A2. describe factors that affect personal health and well-being; Categories Level 1 (50-59%) Level 2 (60-69%) Level 3 (70-79%) Level 4 (80-99%)

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1 Personal Well Being Assignment Instructions: read the handout attached, and use the information to fill in the columns below. In the 3 side columns, explain how each factor can influence your emotional well being, physical well being, and psychological well being in 3-5 sentences. Factors that affect personal health and wellbeing Emotional Well being (relationships, desires, wants and needs, bullying, confusion of emotions) Physical Well being (fitness, injury prevention, cleanliness - take care of body) Psychological Well being (mental health, anxiety, depression, stress ) Factor 1 Balanced Diet Factor 2 Adequate Sleep Factor 3 Regular Exercise Factor 4 Supportive Relationships Factor 5 Adequate Financial Resources Factor 6 Stimulating work/education/leisure Rubric Assignment 2 TPJ2O Expectation A2. describe factors that affect personal health and well-being; Categories Level 1 (50-59%) Level 2 (60-69%) Level 3 (70-79%) Level 4 (80-99%) Knowledge Student is lacking information and has not used available class resources. Student demonstrated knowledge by finding information in class notes or textbook but is lacking supporting information Student demonstrated knowledge by finding information in class notes and textbook. Student demonstrates above average level of knowledge by finding SPECIFIC information beyond the class notes and textbook/ website Thinking Application Communication Student has little to no connection between the knowledge learned in the course and the task Student is lacking the application of knowledge and thinking towards the task - Lacks connections between the points and the thesis Student has not reached page count with many spelling or grammar errors and has provided no evidence of research. Student is lacking a connection between knowledge and the task Student has applied the knowledge and thinking in the task, but sometimes lacks clarity or purpose - Makes some connections between the points and the thesis Student is slightly below the page count and has 4 or more spelling or grammar errors with missing research information Student demonstrates creativity by making a connection between the task and knowledge Student has applied the knowledge and thinking in a creative and effective manner - Makes connections between all points and the thesis Student has reached the page count with little to no spelling or grammar errors and has provided the research information in APA format. Student uses creative thinking by expressing the knowledge in her own words and explaining all sourced information Student has gone above the expectations to apply knowledge and thinking - Makes connections between all points and the thesis - Makes connections to nutrition and course material Student has reached the length expectation with no spelling or grammar errors and has cited the research information in proper format

2 Factors that Positively influence health and wellbeing 6 factors 1. Balanced diet A diet which includes starchy foods such as rice and pasta, plenty of fresh fruit and vegetables, some protein foods such as meat, fish and lentils, milk, dairy products with a little fat, salt and sugar will give an individual all the nutrients they need. It is getting the balance foods correct that is important. Balance in a diet is the key to eat healthily, this means eating a variety of foods in the correct portions. It is difficult in modern life to eat a balanced diet. For instance after a long day at school or work it is easy to pick up a ready meal and warm it in a microwave. However, the nutritional labels on these foods will show that they are high in fat content. These types of meals are fine occasionally but if eaten too often they can upset a balanced diet. All the food we eat is divided into five food groups. The food standards agency eatwell plate shows how much of each food group an individual should eat daily. The five food groups are: Fruit and vegetables

3 Starchy foods, rice, pasta, bread, potatoes Meat, fish, eggs and pulses Milk and dairy products Foods containing fat and sugar Most people in the UK eat too much fat, sugar and salt and not enough fruit, vegetables and fibre. Fruit and vegetables reduce the risk of heart disease, stroke and some cancers A source of vitamins and minerals Recommendation is five portions per day One portion is: One apple, banana or pear A slice of melon or pineapple Three heaped tablespoons of vegetables Starchy foods, rice, pasta, bread, potatoes A good source of energy and nutrients Should make up one third of everything eaten Wholegrain starchy foods contain more fibre(roughage), more vitamins and minerals Meat, fish, eggs and pulses Good source of protein which is needed for growth and repair About 15% of the calories consumed daily should come from protein Good source of vitamins and minerals Lean meat - iron, zinc and B vitamins, particularly vitamin B12 Oily fish omega 3 fatty acids Two portions of fish per week, one portion to be oily fish, fresh, frozen or canned. Smoked and canned fish can have a high salt content Eggs and pulses(beans, nuts and seeds), nuts are high in fibre but also high in fat, eat in moderation. Milk and dairy products o Milk and dairy products are good sources of: o Protein repair and growth o Calcium keep bones and teeth healthy o Some dairy products are high in saturated fat which can raise blood cholesterol o levels Fat and sugar Use semi-skimmed milk, skimmed milk, low fat hard cheese or cottage cheese and low fat yoghurt Fat and sugar are a good source of energy. Most people in the UK eat too much fat and too much sugar.

4 Eating too much fat and sugar too means that an individual has taken in too much energy in the form of fat and sugar. They do not burn it off resulting in an increase in weight. This can lead to obesity, which will increase the risk of type 2 diabetes, heart disease and some cancers. Fat There are different types of fat saturated fat and unsaturated fat. Most people in the UK eat too much saturated fat. Saturated fat Found in Pies, meat products, sausages, cheese, butter, cakes and biscuits. It raises blood cholesterol levels It increases the risk of heart disease. Unsaturated fat Helps to lower cholesterol levels Provides essential fatty acids to keep individuals healthy Good sources are: oily fish, nuts and seeds, avocado, olive oils and vegetable oils Sugar It occurs naturally in some foods e.g. fruit and milk. It is added to other foods e.g. fizzy drinks, cakes, biscuits, chocolate, pastries, ice cream, jam, some ready-made foods such as pasta sauces and baked beans. Individuals need to cut down on foods that have added sugar. 2.Adequate rest and sleep (improved concentration, refreshes body, restores energy) Sleep is part of life s daily routine, it keeps our minds and bodies healthy. Everyone needs quality sleep, without it they won t have the mental or physical ability to stay calm, be in control and stay on top of everyday life.

5 Sleeping Well Link: What is sleep? A regular period of time every 24 hours an individual will be unconscious and unaware of their surroundings There are two types: Rapid Eye Movement(REM) Sleep and Non-REM sleep REM sleep REM sleep comes and goes throughout the night, it makes up about on fifth(20%) of an individual s sleep. The brain is active The eyes move quickly from side to side It is when individuals dream The muscles are relaxed Non-REM sleep The brain is quiet during this phase of sleep, but the body may move around. Hormones are released into the bloodstream and the body then repairs itself after the wear and tear of the day. There are four stages of Non-REM sleep: Pre sleep - The muscles relax, the heart beats slower and body temperature falls Light sleep The individual can be woken easily without being confused and disorientated. Slow wave sleep blood pressure falls, some people talk in their sleep or sleep walk in this stage. Deep slow wave sleep An individual is very hard to wake. If they are woken they will feel confused and disorientated. Individuals during a normal nights sleep will wake up for one or two minutes every two hours or so and not be aware of it. They may remember waking if they are anxious, if there is something going on, if there is a noise outside or if their partner is snoring, and more... How much sleep do individuals need? This depends on the individual s age and there are differences between individuals of the same age as well. In general the recommendations are: Babies 17hours each day Older children - 9 or 10 hours each night Adults - 8 hours each night(a few individuals can get by on 3 hours of sleep per night and still function well) Older adults 8 hours, but only one period of deep sleep i the first 3-4 hours. They wake more easily and dream less.

6 3.Regular exercise Regular physical activity of moderate intensity, such as brisk walking, can bring about health benefits and save a huge cost for the National Health Service (NHS). Physical activity helps to protect an individual against chronic diseases and will improve an individual s quality of life. It should be an important part of everyday life at every life stage. Physical activity helps people to lead healthier and happier lives, no matter their age. Recommended activity Adults: 30 minutes of moderate-intensity physical activity at least five days a week. Children: 60 minutes of moderate-intensity physical activity each day. These can be achievedwith10-minute bursts of activityspread throughout the day. How much physical activity an individual should do depends upon Age How fit they are when they start Current activity levels General health Those individuals who are inactive gain more immediate benefits by beginning to exercise than those who are already fit. Physical activity is any movement that makes you feel warm and slightly out of breath, this will be different for everyone. It includes a range of activities from sport, structured exercise(gym) hobbies such as walking, cycling and swimming, household activities such as housework or DIY, walking to the shops or the next bus stop, taking the dog out for a walk or any combination. An individual can achieve the recommended level of activity by doing 10 minute bursts. Benefits of physical activity The benefit of physical activity comes from the total amount of activity throughout the week not how hard you push yourself. The benefits only last if the individual keeps active. It cannot be stored it has to be current and regular to gain any health benefit. The best way to do this is to make physical activity part of everyday life. For example: Walk or cycle to work or school instead of travelling in a car

7 Get off the bus a stop early or walk to the next stop Take up an active hobby such as gardening, sport, gym, dancing, rambling. Use the stairs instead of the lift Regular physical activity will reduce heart disease, obesity, hypertension, depression and anxiety. Regular meaningful physical activity will help to manage an individual s weight. It is good for the heart and circulation because you are making the heart work harder, you exercising it. It helps individuals to sleep better It can get rid of stress Individuals feel better 4.Supportive relationships (friends, family, professionals, improved self esteem and self worth) Having caring relationships is important to an individual s emotional well-being. The way to develop supportive relationships is to be supportive to others. Spending time as much time as possible with people who have the qualities that support you and spending time away from individuals who do not have those qualities is the best route to developing supportive relationships. Supportive relationships help reduce stress and improve an individual s general health and well-being. The more people in an individual s life it is more likely that they will have a supportive relationship with one of them. It is important to make time to develop and reinforce relationships by meeting up with them by going out and having fun with them. Remembering birthdays, being on time and helping when friends and family need help will strengthen relationships and make them supportive. Being assertive by not letting people push you around will make relationships supportive and lasting for both individuals it will also encourage communication. Listening is an important part of supportive relationships. When someone has had a hard day, is going through a crisis or has a problem sometimes being able to talk about their feelings will release their stress and they will feel better about themselves. They may want to share the experience, vent frustration about the situation or have someone to agrees with their feelings. Knowing the people around you can bring a sense of security and a sense of pride. It s nice to know you can depend on those around you in times of a crisis and it makes coming home feel nicer too e.g. proactive parents support individuals through difficult times such as unemployment. They help by encouraging the individual to seek employment and may support them financially. Supportive skills Ask about their feelings and listen

8 Don t offer advice without asking permission Reflect back what you hear so they know you were listening and you understand It is not a good idea to tie their feeling in with your own experience but question them about their feelings Listen and do not be impatient to get a word in Pay attention to the people around you to notice any negative energy that drains people or positive energy that makes people feel good Do not judge the situation and tell them what they should as we all have different values Be empathetic by putting yourself in their shoes Be sympathetic even if you are disappointed that they cannot go out on a planned evening out. Communicate any differences in a sensitive way Be emotionally honest which may mean being a little vulnerable Supportive relationships add quality to our lives. The people we trust and know help us to celebrate in the good times and help us through the tough times. Having strong supportive relationships is known to provide emotional help during stressful times, reduce stress, increase life span and give greater levels of happiness. It is important to have a number of people in an individual s life that can give support. 5. Adequate financial resources The income(money) individuals have comes from a variety of sources: Wages, savings, social security benefits, free prescriptions, free dinners, pension, mobility allowance, attendance allowance, disability allowance, job seekers allowance, unemployment benefit. The Joseph Rowntree foundation says that the Government tax and benefit policy have big impacts on people s ability to reach minimum living standards. This means that if the government of the day has good policies then those on benefit will be able to keep out of poverty. If benefits are cut then there will be more people in poverty which will add to the country s welfare costs through ill health and crime. The more money individuals have the more choices they have e.g. where they live, private health care. Quote from Barnardos in relation to education and wealth: by the age of six, a less able child from a rich family is likely to have overtaken an able child born into a poor family. An adequate income benefits individuals in a number of ways: It provide adequate housing There is money available to provide a healthy lifestyle for themselves and their families Self satisfaction in being able to afford luxury goods Can afford holidays

9 Can afford computers, books, school trips for the family A good income can provide a good home. A good home is described as providing the following: Privacy for individuals to be quiet and on their own, be able to follow own interests, develop good personal relationships, and relax. It should provide security, a place free from fear. It should be dry, clean and free from hazards. Provides links with the community to develop wider relationships. There will be services in the local area, including shops and amenities, health services, public transport and places for socialising and recreation. 6. Stimulating work, education and leisure Employment Employment provides an income and a standard of living that prevents poverty. gives individuals: Security and stability It Skills The financial independence to purchase luxury goods and afford a healthy lifestyle The means to improve social relationships The opportunities for further education and training An improved self concept by gaining confidence, self esteem, feeling valued and having self worth Less stress so they are healthier Education At school or college individuals mix with others, find out what the areas they have ability in(good at) or lack ability in(bad at), learn ideas that help them understand their lives and the world around them. Education is regarded as a way out of poverty. The higher the level of education achieved by an individual will give access to a greater the range of jobs. It is recognised that those individuals who achieve a higher level of education tend to look after their health better. The benefits of education to an individual: Gain more knowledge and skills Have a wider circle of friends Gives a sense of achievement and a feeling of success Increases the chance of getting a job Qualifications for an appropriate job It can be a cause of stress so it helps individuals cope with stressful situations e.g. examinations, being bullied

10 Leisure activity Leisure is an important part of everyday life because it: Develops supportive relationships Prevents social isolation Reduces stress Stimulates the mind and may help physical development Gives a sense of achievement and purpose Raises self esteem Provides something to look forward to