Modifiable Risk Factors of Lifestyle Diseases

Motivation :

Everyday, many Filipinos die from heart disease and cancer while many are suffering from
diabetes, arthritis and respiratory disorder. That is why it is essential that at a young age,
everyone should be informed about the risks of these NCDs and how to prevent them.

• They say “Non-communicable diseases are the top killers in the Philippines.” What is your idea about it?
(Write your answer in the comment section)

Topic: Smoking

Most individual will not notice, but their lifestyle is causing the development of these
NCDs. An individual’s usual routine, food intake, vices, or way of life can develop
diseases known as lifestyle diseases. These diseases are greatly affected by vices like
smoking, drug use, alcohol consumption, and having no physical exercise, especially for
older people.

People in well-developed countries who consume big amount of meat, dairies, sugar rich food and
alcoholic drinks without an active lifestyle are more prone to obesity and other related Non
Communicable Diseases.

Why is smoking harmful?

Almost every organ in the body is damaged when a person smokes. It weakens the body and leads to
many diseases. Around five million die yearly from tobacco, wherein one individual dies every eight
seconds. Each stick of cigarette has more than 4000 chemicals and consuming it would cut an
individuals life for at least five minutes. Others who are exposed to cigarette smoke are also at risk from
its chemical affects.

The smoke contains hydrogen cyanide ( a deadly substance use in gas chambers), insecticides, methanol
and butane fuels, benzene (causes leukemia), cadmium, and formaldehyde (used in embalming) Many
of these chemicals have been studied intensively over the past decades.

Tar, nicotine, and carbon monoxide are substances from tobacco that are among the most harmful to
health.
• Tar – is a harmful by-product of smoking cigarettes. The toxic substances is carcinogenic and
accumulates inside the respiratory system.
• Nicotine – is a toxic chemical compound that mostly consists nitrogen, which also makes
cigarettes addictive. Nicotine makes the heart beat fast, brings light-headedness, and upsets
stomach.
 • Carbon Monoxide – is a poisonous chemical from burnt cigarette that makes the heart do more
work to supply sufficient oxygen in the body.

What are the kind of tobacco smoke?

Mainstream smoke – commonly known as “first-hand smoke’ is the smoke from lit cigarette that
is both inhaled and exhaled.
Second-hand smoke- is very dangerous smoke when taken in. it is smoke puffed out by smokers
called environmental tobacco or “sidestream” smoke.
Third-hand smoke- refers to cigarette offshoots which is attached to the smoker’s hair and
clothing as wellas various surface like walls, floors, furniture, chairs and toys. This will remain in
the environment even if the smoke is already gone.

Did you know that…

✓ In the Philippines, 28% of theadult population (age 15+ smokes tobacco.

✓ Almost half of men (48%) and 9 % of women smoke.
✓ Among the youth, (age 13-15), 17.5% smoke cigarettes ( boys 23% ; girls 12% and eight percent currently use
tobacco products other than cigarettes.

POOR DIETARY HABITS

How are healthy eating habits develop?

Dietary habits are the usual choices if food that people make. Diet affects the individual’s health
condition. For a person to grow and develop, he/she needs a healthy and balanced diet that provides
energy for everyday activities.

What is a poor dietary habit/

Poor dietary habits occur when the person does not follow the principles of good nutrition’s-adequacy,
balance and variety.
Adequacy – refers to moderate amounts of nutrients to maintain normal body function.
Balance – refer to correct combination of nutrients
Variety – refers to consumption of different types of food products.

Poor dietary habits is not eating enough healthy food. Underconsumption and overconsumption of
unhealthy food and drinks and intake of low-fiber, high-fat, high-salt, and high-sugar food are all part of
poor dietary habits that affect the amount of essential nutrients in the body such as vitamins, minerals,
protein, fiber, as well as fluid.

Poor dietary habits leads to malnutrition, resulting to stress, tiredness, sleep deprivation, weak brain
functions, indigestion, and heart problems. It adds up to the risk of developing diseases and health
problems such as :
 • Obesity
• Tooth decay
• High blood pressure
• High cholesterol
• Heart disease and stroke
• Diabetes
• Depression
• Eating disorder

Starting a healthy eating habit begins with knowing what you eat. Eating should be planned. This
includes evaluation of the food intake whether it provides insufficient nutrients or is harmful to your
body.

Eating only for the reason to be “in” with peers is unhealthy. Eating to overcome the feeling of rejection,
depression, or anxiety is unhealthy as well. Eating with cope with feelings amy be detrimental and lead
to eating disorders.

Sedentary Lifestyle
Sedentary lifestyle occurs when an individual lacks the recommended level of regular physical activity or
if he/she is physically inactive. There are recommended level of physical activity for every age group,
which was proposed by many international and national health organizations such as the Centers of
Disease Control and Prevention, WHO, any many more.

Do you consider this questions as you go by in this lesson?

• What do you need to do to have a physically active lifestyle?
• What are the factors that hinder you in performing a healthy and balance diet?

Physical inactivity is the leading risk factor of death worldwide. According to the WHO, 60-85% of the
world’s population does not have enough physical activity.

What does physical inactivity causes you?

• Increase risks of certain cancers
• Contribute to anxiety and depression
• Risk factor of having coronary heart diseases and obesity
• Decrease in skeletal muscle mass due to excessive sitting
• High blood pressure and increased cholesterol levels.

What are types of diseases associated with unhealthy lifestyle?

1. Cardiovascular Disease – a disease of the heart and blood vessels and is the leading cause of death in
the Philippines.
What are the types of cardiovascular diseases ?
Arteriosclerosis - a condition causing the arteries to harden and thicken. Some types are
natural to growing old.
Atherosclerosis – type of arteriosclerosis where deposited fat hardens and becomes plaque on
arterial walls. Plaque build-up can begins as early as two years old.
Coronary health disease – coronary arteries (pathway of blood to the heart muscles) are
narrowed or blocked; a disease of the coronary vessels and not the heart.
Heart Attack – cardiac muscle failure due to lack of blood flow to the heart. Sings include painful
pressure in the center of the chest spreading to the shoulders, neck and jaw, light-headedness,
sweating, nausea, and shortness of breath.
Angina Pectoris – chest pain from narrowed coronary arteries due to inadequate oxygen for the
heart. Angina attack usually lasts less that 5 minutes.
Rheumatic Fever – the immune system attacks the heart and can cause fever, weakness, and
damage to its valves. It is common among teens and results to a permanent damage known as
rheumatic heart disease.
Heart Rhythm Abnormalities/Arrythmia – irregular heart rhythm brought about by faulty
electrical conduction system that is worsened by uncontrolled stress levels and high caffeine
intake.
Congestive Heart Failure – the heart is not able or below its normal capacity to pump blood,
causing liquid to accumulate in the lungs and other areas of the body.

2. Cancer – a disease where cells divide in an uncontrolled pace. These cells can form a tumor, which
can be identified benign or malignant through a biopsy procedure. Cancer is not a contagious or caused
by injuries or accident. One of the risk factors associated with cancer is unhealthy lifestyle. The most
common types of cancer in terms of incidence is breast cancer, lung cancer, prostate cancer, and colon
cancer.

What is the difference between malignant and benign tumor?

Malignant is cancerous. The tumor can spread to invade and destroy nearby tissues and body
parts. This process is called metastasis.
Benign is not cancerous. It may increase in size but do not invade other body parts. It is typically
harmless unless it obstructs normal tissues or organs.

What are the 4 major categories of cancer?

1.Carcinoma is the most common of the major categories; an invasive ,malignant tumor from epithelial
tissue that tends to spread to other body parts. Cancer of the skin, breast, uterus, prostate, lung,
stomach, colon, rectum are examples.
2. Sarcoma is a connective or supportive cancer, which include muscle, bone, fat, blood vessels, and
cartilage cancer.
3. Lymphoma arises in cells of the lymphatic or the immune system tissues characterized by abnormal
production of white cells and decrease in resistance.
4. Leukemia is the cancer of the blood or bone marrow characterized by an abnormal production of
blood cells, usually leukocytes or white blood cells.

3. Diabetes or Diabetes Mellitus –disease resulting from a condition of the body wherein the body is not
able to produce or effectively use insulin. Insulin is a hormone that is produced in the pancreas, which
regulates the utilization of glucose. Low insulin production can impair glucose uptake, which elevates
glucose level in the blood. Diabetes impairs several organs in the body, which causes kidney damage,
blindness, and atherosclerosis. There is no cure for diabetes.

What are the type of diabetes?

• Type 1 Diabetes – is insulin-reliant diabetes because the body produces little or no insulin at all.
The immune system destroys the cell producing insulin, which causes the build-up sugar in the
blood and loss of sugar in the urine.
Symptoms : thirst, frequent urination, continuous hunger, weight loss, blurred vision, and
tiredness. This type of diabetes relies on daily insulin injections and follows a special diet.
Usually occurs in children and young adults.
• Type 2 Diabetes- is non-insulin dependent. This occurs when the body produces insulin but it
cannot be used by cells. This type of diabetes is manageable through oral medication and a
lifestyle based on diet and exercise program. Symptoms are usually not very obvious and may go
undetected for many years.
• Gestational Diabetes – occurs in certain pregnant individual. The hormones cause the body not
to respond to the insulin produced by the body. This is not harmful to the baby and can be
treated only with proper diet.

4. Chronic Respiratory Disease – commonly called chronic obstructive pulmonary disease (COPD) ;
occurs in the air paths and other parts of the lungs. Symptoms include breathlessness, chronic cough,
and excessive mucus production. This can be life-threatening and may lead to death if not detected and
cured early.
Major risks of COPD include :
• Tobacco smoking
• Air pollution
• Occupational dust

What are the ways to prevent lifestyle diseases?

✓ Eat healthy foods. This include fruits, vegetables, and whole grains.
✓ Do daily routine of physical activity. You do not need to go to the gym regularly or do marathons
but rather, include physical activities in your daily routine.
✓ Do not Smoke.
✓ Drink moderate amounts of alcohol only.
✓ Manage Stress.
✓ Stop comparing yourself to others. – a healthy body does not come in one shape and size. Do
not get frustrated over unrealistic body shame; being healthy is more important.
✓ Awareness of how hungry or fully you are.
✓ It’s not about the diet; it’s more of the routine. Dieting almost never works over the long term.
It is more of the routine of eating properly.
✓ Be determined that you’re going to improve your health.

What are some government programs and policies to prevent and control noncommunicable
diseases?
The Go4Health Program includes the “Go Smoke-Free”, “Go-Slow Tagay”, “Go-Sustansya”, and “Go-
Sigla”
• Go Smoke-Free – highlights the bad effect of smoking.
• Go-Slow Tagay- advocates the use of alcoholic drinks in moderation.
• Go-Sustansya – aims to prevent hypertension and cardiovascular diseases as well as
obesity by campaigning for reduced consumption of salt, sugar, fats, and high-calorie
food.
• Go-Sigla - emphasizes on regular exercise of at least three to four times a week. Out of
100 Filipinos adults, only seven do regular exercise.

Proper Nutrition For Exercise

Nutrition is the health branch that stresses the importance of the food for growth and development,
as well as in lowering the chances of acquiring disease and illness. Proper nutrition relies on the
mix of food with varying nutrients that we need to eat everyday. Having too much or too little of
these nutrients can lead to illnesses. The key nutrients of Nutrition are adequate, balance and
variety.

WHAT ARE NUTRIENTS? WHY ARE THEY IMPORTANT?

Nutrients are important food substances that helps our body function properly. It provides energy
and facilitates growth and repair of cell. There are 6 types of nutrients water, protein,
carbohydrates, fats, vitamins and minerals. They can be further classified into macronutrients and
micronutrients.

• Macronutrients such as carbohydrates, fats, proteins, and water are required by the body.
• Micronutrients such as Vitamins and minerals are only need in very little amount.

A. MACRONUTRIENTS
Protein – needed for growth building and repair of body tissues. Enough protein is essential to maintain
muscle mass and strength.
Carbohydrates – main source of energy.
Fats – needed for immune system function and helps the body store and use vitamins. Stored fat provides
enough energy
endurance events.
Water – need for waste removal, regulates body temperature, cushion the spinal chord and joints.

B. MICRONUTRIENTS
Vitamins- helps the body use carbohydrate, protein and fats.
- Vitamin A- maintain healthy skin, bones, teeth, and hair.
-Vitamin Band B6- important in the production of energy from carbohydrates and fats.
-Vitamin B12 – aids in maintenance of red blood cells.
- Vitamin E and C – aid in bone, teeth, and skin formation and resistance to infection. Help protect the body
from oxidative damage.
 -Folate – aid in formation of red blood cell and protein.
Minerals – help in regulating the chemical reactions in the body.
-Iron – help in energy metabolism; important in transporting oxygen through the blood stream; prevents
anaemia.
- Calcium – helps build maintain bones and teeth; nerve and muscle function and blood clotting.
-Zinc – helps carry out body processes; plays a role in immune function, protein synthesis and wound
healing.

BEFORE EXERCISE
The food eaten before exercise serve as the energy source and will define ones performance. Eating a meal with
plentyof carbohydrates 3-4 hours before exercising is ideal as it increases the blood glucose and glycogen levels for
energy. A moderate amount of protein helps recovery after exercise. The meal should be low in fat and fiber so as
not to have digestive or stomach problem.

A small snack 1-2 hours befor doing vigorous exercise is ideal. If time is limited, it is recommended to consume
something lighter food product with high content of simple sugars (i.e. Glucose) consume right before as exercise will
rapidly supply the body with energy but it will also drop significantly at the middle of the session.

DURING EXERCISE
Proper food intake during exercise increases endurance and performance, prevents an individual from getting tired
easily and gives glucose to the working muscle. The amount needed depends on the duration of exercise.

It is advisable to eat a 30-60 gram of carbohydrates every hour for a heavy exercise of more than one hour. As
sports drink or serial bar is also recommended for easy digestion. Small amounts of food should be taken at intervals
instead of taking it all at once. Water is also required during exercise to avoid dehydration. Consume water every 15-
30 minutes and avoid waiting to get thirsty before drinking.

AFTER EXERCISE
It is very important after exercise to reload the bodies glycogen supply the amount of food and time depends on the
duration and intensity of exercise and the schedule of next exercise session.

After the exercise, it is ideal to eat within the first 30 minutes with1g of carbohydrates foe every1kg of an individual’s
weight. If a person weighs 50kg then he/she should take 50g of carbohydrates .It is necessary to eat every hour
within 4 hours.

If there are no plans for exercise for a day or so, it is important to have the meal that has enough carbohydrate to
replenish the glycogen stores. It is beneficial in building up and repairing muscle tissue.

WHAT ARE THE EFFECTS OF BAD NUTRITION?

The purpose of recovery nutrition is to replenish fluid, electrolytes, and glycogen.it also aids in making new muscle
protein and cellular components as well as promotes proper immune functions.

DAY-TO-DAY NUTRITION
Although the before, during and after the exercise diet is essential to an individual’sperformance, the day-to-day diet
is more important. Overall dietary consumption for days, weeks, and months should be sufficient; otherwise training
and performance will be adversely affected. Basically, the body should meet the required daily energy to function
well.

Exercise and training drives the body to the limit. Achieving progress would mean putting continuous stress on the
body and letting it recover. However, recovery will not happen without proper nutrition . The following are
consequences of poor nutrition:
1. Poor performance. Carbohydrates, fats, and protein provide the body big amounts of energy for exercise and
competition. Insufficient intake will hinder it from peaking at the desired performance level.

2. Long recovery. Exercise results in minor muscle damage. Consequently, the muscles repair and rebuild itself
which results in growth in muscle mass and increased strength and endurance prevents muscle damage. According
to nutritionist Dr. John Berardi, the first 2 hours after exercise are the most critical for exercise recovery. The high
amount of required nutrition is high for the first 24 hours after exercise; failure to meet the demands delays the
recovery for days or even weeks.

3. Immune Suppression. Stress hormone are produced in the body during exercise triggering the body release stored
energy like body fat. But when the amount of stress hormones remains high, the immune system functions are
compromised. Nevertheless, too much intake in carbohydrates, proteins, and vitamins suppress the immune system
that is why a balanced diet is important.

4. Weight Changes . Exercise and diet modification is used to alter weight. Crash diets and other fad diets do not
support proper weight loss principles because both fat and muscle mass is lost. A good weight loss strategy should
retain or improve muscle mass with a significant reduction in fat mass. Lastly, losing weight at an unhealthy pace will
most likely lead to a weight rebound.

Eating Habits and Weight Control

FAD Diets and Supplements

Eating habit characterizes the way an individual consumes food. It relates how, why,
what and with whom an individual eat, as well as the way he/she gain, stores, uses,
and discards food. Eating habit is likewise influenced by culture, religion, economic
status, society and environment.

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

WHAT ARE WAYS TO IMPROVE EATING HABITS?

Reflect, Replace, Reinforce: A process for improving your eating habits.
• REFLECT - on all specific eating habits, both bad an d good; and, identify common triggers for
unhealthy eating.
• REPALCE - unhealthy eating habits with healthier ones.
• REINFORCE - it with new, healthier eating habits.
According to Centers for Disease Control and Prevention (CDC), improvement of eating habits need careful
approach in which one Reflects, Replaces, and Reinforces. There are various tips available to further improve eating
habits. Here are some helpful ways to improve eating disorders:

1. Writing a food diary for a number of days consisting of a list of eating habits with the specific food eaten and the
time it was consumed. Thoughts and feelings when one decides to eat should also be noted in the diary.
2. Marking the habits in the list that might lead to overeating.
3. Identifying all triggers of theses unhealthy eating habits and picking a few ones that could be improved initially.
4. Reviewing the diary and listing the signs or cues that trigger eating other than the reason for feeling hungry. The
typical feeling at those times should also be noted.
5. Reflecting on each sign or cue listed; how it could be avoided and the possibility of other healthier options if they
cannot be avoided.
6. Refraining from unhealthy habits while substituting them with healthy ones.
7. Sustaining the new healthy habits. Habits are formed through time and patience.

WHAT ARE THE FACTORS THAT CAN AFFECT WEIGHT CONTROL?

In general, the complex interaction between internal and external factors is the reason for being obese. The internal
factors are mainly body related like genetics and hormonal secretions. The external factors, however, directly
influence weight management such as diet, physical activities and social settings.

1. GENETIC FACTORS AND HORMONES. There are some rare conditions of extreme obesity affecting about 1% of
the population. These include syndrome like Prader-Willi and Baret-Biedi, which are genetic disorders present at
birth.
2. ENVIRONMENTAL FACTORS. Health care professionals focus on environmental factors during the treatment of
overweight and obesity. Proper diet and exercise are the main measures to counter obesity.
3. THE CONCEPT OF ENERGY BALANCE. Energy balance is achieved when the amount of consumed calories
equals the amount of calories used in order to maintain body weight. Taking more calories (eating more food) than
what the body can burn makes an individual gain weight, while burning more calories than what is consumed will
make him/her lose weight.

There are three factors that contribute to the total energy spent on a daily basis: basal metabolic rate, physical
activity and thermic effect of food.
• Basal metabolic rate refers to the energy spent by the body to maintain homeostasis (i.e. normal function)
• Aging decreases basal metabolic rate and this contributes to weight gain as people grow older.
• Energy is also spent every time the musvle contracts when we perform physical activities.
• People who are sedentary would eventually gain weight because their muscles are inactive most of the
time.
• Thermic effect of food refers to the energy spent to digest the food.

FAD DIETS AND SUPPLEMETS

A diet that promises quick results with little effort easily warns and loses popularity shortly after consumer realize
it as just a false advertisement. These kinds of diet are “fad”, as they come and go. Any diet claiming instant
results without exercise or reduction of calorie intake will not reduce body fat.

Here are guidelines for safe and nutritious diet:

• Eat food that are low in calories but provides all required essential body nutrients such as vitamins and
minerals.
• Fat should be less than 30% of total calories with high complex carbohydrates.
 • Variety of food to suit tastes and avoid hunger between meals,.
• Compatible with lifestyle and readily available
• Diet should be lifelong and sustainable

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

BENEFITS OF DIETARY SUPPLEMENTS

These supplements complement the dietary intake of essential nutrients and help reduce the risk of diseases.
But these are not medical drugs intended to “cure” particular diseases.

ARE THERE ANY RISKS IN TAKING SUPPLEMENTS?

• Taking supplements has its risk. The active ingredients in supplements have strong biological effects on the
body, which might harm or worsen an individual’s health. Below are examples of improper intake of
supplements, which may lead to dangerous or life-threatening consequences:

Combination of supplements
Supplements combined with medications
Taking supplements in replacement of prescription medicines
Overdosage of certain supplements like vitamins A, D, and iron; and
Certain supplements can be dangerous before, during, and after surgery.

Hence the best option is to “avoid” taking supplements unless prescribe by a licensed physician.

Cause and Effect of Stress

Stress is a reaction of the body and mind to unkind or challenging life incidents such as tense feelings, worry and
discomfort. The imbalance between the demand from the environment and the person’s ability to cope can
trigger feelings of anxiety. Some responses like being irritated, frightened, or anxious can cause headache or
stomach ache.

Most people consider stress as a negative experience but this is not always the case; it can be also positive. The
enhancing influence on our productivity and satisfaction is called “eustress” while the harmful physical
consequence of stress is called “distress”

Eustress or positive stress promotes growth and accomplishments and stimulates you to go on. On the other
hand, distress or the negative stress often causes poor performance.
The perception of stress as positive or negative varies from person to person. One event might elicit a positive
response to someone while it could be negative to another person.

CAUSES AND EFFECTS OF STRESS

What causes stress?
A stressor is an event or a situation that causes stressful situations, which are seen as risks to the well-being of
a person. The body responds to stress by secreting hormones that prepares the body to respond to the situation.

The stress response is not harmful to the body; however, frequent activation of the stress response has negative
consequences on the body. It leaves the body feeling weak, tired, and impairs the immune system.

These cause anxiety that affects an individual’s health, behaviour and life. Stress affects our health and can be
classified as acute, cumulative or chronic.

Acute Stress – the most common form, arises from recent, past, and foreseen difficulties.
- Occurs when symptoms develop due to a particularly stressful event.
- the word “acute” means the symptoms develop quickly but do not usually long last.
Examples: Having a job interview, having financial problems, traffic, dealing with divorce or break ups and so
much more.
Cumulative Stress – is a series of stress that has build up. Several individuals ignore the signs early and end
up accumulating them. Common experience for people who work in chronically stressful situations.
- it results from an accumulation of various stress factors such as heavy workload, poor
communications, multiple frustrations, coping with situations in which you feel powerless and the inability to rest
or relax.
Chronic Stress – is a form of stress that is recurring. It is a prolonged stress that is dangerous and can lead to
severe health problems.
- is a prolonged and constant feeling of stress that can negatively affect your health if it goes
untreated. It can be caused by the everyday pressures of family and work or traumatic situations.

➢ When people say “stress” they are really talking about stressors. Stressors lead to stress response or
the body’s reactions to stress which help bring balance. There are different sources of stress, which
range from life threatening events to small events like being late to class. Some of these includes:

1. Major Life Changes. Majority of stressors are key life changers that influence an individual’s family and
social life. Changes due to stressful events in life endanger an individual’s sense of safety and confidence.
Some examples include death of a loved one, losing a job, etc.

2. Everyday Problems. The stress or “hassles” we encounter everyday or occasional petty incidents are part of
this group.
Examples of theses stressors include dressing concerns, is placing or losing things, too much things in mind, or
physical appearance.

3. Physical Surroundings. The immediate surroundings affect the level of day-to-day stress (i.e., crowded
transportation in going to school or workplace, street walks with foul odors, or unbearable weather conditions. )
Noise is also one of the overlooked factors causing stress especially if you are residing near airports, train rail
tracks, or factories with loud machines. People in depressed, dangerous, or polluted areas also suffer high
stress levels as well as those exposed to calamities, tragedies, armed conflicts and other disasters.

4. Other Stressors. Other stressors involving teenagers include worrying about their future, conflicts and
disagreements with family members, friends, and other people, among others. Sometimes, teenagers who
cannot manage their issues resort to alcohol and prohibited.
 The General Adaptation Syndrome

➢ Once a person senses a stressor, his/her body goes through the following stages of General Adaptation
Syndrome (GAS), a theory developed by Austrian-Canadian Hans Selye.

1. Alarm stage - is the phrase where the brain deciphers the distress and instantly deals with it. This is also
known as “fight or flight”

2. Resistance Stage – is the process where the stress is being resolved after meeting its demands then the
body goes back to normal afterward.

3. Exhaustion Stage – develops when stress recurs until it becomes chronic and reaches this final stage.
Stress level peaks and plateaus then develops health risks that cause high blood pressure, stomach and heart
problems. Struggling with stress for long periods can drain your physical, emotional, and mental resources to
the point where your body no longer has strength to fight stress. You may give up or feel your situation is
hopeless.

Appropriate Stress Management Strategies

How can stress be manage?

1. MANAGE STRESSORS.
An important approach to minimize stress is to lessen stressors. Stressors cannot be eliminated but it can be
avoided. Being burdened with too much work could be prevented by prioritizing and time management. Refrain
from unnecessary matters and focus on the important ones.

2. REST AND SLEEP.

A very helpful way of reducing stress and relieving tension is having a good amount of rest and sleep. Grown-
ups normally need seven to nine hours of comfortable sleep every night. It also helps taking a 15-30 minutes
daytime nap. Stress and exhaustion are best countered by a sound and relaxed body.

3. EXERCISE.
Exercising naturally relieves the body from the effects of stress. An aerobic workout stimulates hormones, wears
down tight muscles, and gives a nicely tired but stress-free condition.

4. USE RELAXATION METHODS IN COPING WITH STRESS.

Numerous types of relaxation methods can be done to counter the adverse effects of stress. Some of theses are
progressive relaxation, deep-breathing, meditation, and creative visualization.

a. Progressive relaxation – uses body’s feedback mechanism in reducing muscle tension, a common indicator of
stress. It it essential to learn and practice exercises that can relax tense muscles.

b. Deep Breathing – tells the brain to calm down and relax, relieving the stress.
C .Meditation – is a technique that temporarily “tunes out” the world, disregards outside disturbances, and provides
inner peace. A relaxed physical and mental stage wipes out accumulated stress.

d. Visualization – (creative imagery) uses imagination to relaxed and reduce stress. (e.g., creating a pleasing image
in your mind. )

Counterproductive Coping Strategies

Counterproductive Coping Strategies

Coping is defined as the “capacity to respond and recover from
something stressful” (WHO 199) . Coping is the conscious
response to psychological stress in an attempt to balance mental
and emotional conditions. Stressors are commonly labelled as
negative incidents in life, like loss of a family member or loved
ones, separation, and loss of a job.

However, there are also positive life changes like birth, marriage,
and finding a new job. Both positive and negative incidents need coping skills that will
accommodate theses changes in life. These include how to behave, thinking of ideas, and
controlling emotions in order to minimize or tolerate stressful events.

COPING STYLES
People use various coping styles to counter stress but its effectiveness depends on the
situation and the individual. Coping can be adaptive or maladaptive.
• Adaptive coping – involves direct confrontation and prevention of stress
• Maladaptive Coping – is a counterproductive mechanism that includes the use of
alcohol and drugs.

Researchers differentiate coping styles into broad categories depending on which part of the
stress response is targeted( stressors, emotional response). For instance, problem-solving or
instrumental coping focuses on approaches that tackle the problem to reduce stress of a
particular situation, whereas emotion-focused coping deals with nurturing the emotional health
through the stressful period.
Likewise, coping is classified as active or avoidant.
• Active coping strategies – comprise the recognition of the stressor to lessen its adverse
consequences
• Avoidant Coping Strategies - ignore the issue or deny the problem.

COPING STRATEGIES
1. Time management requires planning a schedule ahead and sticking with it. This helps in
avoiding cramming and things pilling up. Success in planning builds self-respect.
2. Sharing and talking about problems with someone – a friend, teacher, or family member –
to relieve stress. Other people with “bird’s eye view” or those who can see problems from a
distance usually have clearer answer.
3. Using adrenaline-raised energy form simple tasks like cleaning the house or the car
redirects how the body reacts from stress.
4. Being at ease lying or sitting down while emptying the mind with upsetting ideas, listening
to gentle music, or imagining being in a quiet place can relieve stress.
5. Having a good laugh with friends and family, watching different movies, or going to funny
places after a stressful day.

Here are some specific coping strategies that you can adopt:
• HUMOR – look at the funny side of a problem. “Positive reframing” is believed to
relief small flops.
• SEEK SUPPORT – In the course of a stressful event, support from family members or
friends keep emotional health balance.
• PROBLEM-SOLVING – It is a helpful mechanism that aims to pinpoint the source of
the problem and determine solutions. This is often helpful in work conditions.
• RELAXATION – Unwinding events or claiming skills help manage stress and enhance
overall coping.
• PHYSICAL RECREATION – Regular exercise like yoga, meditation, and muscle
relaxation are helpful in handling stress.
• ADJUSTING EXPECTATIONS – Accepting different results of situations in life may help
in adjusting the stress associated with any given change or outcome.
• VENTING – An expressing-type of coping technique by voicing out strong sentiments
with friends or family. Moderate venting can be beneficial but pondering the
negative may end up to edgy relations over time.