21SFH19-SFH_Module 2 - Building of healthy lifestyles for better future.pdf

Course Outcomes:
At the end of this course, you will be able to:
CO# Course Outcome
Bloom’s
Level
1 Demonstrate the knowledge of health and wellness. 2
2 Maintain a balanced good health for positive mindset. 3
3
Inculcate and develop the healthy lifestyle habits for good
health.
3
4
Follow innovative & positive methods to avoid risks from
harmful habits in campus & outside the campus.
3
2
Dept. of ME, JSSATE, Bengaluru
Scientific Foundations of Health

Bloom’s Learning Levels - Revised
3

Bloom’s Taxonomy- Revised
4

POs->
COs
PO1 PO2 PO3 PO4 PO5 PO6 PO7 PO8 PO9 PO10 PO11 PO12
CO1 -- -- -- -- -- 3 2 2 -- -- -- 3
CO2 -- -- -- -- -- 3 2 2 -- -- -- 3
CO3 -- -- -- -- -- 3 2 2 -- -- -- 3
CO4 -- -- -- -- -- 3 2 2 -- -- -- 3
Avg. -- -- -- -- -- 3 2 2 -- -- -- 3
Mapping of COs with POs
5

Program Outcomes
• PO1. Engineering knowledge: Apply the knowledge of mathematics,
science, engineering fundamentals, and an engineering specialization to
the solution of complex engineering problems.
• PO2. Problem analysis: Identify, formulate, review research literature,
and analyze complex engineering problems reaching substantiated
conclusions using first principles of mathematics, natural sciences, and
engineering sciences.
• PO3. Design/development of solutions: Design solutions for complex
engineering problems and design system components or processes that
meet the specified needs with appropriate consideration for the public
health and safety, and the cultural, societal, and environmental
considerations.
• PO4. Conduct investigations of complex problems: Use research-based
knowledge and research me thods including design of experiments,
analysis and interpretation of data, and synthesis of the information to
provide valid conclusions.
6

Program Outcomes
• PO5. Modern tool usage: Create, select, and apply appropriate
techniques, resources, and modern engineering and IT tools
including prediction and modeling to complex engineering
activities with an understanding of the limitations.
• PO6. The engineer and society: Apply reasoning informed by the
contextual knowledge to assess societal, health, safety, legal and
cultural issues and the consequent responsibilities relevant to the
professional engineering practice.
• PO7. Environment and sustainability: Understand the impact of
the professional engineering solutions in societal and
environmental contexts, and demonstrate the knowledge of, and
need for sustainable development.
• PO8. Ethics: Apply ethical principles and commit to professional
ethics and responsibilities and norms of the engineering practice.
7

Program Outcomes
• PO9. Individual and team work: Function effectively as an
individual, and as a member or leader in diverse teams, and in
multidisciplinary settings.
• PO10. Communication: Communicate effectively on complex
engineering activities with the engineering community and with
society at large, such as, being able to comprehend and write
effective reports and design documentation, make effective
presentations, and give and receive clear instructions.
• PO11. Project management and finance: Demonstrate knowledge
and understanding of the engineering and management principles
and apply these to one’s own work, as a member and leader in a
team, to manage projects and in multidisciplinary environments.
• PO12. Life-long learning: Recognize the need for, and have the
preparation and ability to engage in independent and life-long
learning in the broadest context of technological change.
8

Program Specific Outcomes - ME
• PSO1: Apply the acquired knowledge in design,
thermal, manufacturing and interdisciplinary areas
for solving industry related problems.
• PSO2: Solve complex Mechanical Engineering
problems using appropriate software tools.
9

Program Specific Outcomes – R & A
• PSO1: Gain knowledge and acquire skills to develop
automated systems for industrial / societal
applications.
• PSO2: Automate processes / systems within realistic
constraints.
10

Module - 2
Building of healthy lifestyles for better future
11
• Developing a healthy diet for good health:
• A healthy diet is a diet that maintains or improves overall
health.
• It provides our body with essential nutrition: fluid,
macronutrients such as protein, micronutrients such as
vitamins, and adequate fibre and food energy.
• A healthy diet helps to protect against malnutrition in all its
forms, as well as non-communicable diseases (NCDs), including
such as diabetes, heart disease, stroke and cancer.
• Unhealthy diet and lack of physical activity pose risks to health.

Module - 2
12
• What prevents us from following a healthy diet?
• Increased production of processed foods, rapid urbanization
and changing lifestyles.
• Used to consume foods that are high in energy, fats, free sugars
and salt/sodium.
• Many people do not eat enough fruit, vegetables and other
dietary fibre such as whole grains.
• Varying individual characteristics (e.g. age, gender, lifestyle and
degree of physical activity), cultural context, locally available
foods and dietary customs.

Module - 2
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• Healthy diet for infants:
• Infants should be breastfed exclusively during the first 6
months of life.
• From 6 months of age, breast milk should be complemented
with a variety of adequate, safe and nutrient-dense foods.
• Salt and sugars should not be added to complementary foods.

Module - 2
14
• Healthy diet for adults:
• Fruit, vegetables, legumes (e.g. lentils and beans), nuts and
whole grains (e.g. unprocessed maize, millet, oats, wheat and
brown rice).
• At least 400 g (i.e. five portions) of fruit and vegetables per day
excluding potatoes, sweet potatoes, cassava and other starchy
roots.
• Less than 10% of total energy intake from free sugars (all sugars
added to foods or drinks by the manufacturer, cook or
consumer, as well as sugars naturally present in honey, syrups,
fruit juices and fruit juice concentrates).

Module - 2
15
• Healthy diet for adults:
• Less than 30% of total energy intake from fats.
• Unsaturated fats (found in fish, avocado and nuts, and in
sunflower, soybean, canola and olive oils) are preferable to
saturated fats (found in fatty meat, butter, palm and coconut
oil, cream, cheese, ghee and lard).
• Industrially-produced trans-fats (baked and fried foods, pre-
packaged snacks and foods - frozen pizza, pies, cookies,
biscuits, wafers, etc.) are not part of a healthy diet and should
be avoided.
• Less than 5 g of salt (equivalent to about one teaspoon) per
day. Salt should be iodized.

Module - 2
16
• Diet for elderly people:
• Include nutrient rich foods to enable them to be fit and active.
• Need more of vitamins and minerals to be healthy and active.
• Calcium rich foods like dairy products (low fat), milk (toned)
and green leafy vegetables should be included in the daily diet
to maintain bone health, so as to prevent osteoporosis and
bone fractures.
• Consume pulses, toned milk, egg-white etc. in good quantities
as they are rich in proteins.
• Should cut down the use of saturated fats, sweets, oily food,
salt and sugar level.
• Use of ghee, oil, butter should be completely avoided. Also,
spicy food is to be avoided.

Module - 2
17
• Nutritional guidelines for good health and well beingness:
• Nutrition is the biochemical and physiological process by which
a living creature uses food to support its life.
• Guidelines:
• Limit sugary drinks – consume butter milk, tender coconut
water, home made malts, etc. (Coffee/Tea?)
• Eat nuts and seeds - Nuts and seeds are incredibly nutritious.
and are packed with protein, fiber, and a variety of vitamins
and minerals.
• A research study reveals that a low intake of nuts and seeds
was potentially linked to an increased risk of death from heart
disease, stroke, or type 2 diabetes.

Module - 2
18
• Avoid ultra-processed foods – contain ingredients that are
significantly modified from their original form.
• Contain additives like added sugar, highly refined oil, salt,
preservatives, artificial sweeteners, colors, and flavors as well.
• Examples include:
• snack cakes
• fast food
• frozen meals
• canned foods
• chips

Module - 2
19
• Eat fatty fish - Fish is a great source of high-quality protein and
healthy fat (salmon).
• Studies show that people who eat fish regularly have a lower
risk for several conditions, including heart disease, dementia,
and inflammatory bowel disease.
• Get enough sleep - Poor sleep can drive insulin resistance, can
disrupt your appetite hormones, and reduce your physical and
mental performance.
• May lead to wait gain and obesity.
• Stay hydrated - Staying hydrated helps ensure that your body is
functioning optimally and that your blood volume is sufficient.
• Drinking water is the best way to stay hydrated, as it’s free of
calories, sugar, and additives.

Module - 2
20
• Avoid bright lights before sleep – Exposing to bright light —
which contain blue light wavelengths — in the evening, may
disrupt your production of the sleep hormone melatonin.
• Avoid digital screens for 30 minutes to an hour before going to
bed.
• Take vitamin D if you’re deficient - Vitamin D inadequacies are
not imminently harmful, maintaining adequate vitamin D levels
can help to optimize your health by improving bone strength,
reducing symptoms of depression, strengthening your immune
system, and lowering your risk for cancer.
• Get moving – Activities such as aerobic and other cardio
related remove fat that builds up in the body. Reduced belly
fat may lead to major improvements in your metabolic health.

Module - 2
21
• Nurture your social relationships - Social relationships — with
friends, family, and loved ones you care about — are important
not only for your mental well-being but also your physical
health.
• Studies show that people who have close friends and family are
healthier and live much longer than those who do not.
• Meditate - Stress has a negative effect on your health.
• Blood sugar levels, food choices, susceptibility to sickness,
weight, fat distribution, and more are affected by the stress.
• Meditation has scientific evidence to support its use for stress
management and improving health.
• If you’re trying to live a healthier life, do not just focus on the foods
you eat. Exercise, sleep, and social relationships are also important.

Module - 2
22
• Obesity and overweight disorders and its
management:

Module - 2
23
management:
• Obesity is a complex disease involving an excessive amount of
body fat (abnormal or excessive fat accumulation).
• Obesity isn't just a cosmetic concern. It's a medical problem
that increases the risk of other diseases and health problems,
such as heart disease, diabetes, high blood pressure and
certain cancers.
• Obesity results from inherited, physiological and environmental
factors, combined with diet, physical activity and exercise
choices.
• A healthier diet, increased physical activity and behavior
changes can help you lose weight. Prescription medications are
additional options for treating obesity.

Module - 2
24
management:
• A measure of obesity is BMI (weight in kg divided by square of
height in metres).
BMI Weight status
Below 18.5 Underweight
18.5-24.9 Normal
25.0-29.9 Overweight
30.0 and higher Obesity

Module - 2
25
• Eating disorders - proper exercises for its
maintenance:
• Eating disorders (ED) are the most common psychiatric
disorders afflicting young people and contribute to great
detriments in psychological, social, and physical health.
• Eating disorders include anorexia nervosa, a form of self-
starvation; bulimia nervosa, in which individuals engage in
repetitive cycles of binge-eating alternating with self-induced
vomiting or starvation.
• Eating disorders are believed to result from a combination of
biological vulnerability, environmental, and social factors.

Module - 2
26
• Eating disorders - proper exercises for its
maintenance:
• Ditch the diet: Eat more whole, unprocessed foods, such as
fruits, vegetables, and whole grains, and moderate your intake
of treats rather than excluding them from your diet altogether.
• Avoid skipping meals
• Practice mindfulness
• Stay hydrated
• Try yoga
• Clean out the kitchen
• Eat breakfast every day
• Get enough sleep
• Increase your protein intake & Plan your meals

Module - 2
27
• Fitness components for health:
• What components of fitness are needed for good health?
• Body fat composition: Refers to the amount of fat on your
body (what your body is made up of – fat, muscle, tissue, etc.)
• The type of food we eat, the amount of exercise and activity
we get each day and how much sleep we get can have a very
beneficial or negative impact on your body composition.
• Flexibility: Our body’s ability to bend, stretch, and move and
the range of motions we have at our joints.
• How flexible you are in your legs and lower back?
• Stand up straight, then bend down and touch your toes…

Module - 2
28
• Muscular strength: The “power” that helps you to lift and carry
heavy objects.
• Without muscular strength, your body would be weak and
unable to keep up with the demands placed upon it.
• The way to increase strength is to train with heavy weights,
working in the 4 – 6 or 12 – 15 rep ranges. The heavier the
weight, the fewer reps you should perform!
• Muscular endurance: Your muscles’ ability to do an exercise
over and over again repeatedly.
• A common way to measure muscular endurance is through a
pushup or curl-up (or sit-up) test.
• Cardiorespiratory endurance.

Module - 2
29
• Muscular Strength = How Much
vs.
• Muscular Endurance = How Many

Module - 2
30
• Cardiorespiratory (vascular) endurance: The ability of our
heart and lungs to get oxygen from the air, put it into our blood
to keep our body moving.
• Cardiovascular System is what helps us to do activities such as
run, swim, jog, jump rope, and lots of other activities.
• The main test use to measure Cardiovascular Endurance in PE
Classes is the Mile Run or the Pacer Test.

Module - 2
31
• Wellness and physical function:
• Wellness is a common concept that is often mentioned in the context
of health.
• The WHO defines wellness as “the optimal state of health of
individuals and groups.
• Wellness has two concerns:
• The achievement of individuals’ fullest potentials - physically,
psychologically, socially, spiritually and economically.
• Carrying out individuals’ expectation in the family, community, place
of worship, workplace and other settings.
• Physical wellness consists of recognizing the need for physical
activity, healthy foods, and sleep, as well as preventing illness and
injury or managing chronic health conditions.
• Mental wellness….
• Social well-beingness..

21SFH19-SFH_Module 2 - Building of healthy lifestyles for better future.pdf

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21SFH19-SFH_Module 2 - Building of healthy lifestyles for better future.pdf