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FACULTY OF EDUCATION AND LANGUAGES

JANUARY/2016

MPU 3313
HEALTH AND WELLNESS

MATRICULATION NO:

910604106248001

IDENTITY CARD NO.

910604-10-6248

TELEPHONE NO.

013-6462230

E-MAIL

hyunjaein@oum.edu.my

LEARNING CENTRE

PETALING JAYA

HEALTH AND WELLNESS MPU 3313

1. A healthy lifestyle provides an opportunity to improve the state of wellness and decrease the
risk of diseases. Describe the characteristics of a healthy lifestyle.
Health is wealth. Most of people in this world want to be rich but without health being
rich is useless. Living a healthy lifestyle is always related to practicing a healthy life in a
person. Having a healthy lifestyle does not mean that you are free from disease but it means
that you can control your body and disease. Eat healthy food according to the food pyramid
is one of the example of healthy lifestyle.
Mass media always advertise the benefits of having a healthy lifestyle and tips on how
you can maintain a healthy life. For example, once there are advertisement on a worker who
unenergetic and always sleepy at work. He also eats a lot of junk food which his unhealthy
lifestyle leads him to obesity and affects his performance at work. After observing his
colleague who is energetic and looking healthy, he changed his habit. He started using stairs
rather than the elevator, eat more healthy food than junk food. Eventually his changes make
his performance better and he feels happy. This shows that if we practice a healthy lifestyle it
does not just make our body feel spirited but also help to balance our emotions.
Being skinny is not making you are a healthy person and being fat will not make you as
a person with diseases. Now let us take a look at characteristics of having healthy lifestyle.
Having a healthy lifestyle is when you practice a balanced diet, regular exercise and balanced
work and leisure. These will help us enjoy, more constructive lives, away from diseases and
feel good about ourselves and others.
Practicing healthy lifestyle includes eating a healthy and balanced diet according to the
food pyramid. We have to eat proper and nutritious meals. According to the food pyramid,
we should take the most on bread, cereal, pasta, and rice about 6-11 servings. This group of
food contains a lot of carbohydrate to help your body provides energy for your daily
activities. And then, the next large group of food that we need to take more is vegetables and
fruits. 3-5 servings of vegetables and 2-4 servings of fruit respectively. These group of food
provides essential nutrients for our body. Such as potassium that contain in banana and other
nutrients from fruits and vegetables.
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Other characteristic of having a healthy lifestyle is by having healthy body. In order to

have a healthy body, we must do some physical activities. We have to discipline ourselves to
follow a schedule in order to exercise regularly. To keep fit, we could also practice better
habits such as walking to work if it is practical to do so and using the stairs instead of lifts
whenever possible. We could also join a health club to ensure that we have a complete and
balanced body workout. Nothing should be more important than having good health, for a
healthy body would help us attain emotional and social well-being.
490 words

2. The complete state of wellness is dependent on the excellence of eight dimensions within a
person. Discuss how each of the dimensions can contribute to the improvement in the quality
of a persons wellbeing.
There are eight dimension that can contribute to the improvement in the quality of a
persons wellbeing. It includes emotional, environmental, intellectual, physical, sexual,
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occupational, social and spiritual health. Health is the most important thing in ones life.
Wealth, family and social status did not mean anything if you did not have a good health.
Now lets us take a look at the first dimension of wellness.
Emotional health can be define as when a persons emotion are able to appropriately
express and manage the entire range of feelings, including anger, fear, happiness and sadness.
Their emotional state also possess high self-esteem, a sense of humor and positive body
image. As a normal human being, we might sometimes face stress, tension, worry, anger or
frustration but how we deal with them shows we are able to overcome it and achieve
emotional health dimension.
Next will be intellectual health, where in this state of dimension, people values education
and engages in lifelong learning, and pursues activities that increase knowledge, develop
moral reasoning, foster critical thinking and seek out new challenges. Other definition for
intellectual health is active participation in scholastic, cultural and community activities (Prof
Dr Sha'ari & Prof Raijah, 2015). By obtaining this dimension, one can build a good
relationship with community and sooner improve social skills and fulfill other dimensions.
Physical health is also part of important dimension that help to ensure ones wellbeing.
This means that a physically healthy person can differentiate which activities that should be
done in order for them to have a healthy lifestyle. According to (Prof Dr Sha'ari & Prof
Raijah, 2015), a physically well individuals is those who are active physically, practice
regular exercise, eat balance meal, maintain body weight and minimize exposure to
environmental contaminants. She or he will avoid things that can harm themselves and seek
for medical care if needed. They will also get an adequate amount of sleep, engages in
moderate to vigorous exercise, routine medical checkup and takes safety precautions.
The environmentally well person is described as a lifestyle that is supposed to be
respectful of and in harmony with our environment. They tend to minise the wasteful
consumption or unnecessary destruction of animals, plant, elements or energy. Participating
in recycling programs, protects natural resources, and strives for health hazard free
environment.
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Accepting his or her sex orientation describe a sexually well person. Getting involve in
sexual relationships that are consistent with his or her values and development, and refrains
from using sex to manipulate or influence other. Furthermore, a sexually wellbeing person
will minimize unwanted consequences through communication and protection.
A wellbeing person in occupational dimension is describe as when a person able to
manage routine demands that are mixed with a new and unpredictable challenges that keep a
job exciting, meaningful and rewarding. Occupational wellbeing person fulfills a socially
defined role that is both stimulating and inherently rewarding. They choose roles that are
consistent with beliefs, goals, lifestyle, personality and values.
A socially well person has a network of friends and family whom they can receive
support, validation and sharing of life experience. These relationships are based on
interdependence, mutual trust and respect, equity of power and cultural competence. And last
but not least is spiritual health, which is the most important thing in human being as it is the
reason why human live their life. A person who are well in this dimension able to seek and
purpose in human existence. They are able to develop appreciation for the depth and expanse
of life and the natural forces that exist in the universe.
598 words

3. A well-balanced diet is important in maintaining a healthy body. Describe the essential

nutrients that constitute a well-balanced diet.
To ensure our body get the nutrients needed, we should take care of what we consume.
We must be aware that vitamins and minerals are absolutely important for good health.
Without them, we might suffer from serious health problems like heart disease and cancer.
There are many types of vitamins contain in our daily food. For example, vitamin A is
necessary for good vision, vitamin B helps to keep our hair and skin healthy. To resist
infection, repair body tissues and heal wounds, vitamin C is needed and as it is water soluble
and cannot be stored in our body, we should take vitamin C daily. Besides from that, there are
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several minerals from the food we take that are required by our body. Iodine for example is
vital to metabolism as it contributes to the hormone thyroxine which regulates metabolic
energy. Fats are also needed by our body to help our body absorb other vitamins and
minerals. Besides that, fats are also needed to fills your fats cells and insulates your body to
help keep you warm.
In order for our body to get all the nutrients need, we should develop good eating habits
and consume proper and nutritious meals. One way to maintain good health is by reducing
the consumption of coffee, tea and colas and opt for more nutritious beverages such as fruit
juice instead. We must also increase our intake of fruits and vegetable and drink plenty of
water. Fruits will give us all the vitamins that we need to nourish our bodies. They will also
provide fibre which is important for cleansing our colons. Drinking enough water is
important aspect to keep us healthy. Water helps us wash away the toxins in our bodies.
Fluids travel through our body, carrying nutrients and waste to and from all our cells and
organs. We must drink at least eight glasses of water a day to maintain good health and avoid
constipation. How can we be sure that the food we take are taken in essential quantity and
needed just enough for our body? By following food pyramid or using dietary plate can help
you consume just what you need.
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4. Dietary modifications from a normal diet are necessary for therapeutic need of special groups
of people. Discuss the therapeutic diet for a diabetic person.
Exercise alone is not enough to ensure a healthy body. We must develop a good eating
habits. Eating slowly and chewing out food properly will help our bodies digest food and
absorb nutrients better. We would be less prone to overeat. We must also cut down our food
consumption to maintain a healthy body weight as obesity leads to a lot of health problems
such as diabetes, hypertension, heart failure, clogged arteries and many others.
Eating order or diet for normal and a person with illness it not the same as they need to
control certain amount of food that they take. Diabetic person for example, has different diet
than normal person. This type of diet are commonly known as therapeutic diet and it is
different depends on the illness. Therapeutic diet is a meal plan that controls the intake of
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certain food or nutrients (Prof Dr Sha'ari & Prof Raijah, 2015). Diabetes is a long-life disease
and this happen when your pancreas failed to produce any insulin or not enough insulin to
help glucose enter your bodys cell. And this caused the glucose in your body in a dangerous
state as it will sooner lead to kidney malfunction. There are different types of diabetic person
and insulin support that they need to take daily. For a diabetic person, they should take a
variety of nutritious foods in moderate amounts and following regular mealtimes.
A diabetic person can have regular meals as normal person but they need to control the
amount. They still need nutrients as normal person such as carbohydrates, fibre-rich food,
protein, and good fats. According to (American Diabetes Association, n.d.), a diabetes meal
plan is a guide that helps you to choose and take how much and the kinds of you can eat at
meals and snack times. A good diet plan should fit in with your schedule and eating habits.
This includes the plate method, carb counting and glycemic index. Following right diabetic
meals will help you improve your blood glucose, blood pressure and cholesterol numbers and
also help keep your weight on track. A diabetic person should avoid food that contain
cholesterol, trans fat, saturated fat and sodium. For example, sausage, baked goods, organ
meats, egg yolk and shortening and stick margarines. Limiting the intake of these food or
avoid them completely can help you to stay healthy.
393 words
5. Ideal body weight management is an important aspect of wellbeing. Discuss common eating
disorders that affect the wellbeing of a person.
Eating disorders can be defined as serious conditions that relate to persistent eating
behaviours that negatively impact your health, emotions and ability to function (Prof Dr
Sha'ari & Prof Raijah, 2015). Nothing should be more important than having a good health.
A healthy body can help us attain emotional and social wellbeing. From practicing a healthy
lifestyle will guide us to eat clean and exercise regularly.
But still there are peoples out there who choose to practice wrong diet plan than
consequently lead to eating disorder and affecting important areas of life. Anorexia nervosa
and bulimia nervosa are among the most well-known eating disorder especially women. It
happens when one focusing too much on their weight, body shape and food. They tend to
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control what they take and prevent their body to get enough nutrients needed. Eating disorder
can be harmful as it affect heart, digestive system, bones, teeth and mouth and also lead to
other disease.
One of the harmful eating disorder is aneroxia nervosa and bulimia nervosa. Aneroxia
nervosa can be identified by a very low body weight and skinny body. People who suffer
aneroxia often have fear of gaining weight and have a distorted perception of weight and
shape. They will use extreme diet program such as excessive exercise, limiting calories
vomiting after eating, using laxatives or diet aids, taking diet pills and other extreme
methods. Their methods of reducing weights can be dangerous as it can cause severe health
problems and they are not afraid to starve themselves to death.
Another potentially life-threatening eating disorder is bulimia nervosa. According to
(Mayo Clinic Staff, n.d.), when you have bulimia, you have episodes of bingeing and purging
that involve feeling a lack of control over your eating. Many people who suffer bulimia will
restrict their eating during the day, which often leads to more binge eating and purging.
During these episodes, you typically eat a large amount of food in a short time, and then try
to get rid of it using unhealthy way. Force vomiting, exercise too much or using laxative are
methods usually used by bulimias to overcome their guilt, shame and intense fear of weight
gain from overeating.
There are also other eating disorder such as pica, rumination disorder and restrictive food
intake disorder. Pica, an eating disorder which persistently eating nonfood items such as
soap, cloth, talcum powder or dirt. Eating disorder can cause variety of complications and
life-threatening effect. The longer the eating disorder, the more likely you are to experience
serious complication.
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HEALTH AND WELLNESS MPU 3313

6. Discuss the importance of disease prevention in the promotion of health and wellness in a
person.
Nowadays there are a lot of slimming product that helps in reducing weight without the
person need to control their diet and exercise. Some people believes that this is true and this
type of product grow healthy in the industry. Well, this shows that our community is eager to
lose weight and most Malaysian are overweight. But this is not just that, there are also some
products that help people to gain weight. Why this is happening? Studies has shown that
different people has different metabolism. Other than dietary supplements there are also
health supplements to help our body prevent from disease, or decrease the effect of the
disease themselves.
Apple vinegar, black seed, and honey are some of the natural remedy that are usually
used to prevent from unwanted disease. There is a saying prevention is better than cure. It is
supported by several expertise in medical field. Disease prevention is other way or as an
opposed to disease treatment. Every year, people died due to preventable death. We could
lessen this number by preventing ourselves from getting any disease.
There are many methods and levels of preventing a disease. It can be divided into three
different level of prevention. First level prevention is the best way of not getting involve with
the disease at the first place. Getting regular medical check-up, eating clean and healthy,
exercise regularly, control stress and other several methods can be used to help our self by
getting any disease. The importance of preventing disease, scientist or expertise in this field
believe that we can live longer and healthier. The increasing awareness of taking care of their
health that can contribute to lively life and warm family.Second level prevention focused on
early detection of a disease. Certain disease can be detect at early and can be treated as soon
as possible. Last but not least is the third level prevention. Usually this prevention is for
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elderly who have chronic diseases. At this stage the best way is to keep monitor and
preventing disease progression.
341 words
7. Coronary heart disease is associated with unhealthy lifestyles choices. Discuss the general
prevention strategies of coronary heart diseases.
Coronary heart disease is a condition where the hearts blood supply is reduced or
completely blocked by plague which is formed due to build-up of fats or other deposit such
as tar from cigarettes within the walls of the coronary arteries (Prof Dr Sha'ari & Prof Raijah,
2015). People who suffers coronary heart disease might experience a heart attack that
manifests as chest pains. Smoking, diabetes mellitus, hypertension, high blood cholesterol,
obesity and excessive and prolonged stress are some of the causes.
This harmful disease can be prevent by practicing healthy lifestyle, clean eating order,
and control what we take for our body and others. Basically, choosing your lifestyle is the
most important aspects in order to make sure we are prevented from unwanted disease.
Obesity is a major factor for variety of disease, preventing ourselves from obesity if one of
the best way as it helps to maintain our blood sugar under control. Keeping blood pressure
under control and manage your stress should be taken seriously. Practice a healthy lifestyle
including follow a healthy eating behaviour and exercise regularly. Maintaining a healthy
body weight is also another method in avoiding ourselves from obesity that consequently can
lead to coronary heart disease.
As we have discuss earlier the factors that lead to coronary heart disease is from fats and
tar from cigarettes. Clearly, those who do not want to experience this life-threatening disease
should stop take cigarettes. In addition, cigarettes itself not just lead to coronary heart disease
but also other threatening diseases such as amputation, lung cancer, mouth cancer and others.
Last but not least, another prevention method that we can use to prevent ourselves from
coronary heart disease is taking any prescribed medicine regularly and have a positive
outlook in life. By following these tips, it may help you prevent from harmful disease and
appreciate your health.
309 words
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HEALTH AND WELLNESS MPU 3313

References
American Diabetes Association. (n.d.). Diabetes Meal Plans and a Healthy Diet. Retrieved from
American Diabetes Association: http://www.diabetes.org/food-and-fitness/food/planningmeals/diabetes-meal-plans-and-a-healthy-diet.html?referrer=https://www.google.com/
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Good Net. (2013, October 30). 11 Essential Vitamins and Minerals your body needs. Retrieved
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Prof Dr Sha'ari, A., & Prof Raijah, R. (2015). Health and Wellness.

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