HEALTH AND LIFESTYLE DISORDERS

Unit : 1

🔶 1. Introduction to Health and Lifestyle Disorders

🩺 Definition of Health (as per WHO):

“Health is a state of complete physical, mental, and social well-being, and not merely the
absence of disease or infirmity.”

This definition emphasizes that health is not just about avoiding illness but involves holistic
well-being.

🧬 What Are Lifestyle Disorders?

Lifestyle disorders (also known as non-communicable diseases – NCDs) are diseases that
are primarily caused due to the way people live their life—involving poor dietary habits,
lack of physical activity, excessive stress, tobacco or alcohol use, and poor sleep.

📌 Definition of Lifestyle Disorders:

“Lifestyle disorders are diseases linked with the way a person or group of people lives,
including conditions like obesity, type 2 diabetes, cardiovascular diseases, hypertension, and
certain cancers.”

They are not caused by infections or pathogens, but rather by unhealthy behaviors and
habits practiced over time.

🧠 Key Features of Lifestyle Disorders:

Feature Explanation
Cannot be
Non-communicable spread from
person to person
 Feature Explanation
Develop
gradually and
Chronic
last for a long
time
Rooted in habits
like poor diet,
Lifestyle-linked
smoking,
inactivity
Can be avoided
or controlled by
Preventable
modifying
lifestyle
Great Ayush! Let’s now go into detail on the Types of Common Health
and Lifestyle Disorders, focusing on:

• ✅ Diabetes
• ✅ Cancer
• ✅ Atherosclerosis
• ✅ Obesity

Each of these will be explained step-by-step with:

• Definition
• Causes/Risk Factors
• Symptoms
• Types (if applicable)
• Complications
• Prevention & Management

✅ 1. Diabetes Mellitus
🔹 Definition:

A chronic metabolic disorder characterized by high blood glucose levels

(hyperglycemia) due to inadequate insulin production or ineffective insulin
usage.

🔹 Types of Diabetes:
Type Description
Autoimmune destruction of insulin-producing beta cells of
Type 1
the pancreas. Requires insulin injection.
 Feature Explanation
Body becomes resistant to insulin or doesn’t produce
Type 2
enough. Mostly lifestyle-related.
Occurs during pregnancy; increases risk of type 2 diabetes
Gestational
later.

🔹 Causes/Risk Factors:

• Sedentary lifestyle
• Obesity
• High sugar intake
• Genetics
• Age > 45 years
• High blood pressure

🔹 Symptoms:

• Frequent urination (polyuria)

• Excessive thirst (polydipsia)
• Fatigue
• Blurred vision
• Slow healing of wounds

🔹 Complications:

• Heart disease
• Kidney failure
• Neuropathy (nerve damage)
• Eye damage (retinopathy)
• Foot ulcers/amputations

🔹 Prevention and Management:

• Low sugar, high-fiber diet

• Regular exercise
• Stress reduction
• Medication or insulin (if prescribed)
• Regular blood sugar monitoring

✅ 2. Cancer
 Feature Explanation
🔹 Definition:

A group of diseases characterized by uncontrolled growth and spread of

abnormal cells in the body.

🔹 Common Types:

• Lung Cancer (linked to smoking)

• Breast Cancer (genetic, hormonal)
• Prostate Cancer
• Colon Cancer
• Oral Cancer (tobacco/alcohol use)
• Skin Cancer (UV exposure)

🔹 Causes/Risk Factors:

• Smoking and alcohol

• Genetic mutations
• Exposure to radiation
• Environmental toxins
• Poor diet (processed meats, low fiber)
• Infections (e.g., HPV, Hepatitis B)

🔹 Symptoms:

• Unexplained weight loss

• Fatigue
• Persistent pain or lumps
• Changes in skin or moles
• Unusual bleeding or discharge

🔹 Complications:

• Organ failure
• Metastasis (spread to other organs)
• Pain and psychological stress
• Treatment side effects (chemo, radiation)
 Feature Explanation

🔹 Prevention and Management:

• Avoid tobacco and alcohol

• Regular screenings (mammograms, colonoscopy)
• Healthy diet and exercise
• Vaccination (HPV, Hepatitis B)
• Surgery, chemotherapy, radiation, immunotherapy

✅ 3. Atherosclerosis
🔹 Definition:

A condition where the arteries become narrowed and hardened due to the
buildup of plaque (fatty deposits) on their inner walls.

🔹 Causes/Risk Factors:

• High LDL cholesterol (bad cholesterol)

• High blood pressure
• Smoking
• Diabetes
• Obesity
• Lack of physical activity

🔹 Symptoms:

Often asymptomatic until a major artery is blocked, leading to:

• Chest pain (angina)

• Breathlessness
• Leg pain (if peripheral arteries are blocked)
• Stroke or heart attack in advanced cases

🔹 Complications:

• Coronary artery disease

• Heart attack
• Stroke
• Peripheral artery disease
 Feature Explanation
• Kidney damage

🔹 Prevention and Management:

• Diet low in saturated fats and cholesterol

• Exercise
• Quitting smoking
• Managing diabetes and hypertension
• Statins or blood pressure medications

✅ 4. Obesity
🔹 Definition:

A condition characterized by excessive accumulation of body fat, usually

defined by BMI ≥ 30 kg/m².

🔹 Types of Obesity:
Type Description
Android (Apple-shaped) Fat around abdomen – higher heart risk
Gynoid (Pear-shaped) Fat around hips/thighs – less risky
Childhood Obesity Often continues into adulthood

🔹 Causes/Risk Factors:

• High-calorie diet
• Sedentary lifestyle
• Genetics
• Emotional stress
• Hormonal imbalance (e.g., hypothyroidism)

🔹 Symptoms:

• Excess weight
• Breathlessness with exertion
• Fatigue
• Low self-esteem
 Feature Explanation
• Joint and back pain

🔹 Complications:

• Diabetes type 2
• Heart disease
• Hypertension
• Sleep apnea
• Fatty liver disease
• Some cancers

🔹 Prevention and Management:

• Balanced low-calorie diet

• Portion control
• Daily exercise (30–60 minutes)
• Behavioral therapy
• Bariatric surgery (in extreme cases)

📊 Summary Table:
Main Major
Disorder Key Cause Prevention
Symptoms Risk
Fatigue, Kidney,
Insulin Healthy diet,
Diabetes thirst, eye, heart
resistance exercise
urination damage
Weight loss, Organ Avoid
Genetic +
Cancer lumps, damage, tobacco,
environmental
fatigue death screening
Heart
Chest pain, Control
Atherosclerosis Plaque buildup attack,
stroke cholesterol
stroke
Diabetes, Diet,
High calorie Weight gain,
Obesity heart physical
intake fatigue
disease activity

Would you like diagrams for any of these (e.g., BMI chart, cancer stages,
arterial plaque buildup)?
Shall we continue to the next topic like factors contributing to lifestyle
disorders?
 Feature Explanation

🔄 Common Examples of Lifestyle Disorders:

Disorder Description
Diabetes Type 2 Due to insulin resistance from obesity and poor diet
Hypertension Caused by stress, high-sodium diet, lack of exercise
Atherosclerosis Narrowing of arteries due to fat/cholesterol buildup
Obesity Excess body fat caused by over-eating and inactivity
Certain Cancers Linked to smoking (lung), alcohol (liver), etc.

📈 Global and Indian Scenario:

• According to WHO, lifestyle diseases account for 71% of all global deaths.
• In India, diseases like diabetes, cardiovascular conditions, and obesity are rising
rapidly, especially in urban areas.
• Sedentary lifestyle, fast food, and stress are key contributors.

🌱 Importance of Understanding Lifestyle Disorders:

• Early diagnosis and lifestyle correction can prevent complications and mortality.
• Understanding them helps in health promotion, policy-making, and public
awareness.
• Encourages personal responsibility for health and well-being.

Absolutely, Ayush! This is a crucial theoretical and practical topic, often asked in 15–20
mark questions.

We will divide this into two major sections:

🧩 Part A: Factors Contributing to Health and Lifestyle Disorders

Lifestyle disorders result from multiple interlinked factors—behavioral, environmental,
physiological, and psychological. Here's a breakdown:
✅ 1. Poor Dietary Habits

• High consumption of junk food, sugar, refined carbs, and saturated fats.
• Low intake of fruits, vegetables, whole grains, and fiber.
• Leads to: Obesity, diabetes, cardiovascular disease.

✅ 2. Physical Inactivity

• Sedentary jobs, excessive screen time, lack of regular physical exercise.

• Reduces metabolic rate, increases fat storage.
• Leads to: Obesity, insulin resistance, poor heart health.

✅ 3. Stress and Mental Health

• Chronic stress increases cortisol levels → promotes fat accumulation.

• Leads to emotional eating, insomnia, smoking or alcohol abuse.
• Causes: Hypertension, depression, weakened immunity.

✅ 4. Smoking and Alcohol Consumption

• Smoking causes lung cancer, atherosclerosis, and COPD.

• Alcohol damages liver, heart, and causes weight gain.
• Both are major risk factors for cancer and organ failure.

✅ 5. Sleep Deprivation

• Less than 6–7 hours/night impairs glucose metabolism.

• Increases appetite and reduces energy levels.
• Leads to: Obesity, depression, diabetes.

✅ 6. Genetic and Hereditary Factors

• Family history of diabetes, obesity, or hypertension increases individual risk.

• Genes + environment = higher probability of lifestyle disorders.

✅ 7. Environmental and Socioeconomic Factors

• Urban lifestyle = fast food, limited activity, pollution.

 • Low income groups may depend on cheap, processed foods.
• Lack of awareness also plays a role.

✅ Summary Table:
Factor Contribution
Poor diet Causes fat gain, cholesterol rise, diabetes
Inactivity Slows metabolism, increases obesity
Stress Affects hormones, appetite, BP
Smoking/alcohol Directly linked to major NCDs
Sleep loss Impairs insulin, raises cravings
Genes Inherited risks increase likelihood
Environment Urban lifestyle encourages poor habits

🍽 Part B: The Food Pyramid, Components of Nutrition & Label

Reading

🍱 1. The Food Pyramid (Balanced Diet Structure)

A food pyramid is a visual representation of how much of each food group we should
consume daily for optimal health.
🧱
Structure (from bottom to top):

1. Base (Daily, large portions)

🍞 Grains: Whole wheat, rice, oats — provide complex carbohydrates.
2. 2nd Level
🥦 Fruits & Vegetables: Rich in vitamins, minerals, and fiber.
3. 3rd Level (Moderate)
🥛 Dairy, 🥚 Protein: Milk, curd, cheese, lean meat, eggs, legumes.
4. Top (Use Sparingly)
🍰 Fats, Oils, Sugars: Use very little — high calories, low nutrition.

✅ 2. Major Components of Nutrition

🧬
a) Carbohydrates

• Main source of energy (60–65%)

• Sources: Rice, wheat, maize, potatoes, fruits
• Types:
o Simple carbs: sugar, white bread (spike blood glucose)
o Complex carbs: whole grains, legumes (slower digestion)
✅ b) Fiber (Roughage)
• Indigestible part of plant food.
• Aids digestion, prevents constipation, lowers cholesterol.
• Sources: Fruits, veggies, bran, oats, legumes.

✅ c) Proteins
• Build and repair body tissues, enzymes, hormones.
• Should be 10–15% of diet.
• Sources:
o Animal: meat, fish, eggs, milk
o Plant: pulses, soybeans, nuts

✅ d) Fats

• Source of energy, helps in vitamin absorption.

• Should be ≤ 30% of total intake.
• Types of fats:

Type Source Health Effect

Saturated fat Butter, ghee, red meat Raises bad cholesterol
Unsaturated fat Olive oil, nuts, fish Good for heart
Trans fat Packaged snacks, fried foods Very harmful
✅
e) Vitamins and Minerals

• Micronutrients, required in small quantities.

• Vitamins A, B-complex, C, D, E, K.
• Minerals: Iron, calcium, iodine, zinc, etc.
✅
f) Water

• Essential for digestion, temperature control, waste removal.

• At least 2–3 liters/day recommended.

🏷 3. Food Label Reading

Being able to read a food label helps in choosing healthier options. Focus on:

Label Item What to Look For

Serving size Know the quantity used for calculation
Calories Total energy per serving
Total fat Keep saturated & trans fats low
Sugars Less is better, especially added sugars
Fiber Aim for high fiber content
 Label Item What to Look For
Protein More is good for growth & repair
Sodium (salt) Keep < 1500–2300 mg/day

✅ Look for terms like:

• “Low fat” (≤3g fat/100g)

• “Sugar-free” (<0.5g sugar/serving)
• “High fiber” (≥5g/serving)

Unit : 2

🧠 Stress and Anxiety Disorders: Understanding and Management

🔷 1. Understanding Stress and Anxiety

✅
Stress

Stress is the body’s physical, mental, and emotional reaction to any demand or change that
requires an adjustment or response.

• It’s a normal physiological response to threats or pressure.

• Short-term stress can be useful (e.g., to meet a deadline).
• Chronic stress, however, is harmful to both mind and body.

✅
Anxiety

Anxiety is a persistent feeling of worry, nervousness, or fear, often without a clear trigger.

• Can occur with or without a stressor.

• When excessive or prolonged, it becomes an anxiety disorder.

🧠 How They Affect Health:

Impact Area Examples
Physical Headache, high BP, heart disease, ulcers
Emotional Mood swings, anger, crying, sadness
Behavioral Overeating, smoking, alcohol, social withdrawal
Cognitive Poor focus, memory issues, irrational fears
🔷 2. Types of Stress
Type Description
Acute Stress Short-term, immediate reaction to a threat (e.g., exam stress)
Episodic Acute Frequently occurring acute stress (e.g., always running late, crisis
Stress mindset)
Long-term pressure or trauma (e.g., poverty, toxic job, childhood
Chronic Stress
abuse)

🔷 3. Types of Anxiety and Related Disorders

Disorder Features
Generalized Anxiety Disorder
Persistent, excessive worry about everyday matters
(GAD)
Panic Disorder Sudden panic attacks with chest pain, dizziness
Social Anxiety Disorder Fear of being judged or embarrassed in social settings
Obsessive Compulsive Disorder Repetitive thoughts (obsessions) and behaviors
(OCD) (compulsions)
Post-Traumatic Stress Disorder
Anxiety after a traumatic event
(PTSD)
Phobias Irrational fears (e.g., heights, spiders)

🔷
✅
4. Depression and Sleep Disorders
Depression:

A mood disorder marked by persistent sadness, hopelessness, and loss of interest.

• Linked to brain chemical imbalance and chronic stress.

• Can co-exist with anxiety.

Symptoms:

• Fatigue, low energy

• Loss of appetite or overeating
• Suicidal thoughts
• Withdrawal from activities
✅
Sleep Disorders (Often caused or worsened by stress)
Type Description
Insomnia Difficulty falling or staying asleep
Sleep apnea Breathing interruption during sleep
Restless Leg Syndrome Urge to move legs, disrupting sleep
Nightmares/night terrors Often trauma-related or anxiety-driven
🔷 5. Identifying Stress Triggers

Stress triggers (also called stressors) can be:

Type Examples
Physical Noise, pollution, illness, injury
Emotional Relationships, loss, trauma
Cognitive Negative thinking, perfectionism
Social Peer pressure, public speaking, social media
Environmental Exams, work deadlines, financial problems

Self-awareness through journaling, mood tracking, or therapy can help identify these
triggers.

🔷 6. Managing Stress Responses

✅
a) Relaxation Techniques
Technique Description
Inhale slowly → hold → exhale slowly. Calms the nervous
Deep Breathing
system.
Progressive Muscle
Tensing and releasing muscle groups.
Relaxation
Visualization Imagine a peaceful scene or situation.
Yoga Combines movement, breathing, and meditation.
Guided Imagery Audio-based calming storytelling.
✅
b) Mindfulness Practices

Mindfulness means being fully present in the moment without judgment.

Practice Effect
Meditation (mindfulness meditation) Reduces cortisol, improves focus
Body Scan Mentally scanning body parts for tension
Gratitude Journaling Focus on positive things each day
Mindful Walking or Eating Focus completely on the current activity

🧘 Science Behind Mindfulness & Relaxation:

• Activates the parasympathetic nervous system (rest-and-digest mode).

• Reduces cortisol and adrenaline.
 • Enhances brain neuroplasticity and emotional regulation.

🔷 7. Other Stress Management Strategies

Method Benefits
Time Management Reduces deadline pressure
Regular Exercise Releases endorphins (“feel-good” hormones)
Balanced Diet Supports brain function, energy, mood
Therapy/Counseling Professional help to process emotions
Social Support Talking with friends/family relieves stress

✅ 1. Hypertension (High Blood Pressure)

🧠 Definition & Characteristics

Hypertension is a chronic medical condition where the force of blood against the artery
walls is consistently too high, increasing the workload on the heart and blood vessels.

• Normal BP: 120/80 mmHg

• Hypertensive Range: ≥ 140/90 mmHg (Stage 1)
• Known as the “silent killer” – as it shows no symptoms early on.

📌 Types of Hypertension
Type Description
Primary (Essential) No identifiable cause; lifestyle-related
Secondary Caused by underlying condition (e.g., kidney disease, hormonal issues)

⚠ Causes / Risk Factors

Category Factors
Lifestyle High salt intake, obesity, inactivity, stress
Dietary Junk food, low potassium, high saturated fat
Addictions Smoking, alcohol
Medical Kidney problems, diabetes
Others Age > 40, family history, hormonal imbalances
🚨 Symptoms (often appear in advanced stages)

• Headache (usually at the back of the head)

• Dizziness
• Blurred vision
• Nosebleeds
• Chest pain (if heart is involved)
• Fatigue

🔺 Often people remain asymptomatic for years, hence regular BP checks are critical.

🔬 Diagnosis

• Sphygmomanometer: Used to measure BP manually or digitally.

• 24-Hour Ambulatory BP Monitor: Detects fluctuating BP over a day.
• Blood tests: Kidney function, cholesterol, glucose.
• ECG/Echocardiogram: If heart involvement is suspected.

❗ Complications (if unmanaged)

• Heart attack
• Stroke
• Heart failure
• Kidney damage (nephropathy)
• Vision loss (hypertensive retinopathy)
• Aneurysm (artery wall bulge)

✅ Prevention

• Low-sodium, low-fat diet

• Regular physical activity
• Healthy weight maintenance
• Quit smoking and limit alcohol
• Stress reduction (yoga, meditation)

💊 Management & Treatment

Method Examples
Lifestyle changes DASH diet, daily walking, salt <5g/day
Medications Beta-blockers, ACE inhibitors, calcium channel blockers, diuretics
Monitoring Home BP monitors and regular doctor visits
 Method Examples
Stress management Yoga, breathing exercises, therapy

✅ 2. Stroke (Cerebrovascular Accident)

🧠 Definition & Characteristics

A stroke occurs when the blood supply to a part of the brain is interrupted or reduced,
preventing brain tissue from getting oxygen and nutrients. Brain cells begin to die within
minutes.

🧠 Also called a “brain attack”

It is a medical emergency that can cause permanent disability or death.

📌 Types of Stroke
Type Cause Notes
Ischemic Stroke Blood clot blocks brain artery Most common (85%)
Ruptured blood vessel bleeds into
Hemorrhagic Stroke More deadly
brain
Transient Ischemic Attack Mini-stroke with temporary Warning sign of future
(TIA) symptoms stroke

⚠ Causes / Risk Factors

• Uncontrolled Hypertension
• Atherosclerosis (blocked arteries)
• Diabetes
• Smoking and alcohol
• High cholesterol
• Sedentary lifestyle
• Arrhythmia (especially atrial fibrillation)
• Genetic predisposition
• Obesity

🔺 Hypertension is the leading risk factor for stroke.

🚨 Symptoms (FAST Warning Signs)

Use the F.A.S.T. test:

Letter Meaning What to Look For
F Face drooping One side of the face droops or feels numb
A Arm weakness Can’t raise one arm or arm drifts downward
S Speech difficulty Slurred, confused, or unable to speak
T Time to call 108 Immediate emergency care required

Other symptoms:

• Sudden severe headache

• Vision trouble
• Loss of balance or coordination
• Confusion or unconsciousness

🔬 Diagnosis

• CT Scan or MRI: Determines type (ischemic vs hemorrhagic)

• Angiography: Shows blocked vessels
• Blood tests: Clotting factors, glucose
• ECG/Echo: Heart issues if suspected embolism

❗ Complications

• Paralysis (often one-sided)

• Speech and memory loss
• Emotional changes (depression)
• Seizures
• Brain swelling
• Coma or death (in severe cases)

✅ Prevention

• Control hypertension and diabetes

• Stop smoking
• Eat brain-healthy diet (rich in omega-3s, antioxidants)
• Exercise regularly
• Maintain healthy cholesterol
• Avoid excess alcohol
• Take blood-thinning medication (if prescribed)
💊 Management & Treatment
Stage Approach
Emergency Clot-busting drug (tPA) within 3–4.5 hours (for ischemic stroke)
Surgery Clot removal (thrombectomy) or bleeding control
Rehabilitation Speech therapy, physiotherapy, occupational therapy
Long-term meds Anticoagulants, statins, BP control meds
Monitoring Regular BP, sugar, lipid checkups

Unit : 3

💤 Sleep and Mental Health

✅ 1. Importance of Sleep for Physical and Mental Health

🧠 Why is Sleep Essential?

Sleep is a biological process that allows the body and mind to rest, repair, and recharge. It is
not just "resting" time — important physiological and neurological activities happen during
sleep.

🔬 Key Functions of Sleep:

Function Description
Memory Sleep strengthens neural connections, essential for learning and long-
Consolidation term memory.
Hormone Regulates hormones like insulin, ghrelin, leptin, melatonin, cortisol,
Regulation and growth hormone.
Mood Stability Improves emotional processing and reduces irritability.
Immune Support Boosts immune function and resistance to infections.
Cellular Repair Repairs muscle tissues, brain cells, and restores energy.
Detoxification Brain clears out toxins during deep sleep (via glymphatic system).

🧘 Mental Health Benefits of Sleep:

 • Reduces stress and anxiety
• Increases focus, concentration, and creativity
• Enhances decision-making and judgment
• Prevents mood disorders like depression and bipolar disorder

❌ 2. Understanding Sleep Disorders and Their

Consequences
🛌 What are Sleep Disorders?

Sleep disorders are conditions that disrupt the quantity, quality, or pattern of sleep,
causing daytime distress and impairment in functioning.

🔎 Common Types of Sleep Disorders:

Disorder Description
Difficulty falling or staying asleep. Most common, often
Insomnia
stress-related.
Breathing repeatedly stops and starts during sleep (snoring,
Sleep Apnea
gasping).
Narcolepsy Uncontrollable daytime sleepiness and sudden sleep attacks.
Restless Legs Syndrome
Urge to move legs during rest, disturbing sleep.
(RLS)
Abnormal behaviors during sleep – sleepwalking, nightmares,
Parasomnias
night terrors.
Delayed Sleep Phase Falling asleep and waking up later than desired (common in
Disorder teens).

⚠ Consequences of Untreated Sleep Disorders:

✅ Physical Health:

• Obesity and metabolic syndrome

• Type 2 diabetes
• Hypertension and heart disease
• Hormonal imbalance (leptin, cortisol)

✅ Mental Health:

• Anxiety and depression

• Cognitive decline
 • Mood swings, aggression
• Hallucinations (in severe sleep deprivation)
• Suicidal thoughts (in chronic insomnia)

✅ Daily Life Impact:

• Poor academic/work performance

• Accidents (especially in drivers, machine operators)
• Poor immune function

😰 3. Sleep Disturbances Caused by Stress and Anxiety

🔁 Cycle of Stress and Poor Sleep:

1. Stress/Anxiety activates the sympathetic nervous system → makes body alert.

2. ↑ Cortisol (stress hormone) disrupts melatonin production → sleep onset becomes
difficult.
3. Poor sleep leads to increased anxiety, emotional instability, and further stress.
4. This becomes a vicious cycle.

🧠 Psychological Factors Causing Sleep Issues:

Factor Impact on Sleep

Worry/rumination Can delay sleep onset (sleep latency)
Overthinking Increases heart rate and alertness
Nightmares Interrupt deep sleep (REM phase)
Trauma or PTSD Leads to hyperarousal, fear of sleeping

✅ 4. Addressing and Managing Sleep Disturbances

🧘 Lifestyle and Behavioral Approaches (Sleep Hygiene):

Practice Benefits
Maintain a fixed sleep-wake cycle Stabilizes circadian rhythm
Avoid screens 1 hour before sleep Reduces blue light suppression of melatonin
Avoid caffeine/nicotine late in the day Prevents alertness during night
Use bed only for sleep Conditions brain to associate bed with rest
Limit naps to <30 mins Prevents interference with nighttime sleep
 Practice Benefits
Keep room cool, dark, and quiet Promotes better sleep quality

🧘 Relaxation Techniques Before Bedtime:

Technique Description
Progressive Muscle Relaxation
Tense & release muscle groups to relieve body stress
(PMR)
Deep Breathing Calms the nervous system by slowing breathing
Clears intrusive thoughts and anchors mind in the
Mindfulness Meditation
present
Guided Visualization Mentally visiting calming scenes (e.g., beach, forest)
Lowers core body temperature → signals sleep
Warm Bath
readiness

💊 Medical and Therapeutic Interventions:

Method Use
Cognitive Behavioral Therapy for Insomnia Gold standard for chronic insomnia
(CBT-I) treatment
Helps regulate sleep-wake cycle (circadian
Melatonin Supplements
rhythm)
Sedatives (prescription) Used cautiously and short-term
CPAP Machines Used in sleep apnea to maintain airflow
Treats underlying anxiety, depression,
Mental Health Therapy
PTSD

Certainly, Ayush! This is a highly relevant 15–20 mark exam topic under Health and
Lifestyle Disorders, focusing on recognizing and managing mental health conditions,
with a deep dive into Insomnia and Sleep Apnea.

We will organize the answer into two major sections:

✅ PART A: Recognizing and Managing Symptoms of Depression and

Other Mental Health Conditions
🔷 1. Understanding Depression

Depression is a common and serious mood disorder characterized by persistent sadness,

hopelessness, and lack of interest in activities once found enjoyable.

🔍 Common Symptoms of Depression (Recognizable for ≥ 2 weeks):

Category Symptoms
Emotional Persistent sadness, irritability, guilt, worthlessness
Cognitive Poor concentration, negative thoughts, suicidal ideation
Physical Fatigue, changes in sleep/appetite, body aches
Behavioral Withdrawal from family/friends, neglect of duties

🔺 Types of Depression:

• Major Depressive Disorder (MDD)

• Persistent Depressive Disorder (Dysthymia)
• Postpartum Depression
• Seasonal Affective Disorder (SAD)
• Bipolar Depression (Depressive phase)

✅ 2. Other Common Mental Health Conditions

Disorder Key Features
Anxiety Disorders Excessive worry, restlessness, rapid heartbeat
Obsessive-Compulsive Disorder Repetitive thoughts (obsessions) and actions
(OCD) (compulsions)
Panic Disorder Sudden intense fear, palpitations, chest tightness
Post-Traumatic Stress Disorder
Flashbacks, nightmares after trauma
(PTSD)
Bipolar Disorder Mood swings between depression and mania
Psychosis (e.g., schizophrenia) Hallucinations, delusions, disorganized thoughts

🧠 3. Recognizing Warning Signs in Others

• Talking about feeling empty, hopeless, or suicidal

• Withdrawing from activities or loved ones
• Drastic changes in behavior or mood
• Sudden decline in academic or work performance
• Sleep or appetite disturbances
 🛠 4. Management and Support
✅ Self-Help & Lifestyle:
• Regular exercise (boosts endorphins)
• Healthy diet
• Sufficient sleep
• Mindfulness and meditation
• Social support and open communication

✅ Professional Help:

• Psychotherapy (CBT, interpersonal therapy)

• Medication (SSRIs, SNRIs, mood stabilizers)
• Counseling and Support Groups
• Helplines: National Mental Health Helpline (India): 14416 / 1800-599-0019

✅ PART B: Insomnia and Sleep Apnea

🛌 1. INSOMNIA

🔷 Definition:

Insomnia is a sleep disorder where individuals have difficulty falling asleep, staying asleep,
or waking too early and not being able to return to sleep, even when given the opportunity.

🔎 Characteristics:
Feature Description
Onset insomnia Trouble falling asleep
Maintenance insomnia Waking frequently during the night
Terminal insomnia Waking too early and unable to sleep again
Acute Lasts a few days or weeks
Chronic Occurs ≥3 nights/week for ≥3 months

⚠ Causes:
Category Causes
Psychological Anxiety, depression, trauma
Lifestyle Caffeine, screen exposure, irregular sleep schedules
Environmental Noise, temperature, light
Medical Chronic pain, asthma, GERD, medications
 Category Causes
Substance use Alcohol, nicotine, stimulants

🔬 Diagnosis:

• Sleep diary: Record of sleep patterns

• Polysomnography (if needed): Sleep study in lab
• Actigraphy: Wrist-worn device tracking sleep-wake cycles
• Clinical interview: Explore psychological and lifestyle factors

🛡 Prevention and Management:

✅ Sleep Hygiene:

• Maintain regular sleep-wake time

• Avoid screens before bedtime
• No caffeine/nicotine after 6 PM
• Use bed only for sleep
• Create a cool, dark, quiet sleep environment
✅
Therapies:

• CBT-I (Cognitive Behavioral Therapy for Insomnia) – most effective

• Relaxation training – breathing, muscle relaxation, guided imagery
• Light therapy – for circadian rhythm disorders
• Short-term sedatives (under medical guidance)

🔁 Consequences of Untreated Insomnia:

• Memory loss, irritability

• High blood pressure, heart disease
• Risk of depression and accidents
• Poor immunity and concentration

🫁 2. SLEEP APNEA

🔷 Definition:

Sleep apnea is a potentially serious sleep disorder in which breathing repeatedly stops and
starts during sleep, leading to poor oxygen supply to the brain.
📌 Types:
Type Cause
Obstructive Sleep Apnea (OSA) Throat muscles relax → airway collapses
Central Sleep Apnea (CSA) Brain fails to send signals to breathing muscles
Complex Sleep Apnea Syndrome Combination of both OSA and CSA

🔎 Characteristics:

• Loud snoring
• Choking/gasping during sleep
• Morning headaches
• Daytime drowsiness/fatigue
• Memory problems
• Irritability and poor concentration

⚠ Causes and Risk Factors:

Factor Contribution
Obesity Fat deposits block airways
Neck circumference Thicker necks may narrow airways
Male gender Higher prevalence
Age > 40 Throat muscles weaken with age
Alcohol/smoking Relaxes throat muscles or irritates airways
Nasal congestion Difficulty in breathing through the nose

🔬 Diagnosis:

• Polysomnography (Sleep study)

Records brain waves, blood oxygen, breathing, and movements during sleep.
• Home sleep apnea testing (HSAT)
Portable monitors measure breathing and oxygen at home.

✅ Prevention and Treatment:

🛡
Lifestyle Changes:

• Weight loss
• Avoid alcohol and sedatives before bed
• Sleep on the side instead of back
• Treat nasal allergies
✅ Medical Treatment:
• CPAP (Continuous Positive Airway Pressure) – Gold standard
• Oral appliances – to keep airway open
• Surgery – to remove excess tissue (in severe OSA)
• Positional therapy – avoiding sleeping on the back

🔁 Consequences of Untreated Sleep Apnea:

• Hypertension
• Stroke
• Heart disease
• Daytime accidents (microsleep during driving)
• Depression and cognitive decline

Unit : 4

✅ Nutrition and Physical Activity

🧩 Section A: Fundamentals of Healthy Eating for Students

🍎 What Is Healthy Eating?

Healthy eating means consuming a variety of foods in the right proportions to meet the
body's energy and nutritional needs for growth, immunity, cognition, and activity.

🧠 Why Is It Crucial for Students?

Reason Explanation
Growth & Development Students are in a rapid physical and brain development stage.
Concentration & Focus Brain requires glucose, iron, and vitamins to function efficiently.
Immunity Balanced nutrition prevents frequent illnesses.
Academic Performance Poor nutrition = brain fog, fatigue, poor memory.
Mood Regulation Deficiencies in B12, iron, omega-3 linked to anxiety, irritability.
🍽 Key Nutrients Students Need:
Nutrient Role Sources
Carbohydrates Energy for brain & muscles Rice, oats, whole wheat
Proteins Growth and repair Eggs, pulses, dairy
Fats (good fats) Brain development, hormones Nuts, seeds, olive oil
Prevents fatigue & poor Green leafy veggies, jaggery,
Iron
concentration meat
Calcium & Vitamin
Bone growth, mood regulation Milk, sunlight, yogurt
D
Omega-3 Memory, learning Fish, walnuts, flax seeds
Fiber Digestion, toxin removal Fruits, vegetables, grains
Water Hydration and detox 2–3 liters daily

✅ Sample Daily Meal Plan (for a student):

Meal Suggestions
Breakfast Milk + whole wheat toast + fruit
Lunch Roti + sabzi + dal + salad + curd
Snack Fruit + handful of nuts
Dinner Rice + vegetable curry + paneer/egg

🧩 Section B: Importance of Balanced Diet for Physical and Mental

Health

📊 What Is a Balanced Diet?

A balanced diet includes all food groups in the right proportions to provide macronutrients
(carbs, proteins, fats) and micronutrients (vitamins, minerals) along with water and
fiber.

💪 Physical Health Benefits

Benefit Explanation
Strengthens muscles and bones Due to proteins, calcium, vitamin D
Boosts immunity Zinc, vitamin C, and antioxidants from fruits and veggies
Improves digestion Fiber regulates bowel movement
Maintains healthy weight Prevents under/over-nutrition
Enhances energy levels Carbs and B-vitamins convert food into energy
🧠 Mental Health Benefits
Nutrient Mental Benefit
Omega-3 Improves brain function, reduces depression
Iron & B12 Prevents fatigue, brain fog, anxiety
Protein (tryptophan) Precursor to serotonin → boosts mood
Vitamin D Deficiency linked to depression
Hydration Poor hydration affects memory and focus

🧘 Connection to Mental Health Disorders:

• Students with poor nutrition are more likely to experience:

o Poor academic performance
o Low self-esteem
o Depression and anxiety
o Emotional outbursts
o Fatigue and poor sleep

🧩 Section C: Recognizing and Managing Unhealthy Eating Habits

🚩 Common Unhealthy Eating Habits in Students:

Habit Risk
Skipping breakfast Lower energy and concentration
Overeating junk food Obesity, nutrient deficiency
Mindless snacking during study Weight gain, poor digestion
Late-night eating Disrupted sleep cycle
Crash dieting Nutrient deficiencies, weakness
Emotional eating Stress → sugar cravings → guilt → stress cycle

⚠ Signs of Unhealthy Eating:

• Sudden weight changes

• Acne, hair loss, fatigue
• Frequent mood swings
• Poor concentration and sleep issues
• Digestive problems (constipation or bloating)
• Obsessed with calorie counting or body image
🛠 How to Manage Unhealthy Eating Habits:
✅ 1. Awareness & Education
• Learn to read food labels (low sugar, low saturated fats)
• Understand portion sizes and food groups

✅ 2. Time Management
• Plan meals and snacks around study schedule
• Don’t skip meals due to exams or laziness

✅ 3. Healthy Alternatives
Unhealthy Healthy
Chips, samosas Roasted chana, baked snacks
Cold drinks Coconut water, buttermilk
Cakes & chocolates Fruits, dates, dark chocolate (in limit)
✅
4. Mindful Eating

• Avoid eating while watching TV/mobile

• Chew food slowly, focus on taste and fullness
✅
5. Seek Support

• Talk to family or counselors if emotional eating is a concern

• Consult a nutritionist for personalized diet

✅ Topic: Physical Activity — Types, Barriers, and Integration into

Daily Life

🔷 1. Introduction to Physical Activity

Physical activity refers to any bodily movement produced by skeletal muscles that requires
energy expenditure. It includes exercise, sports, and daily movement like walking,
gardening, or household chores.

Benefits include:

• Improved cardiovascular health

• Better muscle strength and flexibility
• Enhanced mental well-being (reduced stress and depression)
• Prevention of obesity, diabetes, hypertension
 • Improved academic performance and concentration

🔷 2. Types of Physical Activities Suitable for Different Fitness Levels

Physical activity is not "one-size-fits-all." It should match a person’s fitness level, age, and
medical condition.

✅ A. Low Fitness Level (Beginners, elderly, obese individuals)

Activity Description Duration
Walking Brisk or slow-paced; low-impact 30–60 mins/day
Stretching/Yoga Improves flexibility, reduces stress 15–30 mins/day
Tai Chi Gentle martial art, improves balance 20 mins/day
Chair Exercises Seated movements for elderly or injured 10–15 mins/day
Household Chores Sweeping, mopping, gardening Daily routine

🟢 Goal: Build a foundation, increase mobility, and prevent injury.

✅ B. Moderate Fitness Level (Teenagers, regular walkers)

Activity Description Duration
Cycling Outdoor or stationary 30 mins, 3–5 times/week
Swimming Full-body workout, joint-friendly 20–40 mins/session
Dancing/Zumba Fun aerobic activity 45 mins, 3x/week
Jogging Improves stamina and heart health 20–30 mins/day
Bodyweight Workouts Squats, pushups, lunges 3–4 sets, alternate days

🟡 Goal: Improve strength, endurance, flexibility, and mental focus.

✅ C. High Fitness Level (Athletes, fitness enthusiasts)

Activity Description
Strength Training Weightlifting, resistance bands
High-Intensity Interval Training (HIIT) Short bursts of intense exercise
Sports Training Basketball, football, martial arts
Running/Sprinting Cardio endurance
CrossFit/Functional Training Combines all major fitness components

🔴 Goal: Optimize performance, build muscle, and push physical limits.

🔷 3. Overcoming Barriers to Physical Activity
Many people want to exercise but struggle due to various obstacles. Here's how to recognize
and overcome them:

🚧 A. Common Barriers
Barrier Examples
Lack of time Busy schedule with studies, job, family
Lack of motivation Feeling lazy or not seeing quick results
Fatigue Mental stress or physical tiredness
Lack of facilities No gym, safe park, or equipment
Body image/self-doubt Fear of being judged in public
Weather Too hot, cold, or rainy days

💡 B. Strategies to Overcome Barriers

Strategy Description
Start Small Even 10–15 mins is better than none
Schedule It Fix a time like brushing teeth – make it routine
Make It Fun Choose enjoyable activities (e.g., dancing, skipping)
Set Realistic Goals Track progress to stay motivated
Find a Workout Buddy Increases accountability and fun
Home Workouts Use YouTube videos or apps, no need for gym
Be Flexible Walk during calls, use stairs instead of lift
Celebrate Small Wins Reward yourself after completing goals

🔷 4. Integrating Physical Activity into Daily Life

You don’t always need a gym or sports ground. Make movement a natural part of your
day.

🔄 Tips for Daily Integration:

Daily Activity How to Add Physical Movement
Morning Routine Do 5 mins of stretching after waking up
Commute Walk or cycle instead of driving
At School/College Take stairs, walk during breaks
At Home Do squats, planks during TV ads
 Daily Activity How to Add Physical Movement
While Studying Take stretch breaks every 45 minutes
Weekends Join group sports, trekking, family dance session
Digital Detox Time Replace screen time with walk or yoga

🧘 Pro Tip: Follow the 3-3-3 Rule

• 3 times a week
• For at least 30 minutes
• Include 3 types: Cardio, Strength, Flexibility

✅ Hepatic Disorders: Ulcers, Cirrhosis, and Fatty Liver

Includes: Characteristics, Causes, Diagnosis, and Prevention

🔷 1. Introduction to Hepatic Disorders

The liver is the largest internal organ and a vital metabolic hub involved in digestion,
detoxification, protein synthesis, and energy storage. Hepatic disorders occur when these
liver functions are compromised due to infection, toxins, fat accumulation, alcohol, or
autoimmunity.

✅ A. PEPTIC ULCERS (Though not a liver disease, ulcers are often

grouped with digestive disorders.)

🔶 1. Definition & Characteristics

Peptic ulcers are open sores that develop on the inner lining of the stomach (gastric ulcer),
upper part of the small intestine (duodenal ulcer), or esophagus.

🔍 Characteristics:

• Burning stomach pain (especially between meals or at night)

• Nausea, bloating
• Indigestion (dyspepsia)
• Weight loss or appetite changes
 • In severe cases: vomiting blood or black stools (bleeding ulcer)

🔺 Causes:
Cause Description
H. pylori infection Bacteria that weakens stomach lining
NSAIDs Overuse of painkillers like ibuprofen, aspirin
Smoking & alcohol Increase stomach acid, reduce healing
Stress Aggravates symptoms, slows healing
Spicy/acidic foods Trigger pain, worsen irritation

🔬 Diagnosis:

• Endoscopy (gold standard): Direct view of ulcers

• Urea breath test / stool antigen test: For H. pylori
• Barium X-ray: Outlines ulcers in stomach
• Blood test: Checks for infection or anemia

🛡 Prevention:

• Avoid NSAIDs overuse

• Limit spicy, acidic, and caffeinated foods
• Treat H. pylori infection early
• Quit smoking and reduce alcohol
• Manage stress (yoga, mindfulness)
• Eat smaller, frequent meals

✅ B. CIRRHOSIS

🔶 1. Definition & Characteristics

Cirrhosis is a chronic and irreversible liver condition where healthy liver tissue is
replaced with scar tissue (fibrosis), leading to progressive liver failure.

🔍 Characteristics:
Symptom Explanation
Fatigue & weakness Due to impaired energy metabolism
Jaundice Yellowing of skin/eyes from bilirubin build-up
 Symptom Explanation
Ascites Fluid accumulation in abdomen
Itchy skin Due to bile salt deposition
Enlarged liver or spleen From inflammation and portal hypertension
Easy bruising/bleeding Liver cannot produce clotting proteins
Spider veins & red palms Hormonal imbalance from liver dysfunction

🔺 Causes:
Type Causes
Alcoholic cirrhosis Chronic heavy alcohol intake
Viral cirrhosis Hepatitis B or C
Non-alcoholic fatty liver (NAFLD/NASH) Obesity, diabetes, high cholesterol
Autoimmune Immune system attacks liver
Biliary Blockage of bile ducts
Genetic Wilson's disease, hemochromatosis

🔬 Diagnosis:
Test Purpose
Liver Function Tests (LFTs) Measure enzymes like ALT, AST, bilirubin
Ultrasound / CT Scan / MRI Show liver size, scarring, nodules
FibroScan (elastography) Measures liver stiffness (fibrosis)
Liver biopsy Confirms degree of damage
Blood clotting time Prolonged in cirrhosis patients

🛡 Prevention:

• Avoid excessive alcohol

• Vaccination for Hepatitis B and C
• Treat viral infections early
• Maintain healthy weight
• Control diabetes and cholesterol
• Avoid exposure to liver toxins (e.g., certain medications, herbal products)

✅ C. FATTY LIVER DISEASE (Hepatic Steatosis)

🔶 1. Definition & Characteristics

Fatty liver disease is the accumulation of excess fat in liver cells, often without symptoms,
but it may lead to inflammation, fibrosis, and cirrhosis if untreated.
📌 Types:
Type Cause
Non-Alcoholic Fatty Liver Disease (NAFLD) Most common, lifestyle-related
Alcoholic Fatty Liver Disease (AFLD) Due to excessive alcohol consumption

🔍 Characteristics:

• Often asymptomatic
• Mild fatigue
• Fullness or dull pain in right upper abdomen
• Elevated liver enzymes in blood tests
• May progress to Non-Alcoholic Steatohepatitis (NASH) → fibrosis → cirrhosis

🔺 Causes:
Factor Description
Obesity Most common cause in NAFLD
Insulin resistance Seen in type 2 diabetes
Sedentary lifestyle Leads to fat build-up
High fat/sugar diet Fructose, trans fats, soft drinks
Alcohol abuse Primary cause in AFLD
PCOS & metabolic syndrome Strongly linked to fatty liver in women

🔬 Diagnosis:
Test Description
Liver Function Tests (LFTs) Mild elevation of ALT, AST
Ultrasound Shows bright/fatty liver
FibroScan or MRI Assess liver stiffness (fibrosis)
Liver Biopsy Definitive test in severe cases
Blood sugar & lipid profile To assess metabolic syndrome

🛡 Prevention & Reversal:

• Maintain healthy body weight

• Exercise regularly (at least 30 mins/day)
• Avoid sugary, fatty, processed foods
• Limit alcohol completely in NAFLD
• Control diabetes and blood pressure
• Increase intake of fruits, vegetables, whole grains, lean proteins
• Omega-3s (fish oil, flaxseed) may reduce liver fat
 • Monitor liver health through periodic check-ups

🧾 Summary Table
Disorder Key Feature Cause Diagnosis Prevention
Sore in stomach H. pylori, Endoscopy, breath Avoid NSAIDs, treat
Ulcer
lining NSAIDs, stress test infection
Alcohol, Avoid alcohol,
LFTs, biopsy,
Cirrhosis Liver scarring hepatitis, fatty vaccinate, manage
imaging
liver weight
Fatty Obesity, diabetes, LFTs, ultrasound, Healthy diet, exercise,
Fat accumulation
Liver alcohol FibroScan no alcohol

Unit : 5

✅ Healthy Lifestyle Habits and Prevention

🔷 1. Importance of Healthy Lifestyle Choices for Overall Well-being

📌 What Is a Healthy Lifestyle?

A healthy lifestyle includes daily choices and behaviors that promote physical, emotional,
social, and mental health, reduce disease risk, and enhance quality of life.

🌟 Key Pillars of a Healthy Lifestyle:

Component Example
Nutrition Eating a balanced, whole-food-based diet
Physical Activity Engaging in regular exercise
Sleep Getting 7–9 hours of quality sleep
Mental Health Managing stress and emotions
Substance Avoidance Staying away from tobacco, alcohol, and drugs
Social Health Building positive relationships and boundaries
✅ Benefits:

• Prevents lifestyle disorders (obesity, diabetes, heart disease)

• Enhances brain function and memory
• Reduces stress and depression
• Improves self-esteem and confidence
• Boosts immunity and energy
• Promotes longer, happier life

🔷 2. Importance of Body Mass Index (BMI) and Skin-Fold Test

📐 A. Body Mass Index (BMI)

BMI is a simple screening tool to classify weight status based on height and weight.

📊 Formula:
BMI=Weight (kg)Height (m)2\text{BMI} = \frac{\text{Weight (kg)}}{\text{Height (m)}^2}
BMI Range Classification
<18.5 Underweight
18.5–24.9 Normal
25–29.9 Overweight
≥30 Obese

✅ Importance:

• Helps detect risk of obesity-related diseases

• Motivates individuals to achieve healthy weight
• Easy to calculate, widely used in fitness & medicine

⚠ Limitation: Doesn't differentiate between muscle and fat mass.

🧪 B. Skin-Fold Test

A body fat measurement technique that estimates subcutaneous fat using a caliper at
specific body sites.

📍 Common sites:

• Triceps
• Abdomen
• Thigh
• Chest
✅ Importance:

• More accurate than BMI in assessing body composition

• Useful in tracking fitness progress
• Helps identify risk of cardiovascular or metabolic disorders

🔷 3. Nutritional Habits for a Healthy Life

🍎 Good Nutritional Habits:

Habit Why It's Important
Eat a balanced diet (carbs, protein, fat, vitamins) Maintains energy, supports growth
Eat at regular times Stabilizes blood sugar and metabolism
Include fruits & vegetables Provide antioxidants, fiber, minerals
Stay hydrated (2–3L/day) Supports brain, kidney, skin health
Choose whole grains over refined Better for digestion and energy
Avoid junk food and sugary drinks Reduce obesity and heart risk

🚫 Avoid:

• Skipping meals (especially breakfast)

• Overeating during stress
• Excess caffeine or processed food
• Crash dieting and food fads

🔷 4. Strategies for Managing Time and Reducing Academic Stress

⏳ A. Time Management Tips for Students:

Strategy Description
Prioritize tasks Use the Eisenhower Matrix (urgent vs. important)
Use planners or calendars Prevents last-minute panic
Set SMART goals Specific, Measurable, Achievable, Relevant, Time-bound
Break big tasks into small parts Reduces procrastination
Use Pomodoro technique 25 mins work + 5 mins break boosts focus
Avoid multitasking Reduces errors and stress
😰 B. Ways to Reduce Academic Stress:
Method Effect
Physical activity Reduces cortisol, boosts endorphins
Mindfulness or meditation Promotes calm and focus
Adequate sleep (7–9 hours) Restores brain and memory
Talking to mentors or friends Emotional support reduces burden
Hobbies and breaks Prevent burnout

🔷 5. Building Healthy Relationships and Managing Social Pressure

💬 A. What Are Healthy Relationships?

Relationships that provide:

• Emotional support
• Respect and equality
• Safe communication
• Trust and boundaries

✅ Importance of Healthy Relationships:

Aspect Benefit
Mental health Less stress, anxiety, and depression
Self-esteem Feeling valued and supported
Social development Better empathy, teamwork, and communication
Protection from bad Support in avoiding risky behaviors (drugs, alcohol, peer
influences pressure)

🚫 B. Managing Social Pressure:

Social pressure (peer pressure) can lead to:

• Alcohol/smoking/drug use
• Poor body image (due to social media)
• Overworking or perfectionism
• Toxic friendships or relationships

🛡 Coping Strategies:
Strategy Description
Learn to say NO confidently Polite but assertive refusal helps avoid unwanted choices
 Strategy Description
Choose positive company Surround yourself with supportive peers
Have clear personal boundaries Don’t compromise values for approval
Seek help when needed From teachers, counselors, or parents
Be self-aware Know your goals and identity to resist negative influence

✅ Managing Substance Use, Avoiding Risky Behaviours, and

Promoting Mental Health

🔷 SECTION A: Managing Substance Use and Avoiding Risky

Behaviours

💊 1. Understanding Substance Use

Substance use refers to the consumption of alcohol, tobacco, and drugs (both legal and
illegal) that affect brain function, decision-making, and physical health.

🚫 2. Commonly Abused Substances

Substance Effects
Alcohol Liver damage, impaired judgment, accidents
Tobacco (smoking/chewing) Cancer, heart disease, addiction
Marijuana, Cocaine, Heroin Brain damage, hallucinations, risky behaviors
Prescription drug misuse Sedation, dependence, overdose risk
Inhalants Immediate brain damage, death in extreme cases

⚠ 3. Why Youth Engage in Substance Use

• Peer pressure and social media influence

• Stress, anxiety, or depression
• Family problems or trauma
• Curiosity or experimentation
• Lack of awareness and poor self-control
🛡 4. Consequences of Substance Abuse
Physical Mental Social
Organ damage, cancer Depression, memory loss Relationship breakdowns
Sleep disorders, fatigue Aggression, psychosis Poor academic performance
Weakened immunity Addiction and dependency Legal problems, isolation

✅ 5. Strategies to Prevent and Manage Substance Use

Strategy Description
Education & Awareness School programs that teach about addiction
Positive peer influence Choose friends who support healthy habits
Refusal skills Practice saying NO confidently and assertively
Healthy alternatives Sports, music, art, volunteering
Parental support Open communication and monitoring
Counseling & rehab For those already dependent

🔷 SECTION B: Promoting Mental Health and Seeking Help

🧠 1. What Is Mental Health?

Mental health includes emotional, psychological, and social well-being, influencing how
we think, feel, act, and cope with stress.

💡 2. Importance of Promoting Mental Health

Benefit Explanation
Improved focus and productivity Helps in academic and career success
Better relationships Enhances empathy and communication
Positive self-image Builds confidence and reduces negative thinking
Crisis resilience Helps deal with setbacks constructively

✅ 3. How to Promote Mental Health

💬
Self-care Strategies:
Area Tips
Nutrition Eat a balanced diet to support brain health
Sleep 7–9 hours of quality sleep
Exercise Regular physical activity boosts mood
Mindfulness Meditation, deep breathing, gratitude journaling
Screen-time management Limit time on social media to avoid comparison and anxiety
✅ Social and Emotional Support:
• Build and maintain healthy friendships
• Talk about your feelings with someone you trust
• Join clubs, teams, or volunteer groups to increase social connection
• Avoid toxic or negative people who drain energy

🆘 4. When to Seek Help

Red Flag Signs Action
Constant sadness or hopelessness Speak to a counselor or therapist
Panic attacks, fear, or anxiety Practice calming techniques; seek mental health support
Suicidal thoughts or self-harm Seek immediate professional help or call a helpline
Substance abuse Join a de-addiction program or support group
Poor sleep, appetite, or energy Consult a doctor for mental health screening

📞 India Mental Health Helpline: 14416 / 1800-599-0019

🔷 SECTION C: Developing Resilience and Coping Skills for Life

Challenges

💪 1. What Is Resilience?

Resilience is the ability to bounce back from setbacks, challenges, and failures without
giving up or breaking down emotionally.

🌊 2. Why Is Resilience Important?

• Helps manage academic stress, failure, and peer pressure

• Builds inner strength and mental toughness
• Reduces risk of anxiety, depression, and substance use
• Leads to greater life satisfaction and success

🛠 3. Key Coping Skills to Develop Resilience

Skill Explanation
Positive thinking Replace "I can't" with "I can improve"
Emotional regulation Recognize, name, and manage emotions calmly
 Skill Explanation
Goal-setting Break long-term goals into short, realistic steps
Problem-solving Analyze situation → brainstorm solutions → act
Seeking help Asking for support is a strength, not weakness
Time management Reduces anxiety and improves productivity

💡 4. How to Build Resilience

Method Details
Keep a gratitude journal Focuses your mind on what’s good, not just bad
Learn from failure View setbacks as learning, not as defeat
Build a support network Talk to trusted people regularly
Stay physically active Exercise improves coping by balancing brain chemicals
Limit self-criticism Be kind to yourself as you would to a friend

🧘 Pro Tip: Practice the "4 A's of Stress Management"

A Meaning
Avoid Unnecessary stress (toxic people, overcommitment)
Alter Change how you communicate to reduce conflict
Adapt Reframe the situation positively
Accept Some things can’t be changed — accept and let go