Assignment 1-Life Style And Health-P1,M1

Annotated Notes
Physical Activity

Recommended guidelines
Health benefits and physical activity
Coronary heart diseases and physical activity
Hypertension and physical activity
Physiological benefits of physical activity

How much exercise is good for me

30-60 minutes a day of raising your heart rate (national
recommended guidelines in UK)
Raise heart rate to maintain a healthy
heart/lungs/skeletal system
Benefits of physical activity
Helps to burn (unsaturated) fats decreasing the risk of
cardio vascular diseases
Increases energy
Better health, social and mental wellbeing
Coronary heart diseases
Physical activity reduces cholesterol: increased HDL (high
density lipoprotein) which is a good cholesterol and
reduces LDL which is a bad cholesterol (low density
lipoprotein)
HDL clears out plaque from arteries and LDL blocks them
HDL can be found in food like avocado, nuts

Hypertension
Normal blood pressure 120/80
Hypertension is when blood pressure goes to 140+/90+
Hypertension is reduced if you exercise
Exercising will keep your blood pressure normal
Psychological Benefits
Serotonin makes you feel good
Adrenaline helps fight pain and physical street
Dopamine makes you happy
Feel better about yourself and your body
Not as worried about your health and when going out in
public
Smoking
Cardiovascular disease
Chronic lung disease
Other smoking related risks
Chronic lung disease
Technical name is Chronic Obstructive Pulmonary disease
(COPD)
Two types Chronic Bronchitis and Emphysema
Chronic Bronchitis causes you to cough for a long time
and have mucus
Emphysema damages the lungs over time
Cant do as much fitness as you cant get as much oxygen
into your body, therefore wont get into the public
services
How to tell year 7s: as you breath in the smoke enters
lung, chemicals damage the lungs etc.

Cardiovascular Disease
Cardiovascular Disease - This is also known as the heart
and vessel disease.
This is caused by a process called Atherosclerosis, which
is basically when there is plaque build up in the outer
walls of the arteries.
What this plaque does to the arteries is that it narrows
the arteries causing a reduced amount of blood to flow
through.
If a blood clot forms, which is when blood begins to
coagulate and the fluid sticks together, it has the
possibility to cause a heart attack or stroke.
Cancer
Smoking accounts for more than 1 in for UK cancer deaths
Accounts for nearly a fifth of all cancer cases
Tabacco caused 100 million deaths worldwide in the 20th
century
Smoking is the main cause of lung cancer, which has one
of the lowest survival rate
Also increases the risk of 13 other cancers including
kidney and stomach
Alcohol

Recommendations and guidelines

Stroke
Cirrhosis
Hypertension
Depression

Alcohol causes interferences with the pathways in the brain.

These interferences can cause a change of mood and behavior.
Also, alcohol will make it more difficult to move and allow
coordination.
Excess alcohol consumption will have negative effects on the
heart. It can lead to high blood pressure and stroke. Also it will
increase the chance of irregular heartbeat as well as stretching
of the heart muscle itself.
Drinking in excess amounts may also lead to numerous types
of cancers which include; Mouth, Throat, Liver and Breast
cancer.
Your immune system may also be affected, as the more you
drink, the weaker your body gets making your body more
vulnerable to disease.
Liver: Drinking alcohol can lead to a variety of problems and
inflammatory problems to the liver. It can lead to
Steatosis, or fatty liver - When fat is formed in the liver.
Alcoholic hepatitis - It is a disease that causes mild illness but
can lead to fatal things such as death. People with hepatitis
normally have a shorter life.
Fibrosis
Cirrhosis

Stress

Hypertension
Stroke
Angina
Heart Attack
Ulcers

Hypertension
Stress can cause hypertension through repeated blood
pressure elevations as well as by stimulation of the
nervous system to produce large amounts of hormones
that increase blood pressure.
Factors that affect blood pressure through stress include
white coat hypertension, job strain, race, social
environment, and emotional distress.
Studies show that stress does not directly cause
hypertension, but can have an effect on its development.
Stroke
Scientists have shown that anger, anxiety, and depression
not only affect the functioning of the heart, but also
increase the risk for heart disease.
Stroke and heart attacks are the end products of
progressive damage to blood vessels supplying the heart
and brain, a process called atherosclerosis.
A more consistent levels of stress can increase the risk for
atherosclerosis, by evoking negative emotions, that raise
the levels of pro-inflammatory chemicals in the body.
Angina

 Chest pain or discomfort due to lack of blood flow and

oxygen to the muscle of the heart
Not a disease but a problem with the heart
A symptom of coronary heart disease
Can be caused by stress because during a period of stress
the heart muscle needs more blood oxygen and the
coronary arteries are narrowed due to the stress
The narrowed coronary arteries cant deliver all the blood
Heart Attack
No a direct cause for cardiovascular diseases
Increases blood pressure, causing a heart attack
Ulcers
Stress releases more stomach acid
Acid causes sores in the stomach
Other
Immune system is suppressed
Causes depression
Diet
Balanced Diet
- Eating the right types and proportions of foods, which should
include:
plenty of fruit and vegetables, plenty of potatoes, bread and
other starchy foods, some milk and other dairy products, some
meat, fish eggs and other non-dairy sources of protein and a
small amount of foods high in fats and sugar.
Fats:
- Saturated fat can cause high cholesterol, increases heart
disease. In foods such as: Cheese, butter, cakes.

- Trans fats they lead to high cholesterol which can cause

health conditions such as heart disease, heart attacks and
strokes.
- Unsaturated fats Can help lower blood cholesterol and
provides us with the essential fatty acids needed to help us stay
healthy. In foods such as: Oily fish, nuts and seeds, avocados.
Proteins:
-Proteins are good foods which is essential for the body to grow
and repair itself. In foods such as: meat, fish, eggs, beans.
Carbohydrates:
-Fuels your body with energy and helps keep everything going.
In foods such as: Fruits, bread, rice.
Benefits of a healthy, controlled diet:
Controls weight, improves mood, helps prevent diseases and
other sickness, boosts energy, increases longevity.