Budget of work for Health grade 7

Coping Skills Self management Skills

Coping skills – this will help you deal with sad, difficult and stressful situations /experiences in your lives. If you have developed coping skills, you can prevent serious problems resulting from these experiences. There are several coping techniques you can use in ordinary life situations. Some are very useful; some are not. Some can help you for a short time only but some can help you for a long time. Study the following coping

techniques and see how you can practice them:

Support- Seeking Strategies:

1. Talk to a friend who can do something about it.

2. Seek advice from responsible family members/relatives.

3. Talk to someone to find out more about the problem.

4. Look for someone who will sympathize

5. Seek professional help.

Positive Problem- Solving Strategies:

1. Do not act hastily.

2. Make a plan of action.

3. Look at the problem as a challenge.

4. Be creative in solving the problem.

5. Come up with different solutions to the problem.

Avoidance Strategies (These are acceptable for a short-term, so do not exclude

other ways of coping.):

1. Avoid being with people.

2. Prepare for the worse that may happen.

3. Wish the situation to go away or to be over.

4. Try to forget the whole thing.

5. Exercise or eat.

6. Hope a miracle would happen.

Positive- reframing Strategies:

Self- talk is a way to help you change your thoughts. Here are some selftalk statements that you can use as coping skill. These statements are useful when you are under stress or facing a challenge/problem:

A. When you are preparing for a stressful situation, you can use any of these

statements:

· I know I can do it.

· It’s easier once I get started.

· What exactly do I have to do?

· Tomorrow, I will be through it.

· I have succeeded with this before.

· I won’t entertain negative thoughts.

B. When you are facing the challenge/problem:

· I can do this.

· I can only do my best.

· I can ask somebody for help.

· If I get nervous, I’ll take a deep breath.

· If I feel tense, I’ll do my coping exercise.

· It’s OK to make mistakes; no one is perfect.

· I won’t rush. I will take it slowly step by step.

C. When you are coping with fear:

· I’ll survive this.

· Relax! It will end.

· Take a deep breath.

· Lord/Allah, help me!

· I can always call someone.

D. Self- Congratulations:

· I did it!

· I did it well.

· Next time, I won’t have to worry much.

· I’ve got to tell this to_____________

E. Affirmation:

· I enter the day with a peaceful thought.

· Every day in every way I grow stronger and stronger.

Which of these coping skills do you tend to use?

Which do you plan to use more?

Are you someone who seeks the help of others or are you a positive problem solver? Don’t avoid or deny your feelings too much; it’s not healthy.

Management of Health Concerns during Puberty

Management of Health concerns during puberty

Poor eating habits

 6 steps to help you get rid of your old, unhealthy habits and create healthier ones:

1. Take Baby Steps. Making small changes in your diet and lifestyle can improve your health as well as trim your waistline. Some suggestions from the experts:

·         Start each day with a nutritious breakfast.

·         Get 8 hours of sleep each night, as fatigue can lead to overeating.

·         Eat your meals seated at a table, without distractions.

·         Eat more meals with your partner or family.

·         Teach yourself to eat when you're really hungry and stop when you're comfortably full.

·         Reduce your portion sizes by 20%, or give up second helpings.

·         Try lower-fat dairy products.

·         Make sandwiches with whole-grain bread and spread them with mustard instead of mayo.

·         Switch to cafe au lait, using strong coffee and hot skim milk instead of cream.

·         Eat a nutritious meal or snack every few hours.

·         Use nonstick pans and cooking spray instead of oil to reduce the fat in recipes.

·         Try different cooking methods, such as grilling, roasting, baking, or poaching.

·         Drink more water and fewer sugary drinks.

·         Eat smaller portions of calorie-dense foods (like casseroles and pizza) and larger portions of water-rich foods (like broth-based soups, salads, and veggies).

·         Flavor your foods with herbs, vinegars, mustards, or lemon instead of fatty sauces.

·         Limit alcohol to 1-2 drinks per day.

2.  Become More Mindful. One of the first steps toward conquering bad eating habits is paying more attention to what you're eating and drinking. "Read food labels, become familiar with lists of ingredients, and start to take notice of everything you put into your mouth," says Gans. Once you become more aware of what you're eating, you'll start to realize how you need to improve your diet. Some people benefit by keeping food diaries.

3.  Make a Plan; Be Specific. How are you going to start eating more fruit, having breakfast every day, or getting to the gym more often?  Spell out your options. For example: Plan to take a piece of fruit to work every day for snacks, stock up on cereal and fruit for quick breakfasts, and go to the gym on the way to work three times a week. "To say 'I am going to work out more,' won't help you," says Gans. "What will help is thinking about when and how you can fit it into your lifestyle."

4. Tackle a New Mini-Goal Each Week. These mini-steps will eventually add up to major change. For example, if your goal is to eat more vegetables, tell yourself you'll try one new veggie each week until you find some you really enjoy. Or look for easy ways to add one more serving of vegetables to your diet each week until you reach your goal. Try topping your lunch sandwich with slices of cucumbers; adding shredded carrots to the muffins you have for breakfast; or topping your dinnertime pizza with sun-dried tomatoes and mushrooms.

5.  Be Realistic.  Don't expect too much from yourself too soon. It takes about a month for any new action to become habit. Slow and steady wins the race -- along with a dose of vigilance.

 6.  Practice Stress Management. "Focus on dealing with stress through exercise, relaxation, meditation, or whatever works for you, so you don't fall back into those bad habits during periods of stress or use food to help you cope with the situation," advises Foreyt.

http://www.webmd.com/diet/features/6-steps-to-changing-bad-eating-habits

The risks of poor nutrition

Good nutrition, based on healthy eating is one essential factor that helps us to stay healthy and be active.

What causes poor nutrition?

Poor eating habits include under- or over-eating, not having enough of the healthy foods we need each day, or consuming too many types of food and drink, which are low in fibre or high in fat, salt and/or sugar.

These unhealthy eating habits can affect our nutrient intake, including energy (or kilojoules) protein, carbohydrates, essential fatty acids, vitamins and minerals as well as fibre and fluid.

How does poor nutrition affect us?

Poor nutrition can impair our daily health and wellbeing and reduce our ability to lead an enjoyable and active life.

In the short term, poor nutrition can contribute to stress, tiredness and our capacity to work, and over time, it can contribute to the risk of developing some illnesses and other health problems such as:

§  being overweight or obese

§  tooth decay

§  high blood pressure

§  high cholesterol

§  heart disease and stroke

§  type-2 diabetes

§  osteoporosis

§  some cancers

§  depression

eating disorders

http://www.sahealth.sa.gov.au/wps/wcm/connect/public+content/sa+health+internet/healthy+living/is+your+health+at+risk/the+risks+of+poor+nutrition

Lack of sleep lack of physical activity

While sleeping, the body gets a chance to rest. Although most body activities slow down while sleeping, some remain active. The pituitary gland releases more hormones, like growth hormones, when one is asleep. Body cells grow and repair themselves more rapidly during sleep. Lack of sleep during the adolescent years interferes with these processes and might interfere also with proper growth and development.

 Teenagers need nine to ten hours sleep each night to feel well and rested. So you should refrain from staying late at night playing computer games, watching television or just staying awake doing something. Insufficient sleep has negative effects on your growth and development.

Dental problems (dental caries, malocclusions, halitosis, gingivitits, periodontal disease)

The more common dental problems of teenagers include dental caries or tooth decay, halitosis or bad breath, and gingivitis or swelling of the gums. Both dental caries and gingivitis can lead to halitosis. It is important to remember that

all of these are brought about by not brushing, poor tooth brushing skills and drinking carbonated drinks and eating sweets frequently. This can lead to proliferation of dental plaque, which is made up of colonies of microorganisms.

Dental plaque hardens to “tartar” if not removed. So tooth brushing after every 29  meal and flossing at least twice a day should take at least a minimum of three minutes to remove all food particles lodged between the teeth.

Dental problems can also be prevented by doing the following:

a.  Eating nutritious foods

b.  Limiting between-meal snacks, especially sweet and sticky foods

c. Brushing and flossing to remove plaque or tartar

d. Visiting the dentist regularly, at least twice a year

Body odor –

 During the early teen years, the sweat glands become more active. When teenagers play actively or engage in sports or other physical activities, they tend to perspire profusely. If they do not know how to manage this problem, it may cause unpleasant body odor. How does this happen?

 Sweat glands are numerous under the arms and any bacteria under the arms may act on perspiration and cause an unpleasant body odor. If you do not practice proper hygiene, then you might have body odor. Take a bath or shower

daily. Soap and water will remove bacteria and excess oil on the skin. Apply deodorant or antiperspirant daily. Be sure to bring extra clothes and change when needed. These may prevent unpleasant body odor.

Postural problems –

You will notice a great variation in the size and shape of adolescents of the same age. This variation can be a source of concern among teenagers who compare themselves with others. During the growth spurt, teenagers begin to grow at a rapid rate. Teenagers who grow taller than their classmates may feel conscious about their height. Some teenagers may begin to slouch because they are not used to their new height. Others may slouch on their chairs as they study.

Some girls who develop their breast earlier may also feel conscious and tend to slouch. They may develop poor posture if they continue to do this. Remember, good posture helps maintain body alignment. It also helps the bones and muscles to continue to grow properly during adolescence.

Health Concerns Related to Social Changes

 At this point of your life, your friends become very important to you and you probably spend most of your time with them. You meet people and form new relationships.

Problems with relationships

During adolescence, your relationship with other people changes. However, teenagers often change friends as they develop new interests. This may result in breaking up with old friends.

As teenagers you must develop social and communication skills to have a healthy relationship with your family, friends, classmates and other important people in your lives. Effective communication involves exchanging ideas, feelings and viewpoints, and talking and listening skills. Let’s see how this skill applies some events/situations in your lives.

 If you and another person disagree on something, listen to what s/he has to say and let her/him know your point of view. In this way effective communication will take place, thus preventing miscommunication.

 If you are out with friends, let your parents know where you are. Let them know and ask permission if you have a change of plans, like staying late with friends or sleeping over in your friends’ house. This will show your

parents that you are acting responsibly and safely. Communicating with them in that way will bring about good relationship.

Health Concerns Related to Mental Changes

As adolescents, you are expected to solve more complex problems than when you were children. Your thinking skills develop and you can see and understand other people’s point of view.

Mental health concerns in adolescents may be caused by heredity, head injury or chemical imbalance. It may also be caused by stress from feelings of not being accepted, being poor or “different.” Abuse, death of a loved one, or

separation anxiety can also be a mental health concern.

Emotional Changes

 Your emotions and feelings also go through changes during adolescence

and you may experience these problems:

Mood swings/intense emotions

You may be happy at one moment, then feel sad the next. This mood swing might be misunderstood by friends or family. Moodiness among girls may be due to changes in their estrogen level while among boys, it may be due to changes in their testosterone levels. These hormones can cause emotions to be very intense and swing rapidly.

These emotional swings will settle down as you enter the next stage of your growth and development.

Problems related to sexual changes

 Adolescent boys experience “wet dreams” or nocturnal emission. This is involuntary ejaculation of semen during sleep. Although this is quite embarrassing, this is common among teenage boys during puberty.

Adolescent girls experience the onset of menstruation. Girls having their

menstrual period need to be more conscious about hygiene.

Nutrition and Diet

Nutrition is the process of assimilating food.The study of nutrition is the study of foods and their use in one's diet.
http://bcove.me/ozt9lyf2

Nutrients are the chemical componentsof foods utilized by the body as  a source of energy for building and maintaining body tissues. Nutrients are proteins, carbohydrates, fats, minerals, and vitamins.

Nutritionists are professional people whose training have been is medicine, biochemistry, physiology, agriculture and other sciences.

Infants and young children have physiological needs for growth. Old people, because of physical or mental infirmity, may fail to ingest adequate amounts of the right kinds of foods.

It is not only the poor who suffer from malnutrition. Nutritional problems occur the affluent. In wealthy communities, the prevalence of obesity, diabetes, and other dietary disorders have increased due to faulty food intake.

Function of food

The body is an engine that releases energy present in food and uses this for the mechanical work performed by our muscles.

The body breaks it down and builds up its component part. Nutritionist have established a list of dietary substances essential for normal growth and maintenance of good health. Most of the substances are present in human diets and deficiency of anyone of them may lead to serious symptoms of ill health. These substances are proteins, minerals and vitamins.

Essential Nutrients

Protein
Minerals
Calcium
Sodium
Iodine
Vitamins

Health appraisal procedures

 Health appraisal procedures

Health appraisal is a series of procedures to assess or determine the health status of students. The health status of the student is determined through the use of teacher’s observation, screening test, health histories, and medical, dental, and psychological evaluations.

Procedures in health appraisal

1. screening – determines the potential health implications of the policy

2. scoping -  key health issues and public concerns are identified that should be considered the assessment. Health determinants that may be include factors such as the social, and physical environment (housing quality, crime rates, and social networks), personal or family circumstances (exercise, risky-behavior, and employment)

3. Appraisal – within the defined scopes, available evidence is gathered and used to estimate the potential health gains or losses.

Height and weight – is being monitored during puberty to know the growth of a child and also to get to its BMI to describe the body’s condition

Self breast examination – 

a procedure a woman can do to physically and visually examine her breasts and underarm areas for changes. It has not been shown that BSEs alone can accurately determine the presence of breast cancer.

Breast self-examination can be performed every month. Become familiar with how your breasts usually look and feel so that you may notice any change from what is normal for you:

• If you still menstruate, the best time to do BSE is when your breasts are least likely to be tender or swollen, such as a few days after your period ends.
• If you no longer menstruate, pick a certain day—such as the first day of each month—to remind yourself to do BSE.

Step 1: Begin by looking at your breasts in the mirror with your shoulders straight and your arms on your hips. Here's what you should look for: Breasts that are their usual size, shape, and color Breasts that are evenly shaped without visible distortion or swelling If you see any of the following changes, bring them to your doctor's attention: Dimpling, puckering, or bulging of the skin A nipple that has changed position or an inverted nipple (pushed inward instead of sticking out) Redness, soreness, rash, or swelling	Breast Self-Exam — Step 1 Larger Version
Step 2: Now, raise your arms and look for the same changes.	Breast Self-Exam — Steps 2 and 3 Larger Version
Step 3: While you're at the mirror, look for any signs of fluid coming out of one or both nipples (this could be a watery, milky, or yellow fluid or blood). Step 4: Next, feel your breasts while lying down, using your right hand to feel your left breast and then your left hand to feel your right breast. Use a firm, smooth touch with the first few finger pads of your hand, keeping the fingers flat and together. Use a circular motion, about the size of a quarter. Cover the entire breast from top to bottom, side to side — from your collarbone to the top of your abdomen, and from your armpit to your cleavage. Follow a pattern to be sure that you cover the whole breast. You can begin at the nipple, moving in larger and larger circles until you reach the outer edge of the breast. You can also move your fingers up and down vertically, in rows, as if you were mowing a lawn. This up-and-down approach seems to work best for most women. Be sure to feel all the tissue from the front to the back of your breasts: for the skin and tissue just beneath, use light pressure; use medium pressure for tissue in the middle of your breasts; use firm pressure for the deep tissue in the back. When you've reached the deep tissue, you should be able to feel down to your ribcage.	Breast Self-Exam — Step 4 Larger Version
Step 5: Finally, feel your breasts while you are standing or sitting. Many women find that the easiest way to feel their breasts is when their skin is wet and slippery, so they like to do this step in the shower. Cover your entire breast, using the same hand movements described in step 4.	Breast Self-Exam — Step 5 La

Testicular examination for boys - help you learn the normal feel and appearance of your testicles. That may make it more likely that you'll notice subtle changes, should they occur. Changes in your testicles could be a sign of a common benign condition, such as an infection or a cyst, or a less common condition, such as testicular cancer.

A testicular exam is an inspection of the appearance and feel of your testicles. You can do a testicular exam yourself, typically standing in front of a mirror.

Routine testicular exams may give you a greater awareness of the condition of your testicles and help you detect when changes occur. Testicular exams may also help you identify potential testicular problems.

If you detect lumps or other changes during a testicular exam, make an appointment with your doctor.

testicular self-examination (TSE) is an easy way for guys to check their own testicles to make sure there aren't any unusual lumps or bumps — which can be the first sign of testicular cancer.

Although testicular cancer is rare in teenage guys, overall it is the most common cancer in males between the ages of 15 and 35. It's important to try to do a TSE every month so you can become familiar with the normal size and shape of your testicles, making it easier to tell if something feels different or abnormal in the future.

Here's what to do:

• It's best to do a TSE during or right after a hot shower or bath. The scrotum (skin that covers the testicles) is most relaxed then, which makes it easier to examine the testicles.
• Examine one testicle at a time. Use both hands to gently roll each testicle (with slight pressure) between your fingers. Place your thumbs over the top of your testicle, with the index and middle fingers of each hand behind the testicle, and then roll it between your fingers.
• You should be able to feel the epididymis (the sperm-carrying tube), which feels soft, rope-like, and slightly tender to pressure, and is located at the top of the back part of each testicle. This is a normal lump.
• Remember that one testicle (usually the right one) is slightly larger than the other for most guys — this is also normal.
• When examining each testicle, feel for any lumps or bumps along the front or sides. Lumps may be as small as a piece of rice or a pea.
• If you notice any swelling, lumps, or changes in the size or color of a testicle, or if you have any pain or achy areas in your groin, let your doctor know right away.

Lumps or swelling may not be cancer, but they should be checked by your doctor as soon as possible. Testicular cancer is almost always curable if it is caught and treated early.

Reviewed by: T. Ernesto Figueroa, MD

http://kidshealth.org/teen/sexual_health/guys/tse.html

Vision screening –  

Vision Screening: A First Step

School vision screenings are important and can help to detect eye conditions that are defined as “commonly occurring,” meaning that they occur in more than 1% of the target population. Early detection of vision problems has a demonstrated impact on quality of life for students, especially in the case of color-blindness, which is often not assessed “in any other venue except as necessary for entry into certain occupations.”  Although traditional school vision screenings have focused on myopia (nearsightedness, or lack of clear distance vision), children need to receive an eye exam by an eye doctor in a clinical setting that can detect issues with distance vision, close vision, color detection, and binocular vision.

 “Vision problems affect nearly 13.5 million children.  Rates for vision problems increase as children age…a quarter of adolescents 12-17 are reported to have eye problems”

"Poor vision in childhood affects performance in school or at work and has a negative influence on the future of the child"

Vision problems have been shown to adversely affect a child’s achievement in school.  Myopic children have trouble reading blackboard notes or other classroom presentation materials.  Hyperopic children will have trouble reading or doing any kind of close work.  Additionally, several types of eye disorders can lead to permanent visual impairment if not identified and treated early by an eye doctor.  Vision problems can and do adversely affect students’ ability to function in and enjoy learning.

Scoliosis test - Scoliosis is a condition in which the spine curves to the side. It is an abnormal lateral or side-to-side curvature of the spine. This condition commonly develops during growth spurt of adolescents. It affects girls more often. This condition can be corrected if treated early before the bones have fully developed. Early detection can prevent scoliosis from progressing.

Screening Procedure: Forward Bend Test:

1. Stand facing away from the screener.

2. Bend forward at the waist 90 degrees, feet 10 cm apart, knees  straight, and feet parallel to each other.

3. Palms of the hands are facing each other and arms hang down, and are relaxed. The head is down.

 It is normal if the screener observes the following:

a.  Both sides of upper and lower back are symmetrical.

b.  Hips level and symmetrical.

 There is possible scoliosis if the screener observes the following:

a. One side of rib cage and/or the lower back showing uneven symmetry.

b. Curve in the alignment of the spine

Malnutrition Effects

Malnutrition should be attended to immediately. 

Do you know that if this will not be checked early among adolescents, it will lead to serious problems? Some of these problems are:

 Slow growth and development
 Poor school performance
 Sluggishness and fatigue
 Poor nutrition in adulthood
 Delay in the onset of secondary sex characteristics

The Case of Micronutrient Deficiencies

Micronutrient deficiencies are diseases caused by deficiency of vitamins or minerals in the diet. The most common micronutrient deficiencies not only in our country but also in the whole world are Vitamin A deficiency, iron deficiency anaemia and iodine deficiency disorders.

Vitamin A deficiency (VAD) primarily affects children but the effects last a lifetime. It causes night blindness and, and later on, permanent blindness (xerophthalmia). The child suffering from VAD does not reach optimum physical growth and is prone to infections, that contributes to the high rates of sickness and
death among young children. VAD can be prevented by regular consumption of vitamin A-rich foods, such as animal products, and orange and yellow fruits and vegetables, dark green leafy vegetables, and palm oil.

Anaemia and iron deficiency Anemia is a condition in which the red blood cell count or hemoglobin is less than normal. It affects mostly adolescent girls women of child-bearing age and pre-school children. Anemia results in retarded physical growth, low resistance to infections and slow development of learning abilities. In
adults it causes fatigue and reduced work capacity and may cause reproductive impairment. Foods such as dark green leafy vegetables, legumes and red meat are rich in iron, as are iron-fortified food products.

Iodine deficiency disorder (IDD) results from lack of iodine in the diet. Iodine is needed for the
production of thyroid hormone. The body does not make iodine, so you should get iodine in your diet.

Iodine rich foods are—
Breads Iodized table salt
Cheese Saltwater fish
Cow’s milk Seaweed
Eggs Shellfish
Frozen yogurt Soy milk
Ice cream Soy sauce

Iodine deficiency can lead to enlargement of the thyroid or goiter, hypothyroidism and to
mental retardation in infants and children whose mothers lacked iodine when they were pregnant.

IDD is the most common cause of preventable mental retardation. In severe cases it can
lead to deaf-mutism, cretinism and other serious disorders, as well as reproductive impairment,
which results in miscarriage, stillbirth and birth defects.

Serving sizes for teens and Daily Servings for a Teen’s Diet

How Many Servings Do You Need as an Adolescent?

A serving is the size of food after it is cooked. Do you know that three ounces of cooked meat is about the size of a deck of cards?

The serving sizes below will guide you in measuring the amount of food and liquid you take daily.

 1-1/2 cups (12 ounces) of liquid is the size of a soda-pop can.
 1 cup (8 ounces) of food is the size of a large handful.
 1/2 cup (4 ounces) of food is about half of a large handful.
 1 ounce of cheese is about the size of a 1 inch cube.
 2 tablespoons (Tbsp) is about 2 times the size of the tip of your thumb (from the last crease).
 1 tablespoon (Tbsp) is about the size of the tip of your thumb (from the last crease).
 1 teaspoon (tsp) is about the size of the tip of your little finger (from the last crease).

Daily Servings for a Teen’s Diet
The table below is a food guide for adolescents. Adolescents can achieve
their energy and nutrient requirements by eating a variety of foods daily. This
guide may be used to ensure variety in foods eaten.

Bread and Starches 5 to 10 servings

 1 muffin
 2 slices bread
 1/2 cup cooked cereal, pasta, potatoes, or rice
 1 ounce or 3/4 cup dry cereal

 4 pcs. pan de sal

 1 small size root crop
 1 pack instant noodles

Fruits 2 to 3 servings

 1/2 cup canned fruit or fruit juice
 1 piece fresh fruit, such as an apple, orange, banana
 15 to 20 grapes
 1-1/2 cups fresh melon

Meat / Meat Substitutes 3 to 5 servings

 1/2 cup cottage cheese
 3/4 to 1 cup cooked dried beans or legumes
 1 egg
 1 ounce low-fat or regular cheese
 2 to 3 ounces meat, fish, or poultry
 2 to 3 Tbsps. peanut butter
 1/2 cup nuts

Milk or Yogurt  4 to 5 servings

 1 cup low-fat milk or yogurt
 one ounce of cheese
 1/2 cup of cottage cheese

Vegetables  2 to 3 servings

 1/2 cup cooked or 1 cup raw
vegetable
 2 cups salad greens
 1 cup vegetable or tomato juice

Fats  2 to 4 servings

 10 peanuts
 2 Tbsps. cream cheese, avocado, or low calorie salad dressing
 1 tsp oil, margarine, mayonnaise, or butter
 1 Tbsp salad dressing

Sweets and Desserts 1 to 3 servings per week

 1/8 of a pie
 1/2 cup ice cream
 3-inch pastry
 1/2 cup pudding,
 2 small cookies.

Too muchToo much sweets and dessert can aggravate skin problems, like pimples.

Water and Beverages 6 - 8 glasses (240 ml each)

Do you include food from the different food in your daily meal?