HEALTH RISK FACTORS: SMOKING & POOR DIETARY FACTS ABOUT SMOKING

HABITS (GROUP 1)
WHY IS SMOKING HARMFUL?
- Each stick of cigarette has more than 4000 chemicals
- Contains hydrogen cyanide, insecticides, methanol,
butane fuels, benzene, cadmium, and formaldehyde
- Accelerates atherosclerosis and destroys the cilia in
the lungs
Tar, nicotine, and carbon monoxide are substances from
tobacco that are most harmful to health.
Tar – carcinogenic and accumulates inside the respiratory
system, disrupts clearing process and ruins air sacs
Nicotine – consists of nitrogen and makes cigarettes addictive
Carbon Monoxide – forces the heart to work more and
increase risk of cardiovascular diseases
 In the Philippines, 28% of the adult population (ages
15 and above) smokes tobacco
 About 48% of men and 9% of women smoke
 Among teenagers, about ages 13-15 years old,
17.5% smoke cigarettes (23% are boys and 12% are
girls), and usually 8% are currently using tobacco
products other than cigarettes (8% are boys and 7%
are girls)
HEALTH CONSEQUENCES BROUGHT BY SMOKING
 Causes cancer, heart disease, stroke, lung disease,
diabetes, COPD
 Kills 73,000 Filipinos each year
 40% of adults and 55% of the youth (ages 13-15) are
exposed to secondhand smoke
POOR DIETARY HABITS
DEVELOPMENT

THE KINDS OF TOBACCO SMOKE  Dietary habits are habitual decisions and food choices
preferred by persons
1. Main Stream Smoke (Firsthand smoke) – it is the  Diet means specific intake of nutrition for health
smoke that is inhaled and exhaled by smokers from a reasons
lit cigar or cigarette  Healthy and balanced diet reduces cancer,
2. Second-hand (Sidestream smoke) – environmental osteoporosis, and diabetes
tobacco. Exposure to smoke and can cause
immediately harmful effects on the heart and blood DEFINITION
vessels and can cause coronary heart disease and  Not eating enough healthy food (underconsumption or
stroke overconsumption)
3. Third-hand smoke – cigarette offshoots that stick to a
smoker’s hair and clothing, and various other PRINCIPLES OF GOOD NUTRTION
surfaces
 Adequacy: sufficient intake, fulfills nutritional
WHY DO PEOPLE START SMOKING requirements, refers to moderate amounts of nutrients
to maintain normal body function
a. Parental Role Model  Balance: refers to correct combination of nutrients
b. Addiction  Variety: involves eating different foods from all the
c. Limited Education food groups
d. Aggressive Marketing
e. Weight Control HEALTH CONSEQUENCES OF POOR DIETARY HABITS
f. Adolescent Experimentation and Rebellion
 Obesity
g. Depression
 Tooth Decay
h. Stress
 High Blood Pressure
WHY DO PEOPLE KEEP ON SMOKING?  High Cholesterol
 Heart disease and Stroke
a. Pleasure
b. Fear of weight gain  Type-2 Diabetes
c. Nicotine Dependence  Osteoporosis
d. Use of other harmful substances (e,g., alcohol and  Cancer
drugs)  Depression
 Eating Disorders (Bulimia nervosa, Anorexia nervosa,
Rumination disorder, etc.)
SEDENTARY LIFESTYLE AND THE DISEASES
ASSOCIATED WITH IT (GROUP 2)
DEFINITION
 Sedentary lifestyle occurs when an individual lacks
the recommended level of regular physical activity
 Physical inactivity is the leading risk factor of death
worldwide
EFFECTS
 Increase risks of certain cancers
 Contribute to anxiety and depression
 Risk factor to certain cardiovascular diseases
 Increase risks of having a coronary heart disease and
obesity
 Decrease in skeletal muscle mass due to excessive
sitting
 High blood pressure and increased cholesterol levels
DISEASES
CARDIOVASCULAR DISEASES
 A disease of the heart and blood vessels and is the
leading cause of death in the Philippines
Types of cardiovascular diseases
 Arteriosclerosis (arteries harden and thicken)
 Atherosclerosis (type of arterio, plaque-buildup)
 Coronary heart disease
 Heart attack
 Angina Pectoris
 Rheumatic Fever
 Heart Arrythmia
 Congestive Heart Failure
CANCER
 Cells divide in an uncontrolled pace. They form a
tumor (benign/malignant) identified with biopsy
 Unhealthy lifestyle causes cancer.
 Chance of survival increases when detected early
TUMORS
- Malignant (cancerous): tumor spreads, process is
called metastasis
- Benign (non-cancerous): increase in size but stay in
place
FOUR MAJOR CATEGORIES OF CANCER
- Carcinoma: invasive malignant tumor from epithelial
tissue that tends to spread to other body parts
- Sarcoma: connective or supportive cancer
- Lymphoma: cells of the lymphatic or immune system
characterized by abnormal production of white cells
and decrease in resistance
- Leukemia: cancer of the blood or bone marrow
characterized by abnormal production of blood cells
DIABETES
- 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
Type 1 Diabetes: insulin-reliant diabetes because the
body produces little or no insulin at all. Relies on daily
insulin injections and follows a special diet.
Type 2 Diabetes: non-insulin dependent. Body has insulin
but cannot be used by cells. Relies on diet, oral
medication, and exercise programs. Symptoms are
usually not very obvious and may go undetected.
Gestational Diabetes: occurs in pregnant individuals.
Hormones cause no response to insulin produced.
Regresses after childbirth but has high chances of
developing into Type 2.
CHRONIC RESPIRATORY DISEASES
- Called Chronic Obstructive Pulmonary Disease
(COPD)
- Occurs in the air paths and other parts of the lunges
- Symptoms: breathlessness, chronic cough, excessive
mucus production.
- Can be life-threatening and may lead to death if not
detected and cured early
MAJOR RISK FACTORS
- Tobacco smoking
- Indoor air pollution
- Outdoor air pollution
- Occupational dusts and chemicals like vapors,
irritants, and fumes
WAYS TO PREVENT LIFESTYLE DISEASES (GROUP 3)
A healthy lifestyle is all about making one=s health and well-
being a priority. It is a choice made by an individual, a
commitment made for his own good and that of his loved ones.
01: Eat healthy food – this includes fruits, vegetables, and
whole grains. Go for lean meats and low fat dairy products. Do
not eat food with too much sugar or fat, or dine in at fast food.
Eat desserts and delicacies in moderation
02: Do Daily Routines of Physical Activity – you do not need to
go to the gym regularly or do marathons but rather, include
physical activities into your daily routine
03: Do Not Smoke - Gaining a little weight is a lesser risk than
to keep smoking. Many who quit smoking did not gain weight
04: Drink Moderate Amounts of Alcohol Only - Two average-
sized drinks daily for men; one for women
05: Manage Stress – Many individuals use eating as means of
managing stress. A lot of stress will be tough in making healthy
changes to your lifestyle
Likewise, changing the way you think helps you become more
successful in achieving a healthy body
Stop Comparing Yourself To others: A healthy body does not
come in one shape and size. Do not get frustrated over
unrealistic body shape; being healthy is more important
Awareness of How Angry or Full You Are: Be aware of why
you eat and how much you need to eat
It’s not about the diet; it’s more of a routine
Dieting almost never works over the long term. Its more of the
routine of eating properly
Be determined that you’re going to improve your health:
Instead of just deciding to go on diet. For instance, you may
think of what you want: to be more fit, lower blood pressure,
lower blood sugar and lower cholesterol
STRESS (GROUP 4)
Stress is a reaction of the body and mind to unkind or
challenging life incidents such as tense feelings, worry, and
discomfort.
Is there a positive or negative stress?
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. It is
beneficial in attaining best performance.
• Distress or negative stress often causes poor
performance.
CAUSES AND EFFECTS OF STRESS
A stressor is an event or a situation that causes stressful
situations.
● Acute stress the most common form, arises from
recent past, and foreseen difficulties.
● Cumulative stress is a series of stress that has built
up.
● Chronic stress is a form of stress that is recurring.
Stressors lead to stress response or the body's reactions
to stress which help bring balance. There are different
sources of stress. Some of these include:
1. Major Life Changes - Majority of stressors are key life
changers that influence an individual's family and
social life.
2. Everyday Problems - The stress or "hassles" we
encounter everyday.
3. Physical Surroundings - The immediate surroundings
affect the level of day-to-day stress
4. Other Stressors - Other stressors involving teenagers
include worrying about their future, conflicts and
disagreements with family members, friends, and
other people, among others.
COMMON REACTIONS EXPERIENCED DURING
STRESS
 Physical Signs: muscle tension, headache,
pounding heart, shortness of breath,
increased sweating, dry mouth, skin rash,
grinding teeth, nail biting
 Emotional Signs: anger, irritability,
impatience, nervousness, forgetfulness,
inability to concentrate, negative thinking,
excessive worrying, loss of interest, self-
criticism, frequent crying
 Behavioral Signs: loss of appetite,
overeating, drug abuse, sleep problems,
restlessness, hurrying and talking too fast,
criticizing others, reckless behaviour,
fidgeting
 Psychological Signs: constantly irritable with
other people, feeling of being a failure,
difficulty in making decisions, loss of interest
in each other, having a hard time to
concentrate
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 phase where the brain deciphers
the distress and instantly deals with it. This is also
known as “fight or flight”.
2. Resistance Stage is the process where the stress is
being resolved after meeting its demands 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 risk
that cause high blood pressure, stomach, and heart
problems.
The body's response to stress is known as the "fight
or flight" response, which involves the release of
adrenaline and other hormones that increase strength
and prepare the body for fight or flight. This response
is automatic and focuses on the immediate threat, but
can be harmful in the long-term if the stressor persists
and depletes the body's resources.
APPROPRIATE STRESS MANAGEMENT STRATEGIES Coping Strategies
(GROUP 5)
1. Time management requires planning a schedule
How can Stress Be Managed? ahead and sticking with it.
2. Sharing and talking about problems with someone-- a
1. Manage stressors: stressors cannot be eliminated but
friend, teacher, or family member-- to relieve stress.
it can be avoided. Refrain from unnecessary matters
3. Using adrenaline-raised energy for simple tasks like
and focus on the important ones.
cleaning the house or the car redirects how the body
2. Rest and sleep: A very helpful way of reducing stress
reacts from stress.
and relieving tension is having a good amount of rest
4. Being at ease lying or sitting down while emptying the
and sleep. .
mind with upsetting ideas, listening to gentle music, or
3. Exercise: exercising naturally relieves the body from
imaging being in a quiet place can relieve stress.
the effects of stress.
5. Having a good laugh with friends or family, watching
4. Use relaxation methods in coping with stress:
different movies, or going to funny places after a
numerous types of relaxation methods can be done to
stressful day.
counter the adverse effects of stress.
Coping Strategies that You Can Adopt:
Use relaxation methods in coping with stress
Humor: look at the funny side of a problem.
a.) Progressive relaxation uses body's feedback
mechanism in reducing muscle tension, a common Seek support support from family members or friends keep
indicator of stress. It is essential to learn and practice emotional health balance.
exercises that can relax tense muscles.
Problem-solving: aims to pinpoint the source of the problem
b.) Deep breathing tells the brain to calm down and relax,
and determine solutions.
relieving the stress.
c.) Meditation is a technique that temporarily "tunes out" Relaxation: unwinding events or calming skills help manage
the world, disregards outside disturbances, and stress and enhance overall coping.
provides inner peace.
d.) Visualization (creative imagery) uses imagination to Physical recreation: regular exercises like yoga, meditation,
relax and reduce stress. and muscle relaxation are helpful in handling stress.

Counterproductive Coping Strategies Adjusting expectations: accepting different results of situations

in life may help
Coping refers to the ability to respond and recover from stress.
It involves conscious efforts to balance mental and emotional Venting: an expressing-type of coping technique by voicing out
states in response to stressors, which can be both negative strong sentiments with friends or family.
and positive. Coping skills are necessary to manage these
changes and include behaviors, thoughts, and emotions to
minimize or tolerate stress.
Coping Styles
People use different coping styles to manage stress. Adaptive
coping strategies involve addressing the stressor, while
maladaptive coping strategies involve ignoring the problem or
using counter-productive methods.