad Faisal bin Meor Ahmad 57212116162
Anisah binti Mat Ali 57212116152
Nur Diyana binti Zainuddin 57212116106
Nor Arina Hazirah binti Noor Ishak 57212116153
Nur Awanis binti Nasharrudin 57212116155
Shahidah binti Shafee 57212116160
Anastasha Hulwan binti Muhamad Akif 57212116124
Nurfazleen binti Zakaria 57212116056
Shifaa Aina Binti Zahlan 57212116150

TABLE OF CONTENT
 CONTENT PAGES
INTRODUCTION 1

ARTICLE 1 : SLEEP AND MENTAL HEALTH 2-7

SUMMARY
ARTICLE 2 : PHYSICAL ACTIVITY AND HEALTH 8-

SUMMARY
ARTICLE 3 : SPIRITUAL AND EMOTIONAL HEALTHY

SUMMARY
ARTICLE 4 : BETTER HEALTH SOCIAL

SUMMARY
ARTICLE 5 : HEALTHY FOOD

SUMMARY

DISSCUSION/ COMMENT/ OPINION

SUGGESTIONS

CONCLUSION
 INTRODUCTION

The word health means different things to different people. According to World Health Organizations

(WHOs), health is a state of complete physical, mental and social well-being and not merely the absence of

disease or infirmity. In todays hectic world that we live in, maintaining our good health care is very important

for us to keep up with todays economy lifestyle. All of us need to be healthy regardless of our age or gender. In

order to be considered us as overall well-being healthy, we should have a disease free body, fit and fill with

abundant energy. For example, try to get 30 minutes of physical exercise per day. Even if we just take a brisk

walk, getting regular exercise can greatly improve our overall health. Plus, food also included how we took care

of our healthy in our daily life. We have to eat healthy foods, such as vegetables, fruits, low-fat proteins and

whole grains. Avoid foods with high levels of saturated or trans fats and sodium. If we eat prepared foods or

canned soups, optional for reduced sodium varieties. Cook with olive oil or margarine instead of butter, meat fat

or shortening. Improve your health by adapting a few lifestyle changes such as laugh often. Laughter can

increase your blood flow and improve your heart health. Apart from that we also have to take care of the

environment so that our health can be maintained. Stop smoking at public areas. Quitting smoking can greatly

improve our health and add years to our life. Make it short, we have to take care of our health now and forever.

1
 SLEEP AND MENTAL HEALTH

Once viewed only as symptoms, sleep problems may actually contribute to psychiatric disorders.

Americans are notoriously sleep deprived, but those with psychiatric conditions are even more likely to be

yawning or groggy during the day. Chronic sleep problems affect 50% to 80% of patients in a typical

psychiatric practice, compared with 10% to 18% of adults in the general U.S. population. Sleep problems are

particularly common in patients with anxiety, depression, bipolar disorder, and attention deficit hyperactivity

disorder (ADHD).

Traditionally, clinicians treating patients with psychiatric disorders have viewed insomnia and other sleep

disorders as symptoms. But studies in both adults and children suggest that sleep problems may raise risk for,

and even directly contribute to, the development of some psychiatric disorders. This research has clinical

application, because treating a sleep disorder may also help alleviate symptoms of a co-occurring mental health

problem.

The brain basis of a mutual relationship between sleep and mental health is not yet completely understood. But

neuroimaging and neurochemistry studies suggest that a good night's sleep helps foster both mental and

emotional resilience, while chronic sleep disruptions set the stage for negative thinking and emotional

vulnerability.

Key points

Sleep problems are more likely to affect patients with psychiatric disorders than people in the general

population.

Sleep problems may increase risk for developing particular mental illnesses, as well as result from such

disorders.

Treating the sleep disorder may help alleviate symptoms of the mental health problem.

The benefits of sleep

2
Every 90 minutes, a normal sleeper cycles between two major categories of sleep although the length of time

spent in one or the other changes as sleep progresses.

During "quiet" sleep, a person progresses through four stages of increasingly deep sleep. Body temperature

drops, muscles relax, and heart rate and breathing slow. The deepest stage of quiet sleep produces physiological

changes that help boost immune system functioning.

The other sleep category, REM (rapid eye movement) sleep, is the period when people dream. Body

temperature, blood pressure, heart rate, and breathing increase to levels measured when people are awake.

Studies report that REM sleep enhances learning and memory, and contributes to emotional health in

complex ways.

Although scientists are still trying to tease apart all the mechanisms, they've discovered that sleep disruption

which affects levels of neurotransmitters and stress hormones, among other things wreaks havoc in the brain,

impairing thinking and emotional regulation. In this way, insomnia may amplify the effects of psychiatric

disorders, and vice versa.

Sleep disorders in psychiatric patients

More than 70 types of sleep disorders exist. The most common problems are insomnia (difficulty falling or

staying asleep), obstructive sleep apnea (disordered breathing that causes multiple awakenings), various

movement syndromes (unpleasant sensations that prompt night fidgeting), and narcolepsy (extreme sleepiness

or falling asleep suddenly during the day).

Type of sleep disorder, prevalence, and impact vary by psychiatric diagnosis. But the overlap between sleep

disorders and various psychiatric problems is so great that researchers have long suspected both types of

problems may have common biological roots.

Depression. Studies using different methods and populations estimate that 65% to 90% of adult patients with

major depression, and about 90% of children with this disorder, experience some kind of sleep problem. Most

patients with depression have insomnia, but about one in five suffer from obstructive sleep apnea.

Sleep problems also increase the risk of developing depression. A longitudinal study of about 1,000 adults ages

21 to 30 enrolled in a Michigan health maintenance organization found that, compared with normal sleepers,

3
those who reported a history of insomnia during an interview in 1989 were four times as likely to develop

major depression by the time of a second interview three years later. And two longitudinal studies in young

people one involving 300 pairs of young twins, and another including 1,014 teenagers found that sleep

problems developed before major depression did.

Sleep problems affect outcomes for patients with depression. Studies report that depressed patients who

continue to experience insomnia are less likely to respond to treatment than those without sleep problems. Even

patients whose mood improves with antidepressant therapy are more at risk for a relapse of depression later on.

Depressed patients who experience sleep disturbances are more likely to think about suicide and die by suicide

than depressed patients who are able to sleep normally.

Bipolar disorder. Studies in different populations report that 69% to 99% of patients experience insomnia or

report less need for sleep during a manic episode of bipolar disorder. In bipolar depression, however, studies

report that 23% to 78% of patients sleep excessively (hypersomnia), while others may experience insomnia or

restless sleep.

Longitudinal studies suggest that insomnia and other sleep problems worsen before an episode of mania or

bipolar depression, and lack of sleep can trigger mania. Sleep problems also adversely affect mood and

contribute to relapse.

Anxiety disorders. Sleep problems affect more than 50% of adult patients with generalized anxiety disorder, are

common in those with post-traumatic stress disorder (PTSD), and may occur in panic disorder, obsessive-

compulsive disorder, and phobias. They are also common in children and adolescents. One sleep laboratory

study found that youngsters with an anxiety disorder took longer to fall asleep, and slept less deeply, when

compared with a control group of healthy children.

Insomnia may also be a risk factor for developing an anxiety disorder, but not as much as it is for major

depression. In the longitudinal study of teenagers mentioned earlier, for example, sleep problems preceded

anxiety disorders 27% of the time, while they preceded depression 69% of the time.

4
But insomnia can worsen the symptoms of anxiety disorders or prevent recovery. Sleep disruptions in PTSD,

for example, may contribute to a retention of negative emotional memories and prevent patients from benefiting

from fear-extinguishing therapies.

ADHD. Various sleep problems affect 25% to 50% of children with ADHD. Typical problems include difficulty

falling asleep, shorter sleep duration, and restless slumber. The symptoms of ADHD and sleeping difficulties

overlap so much it may be difficult to tease them apart. Sleep-disordered breathing affects up to 25% of

children with ADHD, and restless legs syndrome or periodic limb movement disorder, which also disrupt sleep,

combined affect up to 36%. And children with these sleeping disorders may become hyperactive, inattentive,

and emotionally unstable even when they do not meet the diagnostic criteria for ADHD.

Lifestyle and behavioral interventions

In some respects, the treatment recommended for the most common sleep problem, insomnia, is the same for all

patients, regardless of whether they also suffer from psychiatric disorders. The fundamentals are a combination

of lifestyle changes, behavioral strategies, psychotherapy, and drugs if necessary.

Lifestyle changes. Most people know that caffeine contributes to sleeplessness, but so can alcohol and nicotine.

Alcohol initially depresses the nervous system, which helps some people fall asleep, but the effects wear off in

a few hours and people wake up. Nicotine is a stimulant, which speeds heart rate and thinking. Giving up these

substances is best, but avoiding them before bedtime is another option.

Physical activity. Regular aerobic activity helps people fall asleep faster, spend more time in deep sleep, and

awaken less often during the night.

Sleep hygiene. Many experts believe that people learn insomnia, and can learn how to sleep better. Good "sleep

hygiene" is the term often used to include tips like maintaining a regular sleep-and-wake schedule, using the

bedroom only for sleeping or sex, and keeping the bedroom dark and free of distractions like the computer or

television. Some experts also recommend sleep retraining: staying awake longer in order to ensure sleep is

more restful.

Relaxation techniques. Meditation, guided imagery, deep breathing exercises, and progressive muscle

relaxation (alternately tensing and releasing muscles) can counter anxiety and racing thoughts.

5
Cognitive behavioral therapy. Because people with insomnia tend to become preoccupied with not falling

asleep, cognitive behavioral techniques help them to change negative expectations and try to build more

confidence that they can have a good night's sleep. These techniques can also help to change the "blame game"

of attributing every personal problem during the day on lack of sleep.

Medication options

If such nondrug interventions are not enough, an additional option is medication. A variety of medications are

available to treat sleep problems. In some cases, both a sleep disorder and a psychiatric problem can be treated

with one drug.

Depression. Although selective serotonin reuptake inhibitors (SSRIs) are a mainstay of treatment for

depression, some may cause or worsen insomnia. Alternatives without this side effect include serotonin and

norepinephrine reuptake inhibitors (SNRIs), tricyclic antidepressants, and mirtazapine (Remeron).

Something else to be aware of: an insomnia drug that works at melatonin receptors, ramelteon (Rozerem), may

exacerbate depression.

It may be possible to combine antidepressant therapy with a sleeping medication. One placebo-controlled study

of 545 patients with depression found that combining eszopiclone (Lunesta) and fluoxetine (Prozac) improved

both mood and sleep. Another study found that treating insomnia with zolpidem (Ambien), after successful

SSRI treatment, improved sleep and daytime functioning.

Bipolar disorder. Researchers have not done much testing of sleep aids in patients with bipolar disorder. The

agents most often prescribed for insomnia in bipolar patients are the newer benzodiazepine-like drugs, such as

eszopiclone, zaleplon (Sonata), and zolpidem. Two anticonvulsants, gabapentin (Neurontin) and tiagabine

(Gabitril), might also treat insomnia in patients with bipolar disorder. Tricyclic antidepressants, though often

prescribed to alleviate sleep problems because they are sedating, can trigger mania in patients with bipolar

disorder. Likewise, antipsychotics may worsen sleep-related movement disorders in this population.

Anxiety disorders. Benzodiazepines such as alprazolam (Xanax) and temazepam (Restoril) not only help treat

insomnia but also are used to treat anxiety, so these are options to consider when a patient suffers from both

6
disorders. Case reports indicate that pregabalin (Lyrica), a fibromyalgia drug, and the anticonvulsant tiagabine

might also help treat insomnia in generalized anxiety disorder.

ADHD. Stimulants such as methylphenidate (Ritalin) are often prescribed to treat children with ADHD, but can

cause insomnia. Taking stimulants only early in the day or using a time-release formulation may help.

(Publications, 2009)

References

Melinda Smith, M., Robinson, L., & Robert Segal, M. (october, 2016). helpguide.org. Retrieved from

helpguide.org website: http://www.helpguide.org/articles/sleep/sleep-disorders-and-sleeping-

problems.htm

PARTNER, E. S. (2016). CLEVELAND CLINIC. Retrieved from Cleveland Clinic Website:

http://my.clevelandclinic.org/services/neurological_institute/sleep-disorders-center/disorders-

conditions/hic-sleep-and-psychiatric-disorders

Publications, H. H. (2009). Health Harvard . Retrieved from Health Harvard Website:

http://www.health.harvard.edu/newsletter_article/Sleep-and-mental-health

WXXI Rochester, N., & CENTER, U. R. (2016). second opinion. Retrieved from second opinion website:

http://www.secondopinion-tv.org/episode/sleep-disorder

7
 SUMMARY SLEEP AND MENTAL HEALTH

Nowadays, sleep problems may actually contribute to psychiatric disorders. Sleep problems particularly

common happen to patients. Traditionally, clinicians treating patients with psychiatric disorders have viewed

insomnia and other sleep disorders as symptoms. Neuroimaging and neurochemistry studies suggest that good

night sleep helps foster both mental and emotional resilience and chronic sleep disruptions set the stage for

negative thinking and emotional vulnerability. Through "quiet" sleep, a person progresses through four stages

of increasingly deep sleep. Body temperature drops, muscles relax, heart rate and breathing slow. The deepest

stage of quiet sleep produces physiological changes that help boost immune system functioning. People need to

change the habit from take the caffeine, alcohol and nicotine contribute to sleeplessness. Many experts believe

that people learn insomnia, and can learn how to sleep better. Good "sleep hygiene" is the term often used to

include tips like maintaining a regular sleep and wake schedule.

148 WORDS

8
 PHYSICAL ACTIVITY AND HEALTH FACTS AND FIGURES

Physical activity includes all forms of activity, such as walking or cycling for everyday journeys, active play,

work-related activity, active recreation such as working out in a gym, dancing, gardening or competitive sport.

Regular physical activity can reduce the risk of many chronic conditions including coronary heart disease,

stroke, type 2 diabetes, cancer, obesity, mental health problems and musculoskeletal conditions.

There is an approximately 30% reduction in risk for all-cause mortality, across all studies, when comparing the

most active with the least active.

Recommended levels of physical activity

According to the four home countries' Chief Medical Officers everybody should aim to be active daily. For

adults, the recommended amount is 150 minutes (2.5 hours) of moderate activity per week, in bouts of 10

minutes or more. The overall amount of activity is more important than the type, intensity or frequency, and one

way to achieve this is to do 30 minutes on at least 5 days a week.

9
It is recommended that children over five should engage in at least 60 minutes (1 hour) of moderate to vigorous

intensity physical activity every day. Children under five who are capable of walking unaided should be

physically active for at least 180 minutes (3 hours), spread throughout the day.

The four CMOs say the physical activity target will only be achieved by helping people to build activity into

their daily lives. They say, for most people, the easiest and most acceptable forms of physical activity are those

that can be incorporated into everyday life. Examples include walking or cycling instead of travelling by car,

bus or train.

NHS Health Scotland says the creation and provision of environments that encourage and support physical

activity offers the greatest potential to get the nation active.

Current levels of physical activity

Physical activity levels are low in the UK. In England, 66% of men and 56% of women claim to meet the

CMOs recommendations, and 62% of Scots claim to do so. However, self-reporting of health behaviours is

always suspect and the reality may be much lower: the corresponding figures for the recommendations

presented in their pre-2011 form was 40% of men and 28% of women in England, 43% and 32% in Scotland,

36% and 23% in Wales.

The impact of monitoring methodology on these data is huge: in the CMOs report the recommendations are

met by 24% of English girls and 32% of boys (2-15yo), in Northern Ireland (8-12yo) 10% and 19%, Wales (4-

15yo) 45% and 63% and Scotland ( 2-15yo) 67% and 76%.

Physical activity levels decline rapidly with increasing age. In Wales the over-65s attain less than half the

physical activity of 16 to 34 year olds.

Scale of the physical inactivity problem

10
Legs cycling physical inactivity is one of the leading causes of death in developed countries, responsible for an

estimated 22-23% of CHD, 16-17% of colon cancer, 15% of diabetes, 12-13% of strokes and 11% of breast

cancer.

In Scotland, it is estimated that low activity contributes to around 2,500 deaths per year and costs the NHS 94

million annually.

In 2010 the CMO for England called for a doubling of walking and an eight-fold increase in cycling. A study by

public health economists found that within 20 years this increase would lead to savings of roughly 17 billion

(in 2010 prices) for the NHS in England and Wales.

The cost to the NHS of physical inactivity in England is conservatively estimated at 0.9 billion. Aggregating

non-healthcare costs such as lost productivity gives an estimated total cost of 8.2 billion per annum

attributable to physical inactivity, with an additional 2.5 billion for the contribution of inactivity to the obesity

problem.

It is worth noting that the Health Survey for England 2012 initial findings report, based on data collected

before, during and after the London Olympic Games, did not detect any physical activity legacy effect from

the games. Scotland is currently looking closely at the impact of sport promotion activities alongside the 2014

Commonwealth Games: it will be interesting to see if sport campaigns do in fact lead insufficiently active

people to attain the recommended levels.

Physical activity & health inequalities

Girl walking along

In the UK there are significant inequalities in levels of physical activity in relation to age, gender, ethnicity and

disability, and corresponding inequalities in health.

11
Compared with the general population in England, Indian, Pakistani, Bangladeshi and Chinese men and women

are less likely to meet physical activity recommendations. Only 26% of Bangladeshi men and 11% of

Bangladeshi women meet the recommended levels.

In 2009-10, male Healthy Life Expectancy in Scotland ranged from 68.5 years in the least deprived quintile to

50.0 years in the most deprived. For females, the figures were 70.5 and 52.5 years respectively.

People in the most deprived population quintile in Wales are less than half as likely to take exercise as the least

deprived. They are half as likely again to be obese.

Prevention and risk reduction

Regular moderate physical activity, including walking and cycling, can help prevent and reduce the risk of:

-Cardiovascular disease (CVD)

-Cancer

-Obesity

-Diabetes

-Mental Health Problems

-Musculoskeletal health osteoporosis and osteoarthritis

Cardiovascular disease (CVD)

CVD is the largest cause of death in the UK. In 2010, 80,000 people died of Coronary Heart Disease (CHD)

and 49,000 from strokes.

The cost of CVD to the UK economy was 19 billion in 2009.[For active people] there is a

20% to 35% lower risk of cardiovascular disease, coronary heart disease and stroke

CVD is estimated to cost the UK economy just under 26 billion a year.

12
Cancer

Macmillan says Lack of physical activity increases the risk of bowel cancer, womb cancer and post-

menopausal breast cancer. It may also increase the risk of other cancers, such as lung cancer and prostate

cancer. Being physically active doesnt necessarily mean going to the gym - regular walking, cycling or

swimming can be enough.

There is an approximately 30% lower risk of colon cancer and approximately 20% lower risk of breast cancer

for adults participating in daily physical activity.

Obesity and overweight

The governments massive trans-disciplinary Foresight study into obesity made clear the complexity of the

determinants of obesity and overweight. However, the Foresight report was quite explicit: The top five policy

responses assessed as having the greatest average impact on levels of obesity across the scenarios [include]

increasing walkability/cyclability of the built environment.

In Wales, 59% of adults are overweight, of whom 23% are obese, up by over a quarter in eight years. In

Scotland 64% of adults are overweight, of whom 27% obese.

It is likely that for many people, 4560 minutes of moderate-intensity physical activity a day is necessary to

prevent obesity.

Rates of obesity are estimated to rise, by 2035, to 47% and 36% for adult men and women respectively. By

2050, 60% males and 50% females could be obese.

By 2050, the NHS cost of overweight and obesity could rise to 9.7 billion, with the wider cost to society being

49.9 billion (at today's prices).

Diabetes

13
The UK is facing a huge increase in the number of people with diabetes. Since 1996 the number of people

diagnosed with diabetes has increased from 1.4 million to 2.9 million.

By 2025 it is estimated that five million people will have diabetes. Most of these cases will be Type 2 diabetes,

because of our ageing population and rapidly rising numbers of overweight and obese people.

This type of diabetes usually appears in people over the age of 40, though in South Asian people it often

appears after the age of 25. However, recently, more children are being diagnosed with the condition, some as

young as seven.

Diabetes is associated with serious complications including heart disease, stroke, blindness, kidney disease and

amputations leading to disability and premature mortality. There is also a substantial financial cost to diabetes

care as well as costs to the lives of people with diabetes.

The prevalence of diagnosed diabetes in English men rose from 2.9% in 1994 to 7.0% in 2011, in women from

1.9% to 4.9%. In addition, it is estimated that 850,000 people in the UK have the disease but as yet

undiagnosed.

People who are at least moderately active have a 30% to 40% lower risk of type 2 diabetes (1) mental ill health

The CMOs say that Physical activity has an important role to play in promoting mental health and well-being

by preventing mental health problems and improving the quality of life of those experiencing mental health

problems and illnesses

Regular physical activity reduces the risk of depression and has positive benefits for mental health including

reduced anxiety, and enhanced mood and self-esteem

Physical activity may improve at least some aspects of cognitive function that are important for tasks of daily

living, and is also associated with a reduced risk of developing problems of cognitive impairment in old age.

(2)Musculoskeletal Health

14
A physically active lifestyle offers benefit in a number of areas improved bone and muscle strength, reduced

risk of falls and fractures, protection against osteoarthritis and pain relief for those who do suffer the condition.

The total cost of hospital and social care for patients with a hip fracture amounts to more than 2.3billion per

annum in the UK.

The risk of hip fracture is lower in active people, reduced by up to 68% at the highest level of physical activity.

Increases in exercise can increase spine and hip bone marrow density, and can also minimise decline in spine

and hip bone density.

Various levels of walking are linked to a risk reduction of incident osteoarthritis ranging from 22% to 83%

Physical decline in older people can be reversed relatively quickly. Among over-75s, 15 years of rejuvenation

of muscle strength (27 per cent increase in leg strength) can be regained in three months.

A broad range of physical activities can reduce pain, stiffness and disability, and increase general mobility, gait,

function, aerobic fitness and muscle strength in older adults with osteoarthritis (sustran, 2015)

References

sustran. (2015). sustranyork. Retrieved from sustran website: http://www.sustrans.org.uk/policy-evidence/the-

impact-of-our-work/related-academic-research-and-statistics/physical-activity

15
 SUMMARY PHYSICAL HEALTH

Physical health according to a person's ability to perform activities that can

remove the sweat from the body. it should be made regularly to stay healthy. This is

important because it can prevent someone from the risk of chronic diseases, quickly feel

weak, not easy to feel sleepy during the carrying out of a task or work and someone can

do unlimited activities. Exercise are affect to physical health and give improvements in

muscle development, bone strength, heart health, mental health, and academic

performance. In addition, individuals should maintain their weight to move into a simple

and fast. The next factor that increased age leads to reduced performance in daily

activities then someone practicing excerise indirectly goodness to physical health and

able to remain active despite the increasing of age.

130 Words

16
 SUMMARY ABOUT SPIRITUAL AND EMOTIONAL HEALTHY

Spiritual body is one connection to energy while emotional body actually comprised all the past, present, and

the future emotional experiences. To keep the spiritual aspect fully access, we must maintain the daily practices

which is consists of practice meditation daily, learn to work with energy such as acupuncture as a way to keep

the energy channels open. Other than that, pray also can increase the spiritual in self same goes if we attend a

silent retreat to deepen our connection to ourselves. For emotional body its related with our emotion like how

we respond to our past memories. If we are facing the negative emotions it could harm the body and happiness

which are linking to overall physical well being. This is why its imperative to develop emotional intelligence

and to adopt practices to have more a positive outlook on life both mentally and emotional.

(148 words)

17
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18
19
 SUMMARY ON BETTER HEALTH SOCIAL

Make Social Connections for Better Health Social health is ability to form satisfying interpersonal

relationships with others, also relates to your ability to adapt comfortably to different social situations and act

appropriately in a variety of settings. Everybody can have healthy relationships with one another.

These relationships should include strong communication skills, empathy for others and a sense of

accountability. Thus , traits like being withdrawn, vindictive or selfish have a negative impact on your social

health. Overall, stress can be one of the most significant threats to a healthy relationship. Stress should be

managed through proven techniques such as regular physical activity, deep breathing and positive

self-talk. To effectively develop relationships and maintain good social health, individuals must willingly to

give of themselves including sacrificing time, effort, energy or money. People with increased social contacts

and stronger support networks have lower health risk factors. Engaging in physical activities such as walking,

bicycling with another person can provide a framework for a friendship, as well as afford accountability for

physical wellness

150 words

20
 HEALTHY FOOD

The author of Food Rules set out to create a list of rules for eating healthily that simplify the sometimes

complicated and scientific principles involved. He came up with a list that puts the concepts into everyday

language and easy application, and some of them are fairly memorable.

While there are excellent guidelines in this book, its important to remember that when we do what we can to

make healthy choices and exercise discipline in our eating habits, then we can commit the rest to God in full

faith and claim His supply and protection for the aspects that we dont control.

***

Food Rules

An Eaters Manual

Michael Pollan

(New York: Penguin Books, 2009.)

Introduction

Eating in our time has gotten complicatedneedlessly so, in my opinion. Most of us have come to rely on

experts of one kind or another to tell us how to eatdoctors and diet books, media accounts of the latest

findings in nutritional science, government advisories and food pyramids, the proliferating health claims on

food packages. We may not always heed these experts advice, but their voices are in our heads every time we

order from a menu or wheel down the aisle in the supermarket. Also in our heads today resides an astonishing
21
amount of biochemistry. How odd is it that everybody now has at least a passing acquaintance with words like

antioxidant, saturated fat, omega-3 fatty acids, carbohydrates, polyphenols, folic acid, gluten,

and probiotics? Its gotten to the point where we dont see foods anymore but instead look right through them

to the nutrients (good and bad) they contain, and of course to the caloriesall these invisible qualities in our

food that, properly understood, supposedly hold the secret to eating well.

But for all the scientific and pseudoscientific food baggage weve taken on in recent years, we still dont know

what we should be eating. Should we worry more about the fats or the carbohydrates? Then what about the

good fats? Or the bad carbohydrates, like high-fructose corn syrup? Whats the deal with artificial

sweeteners? Is it really true that this breakfast cereal will improve my sons focus at school or that other cereal

will protect me from a heart attack? And when did eating a bowl of breakfast cereal become a therapeutic

procedure?

A few years ago, feeling as confused as everyone else, I set out to get to the bottom of a simple question: What

should I eat? Im not a nutrition expert or a scientist, just a curious journalist hoping to answer a straightforward

question for myself and my family.

The deeper I delved into the confused and confusing thicket of nutritional science, the simpler the picture

gradually became. I learned that in fact science knows a lot less about nutrition than you would expectthat in

fact nutrition science is, to put it charitably, a very young science. Its still trying to figure out exactly what

happens in your body when you sip a soda, or what is going on in a carrot to make it so good for you, or why in

the world you have so many neuronsbrain cells!in your stomach, of all places. Nutrition science, which

after all only got started less than two hundred years ago, is today approximately where surgery was in the year

1650.

But if Ive learned volumes about all we dont know about nutrition, Ive also learned a small number of very

important things we do know about food and health. This is what I meant when I said the picture got simpler

the deeper I went.

22
There are basically two important things you need to know about the links between diet and health, two facts

that are not in dispute. All the contending parties in the nutrition wars agree on them. And, even more important

for our purposes, these facts are sturdy enough that we can build a sensible diet upon them. Here they are:

Fact 1. Populations that eat a so-called Western dietgenerally defined as a diet consisting of lots of processed

foods and meat, lots of added fat and sugar, lots of refined grains, lots of everything except vegetables, fruits,

and whole grainsinvariably suffer from high rates of the so-called Western diseases: obesity, type 2 diabetes,

cardiovascular disease, and cancer. Virtually all of the obesity and type 2 diabetes, 80 percent of the

cardiovascular disease, and more than a third of all cancers can be linked to this diet. Four of the top ten killers

in America are chronic diseases linked to this diet. The arguments in nutritional science are not about this well-

established link; rather, they are all about identifying the culprit nutrient in the western diet that might be

responsible for chronic diseases. This diet, for whatever reason, is the problem.

Fact 2. Populations eating a remarkably wide range of traditional diets generally dont suffer from these chronic

diseases. These diets run the gamut from ones very high in fat (the Inuit in Greenland subsist largely on seal

blubber) to ones high in carbohydrate (Central American Indians subsist largely on maize and beans) to ones

very high in protein (Masai tribesmen in Africa subsist chiefly on cattle blood, meat, and milk), to cite three

rather extreme examples. But much the same holds true for more mixed traditional diets. What this suggests is

that there is no single ideal human diet but that the human omnivore is exquisitely adapted to a wide range of

different foods and a variety of different diets. Except, that is, for one: the relatively new Western diet that most

of us now are eating. What an extraordinary achievement for a civilization: to have developed the one diet that

reliably makes its people sick! (While it is true that we generally live longer than people used to, most of our

added years owe to gains in infant mortality and child health, not diet.)There is actually a third, very hopeful

fact that flows from these two: People who get off the Western diet see dramatic improvements in their health.

We have good research to suggest that the effects of the Western diet can be rolled back, and relatively quickly.

In one analysis, a typical American population that departed even modestly from the Western diet (and lifestyle)

23
could reduce its chances of getting coronary heart disease by 80 percent, its chances of type 2 diabetes by 90

percent, and its chances of colon cancer by 70 percent.

Yet, oddly enough, these two (or three) sturdy facts are not the center of our nutritional research or, for that

matter, our public health campaigns around diet. Instead, the focus is on identifying the evil nutrient in the

Western diet so that food manufacturers might tweak their products, thereby leaving the diet undisturbed, or so

that pharmaceutical makers might develop and sell us an antidote for it. Why? Well, theres a lot of money in

the Western diet. The more you process any food, the more profitable it becomes. The healthcare industry

makes more money treating chronic diseases (which account for three quarters of the $2 trillion plus we spend

each year on health care in this country) than preventing them. So we ignore the elephant in the room and focus

instead on good and evil nutrients, the identities of which seem to change with every new study. But for the

Nutritional Industrial Complex this uncertainty is not necessarily a problem, because confusion too is good

business: The nutrition experts become indispensable; the food manufacturers can reengineer their products

(and health claims) to reflect the latest findings, and those of us in the media who follow these issues have a

constant stream of new food and health stories to report. Everyone wins. Except, that is, for us eaters.

As a journalist I fully appreciate the value of widespread public confusion: Were in the explanation business,

and if the answers to the questions we explore got too simple, wed be out of work. Indeed, I had a deeply

unsettling moment when, after spending a couple of years researching nutrition for my last book, In Defense of

Food, I realized that the answer to the supposedly incredibly complicated question of what we should eat wasnt

so complicated after all, and in fact could be boiled down to just seven words: Eat food. Not too much. Mostly

plants.

In this short, radically pared-down book, I unpack those seven words of advice into a comprehensive set of

rules, or personal policies, designed to help you eat real food in moderation and, by doing so, substantially get

off the Western diet. The rules are phrased in everyday language; I deliberately avoid the vocabulary of

nutrition or biochemistry, though in most cases there is scientific research to back them up.

24
In researching this book and vetting these rules I have made good use of science and scientists. But I am

skeptical of a lot of what passes for nutritional science, and I believe that there are other sources of wisdom in

the world and other vocabularies in which to talk intelligently about food. Human beings ate well and kept

themselves healthy for millennia before nutritional science came along to tell us how to do it; it is entirely

possible to eat healthily without knowing what an antioxidant is.

So whom did we rely on before the scientists (and, in turn, governments, public health organizations, and food

marketers) began telling us how to eat? We relied of course on our mothers and grandmothers and more distant

ancestors, which is another way of saying, on tradition and culturea process involving many people in many

places figuring out what keeps people healthy (and what doesnt), and passing that knowledge down in the form

of food habits and combinations, manners and rules and taboos, and everyday and seasonal practices, as well as

memorable sayings and adages. Are these traditions infallible? No. But much of this food wisdom is worth

preserving and reviving and heeding. That is exactly what this book aims to do.

Food Rules distills this body of wisdom into sixty-four simple rules for eating healthily and happily. The rules

are framed in terms of culture rather than science, though in many cases science has confirmed what culture has

long known. I have avoided talking much about nutrients, not because they arent important, but because

focusing relentlessly on nutrients obscures other, more important truths about food. Foods are more than the

sum of their nutrient parts, and those nutrients work together in ways that are still only dimly understood. It

may be that the degree to which a food is processed gives us a more important key to its healthfulness: Not only

can processing remove nutrients and add toxic chemicals, but it makes food more readily absorbable, which can

be a problem for our insulin and fat metabolism. Also, the plastics in which processed foods are typically

packaged can present a further risk to our health. This is why many of the rules in this book are designed to

help you avoid heavily processed foodswhich I prefer to call edible foodlike substances.

Ive collected these adages about eating from a wide variety of sources. (The older sayings appear in quotes.) I

consulted folklorists and anthropologists, doctors, nurses, nutritionists, and dietitians, as well as a large number

of mothers, grandmothers, and great-grandmothers. I solicited food rules from my readers and from audiences
25
at conferences and speeches on three continents; I publicized a Web address where people could e-mail rules

they had heard from their parents or others and had found personally helpful. A single request for rules that I

posted on the New York Timess Well blog resulted in twenty-five hundred suggestions. Taken together, these

rules comprise a kind of choral voice of popular food wisdom.

The rules here are each accompanied by a paragraph or two of explanation, except for a few that are self-

explanatory. My hope is that a handful of these rules will prove sufficiently memorable that they will become

second nature to yousomething you do, or dont do, without giving it a thought.

While I call them rules, I think of them less as hard-and-fast laws than as personal policies. Think of these food

policies as little algorithms designed to simplify your eating life. Adopt whichever ones stick and work best for

you.

But do be sure to adopt at least one from each of the three sections, because each section deals with a different

dimension of your eating life. The first section is designed to help you eat food, which in the modern

supermarket turns out to be a lot more difficult than you would think. The second section, subtitled Mostly

plants, offers rules to help you choose among real foods. And the third, subtitled Not too much, deals with

how rather than what to eat and offers a series of policies designed to foster some simple everyday habits that

will help you moderate your eating and enjoy it more.

SUMMARY ON FOOD HEALTH

There are few ways to stay healthy in our daily life. Firstly, avoid food products that contain High-

Fructose Corn Syrup (HFCS).We are supposedly to reduce sugar intake in daily uses because it can keep our

body healthy. Furthermore, only eat homemade food. That way we can control the amount of salt and sugar that

been used in the dishes because nowadays there are lot of instant food in this food industry. So, we know the

dishes that been cooked are healthy ingredients and safe to eat. Moreover, eat more vegetables, especially the

green one. We should eat more vegetable and fruits because it can avoid many diseases. Besides, eating well-
26
grown foods from healthy soil. We must choose to eat organic food as our main dishes. It is because organic

food are free from chemical additives.

137 Words

DISSCUSION/ COMMENT/ OPINION

For my opinion, sleep must be enough to make sure that the body and mental can rest after a long day

work. As with any debt, a sleep debt needs to pay back. If not the consequences are reduces the ability to

perform, think, concentrate, learn and react. They cannot be focus on what they do or think because their brain

27
is not getting enough rest and the oxygen is decrease. For the next consequences are increase anxiety, irritability

and depression. Some people get irritability because they not get enough sleep and rest. For the last

consequences is a change certain body functions. If you dont get enough sleep for a long time, some of body

function is get changes for example body feel weak and not digest food well. The human body needs sleep

because there are two basic theories which is that sleep has a restorative function and that sleep has an adaptive

function helping us to consolidate and fix memories and advance learning. Many scientists believe that in a few

years we will understand not just why we sleep, but also what underlying biochemical mechanisms control the

activity (WXXI Rochester & CENTER, 2016).

In addition, physical health also plays important role. Physical health is about a persons ability to do

daily activities efficiently without being tired. There are many benefits when we take a good care of our

physical. When your physical are good, then it will give positive impact to your social health such as emotion.

My opinion about this are, nowadays people especially student are too lazy to do physical activities such as

exercising as they always stay in their bed rather than jogging. Due to this, student will always feel tired

although they think they get enough sleep.

Actually, there are many benefits if you take a good care of our body. Firstly, you can combat health

diseases. Regular exercise can prevent from getting health problem such as heart attack. Not only that, you also

can control your weight. Exercise leads us to burn calories which can maintain or reduce our body weight.

Moreover, you also can improve your mood during exercise. Study shown that physical activity stimulates

various brain chemicals that may leave you feeling happier and more relaxed after doing physical activities.

Overall, teenager in worldwide are not in a great state of health. One of the contributing factors is that

most people link health exclusively to the physical body. While the physical body is important, when we only

associate health with our physical body, we fail to recognize other factors that contribute to our overall well-

being. According to the Tris Thorp (2013), she stated that in her articles, Energy trickles down from the

spiritual body, from source, or the universe and first enters into the mental body. To fully access the spiritual

aspect of your being, maintain a daily practice (see below) that keeps this connection open. If a blockage

occurs, energy and information are unable to flow freely from the spiritual body down through the mental,

28
emotional, and physical bodies. Based on the statement above, she usually all energy in our body come out

from food then it will produces to be our energy. The main focus that we want to talk about is, healthy in a

spiritual body and emotional perspective. We just not only want to be health in physical and internal way but

we also must ensure that our spiritual and emotional in stable condition. With a good spiritual body, it may

leads our soul or spirit to fully access in aspect of our being that we can maintain it with a daily practice. When

our spiritual in open connection, all the energy and information will be able to flow freely from the spiritual

body down through mental to emotional and physical bodies.

To be in a state of harmony between each of the layers of our being, we need to develop our intuition

and spirituality as much as we do our mind and emotions to create a solid physical foundation. Have a few

thing that need to practice for the spiritual body to toward the healthy body in spiritual. The first thing is need to

practice meditation daily. The meditation is the mental concentration on something when we imagine something

that gives us peace or satisfaction. Everyone need it to make they in good health for spiritual part. It also can

avoid from stress and reduce healthcare cost with use the natural things. For another things to do is study

consciousness, religion and philosophy. The three of that is need to set of beliefs, feelings and practices that

define the relations between human being. To care the relations with human is the must to get spirit and

opinion. In addition, people must to care the relations with the other life such as animal and plant. Its the one of

most to get the spiritual health.

Social connection is the most crucial thing in every human life. It is very important becausethis

connection can control the pressure from entire day of working. That pressure can lead todepression that can

harm the mental of a person so every person to have a social life withfriends or family. The main objective of

having healthy social connection is it can helpshuman for longevity and long term health.First things first is our

family. The major part in our life. Family is the nearest friend thatevery human has. Family is main influence

that every human are be in future. So, having agreat quality time with family may prevent a greater depression.

It is because based on oursearching, most people have a bad depression because they dont have family or

ignoringtheir family. Lack of attention from family is always the main problem that lead to mentalillness. Based

on my life experience, family is the most needed because when you ignorethem or they ignore you, you will

29
depressed and lost the consciousness of living.The next thing that is important to people is good social

connection with the neighbours. Inmy life experience as a muslim, I learn that we need to respect our

neighbours as they one ofour family. Even though they believe in other religion. Respect is the most important

thingwhen building a good relation with neighbours. This whole thing important because when wewere lonely

and dont have any family, they will be our friends that will cheer us. But beforewe get all of that, we have to

sincere to accept them as a friend, as a family. Maybe in futurethey will help us whenever were in trouble.As a

conclusion, the whole social connection things is really important because it can cheerour life. Friends and

family is the most important thing in everybody life. So we have tomake sure we have a good connection with

them. Please dont forget to thank them forcheering our despiteful life.

In my opinion for food health is we need to avoid excessive obesity because the statistic showthat

Malaysia was among the highest ranking obesity in the world. So they should think how they want to maintain

their body to stay healthy. Besides, parents should play an important role in teaching their children to eat

vegetables since small age because nowadays the children are very picky eater. A mother should make sure that

their families eat at home instead of eating out because it will guarantee the quality of the food was clean and

fresh. So, a mother can control their family pyramid food for the sake of health family. Moreover, a mother

should cook and encourage children to eat more steam or boiled food at home because it does not contain oil

that will rise the body fat.

30
 SUGGESTIONS

For the suggestions of treatment of co-existing psychiatric and sleep disorders requires a thorough evaluation

by experts with knowledge in both sleep medicine and psychiatry. Medications to treat

depression and anxiety must be chosen carefully, as some promote wakefulness while others cause

drowsiness. Cognitive Behavioral Therapy (CBT) is a structured and focused treatment for insomnia, typically

provided by an experienced psychologist. CBT refers to a variety of behavioral strategies used to correct

harmful or negative thought pattern sand behaviors that can cause or worsen insomnia. This type of therapy is

not only effective, but its benefits outlast those of medications. Examples of CBT include relaxation

therapy and biofeedback a type of therapy that uses medical monitoring equipment to help patients learn to

relax by controlling their vital signs which is heart rate, breathing.

People with insomnia should also adopt healthy habits and rituals that promote a good night's sleep. These

include thinking positively, establishing fixed bed and wake times, relaxing before going to bed, maintaining a

comfortable sleeping environment, avoiding clock watching, following a 20 minute "Toss and Turn" rule

(giving yourself only 20 minutes to continue tossing and turning, before leaving the bed for some restful

activity), using the bedroom for sleep and sex only, avoiding daytime naps, avoiding caffeine, alcohol, and

nicotine within 6 hours of sleep and exercising regularly but not within 3 hours of sleep (PARTNER, 2016).

Next, physical health is important and it is an essential element for human beings to live a healthy and fit .We

need to make time for our bodies to make exercise. Then every individual to practice a healthy daily routine by

doing workout activity every two or three times a week so that our bodies can maintain stamina and fitness

levels to maintain physical and mental health. Besides that, do daily activities with workout makes every organ

in the body to function properly, increase stamina and improve metabolism. In addition, do daily activities with

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workout makes every organ in the body to function properly, increase stamina and improve metabolism. Sports

activities also burn excess fat, healthy body and strengthens muscles

Moreover, we need to adopt a healthy diet in our live style in order to live a long and healthy life. Besides, we

can avoid from dangerous diseases such as diabetes, high blood pressure, obesity and others. Furthermore, we

should eat more vegetables and fruits to keep our body healthy because they contain several of vitamins and do

not only depend on any supplements. Lastly, we should create and follow the schedule of food pyramid that has

been stated.

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 CONCLUSION

To cover up all above, we must take care of the health nowadays no matter young or old. There are

many benefits in health care. One of the benefits of living a healthy lifestyle is the increased amount of energy.

A good night rest, a peaceful night is another benefit of living a healthy lifestyle. A peaceful night is

unexplainably important to our body. Besides, we also should take care of the environment. When our

environment clean and healthy, our country free from the disease. Next, we must also maintain our physical and

mental. This is because, physically and mentally to play an important role a person is free from disease or not.

If someone tampered with a variety of mental problems, he may have a disease called depression and health

problems will happen to him. Furthermore, we must adopt a healthy eating routine. Indeed, a healthy diet can

have beneficial effects on the mind and brain. Last but not least, stay away from smoking attitude. This is

because the smoke can damage the lungs and cause heart blockage.

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