Health and hygiene is the document based on this field. There are various topics discussed briefly and also in detail. This will helps you to study for exams and will be a model for your thesis.
RELATIONSHIP BETWEEN FOOD, NUTRITION AND HEALTH
Food has been a basic part of our existence. By knowing the food composition, the nutritional
content of food is known. Intake of food ensures growth in children and youth, maintains good
health throughout life, meets special needs of pregnancy and lactation and for recovery from
illness. A large part of our food heritage is scientifically beneficial and needs to be retained, some
aspects may need to be modified in view of changes in our lifestyles.
Food is one that nourishes the body. Food may also be defined as any substance eaten or drunk
which meets the needs for energy, body building, regulation and protection of the body. Eating
right kind of food in right amounts ensures good nutrition and health. Physical functions of food
Function of food is to provide energy. Body needs energy to sustain involuntary processes
essential for continuing life. Another important function is body building. Food eaten also help to
maintain the structure of the body and helps in repair of worn out tissues. Food regulates the
activities of the body including – heartbeat, maintaining body temperature, muscle contraction,
water balance, blood clotting and removal of waste products from the body. Food helps in
improving the immune system and improves resistance power of the body.
, Pshychological functions of food
In addition to physical and social needs, food must satisfy certain emotional needs. It includes a
sense of security, love and attention. Familiar foods usually make us feel secure. Sharing of food is
a token of friendship and acceptance. In a friendly gathering we try unfamiliar foods and thus
enlarge our food experiences. Anticipating needs and fulfilling these are expressions of love and
attention. These sentiments are the basis of the normal attachment to mother‘s cooking or home
food. If the foods included are unfamiliar or not tasty, then even nutritionally balanced foods may
not be satisfactory. With time and repeated experience unfamiliar and strange foods become
familiar and one develops taste for those foods. Therefore these aspects are to be kept in mind
while planning meals which are nutritionally adequate and also enjoyable. Sociological
functions of food.
Food has always been the central part of our existence, social cultural and religious life. Special
foods are distributed during religious functions in homes, temples, churches etc. Feasts are given
in different stages of life like birth, cradle ceremony, birthdays, marriages etc. many feasts call for
feeding specific segment of people. Certain menus are associated with specific foods in each
region. Food has been used as expression of love friendship and social acceptance. Food is also
used to express happiness like success in exams, job, marriages, birth of a baby etc. Food for get-
togethers, meetings or functions should be planned in a proper manner to bring people together.
BODY FITNESS
I. Fitness
Physical fitness is a general state of health and well-being and, more specifically, the ability to
perform aspects of sports or occupations. Physical fitness is generally achieved through correct
nutrition, exercise and rest. With automation and changes in lifestyles physical fitness is now
considered a measure of the body's ability to function efficiently and effectively in work and
leisure activities, to be healthy, to resist hypokinetic diseases, and to meet emergency situations.
II. Body conditioning
The balance and strength of the tissues in your body rely largely on the amount of exercise you
perform each week. This exercise increases the fitness of the tissues in your body, whether
through building muscles, burning fat or increasing the efficiency of your organs.
Muscle Conditioning - One of the main aspects of a body-conditioning exercise is how it affects
our muscle tissues. All conditioning exercises include some form of movement or resistance
training. As this resistance is placed on the muscles, microscopic tears develop in the tissues,
activating cells that build up the muscle tissues and conditioning the muscle group for similar
exercise movements in the future.
Heart Conditioning- Not only muscles are conditioned by conditioning exercises, but the heart
muscle also is conditioned. When you exercise regularly, the need for energy in your body
increases. For new energy to be created, plenty of oxygen needs to be available in your
bloodstream. To transport this oxygen, your heart beats faster, speeding up the delivery of both
,oxygen and nutrients to your cells. Like any muscle, the harder the heart muscle works, the
stronger it becomes. This increase in strength translates to the heart not having to work as hard to
pump blood throughout your body.
Lung Conditioning- Conditioning exercises also help strengthen your lungs. In order to supply the
bloodstream with the necessary oxygen needed to create energy, the lungs must inhale and
exhale enough oxygen to sustain you during exercise. When you make conditioning exercises a
habit, this increases your respiratory rate and helps increase the amount of time you can exert
energy without running out of breath. Conditioning exercises also increase the overall health and
strength of your lungs.
PRINCIPLES OF EXERCISE PROGRAMMING
There are 5 Basic Principles of Physical Fitness (Principles of exercise programmes).
They include:
1. The Overload Principle
The Overload Principle is probably the most important principle of exercise and training. Overload
Principle means that the body will adapt to the workload placed upon it. The more you do, the
more you will be capable of doing. This is how all the fitness improvements occur when exercising
and training. This concept is similar in cardiovascular training. If you ask the heart, lungs and
endurance muscles to do work not previously done, it will make changes to the body to be able to
handle that task better the next time. This is how people get stronger, bigger, faster and increase
their physical fitness level.
To determine how to increase the workload of a given workout you need to understanding the
F.I.T.T Principle.
2. The FITT Principle
An easy way to get started on developing a personal fitness program is utilizing the F.I.T.T.
principle. This acronym stands for Frequency, Intensity, Time and Type. These are the areas in
which someone could increase or overload in order to improve physical fitness.
Frequency: This refers to how often you will exercise. After any form of exercise is performed your
body completes a process of rebuilding and repairing. So, determining the frequency of exercise is
important in order to find a balance that provides just enough stress for the body to adapt and
also allows enough rest time for healing.
Intensity: Defined as the amount of effort or work that must be completed in a specific exercise.
This too requires a good balance to ensure that the intensity is hard enough to overload the body
but not so difficult that it results in over training, injury or burnout. Time: Time is simply how long
each individual session should last. This will vary based on the intensity and type.
Type: What type of exercise will you be doing? Will an exercise session be primarily cardiovascular,
resistance training or a combination of both? And, what specific exercises will you perform?
, 3. The Specificity Principle
How specific the exercise should be to achieve goals. If our main goal is simply health, fitness and
weight management, we should focus on total body strength, cardio and a healthy diet. Make sure
our training matches our goals.
4. The Rest and Recovery Principle
While we often focus on getting in as much exercise as possible, rest and recovery is also essential
for reaching your weight loss and fitness goals. We should have at least a day of rest between
strength training workouts.
5. The Use or Lose Principle
The Principle of Use or Lose implies that when it comes to fitness, you "use it or lose it." This
simply means that your muscles build strength (hypertrophy) with use and lose strength (atrophy)
with lack of use. This also explains why we or lose fitness when we stop exercising.
EXERCISE
Physical activity may indirectly influence health behaviors such as overeating, smoking, substance
abuse, stress management, risk taking, and others. Substantial evidence indicates that physical
activity is positively associated with weight control and caloric intake.
1. Exercise controls weight
Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in
physical activity, you burn calories. The more intense the activity, the more calories you burn. To
reap the benefits of exercise, just get more active throughout your day.
2. Exercise combats health conditions and diseases
No matter what your current weight is, being active boosts high-density lipoprotein (HDL)
cholesterol, the "good" cholesterol, and it decreases unhealthy triglycerides. This one-two punch
keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.
Regular exercise helps prevent or manage many health problems and concerns, including:
• Stroke
• Metabolic syndrome
• High blood pressure
• Type 2 diabetes
• Depression
• Anxiety
• Many types of cancer
• Arthritis
• Falls
It can also help improve cognitive function and helps lower the risk of death from all causes.
3. Exercise improves mood
A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may
leave you feeling happier, more relaxed and less anxious. We may also feel better about your
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