2. Grade 8 Health-Life Style Diseases
Part A
There are many contributors to a person’s health and lifestyle. Nutrition, exercise, drug use and sun exposure
are four areas discussed within this report. Survey questions were answered by an anonymous subject
(referred to as Ms B). Ms. B is a female, between 40-50 years of age. She works 40 hours a week as an office
worker. This report aims to show the aspects of Ms. B’s health regime which are adequate and the areas which
may need review.
Nutrition is a major contributor to a person’s health and wellbeing. A person should consume a
minimum of 2 serves of fruit and 5 serves of vegetables per day. Ms B, stated that she would usually eat 2 to
3 servings of vegetables, 1 to 2 servings of fruit and most day’s would only drink 3 to 4 glasses of water. For
an adult woman to function at their best, 2 litres of water is needed. Although Ms. B responded that she
attempted to eat healthily she should increase her fruit and vegetable servings and her water intake could be
improved.
Exercise is also a big factor in how healthy a person can be. Experts have previously recommended 15
to 30 minutes of exercise a day. Recently this has been revised to be a minimum of 2 ½ hours of moderate
aerobic activity or 1 ¼ of high intensity activity a week. They also now recommend to do at least 2 muscle
strengthening activities a week. Ms. B has said that the only real exercise she does is walking the dog every
second day. She is also trying to improve by aiming to do 10,000 steps a day, although at the moment only
averages 6,000. This shows she does not yet do the required amount of exercise however is attempting to
improve. Whilst she will reach the recommended 2 ½ hours a week, she would benefit from some muscle
strengthening activities.
Drug usage affects our bodies in different ways. The type of drug, the amount taken and the length
of time it is taken for will all cause varying consequences. Although prescription drugs are taken to improve
our health, they can also have a negative impact. Ms. B seems to have a bad past with drug usage, she also
seems to be dramatically better now. A history of smoking and experimenting with marijuana can still affect
someone’s health in later life. Ms. B said she drank 1-2 glasses of wine a week maximum, which is quite a
moderate intake. Some specialists even say a glass of red wine a day may decrease your chances of developing
cancer, and can even help slow the heart ageing.
Sun exposure plays an important role in our health. Ultraviolet radiation, emitted by the sun, is the
best source of vitamin D. In Tasmania, only a few minutes of sun is needed in summer. However, in winter UV
levels decrease meaning around 2-3 hours a week is required. Ms. B gets little sun, especially during winter.
She now uses adequate amounts of sunscreen although she never used to. She has indicated that she often
got sunburned as a child. This can have serious implications even now. She could develop a melanoma and
would be well advised to start a skin check system to ensure early detection of these conditions. It also
appears that she does not receive enough vitamin D. This means her bones could grow weaker. Vitamin D
deficiently has also been linked to cardiovascular disease and sometimes cancer. A solution to her problem
would be to take some Vitamin D supplements.
In conclusion, although Ms. B appears to be happy and healthy there are multiple changes she could
adopt that could help improve her health. A regular exercise routine incorporating outdoor time in the sun
would assist improving her physical fitness as well as her vitamin D levels. Her diet appears not unhealthy,
but would benefit from additional vegetables and water intake. Overall, she has a good understanding of
what is needed to maintain a healthy lifestyle - she may just need to focus a bit more attention on some
areas.
3. Part B
In order to improve my nutrition, I should consume more fruit, vegetables and increase my water intake. I do
an average of 11 hours of exercise per week. This includes running, jumping and core body training. I have
never used drugs. Due to my fair skin, I am prone to sunburn and must insure to use sunscreen. My team
sports provide me with sufficient Vitamin D exposure via sunlight. I feel that my overall heath is above average
for my age group.
Part C
http://authoritynutrition.com/how-much-water-should-you-drink-per-day/
http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/in-depth/water/art-20044256
http://www.abc.net.au/science/articles/2012/11/20/3633741.htm
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Water_a_vital_nutrient
http://www.webmd.com/fitness-exercise/features/getting-enough-exercise
http://www.hsph.harvard.edu/nutritionsource/physical-activity-guidelines/
http://www.mayoclinic.org/healthy-living/fitness/expert-answers/exercise/faq-20057916
http://www.healthyandfitmagazine.com/2010/11/when-is-exercise-too-much/
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Sunburn_explained
http://www.skincancer.org/prevention/sunburn
http://www.webmd.com/food-recipes/vitamin-d-deficiency
http://www.localhealth.com/article/cognitive-impairment
http://www.cdc.gov/physicalactivity/everyone/guidelines/adults.htmlH
http://www.sunsmart.com.au/
http://www.healthcentral.com/heart-disease/c/215658/161148/benefits-champagne/
Nutrition:
Q1: How many fruit and veg do you eat a day?
A: l I try to include as many as I can at lunch and at dinner. Most days I would have 2 to 3 servings of vegetables and
1 to 2 fruit.
Q2: How much water do you drink a day?
A: Usually 2 to 3 glasses
Q3: Would you consider your meals healthy?
A: In the most part they are. I probably have 1 unhealthy meal per week (take away).
Exercise:
Q1. How much exercise do you do a week?
A: Not much. About a month ago I brought myself a pedometer and my goal is to do 10,000 steps per day. I am
currently averaging 6,000. Other than that I can’t seem to find time for more exercise.
4. Q2. Do you find a spare 30 minutes per day to do exercise on a regular basis?
A: Not usually I manage to walk the dog for ½ hour every second day. My other exercise is just doing the things
which need to be done on a daily basis.
Q3. Do you consider this strenuous?
A: No, I would call my exercise hectic but not strenuous.
Drug use
Q1: How much alcohol do you drink per week?
A: At the most 1 to 2 glasses of wine, but not every week.
Q2: Have you ever taken drugs?
A: I think everyone has taken prescription drugs. When I was in my twenties I experimented with marijuana.
Q3: Do you smoke?
A: I have given up, but yes I did from the age of 20 for about 20 years
Sun Exposure
Q1: How much sun do you get per day?
A: Not much, probably 30 minute’s tops but less during winter. I work in an office and by the time I get home it is
usually dark.
Q2: Do you wear sunscreen?
A: Only if I am planning to be in the sun for an extended time. For instance, sailing, fishing or attending a school
carnival.
Q3: Do you get sunburn frequently?
A: No I don’t anymore. When I was young I would frequently be sunburned during summer.
Q4: Do you regularly check for melanoma?
A: Yes, but I don’t get a doctors opinion.
